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Doctors Reprimand Me For No Osteo Meds
Osteoporosis & Bone Health | Last Active: 14 hours ago | Replies (100)Comment receiving replies
@roseincalifornia The LIFTMOR trials used 85% of each person's 1-rep-max. Your points overall I agree with, but it is by-definition that the people in this key study were lifting less than they are "able" to lift, and that was heavy enough.
Using the correct form is very hard, as you said. I did some of the the LIFTMOR style protocol on my own after failing to find what I considered affordable PT. I did well on my own for 5 months, by studying hours of YouTube videos on correct form. But after 5 months I did eventually get a minor injury in my mid-back that took weeks to come right when I was deadlifting my new max of 100 lbs. I then got help from Physical Therapists when I was seeing them about my minor injury and then a personal trainer for 5 sessions over 2 months. Now I aim lower and have slowly worked my way back to 85lbs today. I could probably do 5 reps of 100lbs now but I am very very cautious, so yes it is hard to do some types of lifting without the ideal and "required" by LIFTMOR/ONERO full-supervision for every session from a PT.
Here is a talk by Professor Belinda Beck, the primary researcher in LIFTMOR trials, to support that you only have to lift 85% of what you personally can, not some other standard for "heavy".
Replies to "@roseincalifornia The LIFTMOR trials used 85% of each person's 1-rep-max. Your points overall I agree with,..."
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@kfhoz
The average age of the participants in the LIFTMOR was 65, with std deviation of 5, which means very few of them were over 70. They were screened to make sure they were functionally healthy, which excluded a lot of weaker people.
Potential participants were excluded if they had:
(1) Uncontrolled cardiovascular or respiratory disease (2) Recent fractures (within the past 12 months) or severe localized back pain (3) Neurological or physical conditions that would prevent them from safely doing heavy resistance training (4) Active malignancies (5) A history of taking medications known to actively harm bone health (like chronic corticosteroids)
"The LIFTMOR trials used 85% of each person's 1-rep-max." Correct. There is no "standard" for "heavy". Unfortunately, for most people (esp women) who are over 70, 85% of their 1-rep-max will not likely be heavy enough to stimulate bone growth. So they will not be able to provide enough stress on their bones to increase their bmd.
If 85% of your 1-rep-max is heavy enough to stimulate your bones, that is great. I am just speaking from my experience with a lot of women over 70.
Plus how many people have access to a LIFTMOR/ONERO-style full-supervision for every session from a PT?
I am sorry you already fractured your mid-back. Dead-lifts are very dangerous to do with a pre-existing fracture to your mid-back. Most PTs would not allow their patients to do them. Exposing oneself to the risk of vertebral fractures is like playing Russian roulette. There are several people in this forum who have talked about the excruciation pain and disability that can be caused by a vertebral fracture.
I know a lot of people hate taking drugs but one cannot deny these results:
Evenity: Vertebral fractures: ≈73% decrease
Tymlos: Vertebral fractures: ≈86% decrease
Forteo: Vertebral fractures: ≈65% to 69% decrease
Prolia — Injected every 6 months: Vertebral fractures: ≈68% decrease
Reclast— Annual IV infusion: Vertebral fractures: ≈70% decrease
Fosamax — Oral weekly/daily: Vertebral fractures: ≈47% to 50% decrease