SSP 114. Hardgainer Solution 2.0

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♦ Hardgainer Solution 2.0 ♦

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Coach Scott Abel introduces subtle tweaks to his bestselling workout program, the Hardgainer Solution. Fitness model Andy Sinclair—himself a hardgainer—joins Scott to discuss the program’s evolution and applications.

The Hardgainer Solution (HGS) became a bestseller and later produced as a video program.

http://hardgainersolution.com/

♦ HGS 2.0! BOOM! ♦

• Scott kicks off the show by sharing Seth Godin’s blog about shortcuts and its relevance to the diet and fitness industry.

https://seths.blog/2018/06/the-shortcut-crowd/

• HGS was designed specifically for trainees who work hard but have difficult time developing their physiques, related to anatomy, genetics or age.

• People over 50 are automatically hardgainers.

• Several genetic and age-related factors define a person as a hardgainer:

- Narrow collarbones

- Tall and lanky

- Long limbs

- Long trunk

- Tendon length and attachment location

• HGS works well for people who travel a lot.

♦ The Tweaks! ♦

+ Two days on, one day off.

+ All biplexes. No triplexes in this revision.

+ Five sets for large muscle groups, four for biceps and triceps.

+ 10 reps or greater for all other exercises.

+ Active recovery days (tweak prompted by feedback from clients.)

+ Rotate of the first muscle group each day.

Example: Day 1 would begin with chest, Day 2 back, Day 3 shoulders, and Day 4 legs.

+ Low reps, heavy weight has moved up to six reps from five.

• Apply these tweaks to the existing HGS program.

• Hardgainer Solution 2.0 is as versatile as the original:

https://www.amazon.com/Hardgainer-Solution-Training-Building-Overcoming-ebook/dp/B00S3XFDCQ

Scott recently developed an HGS variant for a military client on deployment that used his duffel bag as resistance.

• Scott experimented with performing two exercises for the first body part in each workout, but quickly learned it wasn’t sustainable.

• Active recovery allows trainees who find three or four straight HGS days are too much, but don’t exactly want an off day.

Here are a few options for active recovery days:

- Andy’s Awesome Abs

http://absbyandy.com/

- Great Glutes

https://scottabelfitness.com/greatglutes/

- Busy Woman’s Train at Home

http://busywoman.fitness/

- Long walks. Scott takes his long walks on the hilly terrain around his home on his off days.

- Yoga

• There are many ways to use HGS and stay true to its operating principles, using good program design.

https://scottabelfitness.com/program-design-masterclass/

• Other forms of training can be integrated. This is an example of what Scott calls “tweakology.”

• HGS 2.0 stays true to the original principles:

- Whole Body, Peripheral Heart Action protocol

- Uses inter- and intra-workout recovery

- Reps-based, not exercise-based program

- No training to failure