[Rafl03]

Can someone tell me what is the best way to increase bony mass as much as possible? (which food should I eat? Which should I avoid? And other factors ...)
Any answer will be thankful.

[chrispghmuscle]

welcome to the dungeon.

Have you performed any seaches first? All of your question have answers in the nutrition and training sections.

Chris

[Rafl03]

OK, thanks.

[Thomas_Rivera]

Bone mass or body mass?

[DaniCali]

He meant Body Mass Thomas
you could do some research in this forum there are alot of people trying to gain some mass ( a lot of them Road to 200)
but what i know is u have to eat a lot of food (clean) good exercises a lot of Protein, take Creatine, Multivitamins, BCAAs
you can do more research to get more info good luck and welcome to the dungeon

Thanks
Dani

[Rafl03]

Thanks a lot, but I didn't meant body mass, but b o n e m a s s :)

[lil_big_junior]

bone mass...wow nobody's asked this before...how old are you bro???

[Rafl03]

I'm 16 years old (In July I was 16). Any ideas what is best for bone mass (milk, a lot of sport...?)

[monkeybiker]

Just eat a good healthy diet. The only reason your bones would not grow properly is if you had a bad diet or health problems.
Once you reach adult age your bone size is what it is. Some people will just have a bigger or smaller bone structure to other people. This is just a genetic thing and there is not much you can do about it.

As long as you getting anough calcium your bones should grow properly. So drink your milk.

[chrispghmuscle]

For strong bones, calcium. and drink milk. At your age your bones should be strong already, just keep them in that condition.

[jude 2]

Weight bearing exercises are the best way to increase bone mass.

[chrispghmuscle]

Numerous studies demonstrate strength training's ability to increase bone mass, especially spinal bone mass. According to Keeton, a research study by Ontario's McMaster University found that a year-long strength training program increased the spinal bone mass of postmenopausal women by nine percent. Furthermore, women who do not participate in strength training actually experience a decrease in bone density.

In Prescription Alternatives, Professor Earl Mindell and Virginia Hopkins detail these findings: "In a recent study on bone density and exercise, older women who did high-intensity weight training two days per week for a year were able to increase their bone density by one percent, while a control group of women who did not exercise had a bone density decrease of 1.8 to 2.5 percent. The women who exercised also had improved muscle strength and better balance, while both decreased in the non-exercising group."

Increased bone density, improved muscle strength, better balance -- these three things will dramatically improve your later years and increase your longevity. Only these health improvements can help prevent a bad fall, which is often a turning point in an elderly person's life. One bad spill can result in a broken hip, an injury that can lead to an elderly person's immobility and dependence on others. Only strength training can provide these benefits, but what exactly does "strength training" or "weight training" mean?


A little training goes a long way
Strength training does not mean that you have to train for the Olympics or tediously do the same exercise over and over. According to Healing Moves, a variety of exercises will yield bone-building benefits: "Physical impact and weight-bearing exercise stimulates bone formation. Just as a muscle gets stronger and bigger the more you use it, a bone becomes stronger and denser when you regularly place demands upon it.
The best bone builders are exercises that put force on the bone, such as weight-bearing activities like running and resistance exercises like strength training. In general, the greater the impact involved, the more it strengthens the bones." However, it is important to distinguish the exercises that will increase bone density from the ones that will not. "Weight lifting, including curls and bench presses, is a beneficial activity … Dancing, stair-climbing and brisk walking are all weight-bearing exercises, which promote (good) mechanical stress in the skeletal system, contributing to the placement of calcium in bones. Aerobic exercises such as biking, rowing and swimming do not strengthen the bones," writes Gary Null in Power Aging.