Episode 131. Research and Support for Hardgainer Solution 2.0

Show Notes

A study published in the European Journal of Applied Physiology in 2017 found that training to failure slows down recovery, supporting the key tenet of recovery emphasized in Hardgainer Solution 2.0.

“Train like you have something to accomplish, not something to prove.”

– Scott Abel

• The study, published in the European Journal of Applied Physiology Dec 2017, demonstrated that training to failure slows recovery.
• The hardgainer trainee shouldn’t train to failure at any time, even for one set.
• Following a routine used by a pro (who may be on PEDs) leads to overtraining and overuse syndromes.
• The true hardgainer has a very specific dilemma of balancing adequate stimulus and recovery for optimum adoptive response.
• The study looked at three different resistance training protocols using the bench press and squat. It showed that training to failure slows recovery 24 to 48 hours post-exercise.
• Not training to failure enables the trainee to train again sooner.
• The hardgainer is already susceptible to overtraining, so avoiding it is critical.
• Leave the gym feeling invigorated, not exhausted.
• HGS 2.0 is the result of feedback from hundreds who wrote and commented on the original HGS, along with Scott’s own biofeedback and that of his clients. It focuses a bit more on recovery than did the original [although the original did as well…just not to the same degree.]
• HGS 2.0 provides enough stimulus to engage adoptive response without tapping into ability to recover.
• Whole body training based on innervation methodology with emphasis on inter and intra-workout recovery makes the most sense for the hardgainer trainee.
• Scott: Compound exercises tax recovery more than do single joint exercises.

[Reference]

Moran-Navarro R, et al. “Time course of recovery following resistance training leading or not to failure.” Eur J Appl Physiol. 2017 Dec;117(12):2387-2399.