Ep. 274 - Do Hardgainers Need More Volume?

Iron Culture

The MASS Crew

Sports & Recreation, Health & Fitness

4.8 • 827 Ratings

🗓️ 13 May 2024

⏱️ 72 minutes

🔗️ Recording | iTunes | RSS

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Summary

Since the beginning of the iron game, different methods have been promoted as the best approach to train for “hardgainers.” Likewise, in the scientific literature, the variability in individual response is well documented, including the identification of “non-responders” and poor responders to exercise. However, only recently have studies been undertaken to determine how to manipulate training to help poor responders to resistance training get better gains. So, is it true what they say? Does “hard work beat talent when talent doesn’t work hard”? And if so, what type of “hard work” needs to be done exactly?

00:00 Introduction to a duo episode with two of the best Erics in the fitness industry and the history of the "hardgainer”

09:48 “Non-responders” in the literature and measurement error

17:27 Individual vs group level responses

25:32 Challenging the idea of non-response to training

Montero 2017 Refuting the myth of non-response to exercise training: 'non-responders' do respond to higher dose of training https://pubmed.ncbi.nlm.nih.gov/28133739/

Lixandrão 2024 Higher resistance training volume offsets muscle hypertrophy nonresponsiveness in older individuals https://pubmed.ncbi.nlm.nih.gov/38174375/

35:20 The narratives surrounding responses to training

40:52 Changes in training to break through plateaus and variability in repetition performance

Bellinger 2020 Muscle fiber typology is associated with the incidence of overreaching in response to overload training https://pubmed.ncbi.nlm.nih.gov/32816636/

1:04:55 A quick insight into some upcoming PhD research and closing out with an advertisement for MASS Office Hours

https://massresearchreview.com/

https://www.youtube.com/watch?v=RTPlGKLOFok&list=PLq2Hpu55tCKbaklI9h4Z5-2kJYf5T3ren&index=36

Barbend Article: https://barbend.com/tom-platz-legs-massive-at-67/

Transcript

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0:00.0	Dr. Trexler.
0:01.5	Dr. Helms.
0:03.4	Well, we're back with another science-filled duo episode of the Erics, and let me just say,
0:10.3	it's a pleasure and a privilege to have us back on, Iron Culture.
0:14.9	Yeah, I am honored to be amongst two of the best Erics in the fitness industry,
0:24.2	if I may say so. You say so now unfortunately I don't know I mean actually I do know because I do listen passive aggressively
0:30.1	to the episodes that I'm not on to hear what you guys say about me and you know count points and
0:37.1	make lists and plot and uh only to be nice
0:41.5	to your faces we're on um but i know that omar has been reading some of the reviews to you and i
0:47.8	separately where it's a consistent theme where they're saying that hey i like one of the erics and not the other um
0:57.6	and i hate that you have to hear those i hate that you have to hear those yeah so it's i think it's
1:04.7	rough on whichever one of us they're referring to which i think we both know i think it is yeah we do
1:10.5	i know who it is. We do.
1:11.7	I know who it is.
1:13.3	I know that I know.
1:16.8	I'm well, and I know that you know, which is why you're sorry I have to hear them,
1:21.4	because you feel bad about what you do to the ratings in the show, my show.
1:26.8	I know that you know that I know that's a defense mechanism, which I know.
1:30.1	And what I'll say is that what if this is just another attempt by the other host to drive a wedge between us and those
1:34.6	are all his alt accounts. Yeah, it could be a burner thing where he's just, yeah, that's possible.
1:40.8	They are written in the same handwriting. i so i think it's just something
1:45.0	worth considering um we don't have to really think too hard about it because i think that would
	...

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