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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. Think about it – people found ways to gain muscle long before these supplements and products were available. In truth, the best muscle gain is a combination of proper training and healthy nutrition – not some crazy high-protein fad diet.

So What Is a Good “Muscle Gainer” Workout 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 high repetitions will help to build healthy fluid within the cells of the muscles, and low repetitions will help to build the actual muscle tissue itself. Your muscles will grow the fastest when the cellular fluid is increased, however the actual density and overall strength of those same muscles comes from actual muscle tissue increases.

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

Your body likes to adapt to a pattern. If you perform high reps and low reps within the same workout it will simply just get “sort of” good at each rep 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.

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 works extremely well, because it results in a steady increase of muscle size, muscle density, and strength. The disadvantage is that your muscle growth won’t happen as fast as it would if you were lifting 6-15 reps. 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. Make sure to choose a weight that you can lift easily 10 times and only lift it 5. On your second set, choose a weight that you can easily lift 8 times and only lift it 5. For sets 3-5, use a weight that is challenging for 5 reps, but don’t lift to failure. If you avoid failure you send positive feedback to your nervous system and will get stronger in the long run.

Keep Your Muscle Gainer Diet Simple

Honestly, you need roughly 1/2 to 2/3 grams of protein per pound of body weight. This is 100-130 grams of protein for a 200 pound man. Calories are another matter, and you should consume approximately 12 calories per pound of weight. When you follow these simple diet and workout recommendations, you’ll soon discover that muscle gainer supplements are not necessary.