The No-Supplement Way to Gain Muscle
For most people, the term "muscle gainer" refers to some sort of supplement or protein powder.
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? If you want to gain muscle, it's my opinion that you should develop a workout plan that includes 6-15 reps alternated with 2-5 reps.
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.
Rapid muscle growth will happen as a result of increased cellular fluid; muscle strength and density are created by the added muscle tissue that is formed.
Your Workout Shouldn't Combine Both High and Low Rep Training The human body naturally adapts to patterns of behavior and activity.
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? 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 You won't see many people at the gym doing the 5-rep lifting workouts in order to add 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.
The disadvantage is that your muscle growth won't happen as fast as it would if you were lifting 6-15 reps.
The advantage is that the muscle that you do develop will be especially dense and well-defined.
How To Do a 5x5 Muscle Gainer Set If you're doing the 5x5 reps, you shouldn't use high reps as a warm up.
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.
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? If you want to gain muscle, it's my opinion that you should develop a workout plan that includes 6-15 reps alternated with 2-5 reps.
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.
Rapid muscle growth will happen as a result of increased cellular fluid; muscle strength and density are created by the added muscle tissue that is formed.
Your Workout Shouldn't Combine Both High and Low Rep Training The human body naturally adapts to patterns of behavior and activity.
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? 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 You won't see many people at the gym doing the 5-rep lifting workouts in order to add 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.
The disadvantage is that your muscle growth won't happen as fast as it would if you were lifting 6-15 reps.
The advantage is that the muscle that you do develop will be especially dense and well-defined.
How To Do a 5x5 Muscle Gainer Set If you're doing the 5x5 reps, you shouldn't use high reps as a warm up.
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.
