LIFTING FORM AND INJURY; STRENGTH AND BONE DENSITY; TRAINING WITH ARTHRITIC KNEES
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- Опубліковано 14 жов 2024
- In the second installment of the June 2022 QA with Sully and Coach Noah Hayden, we discuss the real risks of imperfect lifting form, the wrong way to train for increased bone mineral density, and the use of high-impact and high volume training in the setting of arthritis.
WRITTEN AND PRODUCED by Jonathon Sullivan MD, PhD, SSC, PBC
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IMAGES:
Jonathon Sullivan MD, PhD, SSC, PBC
Broadway Videos / NBC (Fair use)
RESOURCES:
Stenger Paper (osteoporosis)
www.ncbi.nlm.n...
Latham Paper (osteoathritis)
www.ncbi.nlm.n...
Volume and the Master (Sullivan and Baker)
startingstreng...
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Content is for informational and entertainment purposes only. Consult your physician for questions about your health, diet and exercise..
Sully--and community
Absolutely love your channel and newsletter.
67 years old. A few issues. Back, severed ACL, but still very active and motivated.
Been working w trainer last several months. Game changer.
Now-this is MY experience. Not in my soap box, not promoting.
Just sharing MY truth.
On July 2nd, I celebrated one full year of being 100 percent carnivore.
Nothing but meat, bacon, butter, eggs.
My BP is normal, after 22 years on medication. No more!
My labs have not looked this good since I was in my 40’s.
Yes…my cholesterol has gone up from 166 to 202. But I am not concerned in the least about this.
There has never been one, not one study that directly links cholesterol to heart disease, it’s all speculation.
I’m sharing my experience because it feels so good to feel so good.
Thx for your channel
I bought a Greysteel hoodie. Fit was just a little too small. I was able to exchange 100% hassle free. Thx both coaches I love what you do!
'slow lifts' your preaching to the choir. With good form. Works for me at 69 yrs young, been lifting since I was 16 yrs old. Thanks guys, enjoy your vids.
I've been seeing a lot of videos about the Heavy Duty training system. But being 50 yrs old, I worry I'll injure myself. I have had luck gaining strength by reducing weight and training to failure. Never realized that counts for intensity, most influencers just don't say that. Love your videos.
Appreciate the content, particularly about the arthritis. It's remarkably difficult to find accurate and actionable information.
I would love to see the good Doctor, who eviscerates studies, have a long conversation with UA-camr Jeff Nippard, who seems to breathe studies. Love your videos. I wish you could make more.
Just an amen. When I load the body, it hurts less. So much so, I'm compelled to do my deadlifts. Odd.
I am not recommending this to anyone, just relating an experience. But I have had such a sore lower back I questioned whether even to go into the gym to do deadlifts at all. I went anyway and said "if I start hurting too badly as I get heavier I'll stop".
I get all the way up to working weight, did the working set and it totally "cured" all the soreness for good. It's like I needed to work something back out of it with the weight, otherwise I know I would have remained sore for another week.
I love the talk about simply avoiding movements that cause pain. Unless there is some sort of very specific goal the trainee has in mind and is okay with running the risk of more damage to the joint, an alternative should be found. I personally like using the kettlbell swing as it is relatively easier to learn for most people than the olympic lifts and is a non impact movement that still works power.
❤If I want my knees to hate me I do plyometrics or walking lunges. I’ll lift all day long vs bounding up a hill. I much prefer to hike and walk regularly rather than sitting on the sofa with ice on my knees.
I'm 57 yrs 5ft 8-9in 80 kg
I was getting bad knees from back Squats done some research then started doing dumb bell front squats thus strengthening the quads around the knee the knee pain was alleviated .still continued with back squats with no knee pain.
Great video gentlemen, I’m 65 with bone on bone arthritis in my knees,I can squat , but just to parallel, I spend about 15 minutes warming up my knees before I squat which helps, can you suggest any other leg exercises along with squats, that you would suggest to do , thank you both for a outstanding channel that you have.
I’m a 65 year old veteran who gets his care from the VA. I was an infantry captain during the Cold War and beat my body up pretty good for those years. Lots of back injuries including a spine compression from a Helicopter mishap. I’m in the VA chiropractic program along with physical therapy. I also have balance problems. I use elastic bands in resistance training, but I need exercises to keep my back both strong and flexible.
Thanks for your service and sorry for your trouble. You can get stronger, Jim. Keep moving.
Lmao. I'm 66 and my son is always slamming me about my form. I told him that once he can hang with me for 40 miles on a road bike and do 70 leg extentions with 65 pounds, I'd take his advice.
I just got and read the Barbell Prescription. I'm excited to try it. Unfortunately I have rotator cuff repair surgery next week. The doctor says no weightlifting for 6 months. So I'll just walk and do whatever I can till I'm healed then I'm going to try this program. I'm 66 and in decent shape but I want to get stronger for my old age as I lost my wife to cancer and don't want to lose my independence as I age. I also want to keep working, I'm a carpenter and I want to keep building houses. So this is very important to me. Thanks for writing the book and for your encouragement.
6 months sounds....long. But do as they say and keep the lifting on your radar. Let us know how it goes.
Tim, Mark Rippetoe (Starting Strength) has a video detailing his rehab from rotator cuff surgery that might interest you. Regards, and good luck, brother.
@@sidrow11 Thanks, I'll check that out. It's been 7 weeks since my surgery and the PT guy says he'll have me back to work a lot sooner than the surgeon says. He is a power lifter and knows what he's doing. Thanks for the encouragement.
Good video and I loved that skit on SNL. Nice touch!
Thank you for another great video. Appreciate your time and effort making and sharing videos.
Gonna go get some MORE!!!!
Wow. This video is the Amazing. ❤️
Hi Dr Scully how are you great video thanks 🏋️
Hey Jeffrey! Good to hear from you. Doin' okay, all things considered.
Great to hear that God bless have a great weekend
@@GreySteel They call him, "No Punctuation Jeff".😊
What do you think about the knees over toes guy's stuff ? Implementation with this style lifting?
Another helpful video. Thanks. What is your take on the use of an inversion table post workout? I find it helpful but that just may be the blood rush talking...
No objections....
Love your channel. I've got a decade till I hit 60, but love hearing your advice.
Could you give advice, or do a video about clicking knees, and clicking shoulders. How worried should I be, and if exercise would help or make it worse?
Thank you.
@The Secular Atheist thank you, stay blessed.
@The Secular Atheist thank you again. My issues started the same age you, I'm 49 now. Dietary aspect isn't too bad, I do have a sweet tooth but I have no added sugar in my diet for 30 years, in tea, coffee and morning cereals for instance, by deliberate action. But yes, carbs are very much there, although wholewheat only since over a decade.
I'll certainly take on aboard your advice, live long and prosper 😊
Good stuff!!!
Instead of a link to the Latham paper, the link to the Stengel paper (& it's Stengel, not Stenger, as incorrectly mentioned in the Resources) has been given twice in the Resources.
Please correct this & provide the link/citation to the Latham paper.
Thanks!
P.S.: Great video!
Whoops! Thanks for bringing that to our attention! Fixed.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3606891/
Hi there, I totally agree with your point of the exercise selection, but... I read this paper differently. I see a bigger Bone loss in the ST Group with 4sec. concentric & 4sec. Excentric Movement vs the lesser Bone loss in the explosive concentric phase plus 4sec. eccentric phase. Which gets for me in the same basket as the newer jumping exercises Regime in the Bed Rest Studies. Where jumps lead to fewer bone loss as in the control groups. There is something about type2 fibers, explosive exercise, may it be recruitment patterns, Muscle growth, fiber stretching/bending due to force or myokines and osteokines interaction. So I wouldn’t decline the paper completely.
Best Chris
A PT
Thanks for watching and commenting! My point: If you don't load the spine and hips, how would you expect the spine and hips to add BMD? I think the paper is total crap.
@@GreySteel I am with you, your point is valid. But from a physiology standpoint it confirms our point. not in point of exercise of course and plays in our hands, too. I postulate the same thing in my osteoporosis videos: Heavy Lifting. Have a look into the ESA bedrest studies. Plyometrics (with maximal force) seems to have a big impact on BMD, too. I include it carefully into my Programm, because it is a big bang for the buck.
Hey Sully, back in 2013 you let the SS board know that you have chondromalacia patella, how is that going? Has it worsened? I'm dealing with it too.
I'm in a much better place now. I was actually having more pain from calcific tendonitis. Condrimalicia patella still bothers me sometimes, but overall I really learned how to manage knee pain and my knees feel better than they have in a long time. You're not done. Also forgive me for not going back and fixing the spelling check. Who has time for that shit?
@@GreySteel Thanks Sully, keep up the great work.
My form is only okay, and I can get away with lifting without injury, for the most part.
Hi Jon, I had a pec strain yesterday on a 135 lb BP lift. I'm 59, 6.2" and 197 - should I stop doing BB BP and do dumbbell bench press instead?
You could, but not necessary. See: ua-cam.com/video/TKHVNQtRnbY/v-deo.html
Can we submit questions here? If not, where?
Have you got a video about finding a coach? I'm interested in finding a coach to help with this. Seems like there has to be some in person, looking at me while I'm doing a squat, etc.
I'm not in an heavily populated area so finding a gym (let alone a Starting Strength gym) is not going smoothly. Any tips would be helpful.
You give details in your book about the gym, I'm looking for picking the coach. Online vs in-person...
We've heard this a lot, so yes, we are writing an episode about getting a coach. It doesn't necessarily have to be an in-person coach, although that is best. You can use the Starting Strength directory at startingstrength.com to find a coach or gym, or you can get online coaching at Barbell Logic Online Coaching or at Starting Strength Online Coaching. I recommend ALL of these options.
@@GreySteelThanks. I know perfection is the enemy of action/progress, but in this case I sometimes feel like I don't even know the language, so how do I ask a perspective coaches good questions.
@@matthewdenson3911 Have you read the The Barbell Prescription? That is a great way to learn the language and the fundamentals of training! It will clarify things immensely.
any advice about a right side strain? i.e., i have strained my right pec, shoulder, bicep, upper part of forearm areas about 2 weeks ago, i didn't tear anything, still can use these areas, just still sore/strained. i tried just pressing and curling the oly bar by itself today, i can do it, but it is still strained, not as bad as 2 weeks ago, but still irritating. i've been hydrating myself to death since then and recovery is very slow going. i think what happened was i tried a new presc. drug from my dr. for health reasons and i think it was drying me out too much so when i worked out with moderate, not heavy for me, weights i didn't feel it then but the next day and afterwards it set it, been this way for 2 weeks now going on 3. btw- i was doing a trap bar shrug and deadlift and then some curls, not heavy, just medium for me. the only thing i can think of is not to do any lifting for a month or so, just let it heal by itself. more protein?? more hydration? both and just rest leaving it alone? stumped, sorry for the novel. thanks. james 55age.
Good form is golden. Poor form is a death knell
Good form is golden, yes. Poor form is a reason to practice and get coaching, not a "death knell." For heaven's sake. . .
@@GreySteel 🤣🤣Your right. I'm just thinking about a crick in my neck from shruggin 👊🤠
I cringe when I see personal trainers put seniors on box jumps. I want to cite them for elderly abuse.