I did find someone on youtube...brick house bones. She also has an app. It's free for 2 weeks if you get it online, not the app store. I might try it, then incorporate it into my Cathe workouts. I might just add them in. A lot are free on youtube so that may be my best option.
Have you actually been diagnosed by a competent consultant or You are just feeling symptoms? Looking at your picture, you are still young to be facing bone loss. That said osteopenia is bone density loss. Have you got a confirmation after taking a DEXA scan? Osteopenia, osteroposis is no joke, I have seen family loosing muscle mass and bone density caused by cancer treatment. No one want to shrink later on in life.
So, I am afraid I have NO success story to share with regard to that.
I did get back osteopenia of the lower lumbar spine and my right femoral neck...thankfully I misread that, and it wasn't cervical neck.. My photo there is older. I'm 57 next month. I think all my lifting has not been progressive overload enough, and too high of reps. I'm going to try the six rep idea. I've been packing to move and have fallen away from my daily workout program so this would be a good time to regroup and try things a new way.Have you actually been diagnosed by a competent consultant or You are just feeling symptoms? Looking at your picture, you are still young to be facing bone loss. That said osteopenia is bone density loss. Have you got a confirmation after taking a DEXA scan? Osteopenia, osteroposis is no joke, I have seen family loosing muscle mass and bone density caused by cancer treatment. No one want to shrink later on in life.
BTW, I have no apprehension at this point and looking at my mother, I am hopeful
To fight osteopenia, you need to build, recruit muscles. You need to build back muscles. lumbar, spine and the entire core. Full Posterior chain need looking after. your entire back, neck, rear dealt, lat, glute ( Yes glute is part of your posterior chain and is very important). Your core support your spine. I would work core separately mainly standing with weight. Many rotations and unilateral exercises. Check any imbalance and fix it. Work all type of strength ---- STS original and STS 2.0. For cardio do some plyo if you can. Plyo is good for bone density. It helps to strengthen glute too. Looking at it you need overall muscle recruitment. Latissimus and leg muscles are among the largest. The upper part of your leg is part of your core. If you have never tried body part from STS 2.0, try and see how your body respond. HTH.
High rep can sometime cause unecessary fatigue. You do not need it at this point. Changing your rotation and focus on progressive load is thoughtful action to take. At this point, what have you gained from high rep?
You can always come back to it later for variety during a brief period of maximum a month.If you have been away from progressive load for a long time focus for 3 to 6 months and see how your body respond. Many will hibernate while pumping those progressive loads STS 1.0. Well I will after all these heat waves. Seems like you just need some strength back and build up. Take care of your posterior chain and build a stronger core, i think you will be fine. keep us posted. HTHBrick-House Bones is a good resource. Her beginner program on YouTube used to be free with commercials. The more advanced are not free. There are other good resources too; educational ones are often free, exercise apps are usually not. Hailey Babcock (Hailey Happens app) is currently having a sale - she has collaborated with both BrickHouseBones and Stacy Sims to create her programs.. But i have found Cathe's weight-lifting to be sufficient. I do wish she'd offer at least one more pure strength (4-6 reps) full body workout but I've found a way to make STS Meso 3 work ok.
You always have the best advice.High rep can sometime cause unecessary fatigue. You do not need it at this point. Changing your rotation and focus on progressive load is thoughtful action to take. At this point, what have you gained from high rep?
Doctors are so bad these days. Mine didn't even do a phone or email follow-up. It was just good luck with that...I really like STS 2.0 in some ways, but I am going to shoot for 6-8 reps vs 10-12. I will also take a dip back into original STS. Weights are weights. I think finding what works best is just the style for what a person needs. I haven't been overloading enough. I keep going for that 12-15 rep count. Thanks for letting me know about the Hailey Happens. I will probably just stick with what I have. I've never done Pure Strenght i might actually give it a try.
Sorry to hear your primary kinda dropped you on this. My first one was only interested in prescribing Rx which didn't work for me. My current primary is the best of the 3 I've seen since my dx - she's really into weight-lifting herself so she's a strong advocate for trying natural methods if you're willing to work. According to her the most benefit is with heavy weights and low reps which Cathe doesn't really have.
That's correct. I was listening to one of Dr. Gabrielle Lyon's podcasts the other day. She commented that most medical insurances do not cover a DEXA scan until age 65 unless you have an event like a broken bone. But at her clinic they test everyone and are finding osteo-dx in 30 -year-olds and believes we have a much bigger problem than previously thought as it doesn't just affect older women. She postulates it may be due to poor, ultra-processed diets and wants more research done across the life-span. She's also very concerned about the increased use of weight-loss drugs and is concerned their use may contribute to increases in sarcopenia and osteo-dx in younger people as they rely on the drugs more than a good diet and exercise. I thought it was an interesting discussion.
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