Critique My Stack For Ultimate BONE GAINS

BONE

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Shaolin monks repeatedly smash their skulls into brick to strengthen the bone structure surrounding their brain.
Great, and how will you precisely target both cheekbones and suborbitals in such a precise, equal force targeted action? It cannot be done. All hope is K2 megadose adding bone mass.
 

Runenight201

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Doing it!

In all seriousness, wrestler bridges in the prone and supine positions is a fun way to strengthen the neck and head structures. I’m finding over time that the top of my head isn’t as sensitive and I can put more pressure by easing up the amount of support my hands give.

Eventually I want to be able to do them hands free and then spin around like the breakdancers.
 

BONE

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In all seriousness, wrestler bridges in the prone and supine positions is a fun way to strengthen the neck and head structures. I’m finding over time that the top of my head isn’t as sensitive and I can put more pressure by easing up the amount of support my hands give.

Eventually I want to be able to do them hands free and then spin around like the breakdancers.
Wrestlers bridges are a great way to eventually cause pain in your neck due to pressing on discs all the time. Actual, certified, knowledgeable physiotherapist told me that it is a traumatic exercise I should avoid. Have gave me much safer alternatives to do when building neck.

Anyway, it has nothing to do with subject. I'm not about building muscles here, I'm about building BONE!
 

Luckytype

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How did you guys measure thickened bone density?

What tools did you use for measurement?

DEXA scan. There is no equal.

Also, again, tell us about your food intake. Youre creating expensive urine if you arent doing everything correctly.
 

Runenight201

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Wrestlers bridges are a great way to eventually cause pain in your neck due to pressing on discs all the time. Actual, certified, knowledgeable physiotherapist told me that it is a traumatic exercise I should avoid. Have gave me much safer alternatives to do when building neck.

Anyway, it has nothing to do with subject. I'm not about building muscles here, I'm about building BONE!

By that logic squats and deadlifts are bad for your spine also due to the compressive forces on your back...

So long as the body positively adapts to the force placed on it and the force doesn’t cause acute traumatic injury, no exercise is bad.
 

BONE

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By that logic squats and deadlifts are bad for your spine also due to the compressive forces on your back...

So long as the body positively adapts to the force placed on it and the force doesn’t cause acute traumatic injury, no exercise is bad.
Yeah, I'm sure that my physiotherapist from one of the best medical facilities in my country is wrong, as well as countless specialists who confirm the same thing as wrong as this guy:

and these guys:
Verdict on Neck Bridges/Wrestlers Bridges

They are all WRONG. Despite them being physiotherapists with an actual degree, actual medical specialists, actual coaches.

They are all wrong and you ARE RIGHT, because reasons.

Also, deadlifts ARE bad if you do them with an arched, rounded back like you would a neck bridge. But yeah, all of those guys are idiots. AthleanX doesn't know what he is talking about showing us the skeletan structure, it is all imaginary anyway. My physiotherapist must be an idiot training all those years to get proper certification and work at one of best clinics in my country.
I'm sure you are right and it is a safe exercise. Because reasons.
 

baccheion

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Jun 25, 2017
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Adjustments:

50-100 IU/kg vitamin D3
5-9 mg vitamin K2 MK-4
400-600 mg chelated/TRAACS magnesium
1:2 calcium:magnesium
10 mg tri-boron

12-24 mg silicon (from monomethylsilanetriol)
4g MSM flakes (split across 2 servings)
4:1 MSM:C

MSM lotion
 
Last edited:

Luckytype

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Jan 15, 2017
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Estrogen

Specifically hormonal and lipid dysregulation leading to calcium accumulation magnified by an out of control dht and estrogen battle. Bones will be had.
 

jitsmonkey

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Jul 8, 2015
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espite them being physiotherapists with an actual degree, actual medical specialists, actual coaches.


"They" may be right, they may be wrong but NONE of this BS is why.
Educational Certs mean ZERO.
If I had a nickel for every "Certified" professional I've spoken to, watched or read who was
WRONG as the night is long I'd have a B'zillion nickels.
Certification means you paid and passed the test... that. is. all.

FYI as someone who has BOTH a "professional cert" AND has done the movement in question.
As with all movements, in the WRONG hands its dangerous. In the right hands its a terrific movement.
AthleanX is conceptually right but the reasons he gives demonstrates he's neither the brightest bulb in the box nor the sharpest knife in the drawer.

If YOU personally are neither mentally nor physically prepared for any complex movement you should not do it.
its got nothing to do with experts and certs its got to do with mental and physical prep. Period.

So once again we have my favorite outcome.
TWO things can be right.
@BONE bridges are dangerous for you considering your current position
@Runenight201 bridges can be perfectly productive for you IF you are capable of executing them properly.

The wrestling bridge requires thoracic extension to keep the c spine closer to neutral
most people do not have proper thoracic rom hence they end up compensating with extreme cspine extension.
THIS is when the movement becomes problematic.

But I'm just a doof on a internetz forum so there's that.
 

Runenight201

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Feb 18, 2018
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Yeah, I'm sure that my physiotherapist from one of the best medical facilities in my country is wrong, as well as countless specialists who confirm the same thing as wrong as this guy:

and these guys:
Verdict on Neck Bridges/Wrestlers Bridges

They are all WRONG. Despite them being physiotherapists with an actual degree, actual medical specialists, actual coaches.

They are all wrong and you ARE RIGHT, because reasons.

Also, deadlifts ARE bad if you do them with an arched, rounded back like you would a neck bridge. But yeah, all of those guys are idiots. AthleanX doesn't know what he is talking about showing us the skeletan structure, it is all imaginary anyway. My physiotherapist must be an idiot training all those years to get proper certification and work at one of best clinics in my country.
I'm sure you are right and it is a safe exercise. Because reasons.

The salt bro damn I stepped on a landmine.

I see why they could be dangerous now...in that you have a compression force AND a flexion/extension force at the same time, which can cause bone wear and eventual impinchment. Most exercises are one or the other, never both at the same time.
 

Runenight201

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"They" may be right, they may be wrong but NONE of this BS is why.
Educational Certs mean ZERO.
If I had a nickel for every "Certified" professional I've spoken to, watched or read who was
WRONG as the night is long I'd have a B'zillion nickels.
Certification means you paid and passed the test... that. is. all.

FYI as someone who has BOTH a "professional cert" AND has done the movement in question.
As with all movements, in the WRONG hands its dangerous. In the right hands its a terrific movement.
AthleanX is conceptually right but the reasons he gives demonstrates he's neither the brightest bulb in the box nor the sharpest knife in the drawer.

If YOU personally are neither mentally nor physically prepared for any complex movement you should not do it.
its got nothing to do with experts and certs its got to do with mental and physical prep. Period.

So once again we have my favorite outcome.
TWO things can be right.
@BONE bridges are dangerous for you considering your current position
@Runenight201 bridges can be perfectly productive for you IF you are capable of executing them properly.

The wrestling bridge requires thoracic extension to keep the c spine closer to neutral
most people do not have proper thoracic rom hence they end up compensating with extreme cspine extension.
THIS is when the movement becomes problematic.

But I'm just a doof on a internetz forum so there's that.

What about the compression and flexion/extension at the same time.

I guess if you don’t go all the way vertical you never get compression and just flexion, extension action.
 

BONE

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Thread starter
Joined
Oct 31, 2018
Messages
40
Adjustments:

50-100 IU/kg vitamin D3
5-9 mg vitamin K2 MK-4
400-600 mg chelated/TRAACS magnesium
1:2 calcium:magnesium
10 mg tri-boron

12-24 mg silicon (from monomethylsilanetriol)
4g MSM flakes (split across 2 servings)
4:1 MSM:C

MSM lotion
Thanks, any specific reason for this alteration?

Educational Certs mean ZERO.
Zero? Really? Zero? So they are identical in value to random posts on obscure internet forums?

Really? You sure that is not anger bias speaking there?

You having a few anecdotal examples of bad experience with certified professionals means these certifications mean literally ZERO. Not 5%, not 10%, a big round ZERO. I mean, are you definitely, ABSOLUTElY, 100% sure that is the case and that certifications in this world mean nothing and the whole rest of the world are literal idiots for paying any attention to them? You really think this?

AthleanX is conceptually right but the reasons he gives demonstrates he's neither the brightest bulb in the box nor the sharpest knife in the drawer.
And I should listen to you instead of him, because....?


I can do headstands just fine. I can do no hand headstands. Just because I can do them doesn't mean that long term they don't cause damage that might only be apparent after years of doing them. If the chances are of having less damage with safer movements that will still gain muscle volume it makes logical sense to perform the safer movements.
 

Runenight201

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Joined
Feb 18, 2018
Messages
1,446
Thanks, any specific reason for this alteration?


Zero? Really? Zero? So they are identical in value to random posts on obscure internet forums?

Really? You sure that is not anger bias speaking there?

You having a few anecdotal examples of bad experience with certified professionals means these certifications mean literally ZERO. Not 5%, not 10%, a big round ZERO. I mean, are you definitely, ABSOLUTElY, 100% sure that is the case and that certifications in this world mean nothing and the whole rest of the world are literal idiots for paying any attention to them? You really think this?


And I should listen to you instead of him, because....?


I can do headstands just fine. I can do no hand headstands. Just because I can do them doesn't mean that long term they don't cause damage that might only be apparent after years of doing them. If the chances are of having less damage with safer movements that will still gain muscle volume it makes logical sense to perform the safer movements.

Yea but weighted neck flexions look queer and headstands look badass

Edit: People should have never started calling homosexuals faggots, because it ruined a really fun word to say.
 
Last edited:

jitsmonkey

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Jul 8, 2015
Messages
729
Zero? Really? Zero? So they are identical in value to random posts on obscure internet forums?

Really? You sure that is not anger bias speaking there?

You having a few anecdotal examples of bad experience with certified professionals means these certifications mean literally ZERO. Not 5%, not 10%, a big round ZERO. I mean, are you definitely, ABSOLUTElY, 100% sure that is the case and that certifications in this world mean nothing and the whole rest of the world are literal idiots for paying any attention to them? You really think this?


Did I stutter?
Is English not your first language?
Zero.
A Cert means you paid and passed. Absolutely positively nothing else.
Does having a Cert mean you're an idiot who shouldn't be trusted? No.
Your logic skills are soft might wanna brush up.

Here let me help.... some people on forums have difficulty with reading comprehension.
Does that mean ALL people on forums have difficulty with reading comprehension?
No.

Intelligent & truly skilled professionals ALL have certs.
Does that mean ALL people who have certs are intelligent & truly skilled.
No.

As a matter of fact the VAST majority of professionals are not intelligent and skilled
they're better at most at passing certs.

Cert. means nothing. Zero.
Still not clear?

PS - you don't have to agree with me, you can ignore me and trust whoever you like. I'm just some anonymous angry forum troll...........
 

Luckytype

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Jan 15, 2017
Messages
933
There are exceptions here and there: NSCA CSCS is a good example. They are accredited and require the applicants to have degrees like kinesiology, physiology etc.

That said, anything is only as good as the mind behind it.. In 2018 there are plenty of morons who graduate from college and are still helpless with regard to actual thinking. Regurgitation is not education.
 

Runenight201

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Joined
Feb 18, 2018
Messages
1,446
There are exceptions here and there: NSCA CSCS is a good example. They are accredited and require the applicants to have degrees like kinesiology, physiology etc.

That said, anything is only as good as the mind behind it.. In 2018 there are plenty of morons who graduate from college and are still helpless with regard to actual thinking. Regurgitation is not education.

Yea and grade inflation/rampant cheating doesn’t help either.

When I was taking my engineering courses I know for a fact my professors were taking it easy on me. They could have ripped me to shreds with demonstrating more rigorous knowledge and understanding of the material. Practice tests that barely changed from prior years made gaming the system far too easy. It really all depends on the institution/teacher.

But they want to show their students are all successful, because drop outs and failed kids doesn’t reflect too kindly on an institution or professor. So compromise is usually made.

They should make a university that prides itself on drop outs. Those kids that graduate would be something else.
 

jitsmonkey

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Jul 8, 2015
Messages
729
What about the compression and flexion/extension at the same time.

I guess if you don’t go all the way vertical you never get compression and just flexion, extension action.

Same story if you're in a bridge (fl or ex) and you don't have enough movement in your t-spine that stress/compression has to go somewhere
it most often winds up in the lower c-spine and that's where people get in trouble. Not doing the work needed to have t-spine rom.

Flexion is often LESS dangerous re: bridge simply because most folks have much more t-spine usable flexion than extension

again this is the Ray Peat forum so as always "context" wins.

if you have the prepatory movement in your t-spine you have no problem with bridge whatsoever.
without it its problematic.

The reason most teachers, trainers, etc... advise against it is because a. most can't do it b. their job to a degree is to not hurt their people
and if they can't do it themselves and they don't know how to do it properly then the likelihood of their people getting hurt is high. Its not bad
that most "experts" avoid this movement, they don't know how to do it properly conceptually and they can't do it personally so they're right to stay away from it.
What's bad is they can't admit the real problem is their lack of understanding of basic load anatomy/physiology and they blame a useful movement instead
of their own ignorance.

My best advice is develop your hand bridge first
a. that will develop more t-spine extension even without specific t-spine work
b. you can use the hand/shoulder strength to modulate the load on your neck when you decide to load your neck bridge
c. developing your hand bridge, eventually you'll have developed most of the trunk movement involved in the head bridge and you'll have prepared your head/neck
with hand support and then loading your head/neck will be simple and easy.
Essentially the neck bridge is a sort of advanced hand bridge.
The real issue is most folks simply skip the hand bridge part so they don't have the prerequisites for the neck bridge.

Neck bridge is a full body shape its not "lets load our neck with all out body weight"

hand bridge will develop your handstand work as well if you're after that.
 
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