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 were gaining muscle long before a single supplement hit the market. 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.

Your Workout Shouldn’t Combine Both High and Low Rep Training

Our bodies are smart and they really like to adapt to a set 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? Training follows that same principle. A muscle gainer workout that will give you the best results should include a high repetition range of lifting to increase the cell volume, and then a period of time of low repetition work to help build muscle tissue.

Tip #3 – Alternate Method: Try Just Lifting 5 Repetitions Per Set

Very few guys in the gym follow the proven method of lifting for 5 reps for dense 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. The downside is that muscle growth will be slower than if you simply lifted 6-15 reps. However, with this method your muscles will grow to be much more defined and dense.

Here is How a 5×5 Muscle Gainer Set is Structured

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. In your second set, choose a weight that you can easily lift 8 times, and lift it five times, too. Then when you do sets three, four and five, choose a weight that is challenging for you to lift for 5 repetitions – just do not lift to muscle 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.

Keep Your Muscle Gainer Diet Simple

Honestly, you need roughly 1/2 to 2/3 grams of protein per pound of 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. If you adhere to this basic diet and simple workout approach, you will never need to purchase any muscle gainer supplements or products again.

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