The Bodybuilder's Guide to Gaining Muscle Mass

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Taking the RDA (recommended daily allowance) of vitamins is essential for mass and muscle gain. The ones that are necessary are vitamins A, B-complex, C, D, E and K. The meal should also include minerals like calcium, magnesium, zinc, iodine, selenium and iron. The latter is for exercising women that need to replenish it due to menstruating. These can be taken in supplement form that delivers the concentrated dosage easily to the body when needed.

Take more vitamins and minerals

Nutritionists advice that there are some vitamins and minerals that are best not taken together. This is because they compete with each other for absorption. Minerals that compete for absorption with each other are Magnesium, Zinc and Calcium. However the body is naturally adapted to handle that. They also advice that Vitamins E, C, folic acid and calcium are best taken in higher dosages. This is because they are needed in copious amounts for mass gain. Calcium, for instance, is the matter that makes bones stronger by forming crystals in the bone structure while vitamin C is used in the assimilation of calcium into the bones and formation of blood clots during an injury.

Take anti-oxidants

These are mandatory for preventing damage to the tissues which is precipitated by the strenuous weight training activities required for building mass and muscle. They are called sacrificial lambs of the body as they get oxidized themselves instead of crucial body matter. Anti-oxidants include Vitamins A, C, E, and Selenium among others.


Muscles repair and growth only take place when the body is resting. No supplements or trick can substitute rest in the process of mass and muscle increase. Your program should generally take an eat-train-rest cycle. You should rest for at least four hours after an intense training session to allow for muscle repair and growth. Without proper rest you cannot grow.

Maintain a routine

Why most body building programs fail, despite their potential to turn an obese body into a rock-solid ripped chunk of muscle is failure to repeat it over and over again. Most people follow them for a week and when the results are not seen they start looking for another fad program. Sticking to a strict exercise routine slowly but surely forces the body to adjust itself to take the strain and voilà,, 3 months down the line, you have the perfectly formed body.

Consistency is key. You may have the best in everything from supplements to gym equipment but without a strict routine all these will come to naught in your pursuit for that great physique.

In summary, these are the foundations on which a great physique can be achieved. These should be coupled with some all inclusive exercise such as martial arts or swimming. These exercise all the muscles of the body, even those that are not normally accessed in the normal workouts done at the gym. Then maintain consistency in your routine and you will be on your way to a great body.

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Dane C. Fletcher has 1 articles online

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

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The Bodybuilder's Guide to Gaining Muscle Mass

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This article was published on 2010/03/27