Ep. 274 - Do Hardgainers Need More Volume?

Iron Culture

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/