How to Strengthen Your Bones - Wolverine Training (Part 1)
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- Опубликовано: 27 июл 2024
- Learn about my ebook SuperFunctional Fitness (availalbe for pre-order): www.thebioneer.com/product/su...
Train like Wovlerine for adamantium bones!
The full article: www.thebioneer.com/bone-streng...
The post on Mark's Daily Apple: www.marksdailyapple.com/8-pri...
In this video, I discuss bone metabolism and remodelling and look at how we can use this to strengthen our bones: preventing injury, taking harder hits and turning our limbs and fists into powerful weapons... just like Wolverine!
Contrary to popular belief, the bones are not inert 'rods' but rather living tissue, capable of constant growth and adaptation. This occurs through the action of osteoclasts and osteoblasts that break down and then rebuild the bone respectively.
Osteoblasts respond to microdamage in the bones and then repair this damage so that it comes back stronger. Thus, exercises that trigger this damage can help to make them harder and tougher. The best optnios are compound lifts and plyometric exercises that involve shock absorption.
There are many other techniques we can use too: including directly impacting the surface of the bone to harden it - as seen in iron palml conditioning.
This video also looks at nutrition and lifestyle factors and some surprising new discoveries about the role of bone in the body. Everything you need for some real-life Wolverine training and bone strengthening! Enjoy!
The blog: www.thebioneer.com
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Twitter: / thebioneer 
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Buddy just did "Let's bone."
Wasn't ready for that yet
i know. Can we at least wine and dine first ?
Ikr? He's being way too straight forward.
@@Sujiceel lmao
I notice that a lot of old boxers and fighters often proselytize wood chopping or tree felling with an axe to develop power. Other variants of this training often goes along the lines of hitting rubber tires with a sledgehammer but it does make sense. The force you generate through those big power movements is transferred back to your hands and joints. A plyometric movement that develops explosiveness and power and moderate to high impact continously returning back to your hand increases bone density is a winning combo
Bone strength and promoting density through micro fractures is a cornerstone of eastern trad martial arts. Hardening the hands and feet to feel little to nothing while being able to punch the jaw of you're enemy clean broke is crucial to fighting
Ohhhh look at this guy he must be a real badass
@@Chugg.Norris I wish. I haven't put in the years of work it takes to be that powerful...
@@Chugg.Norris he's just speaking facts bro. Bone strength is like the starting point of most Easter martial arts.
you had 4 years since the original comment to do so@@wolfwoodphreak
I don't go to a gym, but I do have a metal plate in my arm, so I'm very conscious of my skeleton. This makes me want to go to the gym and train more. So thank you.
i can't believe you went through all this without mentioning kettle bell, gymnastic rings (bodyweight), grappling, and rock climbing. all these activities stimulate bone growth enormously and are natural activities.
Kettle bellll!!!!
i wouldn't call kettlebell or gymnastics natural but they're great
The willow tree that bends in the wind!! Rather than the oak tree that breaks!! I like that quote very much!!! Thats going in my philosophy of lifes tool box!!!
I can't take credit but yeah it's a great quote :-)
When I started BJJ my ribs felt so sore from being pressed down by training partners- after a couple of weeks my ribs felt more able to withstand that pressure and my ribs didn't hurt again after that initial period. I am sure the same is true for other grappling arts.
nobody cares
@@Chugg.Norris
I cared!
How can you thumb down a video about making your bones strong.
Lol thanks :-) I guess there's something in the vid that they disagreed with. Maybe the milk thing? People get weird about milk...
the milk thing, the healthy saturated fats thing, the cholesterol thing, the bone broth thing, and the boost test thing.
Pick your poison, since you have no problem telling your fans to consume it.
Come on man, chill. You accused me of being 'biased' for not thinking milk is poison. But reflect on your own behavior. I'm not telling anyone not to be vegan or dairy free - there are other ways to get calcium as I said in the video even. It really comes across that you have made a lifestyle choice and now you're going overboard trying to defend that point of view. It's called confirmation bias. I responded to your original comment in detail, leave other comment threads out of it. None of your objections are backed by any conclusive evidence. At least read the links in the description and then explain your objections. Even if you don't agree, it's certainly not as black and white as you're making it out to be.
The Bioneer I say milk is for baby cows. Plus you don't know what they are injecting the cows with. Calcium and D3 go together.
Vegans.
Hell yeah!! Who doesn't want to be like wolverine
Right??
Arguably one of the most badass character
The REAL question here is,
Who is ready to put work in, to become anything close to wolverine?
Me. I don't.
I don't want to have to be mentally scarred for life.
I don't want ppl to shoot me to test my regeneration.
I also don't want to simp for a woman who left me years ago XD
@Karan good.. I'm proud of her then
I have a very large friend with insanely thick bones and he fell off his roof when he was younger. He didn't break a bone but the doctor told him it would have been better if he had. Because his leg didn't break, he suffered great ligament damage. Just mentioning it because the issue of flexibility came up in the video and I think it's interesting.
@Billy But Whole idea for future video: how to build strong ligaments like wolverine.
Hard tissue rebuilds
Soft tissue dosent, it lingers
My knees are lame, mostly my right leg
I bashed them bloody from years of hitting the ground while playing sports, so I've likely injured the soft tissues around them,
they don't like to work
So if I need to fight someone I'd attack the soft tissue so it's a lifelong malady
Depending on the reason for fighting
I'm concerned about restraint
How tall is he?
And how much does he weigh?
@@think7220 At the time, 6'4 280lbs.
6:19 I'm, not the only one who noticed right
“Ladies”
what???
Oh, lol
why have i not seen this channel before, i have literally been looking for something exactly like this for years about multiple training disciplines to strengthen both the mind and body
Video on strengthing tendons?
Fo sho :-D
Weight training strengthens tendons bones and muscle.
I second this! Im already recovered, but i noticed my tendonds get fucked up when i stop training for longer than one week :/
Please!
Stretch tendons and breathe to release tension
You are criminally underrated.
Bones and calcium absorption is pretty damn complicated, you need silica so your bones are flexible, vitamin D, magnesium i believe and a handful of other things for full calcium absorbsion
I love this guy. So skilled well learnt and humble at the same time
Very good job!!
I specialize in bone and mineral metabolism and the facts stated in this video are fairly accurate.
Keep up the good work Mr Bioneer
Really enjoy your videos mate! Keep up the good work going into the new year!
I feel like this should be said. Pairing vitamin D3 WITH vitamin K2 would probably yield the best results in terms of calcium absorption and bone remodeling.
Patiently waiting for part 2 on this topic
This video is long but completely worth my time!
Love your work man, always have something to interest me!
Thanks...this was really motivating since I´ve been looking for a soluton for my thin wrists for a long time.
The Bioneer has some of the best thumbnails and off course top notch content.
keep the good work on bruh.
Love from India 🇮🇳🤘.
Sandy Das I think his low subscriber count is due to his low marketing on social media sites. Several years and he’s still below 50,000.
I'm actually really proud of the thumbnails lol :-) They kind of developed their own style! But thumbnails never get noticed... so thanks a lot!
so how to grow claw?
Lol... coming soon?
@@TheBioneer soon?
@@TheBioneer soon come on I haven't forgot yet
@@TheBioneer SOON???? AHHHHH
@@TheBioneer LIAR!!!!
Best fitness channel on YT. Most informative and most interesting and it's not even close. Also wanted to share some things I've learned about bones:
1. Alchohol, sugar and caffeine are all bad for bone density
2. One way to massively increase HGH is by intermittent fasting
3. If you want a material to hit your bones against that is hard enough but not too hard, you can use...other bones. Example: hit your knuckles against your opposite palm, or against your forearm, etc.
4. Increasing bone density will increase your lean mass overall (though probably not by much)
Very informative and eye opening. Great job.
Thanks! :-D
What I used to do was use a iron gripper I'd bring to school with me and I'd hit each individual knuckle (this was when I wanted to do boxing). I did it everyday for a month to the point where my knuckle bones literally felt like sand. I let them heal for 2 weeks and I've never lost a game of bloody knuckle since that day.
can't describe enough you're awesome man keep it up
I usually do hit points, such tire kicking for shins, and forearm bashing against other forearms or steel beems. Another good one for the thigh bones, the femur, tank low kicks, same for your shoulders by taking round kicks.
Looking forward to seeing the different conconctions people rub on their bones to promote healing post training.
Good video man. Well detailed. 💪
this was easily one of his best videos
Warning:
1) don't forget to strengthen your wrists, or they might fail unexpectedly during exercises
2) it doesn't just increase bone density, but lets the bones become thicker. This is very typical for boxer knuckles and Thai knees. However, this can inhibit joint movement (and don't forget that disfigured finger). Even punching a wall once can cause such rearrangements.
3) I elbowed something hard and my joint was at least 30% thicker for half a year. It also kept hurting for the entire time (though not very bad)
Edi • it was thicker for half a year so it gets smalles again?
Any practical tips about this that is long term?
you're such a liar lol
edi it could be Fibrocartilage callus
@@talkingbirb2808 I can´t exclude the possibility that I cracked my ellbow.
you started off weak but followed strong. I like your humble attitude, that's the charm about you so never lose that.... at the same time, you know your knowledge is correct so have some kind of objectivity about you... not quite assertiveness but like "listen, what I'm telling you is an objective face, not some opinion" .... I did a lot of conditioning in my fists from Chinese marital arts, my knuckles are so unbelievably solid... micro damage/healing must be the reason.
Great videos brother, big fan.
Had a really nasty injury to my scaphoid (bone in my wrist) so this information rlly helped thanks!!
Great video! Thank you for sharing this information!
Thanks for watching! :-D
Love your content sooo much..thank you for putting the great effort for us
Thanks a lot :-D
One of my training colleges is a farmer. His bones feel like iron rods. So hitting stuff with hard sticks should be a good training aswell.
So happy i found this channel, i also love your android authority videos!
Thanks :-D Glad to have you on board!
Really informative stuff 👌👌
Magnesium relaxes muscles everywhere and is present in the heart of chlorophyll so another reason to eat your greens. Magnesium also is used to form stronger alloys and so in theory forms stronger bonds than calcium. It also activated ATP so seems vital for any form of movement.
Very good video.very well researched .ive enjoyed youre video..
Ive been looking for this video my entire live
I love your content it’s really helpful thanks a lot
About going limp, I just remembered that once I was in a car accident, and the other car struck my father's in the side where I sat. I had my belt, but I took it off because I knew I had to avoid the impact. This all happened before a second, but judging from the car's position and movements vs. ours, I calculated where in the ccar should I roll to to minimize impact. I had to avoid my father too. But yeah somehow it turned alright, got down the exact amount of rigid and limpness to not get major injuries.
On other note, it's incredible how once we start training, we find more things that follow up :) the ability to grow never ends.
I would recommend showing us how your week plan look like how you mix all those
Every time I knock my foot or elbow into an obstacle, I recall this video to stop crying
Awesome stuff
Came for the knowledge, stayed for the jokes. Excellent, high quality content. Great job!
It's important to add that vitamins K2 & D and important for strengthening the bones, otherwise calcium mostly calcifies the arteries.
Just found this channel nice informative explanation quality stuff
Thanks! Welcome :-D
Video on strengthening nervous system...?
I've read you need as much phosphorus as calcium for bone growth. Taking an imbalanced ratio of calcium to phosphorus can actually decrease the amount of phosphorus in the body which in turn decreases the effectiveness of taking calcium as these two elements have been shown to be co-dependent. Milk naturally has phosphorus, but calcium supplements typically do not. You can get a lot of phosphorus from lima beans, etc.
Thank you for this video ❤
You are awesome
Thanks for this mate! Good intro joke haha!! A tendon video would be awesome. Have suffered with a fair bit of elbow tendinitis myself and with the kind of training you do would be interested to see if you've had it and how you would go about dealing with it?
Thanks! Tendon strength seems to be something that a *lot of people are keen on, so that will definitely be on the way soon.
I actually haven't experienced any tendonitis fortunately. Is yours from training? Tennis? Hope it heals up soon, and hopefully I'll have something helpful to offer in the upcoming vid!
The Bioneer Yeah from mma training combined with weights and physical jobs. Silly training protocols really. I look forward to seeing your take on tendon strength. thanks !!
Im soo stocked for part 2 yeah boy wolverine
I love what you said around 0:36 seconds.
I did not know this, thank you
Very welcome!
Thank you. So amazing. Yes to facia and connective tissue strengthening.
Thanks! And you got it :-D
You had me at Wolverine Training!!!
I use one gallon 3/4 inch gravel in double layer Levi bag... Iron Palm...each hand, 140 strikes per day six days a week... For the last 45 years...
I started doing martial arts at 7 (JKD) and I worked on my hands until I could punch a heavy bag as hard as I could no gloves on a regular basis and the only thing that is hurt in this process is the skin. I also punch and kick trees wrapped in 2 beach towels. and that is what doing this training for 11 years (until I went to college) did for my knuckles and shins but we started out with the methods you mentioned.... we also had diffent things (like beans) in bags that we would jam our fingers into in that class and I got to lentils before I could not progress.
Loved this vedio at first sight
I'm at the lady's time of life when bone thinning becomes an issue. This is relevant to my interests!
You are a great man
Why thank you, back at you! :-D
Very nice bro
Outstandingly precise British accent!!
Lol thank you :-D
What part of England are you from?
The Bioneer I wished you could rock the Beatles hairstyle one day with aviators
i've been eating bone broth since childhood. We call it paye (pronounced: pie). It's basically just cow or goat legs boiled overnight with some spices. Once it's done cooking, the broth gets really sticky and that's how you know the dish is well cooked. It's quite heavy though, so i wouldn't recommend eating it all the time. Oh and we sometimes also add the whole head of the goat or cow in the pot with the legs.
Awesome! Does it taste good?
+The Bioneer oh yeah, it tastes amazing. Most people have it with naan and some people have it with rice. We also add the calves muscle separately in the pot when the legs are cooking.
Your Videos are so awsome
Thanks :-D
Brilliant! As we say in Lower Alabama, brilliant.
You had me at "Let's bone."
😂
This is good for people that are in a martial art
"Don't punch people" 😆 This' the most profound YT fitness advice I have ever heard. ❤️ it
fantastic!
Nice video! Quick question: Are there any impacts on the veins and arteries while training the bones through impact like in Muay Thai?
“Hit a heavy bag bare knuckle lightly”
Once you get toughened up enough you can hit poles and that gets you weird looks at the gym
Are you actually able to punch poles once you toughen up?
@@CubedNightShot9777 yeah dude. It doesn’t stop hurting you can bare it
Please for the love of god use wraps and gloves. It distributes force more evenly and allows you to use more force.
Please for the love of god use wraps and gloves. It distributes force more evenly and allows you to use more force.
@@anonanon559 it depends on what abs how you’re training. When hitting the bag I personally use gloves mostly and use poles to toughen my bones
Woah bro you know your shit... Thank you so much for sharing 🙌
Nice run through... actually one of my specialities what you talk of here.
your humor is the cherry on top of the whipped cream on top of the muffin.
For the past 10 months I've learned of and use dietomacious earth...our bodies need silica to strengthen and hold together... My hair is stronger grows faster nails grow stronger and faster… my skin believe it or not is stronger and dozen scratches easy I'm 68 years old my wrinkled skin is slowly going away...
very helpful
Não bata no livro do mestre kkk show de vídeo 💪
Few questions on how to incorporate this as a beginner?
Fx. Let's say I want to train my wrists and knuckles, causing microfractures by beating the phone book.
1. How often should I train?
2. What cues do I look for, when is it enough and when is it too much?
3. Can I work on bone density by punching on resting days without shortcircuiting the recovery from muscle training?
Came for muscle knowledge. stayed for the humor. subscribed
I just watched Unbreakable before opening RUclips and randomly clicking on this video. What's the chance that I would choose a video that has a scene from the film I just watched?
Adam, I enjoy your channel very much. What I like about you is that you're what I wished I had been like when I was your age.
I'm a nerd too, just not as nerdy as you. LOL! But, that's a high compliment in my book.
Seems like everything you talk about are things I'm completely interested in. And your presentation is great.
Keep up the good work!
My man... The BEST, MOST effective, MOST efficient & FASTEST way to Strengthen the Bones to the FULLEST in the most profound ways, are Partials & Static Holds in the Power Rack with heavy as hell weights---with the major emphasis on the word "HEAVY"... 😎👊💪
"LETS BONE" this is going to be my phrase im gonna use for the rest of my life.
Just found this, and very glad because I just joined a HEMA gym where I will very likely get injured quickly
And again a great video! However I'd like to give you a tip, in your bench press try a slightly bigger arch. Should make your bench better and safer, at least it did for me :D
Thanks! You know I haven't experimented with that much, and maybe I should :-)
Awesome
Vital information.
Serious exercise enthusiasts enjoy your ”guy next door” motivational techniques.
I know I do.
When I was 17, my Taekwondo Master showed me the difference between proper form finger tip pushups and poor form. I hate to say, but surely you feel the joint stress in your fingers the way you flatten the tips (5:08)
Now, imagine the reason you even do FT pushups is to ”strike” a hard surface such as an opponent's rib cage or pressure points like biceps or temple (head).
Flattened tips flex on impact, dampening the exchange of energy into the target.
How to fix? Focus on making each finger as straight as possible while evenly distributing your weight amongst them.
Its not easy at first, to overcome old habits. You might resist the change, however, practice light finger tip strikes (one finger at a time) on your heavy bag. You'll come around to solid unflexed fingers once you know rigidity is a necessity. Also, practice holding at your 50% down instead of going for the full up until you are comfortable with the change.
Thanks for all your hard work!
Can you do a video on alternative sleep schedules such as the uberman sleep schedule?
Yes, I'm definitely planning on getting to this, thanks for the suggestion :-D
video for strengthening joints and tendons i think is more important !
“Master Ho developed an invincible finger….Ladies….”
😂😂😂
Cross-disciplinary comment on a 4 year old video, you mention bone broth as a method to increase specific nutrients in your diet, but in the cooking community people don't think "bone broth" is really a thing in that most meat based broths are made with a decent amount of overall bone mass in them since the chemical compounds in the bones release a ton of flavor into the liquid, one being collagen. If you want strong bones and you don't like soup you better learn to love it because I genuinely struggle to think of a better way to get all those compounds into your body save for scooping the marrow out of cooked bones and eating it (which you can do 🤷), and even then since you can reduce the broth as much as you want which essentially is just multiplying the nutrient density, it may still even be more effective to just eat soup. Load it up with greens that pack on the calcium and season it however you like, I promise it'll turn out good. You basically can't go wrong with it
Wheres part 2"
If you turn more on the standing foot when you kick you'll find you'll be able to get your hip into it more