Is there any evidence pointing to a particular type of programming being best for bone density improvement? I could think of a “logical” case for maximizing total tonnage, or for doing a lot of heavy singles, or even for running in a weight vest instead of lifting, but this seems like one of those areas where logic isn’t enough.
You are correct that this is an area where logic is not enough. Assuming you are training with barbells, it’s important to get exposed to heavier loads (i.e., high strain rates) on a regular basis to get an effect on bone mineral density. With that said, there is some interesting evidence in this area that I’ve been reviewing for another project ( e.g., Mechanical signals as anabolic agents in bone - PMC )
Thanks for the link, Austin; that’s a really interesting article.
Their Figure 2 suggests that for stresses that occur tens of times per day, something in the neighborhood of 3000-5000 microstrain (0.3-0.5% deflection, if I understand correctly) is needed in order to stimulate bone formation. Any idea whether that’s a realistic figure for barbell training?