Summary: ----------------------------<br> ♦ Hardgainer Solution 2.0 ♦<br> ----------------------------<br> <br> 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.<br> <br> The Hardgainer Solution (HGS) became a bestseller and later produced as a video program.<br> http://hardgainersolution.com/<br> <br> <br> ♦ HGS 2.0! BOOM! ♦<br> <br> • Scott kicks off the show by sharing Seth Godin’s blog about shortcuts and its relevance to the diet and fitness industry.<br> https://seths.blog/2018/06/the-shortcut-crowd/<br> <br> • HGS was designed specifically for trainees who work hard but have difficult time developing their physiques, related to anatomy, genetics or age.<br> <br> • People over 50 are automatically hardgainers.<br> <br> • Several genetic and age-related factors define a person as a hardgainer:<br> - Narrow collarbones<br> - Tall and lanky<br> - Long limbs<br> - Long trunk<br> - Tendon length and attachment location<br> <br> • HGS works well for people who travel a lot.<br> <br> ♦ The Tweaks! ♦<br> <br> + Two days on, one day off.<br> + All biplexes. No triplexes in this revision.<br> + Five sets for large muscle groups, four for biceps and triceps.<br> + 10 reps or greater for all other exercises.<br> + Active recovery days (tweak prompted by feedback from clients.)<br> + Rotate of the first muscle group each day.<br> Example: Day 1 would begin with chest, Day 2 back, Day 3 shoulders, and Day 4 legs.<br> + Low reps, heavy weight has moved up to six reps from five.<br> <br> • Apply these tweaks to the existing HGS program.<br> <br> • Hardgainer Solution 2.0 is as versatile as the original:<br> https://www.amazon.com/Hardgainer-Solution-Training-Building-Overcoming-ebook/dp/B00S3XFDCQ<br> Scott recently developed an HGS variant for a military client on deployment that used his duffel bag as resistance.<br> <br> • Scott experimented with performing two exercises for the first body part in each workout, but quickly learned it wasn’t sustainable.<br> <br> • Active recovery allows trainees who find three or four straight HGS days are too much, but don’t exactly want an off day.<br> Here are a few options for active recovery days:<br> - Andy’s Awesome Abs<br> http://absbyandy.com/<br> - Great Glutes<br> https://scottabelfitness.com/greatglutes/<br> - Busy Woman’s Train at Home<br> http://busywoman.fitness/<br> - Long walks. Scott takes his long walks on the hilly terrain around his home on his off days.<br> - Yoga<br> <br> • There are many ways to use HGS and stay true to its operating principles, using good program design.<br> https://scottabelfitness.com/program-design-masterclass/<br> <br> • Other forms of training can be integrated. This is an example of what Scott calls “tweakology.”<br> <br> • HGS 2.0 stays true to the original principles:<br> - Whole Body, Peripheral Heart Action protocol<br> - Uses inter- and intra-workout recovery<br> - Reps-based, not exercise-based program<br> - No training to failure<br>
