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The Hardgainer Solution: The Training and Diet Plans for Building a Better Body, Gaining Muscle, and Overcoming Your Genetics, by Scott Ab
Download PDF The Hardgainer Solution: The Training and Diet Plans for Building a Better Body, Gaining Muscle, and Overcoming Your Genetics, by Scott Ab
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A blueprint for building a better body, gaining muscle, and overcoming your genetics Training for Strength and Training for Muscle Development You’ve been told, "train for strength, and development will come" and that “heavier is better." These are half-truths at best, and myths at worst. The Hardgainer Solution argues that you train first and foremost for development, and then a certain kind of strength will come. Yes, you will get bigger and stronger on this training program, but true physique development and muscle gain is not about 1RM strength. This program is designed with one thing in mind: gaining muscle and physique development. If you are a hardgainer, you need to gain serious muscle mass before you can focus solely on dieting down, getting leaner or getting shredded or getting ripped. Note that this weight training program does not require you to drink 2 liters of milk every day, or to drink protein shakes all day. You do not need to engage in 4-hour weight training sessions or take steroids. The diet and meal plans included are reasonable and sustainable, and come with guidelines for tweaking and customization. They are what Scott has used with his own clients. What’s Included? The background and history behind this program, including its roots in Scott’s training sessions with Bill Pearl in the 80s Explanations and introduction to the program’s methodology Guidelines for not just “what” to do when you workout, but HOW to workout effectively A complete breakdown of over 80 individual workouts (plus links to get formatted, printable versions of the workouts) How to "keep it alive" and stay fresh while staying consistent on the same program Guidelines and formulas for determining your nutritional needs A list of meal plans for different calorie levels The importance of UNDERtraining The Hardgainer Muscle "Dilemma" Training Volume, Strength, and Recovery Needs The hardgainer dilemma is as follows: as a hardgainer, you need a certain amount of training volume to gain muscle. However, at the same time, as a hardgainer, you also struggle to properly recover both between workouts and within an individual workout. Most weight training and bodybuilding programs for hardgainers fail to address this. Those that do tend to edge towards extremely low volume: a low number of reps, a low number of sets, only 2-3 training sessions per week, and so on. That's just not the way bodybuilders train when their focus is development. To get the most out of your body, you need to train in a way that lets you get the proper volume in a way that allows your muscles to recover and grow. The Hardgainer Solution was designed with precisely this goal in mind. Order the Hardgainer Solution today to get the full program, meal plans, and more
- Sales Rank: #643257 in Books
- Published on: 2015-01-25
- Original language: English
- Dimensions: 8.00" h x .61" w x 5.25" l,
- Binding: Paperback
- 268 pages
Most helpful customer reviews
39 of 43 people found the following review helpful.
Outstanding contribution in a crowded fitness industry
By Todd I. Stark
As the title suggests, this book is very specifically targeted to people who have a hard time gaining muscle with exercise. It is not specifically a strength training program, and it is not a conditioning program. The emphasis is on avoiding the things that work for elite bodybuilders or work best for lifting more weight and on avoiding the mess of internet marketing hype, and instead focusing on the principles that work best for people who gain muscle very slowly and with great difficulty.
The program is based on training the entire body in each workout in a sustainable way to get enough stimulation for muscle development without taxing the limited recovery capacity of the hard gainer.
The way this is approached to go back to basics with the the concepts: (1) muscles are recruited by the nervous system not by the weights, (2) learning how you should feel from training is more important for stimulating your muscles properly than watching for strength targets, and (3) eating properly for gaining muscle is not a matter of bulking up or special diets, it is a matter of getting enough nutrition to recover properly from training.
The way the program accomplishes these basics is by using a strategy of high repetition complexes per body part at a very deliberate cadence to train the entire body in each workout so that you get enough stimulation to encourage muscle growth without exceeding your capacity to recover.
The program allows for exercises to be swapped out with similar ones and for different variations of repetitions and weight progressions within a session, but not varying the overall range of repetitions for each exercise. The specific repetition ranges used and hitting the body parts according to the "peripheral heart action" principle are the central hard rules of the program. The program is not intended for fast results in the short term, it is intended for reliable results in the longer term, and the author suggests a one year commitment to the program. The Kindle book contains lists of exercises, and provides links to a printable PDF for convenience and to videos of the exercises.
This seems like a very solid approach to gaining muscle compared to most of the heavily co-marketed and over-hyped programs I've seen available on the web. This is not a program of magical fast results, fad techniques, superficial sciencey citations, or mixed objectives. This is a program and set of principles very specifically intended to go back to the simple goal of putting muscle on people who have failed at that goal consistently in the past.
The only thing I found to be a negative here was that it isn't easy to actually do this program without a lot of work if you aren't already an experienced lifter or a coach. It will help a lot if you are already familiar with weight training because this is not a primer on how to exercise. There is nothing preventing a novice from using the associated videos to help learn the exercises and the design of the program is all about learning as much as it is about training. But I am hoping to adapt some of these principles to my bodyweight training for example, and that seems like it will take a bit of thought and a learning curve. I think it will be well worth it though.
19 of 21 people found the following review helpful.
if the other fantastic reviews of support have not already
By Jeffrey M Westgate
I am a Doctor of Physical Therapy and have been following Scott Abel's programs, blogs, forum and some of his books since an undergraduate. Throughout I can say that everything he does and says can be backed up by high level research if he hasn't already provided it and the sources for you, most of the sources are from graduate level textbooks and peer reviewed journals. I merely pull up the sources to trust, but verify. You have to question things, I just want to tell the reader that this has been done and that you can trust him and the quality of his products. I can say that any of his products are worth well more than what he charges.
When you combine this dedication to quality along with his priceless years of experience and Coaching and you are provided with what could be called evidence based practice or evidence based training.
The only reason I placed my job title at the beginning of the review is because I fear that someone might pass this or another Scott Abel product up for something else and if the title helps then it's worth it. I hope this lends support to the reader, if the other fantastic reviews of support have not already, to the fact that Scott's training, experience and know-how are supported by sound physiologic and muscluloskeletal science and research.
6 of 6 people found the following review helpful.
The information and knowledge that Scott Abel provides is fantastic! But the workouts he provides are difficult to ...
By Jim
The information and knowledge that Scott Abel provides is fantastic! But the workouts he provides are difficult to perform in a busy commercial gym. There are many super set / giant set type workouts (called complexes) that require different types of equipment (i.e. seated cable flyes/ leg extensions) to be used in succession without a break. In my gym, these pieces of equipment are not near each other and the rule is, generally, once you're off a piece of equipment someone else can take it - and usually does.
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