Muscle Gainer Basics Without Using Supplements

When people normally hear the term muscle gainer they think of a protein powder or some sort of supplement. You can certainly get some benefits from supplements, but you don’t need them when you’re trying to build muscle. People have been building muscles for centuries without the aid of supplements. One of the most effective muscle gainer combinations incorporates a balance of training and diet – and not a diet that requires excessive amounts of protein.

What’s Involved In a Good Muscle Gainer Workout?

The best way to gain muscle is through interval training over a period of time that works within a 6-15 repetition range, alternating with a 2-5 repetition exchange. The reason for this is simple: the higher amount of reps build up fluid inside the muscle cells, while the lesser amount of reps will develop the muscle cells’ muscle tissue. 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. For example, if you mix both low and high reps in your workout, your body will adjust to the rep range. Does the saying “jack of all trades, master of none” sound familiar? It is important to remember this while training. The best muscle gainer workout will involve a period of time lifting for cell volume in the high rep range and a period of time building muscle tissue in the low rep range.

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. This approach is known to have great results, and can help you to gradually and steadily build the size, density and strength of your muscles. Unfortunately, muscle growth will be much slower than for those who do the typical 6-15 reps method. The advantage is that the muscle that you do develop will be especially dense and well-defined.

Tip #4 – The Structure Of The 5×5 Muscle Gainer Set

If you’re doing the 5×5 reps, you shouldn’t use high reps as a warm up. Make sure to choose a weight that you can lift easily 10 times and only lift it 5. For the second set, pick something you could lift 8 times and do it 5 times. For sets 3-5, use a weight that is challenging for 5 reps, but don’t lift to failure. By watching the weights that you are lifting and avoiding muscle failure, you will get stronger in the long run by sending positive messages to your nervous system.

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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