SSP 131. Research and Support for Hardgainer Solution 2.0

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♦ Research and Support for Hardgainer Solution 2.0 ♦

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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. ♦♦

• 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.

https://www.ncbi.nlm.nih.gov/pubmed/28965198

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