By Jeremie Hurd
DHAC Exercise Physiologist
You have probably heard of muscle mass. You have probably also seen protein supplements or protein shake associated with it. Many think that protein shakes are the only way to gain muscle mass. I decided to challenge this assumption, and see if I could gain muscle mass without using any protein supplements.
How? The bottom line includes eating – a lot. Of course, you can’t do this by eating eating junk. Instead, I’ve been trying foods like quinoa, brown rice, chicken, steak, eggs, and lots of vegetables.
I’ve also had to change my workout a bit. On Mondays and Wednesdays, I am doing legs and abs. Tuesday and Thursdays are upper body and lower back. Generally I do 4-5 sets of 4-6 reps with a heavy load.
The science behind this regime is to get the muscle to truly hypertrophy, or grow bigger. I use the word truly because when you only do 2-3 sets of 12-15 reps with moderate weight the muscles will hypertrophy but not as much.
For cardio I do 2 days of running about 1 to 2 miles, and including a day of a synergy workout like battle ropes, medicine ball, or rip trainer, to teach the muscles to move in coordination with each other.
So far it is working, I have gained about 9 pounds since I started in January. My goal is to gain about 10-15 pounds of muscle mass by the end of the June without any protein supplements, care to join me?