The No-Supplement Way To Gain Muscle

The term “muscle gainer” generally conjures up images of some kind of supplement, protein powder or other product sold on late-night TV. Well supplements can make life a little easier, but aren’t necessary when it comes to building muscle. Think about it – people found ways to gain muscle long before these supplements and products were available. A good muscle gainer combo is proper training and diet…and the diet doesn’t need crazy amounts of protein either.

Tip #1 – How To Create A Good “Muscle Gainer” Routine

In my opinion the best routine to gain muscle involves spending a period of time training in the 6-15 rep range alternated with 2-5 reps. The reason for this is that high reps build the fluid within the muscle cells and low reps build the actual muscle tissue of the muscle cells. The fastest growth will come from an increase of cellular fluid, but strength and density of the muscle will be caused by an increase of the actual muscle tissue.

Tip #2 – Never Do Low And High Repetitions In The Same Workout

Your body likes to adapt to a pattern. When you do a routine that has both high and low repetitions, your body will adapt and get “kind of good” at each repetition range. Does the saying “jack of all trades, master of none” sound familiar? This principle can be applied to weight training. For a truly effective muscle gainer workout, you should spend time lifting in the higher rep range to increase cell volume, and also some time lifting in the low rep range to build muscle.

A Simpler Approach: Lift In Sets of 5 Reps

If you look around at the gym, there are very few lifters that follow this proven 5 reps method to increase muscle mass. It really gives great results for those who do, however, because it will steadily increase the strength, density and muscle size of the lifter. Unfortunately, muscle growth will be much slower than for those who do the typical 6-15 reps method. The upside is that the muscle you do add will be dense and defined.

How To Do a 5×5 Muscle Gainer Set

When doing 5 sets of 5 reps, don’t warm up using high reps. Instead, loosen your muscles with a weight that you can easily lift 10 times – but just lift it five times. In your second set, choose a weight that you can easily lift 8 times, and lift it five times, too. Sets of 3-5 reps should be done with a weight that you would have some difficulty lifting for 5 reps; just don’t choose one that can hurt you. If you succeed in doing these reps, your nervous system will receive positive feedback, which will help you to get stronger over time.

Simplicity Is Key For the Muscle Gainer Diet

To be honest, you should eat about 1/2 to 2/3 grams of protein for every pound of your body weight. For a 200-pound person, this amounts to 100-130 grams of protein. And the number of calories you need daily can be calculated to about 12 per pound of body weight. When you follow these simple diet and workout recommendations, you’ll soon discover that muscle gainer supplements are not necessary.

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