Episode 131. Research and Support for Hardgainer Solution 2.0

Dec 3, 2018 | 0 comments

★★★★★
Enjoying the Podcast?
« CLICK HERE » to leave us a review and rating!

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.

 

Download Free HGS Workouts

Special Offer:
Get a FREE week of workouts from my most popular workout program, The Hardgainer Solution


Where should I send your book?

Just tell me where to send you the five strategies. (Your copy comes in PDF form.)

Awesome! Check your email to get the opt-in link!

Powerlifting Bench Press Course


Sign up to get Kevin's EXACT Bench Press Training Programming as he Preps for the Championship!

You have Successfully Subscribed!

The Innervation Primer... FREE!

Let me know your email address so I know where to send it. I will never spam or share your address.

Success! Check your email for your confirmation link. :)

Get the Powerlifitng Course

(Just let us know your email address so we know where to send the course.)

You have Successfully Subscribed!

The Innervation Primer... FREE!

Let me know your name and email address and I'll send it over!

You have Successfully Subscribed!

The Abel Starter Set... FREE!

Let me know your name and email address and I'll send it over!

You have Successfully Subscribed!

The Base Hit Strategy Article Series

Let me know your name and email address and I'll send it over -- totally free.

You have Successfully Subscribed!

Free Bulking Meal Plans

Let me know your name and email address and I'll send them over -- totally free.

You have Successfully Subscribed!

Where should I send it?

Let me know your name and email address and I'll send it over!

Success! Check your email for the confirmation!

Where should I send them?

I'll send you the formatted workouts in PDF format.

You have Successfully Subscribed!

Exclusive Access

Exclusive Access

Let me know your name and email address and I'll send you the first lesson!

Success! Check your email for the confirmation!