Do Exercise Non-Responders Exist

 

Lat “Non-Responder” Solution (LATS WON’T GROW!)

Video taken from the channel: ATHLEAN-X™


 

Is there such a thing as an exercise “Non-Responder?” [Ask Ben Ep.3]

Video taken from the channel: ZOAR Fitness


 

If you don’t have great Muscle Building Genetics… (Some Motivation)

Video taken from the channel: SSD Abel


 

Research Review Episode 1 Do Non-Responders to Exercise Exist?

Video taken from the channel: Like Iron Podcast


 

Are You An Exercise Non Responder?!

Video taken from the channel: WillBrink


 

Exercise Non-Responders & Inter-Individual Differences

Video taken from the channel: Ben Carpenter


 

WHY YOU CAN’T GAIN MUSCLE & STRENGTH (Genetic Non Responder??)

Video taken from the channel: TappBrothers


It is well established that exercise is an important component in the maintenance of good health, and yet recent studies have demonstrated that a sub-section of individuals experience no significant improvements following an exercise training intervention. Such individuals are commonly termed “non-responders”. It is well established that exercise is an important component in the maintenance of good health, and yet recent studies have demonstrated that a sub-section of individuals experience no significant improvements following an exercise training intervention. Such individuals are commonly termed “non-responders”.

A number of studies over the years have identified alleged “non-responders” as those subjects who do not seem to demonstrate any significant improvements in strength, power output, or the amount of lean muscle mass they’ve gained from the beginning of an exercise trial until its conclusion. [1][2][3]. As such, it appears that non-response may be modality-specific; whilst previous authors have suggested that global non-responders to exercise are likely to exist [ 13 ], this is not currently supported by experimental data. A second, less fully appreciated issue relates to the inherent variability of intra-individual adaptive responses. As a result,it is notclear whether exercise nonresponsetoagivenstimulusisstaticandunchangeable, remaininguniformwhenrepeated,ordynamic,with“non

Sharrow’s “twin” is an example of what some call a “non-responder” to his exercise routine, or someone who’s working out but not achieving the results he or she wants or expects, be it a trimmer. As you can see, there are lots of non-responders among those training once or twice a week, a few in the three-workout group, and none in the fouror five-workout groups. Cardiovascular Exercise. non-responders see more results when they get out of steady state cardio and work to increase both intensity and duration of their workouts.

Recover in a way that progresses your workout. You can do some dynamic stretches or work on your form for the next exercise in your set with little to no weight. Sabrena Jo, senior exercise scientist at the American Council on Exercise, agrees, noting that one issue with research about non-responders is that the exercise interventions are generally short.

The Myth of Non-Responders to Exercise We live in a body that has evolved to respond to environmental stimuli in order to survive. Now that we no longer need to run away from fast animals with big claws and teeth and no longer have to physically hunt for our food, we use this evolutionary adaptation to get fitter.

List of related literature:

Few enough people perform aerobic exercise regularly, but even fewer engage in regular strength training.

“Transcend: Nine Steps to Living Well Forever” by Ray Kurzweil, Terry Grossman
from Transcend: Nine Steps to Living Well Forever
by Ray Kurzweil, Terry Grossman
Rodale Books, 2010

Interestingly, in overfat and obese participants, fat mass was reduced by increasing resistance exercise but was not changed with increasing aerobic exercise.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

There are, however, some other considerations when choosing what exercises to perform.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

Some may presume that exercise responses to resistance training would be similar to those seen in the able-bodied population, but no data have been presented to prove or refute such a hypothesis.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

They may also believe that exercise is unimportant or unnecessary (e.g., “I’m perfectly healthy and have no need for exercise”), or that exercise will not produce a desired outcome (e.g., reduced body fat).

“The Psychology of Exercise: Integrating Theory and Practice” by Curt L. Lox, Kathleen A. Martin Ginis, Steven J. Petruzzello
from The Psychology of Exercise: Integrating Theory and Practice
by Curt L. Lox, Kathleen A. Martin Ginis, Steven J. Petruzzello
Taylor & Francis, 2016

So, any logical person can deduct that the kind of exercise we engage in directly affects the way our body is shaped.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

There is one dryland exercise exception, but it doesn’t require the use of weights or a weight machine.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

People could still exercise if they wanted to, but they would do so only because they chose to, not because they had to.

“Practical Philosophy of Sport and Physical Activity” by Robert Scott Kretchmar
from Practical Philosophy of Sport and Physical Activity
by Robert Scott Kretchmar
Human Kinetics, 2005

Hence, the conversion from physical education to exercise science to exercise physiology is still evolving.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Exercise has been found to both induce NO production and alter the expression of the various NOS isoforms.

“Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength” by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
from Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength
by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
Elsevier Science, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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103 comments

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  • Good bid as usual. Thanks! I trained 3 high schoolers together, same program, for 4 months, all fitness newbies. One a significant outlier with unusual, quick size and strength increase. While the other 2 progressed expectedly, one did more so with upper body strength, the other with lower.

  • why do they assume this is genetic and non-treatable, what if its nutrional deficiences or genetic things that are treatable like hormonal imbalances, for example the 10% of people who don’t for intance don’t gain muscular strenght could, for instance, just have lower testosterone levels/other hormone imbalance or possibly thier bodys can’t absorb a particular nutrient, these possible factors need to also be studied.

  • Thank you, Abel. Only recently found your channel. Your content is refreshingly honest. Feels like you’re answering all the questions / thoughts I have in my own head about training / body composition goals. Life is much more.

  • It sucks working your ass off in the gym, having proper sleep, progressively overloading and still seeing 0 results because it’s almost impossible for me to stuff my body with high calorie dense foods to the point where i’m painfully force feeding myself everyday. There is always one variable missing and so far i have gone from being extremely skinny to looking skinny but normal in 10 months. Newbie gains didn’t really hit me that much and if every variable is not perfectly on point nothing will change and I don’t want to commit my whole fucking life to this so i think i should just give it all up…

  • Did all these things. Sleep, nutrition, trainer. Didn’t matter my body refuses to build muscle. Skinny fat, big gut, tiny arms and skinny legs. 6 months into an expensive workout plan, all that happened was some minor weight loss. Still looked the same and peaked 3 month in to weight lifting. Mixed it up and attempted multiple other times in my life with different gyms, trainers and diets. Nope doesn’t work. It’s definitely genetic as all my family on both sides have no one who had a good physique.
    I’ve watched my fat friends lose weight and get ripped in a year. It’s so frustrating. I sometimes hate myself.

  • Anyone tried the Custokebon Secrets? I have heard several unbelivable things about it and my sister lost lots of weight with Custokebon Secrets (search on google).

  • That does not make sense. What about people who have taken into account everything that has been suggested in this video and still complain that they are a genetic non-responser? 1.82m tall, ectomorphic, fast metabolism and miserable genes. Any suggestion?

  • Nutrition and sleep doesn’t change anything for me. I can eat shit and get no sleep and will get exactly the same results as if I’m eating healthy and being responsible with sleep.

  • Don’t buy into this bullshit guys, if their trying to sell u a guide or ebook, more offers than not its a gimmick mixed with general facts.

  • And you’d be incorrect. There are non responders to exercise and that’s been seen in studies for decades. No one knew why they didn’t respond, and that’s where modern genetic testing comes in. Google “The workout Enigma” which is a good read from NY TImes for non science types.

  • this is really hard to manage with a fulltime job you get like no rest time. so glad i transitioned to working from home with better pay so i am not stuck on the clock…. praying for anyone who is going through that tho the worst!

  • Way back when I was a teenager, I had a buddy who did the same routine I did and saw waaay more results than I did. I was very pissed off about it. Unfortunately, that’s just how life goes sometimes. He started lifting heavier and lasted longer. I mimicked his diet, thinking that was the issue. Nope. Same fucking results. He became leagues ahead of me. Was strong as hell and got all of the ladies attention in high school. Wish I could say something negative to compensate and even the playing field but nope. He was an all around nice and honest guy too. That beautiful sonnofa bitch.

  • There is no such thing as muscle.non.responder. its not physiologically possible.for body to not respond all you need is proper technique and good nutrition along with heavy weight training to see results

  • It’s not that, yo go to the gym, and magically increase. Eat all the vegetarian diet, non-vegeterian diet, dry fruits, fruits all the shit. Still can’t grow any fuckin Muscle. Gym, diet nothing helps at all

  • Changing your workout is huge. Repeating that same never shocks your muscle memory and just turns into a repetitive muscle injury.

  • Because he loves the journey. I thought about this myself the other day (about me). If I did gear and was 20kg heavier when I dieted down would I be happier as a person, no.

    I think it depends on the perspective, you seem (I may be wrong) to think that this is an outcome based goal rather than a processed based one.

  • I don’t think there are non-responders exercise people, i was a hard gainer, because i was doing the wrong exercises, but of course, with good genetics, better and faster are the gains.

  • That’s just depressing. What motivation can one have to workout if they look like garbage regardless of how hard they work. Might as well just take steroids.

  • Thank you for the tips..I like watching your videos and also learned a lot. i have a question, shall be grateful if i get the answer..one of your videos you shared that keeping one leg on bench,. causes Hernia..but in this video you are keeping your knee on the bench. is there any technique that i should follow while keeping the knee on bench while doing one arm db rows? or should i completely avoid keeping knee on bench. Thanks once again for the detailed and wonderful information on DB Row.

  • impossible there is non responder people! because some people there muscle very weak naturally! they should not lift weight but they should eat more! so if you dont eat enough food and you very skinny your energy in the muscle will be used to actions! so you have no energy in the muscle so you lose muscle! that happen when you dont even have muscles because you eat very low food! believe me any one if he went to the gym he will gain muscle!! easy in the first 1 year we all know new gym gains always you will get it! but if you ear right you will get energy from food in your body! so the energy come from the body not the muscle! if you used the energy in muscle you will burn muscle! to burn fat you need to stick to healthy diet! so if you fat and eat very few you will lose muscle and burn muscle so you will be skinny fat hahahahah

  • Please help me if you can, I appreciate anything that might help

    So I’m working out as hard as I can that fits my work schedule. I workout three times a week, two hours every time, about one hour of lifting weights, 20 minutes of cardio, and 6 sets of 30 sit ups(which already feels horrible but I push through them to make sure I always do 6*30 sit ups). I’m vegetarian, but I’m eating as much as i can. I sleep an average of 6-7 hours a day. Yet it’s been two years and I’ve not gained muscles and just fat here and there. I don’t know how to improve myself, I’m still mostly skinny and i have weirdly shaped small pecs and tiny arms. I’ll take any advice, please help.

    I’m not looking for bodybuilder type of body, I just want to look slightly bigger and especially, have my arms proportionate to the size of my chest. Since after middle school, I’ve always had skinny arms but a chest that’s 2-3 times the width of my arm, and it looks horrible. Generally, I just wanna look normal, and be healthy.

    Additional info:
    I’m 1.7m, 18 years old, about 58kg(sometimes a little heavier from fat, sometimes a little less), male, asian, started when I’m about 56kg approximately two years ago. Vegetarian but I also don’t eat dairy, added sugars and I don’t drink alcohol.
    I usually have four eggs in the morning with a slice of bread, a can of 400g ketchup beans, and a cup of unsweetened soya milk.
    For lunch, I usually eat a slightly smaller portion of my dinner(bring my food to work) and an apple and water.
    For dinner, usually half a plate of vegetarian-meat(i think they are high in protein, that’s why I eat them) or tofu and a quarter plate of broccoli or Some other vegetables and a quarter plate of rice, and an apple after, again all downed with water.
    I might eat some nuts like cashews here and there but i don’t have a fixed schedule eating snacks.
    I also drink a protein shake after every workout, which i believe has 20g of protein.
    I’ve tried changing a lot of factors and wait for change but nothing positive has occurred, and I am very desperate.

  • I give up man. I’ve been training for 1 year. Worked on each muscle group twice a week. Been eating clean protein calories, I’m barely getting any strength gains and I’m still fucking skinny.

  • not really helpful. basics which everybody already knows who trains for more than 2 months….. show us non responder stuff. this is just waste of time. non respondres wont grow with this.

  • Skinny dude here and this is too true. I used to eat everything and anything trying to gain weight, including junk food. I ran & swam for exercise. Started lifting weights and calisthenics. I didn’t start gaining muscle until I stopped trying to get my calories from sugary & trans fat junk food. I already ate plenty of fruit & veg but added healthy proteins and fats instead of donuts and fries. Sleep too I’ve always had sleep issues but have started taking a mild. Rx sleep aid to try and set my circadian rhythm. Also getting outside and moving in the am too. Hopefully the meds are short term, still better sleep and diet have helped a bunch. I’m still not huge but definitely making more progress than in the past. I’m going to try and incorporate some of the other stuff mentioned here.

  • Nutrition and sleep is the most important, I’m pretty sure.. changing workout and techniques help, but not without a good diet and enough sleep

  • As someone who is a high-medium responder this is baffling to me. I had no idea this was a thing! I’ve always got quick strength and muscle building results when I workout consistently.

  • Abel, once again an excellent video!!! Putting things into perspective awesome!!! Eric sure looks small at such a low BF (even though he isn’t). I actually never set ultra low BF as a goal. If I can have visible abs at 10 12% or even 15% I’d more than satisfied. Keep up the great work!!

  • I’ve been struggling for this for a while and have searched so many youtube videos and i can’t believe it’s taken me years to find this one!

  • I read that the average person needs between 46 and 56 grams of protein per day, If an athlete you could require upwards of 100 grams daily or more. An endurance athlete weighing 182 pounds, should aim for between 100 and 114 grams of protein per day according to Colorado State University.

  • Sorry that’s not true, the truth is actually more complex and simple at the same time.
    1. Did they have the same nutrition, rest,…. Etc
    2.The genetics are important of course but also your life past sports experience are too. So if you played basketball for a while you are actually more kin to grow muscles that if you haven’t done any sports before
    3. Genetics: as I just explain your past sports experience are important so are your parents pas sport experience before your mom got pregnant! A message in your genetics code has been passed to prepare to the same kind of life they had. So if your father and your mother were bodybuilders there is 70% chance you will grow muscles much faster than others!! You still need to train from young age!!!

  • EHMMM.. everyone can gain muscle mass..? just make sure you have a callory surplus (eat a fucking lot) and watch Jeff Nippard on what to do in the gym.

    COUNT your callories if you’re not certain how much to eat. in my case im eating till i almost vomit 2 times a day.

  • You need to make sure the 4 core processes of the body are working efficiently. Digestion…..if you see undigested food in stools (apart from corn!) that’s an issue. Absorption…….you need to be able to absorb all the minerals just digested or it’s wasted energy and eliminated accordingly. Utilisation……if the first two are satisfied, then the minerals need to be utilised efficiently. Lastly Elimination…….if there is no fibre to help remove solid waste, and other eliminating organs are not working (kidneys filtering and skin sweating), interstitial cellular metabolic waste and not eliminated and retained by the body, causing acidosis and harming the body long term. All of this plus sleep aspect and less stress/meditation are vital pieces of the jigsaw. #VITALISM #VITALIST

  • I was suffering from knee joint injury because of workout mistakes but just because of your video where you showed 4 exercises to heal knee…My knee is all set without any surgery or medicine

    THANK YOU SO MUCH!

  • All I have to do is some crunches and other core work outs and my abs show but I have absolutely no consistently like 2 times a month I workout but I play basketball.

  • my body responds very slowly to even the most effective fitness regimens

    even though im male
    if you compare me to the average female and put us both in the same fitness regimen with same nutrition the female will end up fitter than me

    when i was in high school, i did multiple sports and i constantly monitored my diet to ensure I had a balanced diet with a variety of nutrients and I worked harder than 90 percent of the people on my team but I was still one of the slowest in my team no matter what the sport was.

  • How do I build muscle with beginner calisthenics and without having to go on a diet? Im weak too and 14 yrs old. Help me anyone!!!!!
    Pls

  • I think I must be a high responder, starting to train initially is hard but within like a month I can see results and I can have my ideal body which is around an FFMI of around 24 within 3-6 months lean easily. My diet is a joke, so I think genetics play a MASSIVE role.

  • Yeah, got to the point where I still have stubborn belly fat but I can run uphill for an hour and not break a sweat…. Thanks for the advice mate!

  • People always shit on Omarisuf but IMO he has good genetics, his arms are kinda average but the guy has some seriously wide shoulders and looked impressive asf in that pic.

  • “Eric doesn’t have bad genetics, he just doesn’t have an aesthetic build.” I think that’s what most people mean when they say he has bad genetics. Not that he doesn’t have good muscle building genetics necessarily, but that his build isn’t ideal for aesthetics. A person’s anthropometry is genetic. So you can have great genetics for muscle building, but if your skeletal frame, proportions, & muscle bellies / insertions suck, I think it’s still accurate to say you don’t have good genetics.

  • I feel like you can almost test urself if you gain well ur obviously not one of the few with the condition. So personally I don’t want to know if I have low end med or high end why would you want to know? If I’m low it’s gonna take awhile to gain but knowing that would unmotivated me.

  • I have a problem with my digestive system I HAVE to eat a certain amount of calories to actually stay alive (been told by my whole family) so I can’t REALLY go on a diet how do I gain muscle mass with out a diet? In addition I just underwent surgery on my knee (still recovering but strong) so most leg excersize may be too much stress for my leg what excersize am I able to do to help me with gaining muscle mass? And how can I prevent any injuries in doing so? Thank you so much for your help in the past ❤️.

  • The last gymnasium I used there were one or two guys who had really good physiques but they never broke much of a sweat when working out. They just trained casually, light weights, did no cardio, and eat whatever they wanted. I was shocked because some people have to work hard to get even half of what they had.

  • Are non responders people who lack the intensity to increase performance?   Look at the people in the gym who are in bad shape they do not seem to have the same intensity as a person who is in better shape. 

  • Also there´s a very obvious flaw to putting people on the same exercise regimen. Its highly likely that a particular exercise regimen is gonna favor people with a certain genetical markup and another exercise regimen would produce different results. Some anecdotal evidende: I personally met quite a few endurance athletes who rather seem to be at the “non-responder” end of the spectrum when trained in a squad with other athletes. However as they mature and follow more individual training programs it becomes very evident that they have for example ridicolously high break point volumes and even though they still seem to respond rather poorly to the same amount of training they still come out on top.

  • I dont like the word exercise non-responder. Even if one isnt able to improve his vo2max he might still be able to improve his efficiency greatly. Other factors like lactic acid buffering capacity also play a minor role. Also I find a marker such as vo2max especially problematic since for the study to have any significance you´d have to control and standardize the exercise background of the particpants with the utmost care! Quite a tough task in a study with 1000+ participants. Ofcourse one wont see any short term vo2max xhanges in individuals who have performed more than 3 months of serious endurance training…

  • I’m both an NCSF certified personal trainer & a non responder. I did hypertrophy training from 14-16. When I began again at 18 all my strenth was gone… no surprise, no problem… until I realized that neither my strenth, endurance, nore size made any inprovements. I have done all sorts of caloric & macro nutrient amounts & exorcise regimen configurations in all sorts of ways thinking I hit some wierd plataue… turns put I’m a non responder.

  • How would you train a non-responder who just wants the health benefits of exercise, if they can gain health benefits from exercise? Would it be reasonable to train on a full body routine twice a week for 2-3 sets a bodypart and cardio for 30 minutes 3 times a week?

  • Try doing the straight arm pulldowns, i stopped doing ”back workouts” and instead if im training any muscle ill just do a sets of high reps straigth arms pulldowns to failure, 20+ reps, at the start of each workout. Good for building mind muscle connection. No reason to try and train back if you just gonna end up feeling it in your back

  • It took me 1 week from 0 response from my chest to perfectly feel it. But it’s been months and I still can’t feel my back + I can flex my right lat way more than my left one even tho they look even when I don’t flex

  • Thanks Will. Re resistance training, I wonder if there’s any way to control the internal aspects of such a study. For example: If a subject’s perception of effort/pain is turned-up higher than others, they could be working with an ineffective level of intensity, in spite exhibiting all the signs & symptoms of working hard. They could fairly be called be a poor or non-responder, but it would be a result, not a cause.

  • Very smart and very informative so thank you for that. What I want to know is if their is anything the “non responders” can do to improve responce?

  • Incorrect. Steroids isn’t a super drug that bypasses bad genetics and gives you great results. You still need good genetics to be able to get great results from steroids. A person with below average genetics is never going to look like someone who is genetically predisposed to juicing and has great genetics. There are so many who take steroids but still look like shit. It all boils down to genetics, steroids ain’t magically going to convert guys with shit genetics into pro body builders.

  • I have been noticing and yelling about this to many frnds at the gym who train together.. Almost always, one grows and other dsnt.. Bt they just dnt listen to their bodies to knw what suits them.

  • There was no weight lifting in this study as mentioned in the vid. It tested aerobic fitness/VO2 max, and found a small % saw no improvements at all in VO2 Max and narrowed down the specific genes for it. Look up “HERITAGE -Genetics, Response to Exercise, Risk Factors” for more info if interested.

  • It’s difficult to believe some people are actually not going to respond to an entirely new stimulus like weight lifting at all in *any* way. What is their definition of a non responder? How long were they exercising?

  • Hi Will I was just curious I know it’s a bit off topic but do you happen to have any information on the latest and most effective treatments for severe depression and anxiety?
    Thanks.

  • Hello sir, while doing exercise with any load whether its my peak or not, i do shake badly especially when applying some energy by the body, can you please answer what is the problem? And also tell me some way to counter that shakiness

  • Everything you said I’d agree with. It was but one metric. An important one to be sure, but a single metric. However, in EVERY study done on exercise of any type, no matter how well controlled, if the group size (n number) is large enough, you will see what this study found: outliers on either end with most in the middle. What does that tell us?

  • The tests only measured VO2Max, which only subtly improves in many, perhaps most people, no matter how they train. For a small minority to not improve at all is believable. They might still improve function, appearance,& sense of well-being. Perhaps if a N-R -lowers VO2 Max via sloth, they can train to re-optimize it, but it’s also possible N-Rs -don’tlower their VO2Max from de-conditioning. NONETHELESS: As far as how well-controlled this study was, I share you skepticism.

  • Look at Doug Miller when he gets contest-lean. He’s a natty and even when he gets shredded to like 4% bodyfat, he still has more muscle than most steroid-using bodybuilders have in their OFF-SEASON. That is the power of good genetics.

  • But the claim “some people don’t respond to exercise” still false. There is no such thing as non responder to exercise. It all depends on how good shape the subject in. Or i could say how far from his or her genetic limit. As the subject getting closer to his or her genetical limit the harder to improve, harder to “respond” to the exercise. So I just say this claim is false. Of course not everyone will be Usain Bolt, or Mr. Olympia, but everyone will improve to a degree.

  • Isn’t this kinda why steroids were invented to level the playing field? Everyone calls steroid guys cheaters etc, but if you are screwed genetically to not build muscle than you can’t even play at all. However on juice it allows you to push as hard as YOU can and not what your genetics can.

  • I’ve seen some in the gym that look as if their genetics where only at the top half of their body. LOL (I know that’s a bit off subject)
    Another good vid. Will, thanks.

  • I smell bullshit. If we take people who are totally out of shape there is no way they will not respond (improve) to exercise at all. But if we take someone who is in better shape, maybe he or she will look like not responding as good as the others (not as significantly) because they are already in better shape and harder to improve theirs performance.

  • it took me till age 65 to see how slight my build is, never even thought about it in my youth.
    now just looking at weights tires me. too late for me I guess.

  • I know you didn’t like your Physique @ low weight and muscle. but… I think to rebuild you have to get down to that level at least once. It’s known that the body responds better too when lower body fat.

  • You definitely deserve to be proud of how much you’ve achieved Abel. I constantly feel the same way about my genetics though. I have friends that progress at absurd rates without even trying. And then they try to tell you about how hard they work, how much they know about lifting and nutrition, and that genetics don’t matter. No one wants to listen to someone that actually does their research but doesn’t have the physique to back it up. It’s so frustrating.

    But I have to say I value your advice on this channel 1000 times more than any of the airheads with good genetics.

    Thank you for discussing this. Sizing yourself up to others is a useless comparison. We’ll just do our best with what we’ve got.

  • Hello tappbrothers, I’ve been doing your leg exercises 4-5 times a week for 7 months now and I haven’t burnt any fat �� how can I burn inner thigh fat?

  • Hmm, I had a suspicion that there might be something with me. I seem to be gaining definition, getting more flexible and overall a bit more awake, but absolutely no extra strength or mass in my muscles and I always exercise to failure. In fact, I seem to have gotten a little weaker, since my rep count went down by 25%. I’m far from being a beacon of health, guess it’s just another thing to add to my thick ass bible of medical records:D.

  • fuck man. i wanted to quit so bad. like its so pointless. i have narrow shoulders, wide hips and small calves. okay fuck the calves you can train that, but when i look at my friends who dont even lift, yet because of their bone structure they already look good. from the side i definitely look better because of my arms, but from the front i look like a fucking beta. its so depressing that no matter how hard you train, you cant run from your genetics. imagine putting in years of not only hardwork consistency and time, but also the fucking huge amounts of money invested into food and gym. you really have to enjoy the journey and not just do it to look good. otherwise one is better off paying for plastic surgery than hitting the gym. just wanted to rant:(

  • Everyone should know about this. When people go online and say stuff like they don’t make progress on SS 3×5 or SL 5×5 and people tell them to work harder and eat more when they are eating in a 1000 calorie surplus and training to failure each set isn’t productive. I responded like crap(almost no response and negative response half the time) to low reps and high intensity linear progression programs. Since I’ve switched to higher volume work with low rest times and I’ve seen far better results in a fraction of the time.

  • That’s really An awesome transformation,yeah fitness Instagram etc…we Will never know what substances some take, although i’m not against and Photoshop etc…but compairing against others is not healthy,succes.

  • In the long run and for your sanity I think focusing on performance and not worrying about BF% is the most productive path. If you get your numbers up it will unavoidably results in gains. That does not mean that you forget about weak spots, but lets you focus on progressing in your performance and not worrying about things that will mess with your head. And one day if you so chose you can always lean out and get stage ready.

  • Do u think I rly have to program? Or just do what I like n try to hit like a group twice a eeek n if I wanna focus on somethin hit it more

  • Thanks, I suffered from this and didn’t know until I began getting back, spinal and shoulder pain. Developed my rhomboid muscle whilst my lats did not progress. Hoping to fix this now using your tips.

  • Hey, I have Oral Allergy Syndrome where I get an allergic reaction to fresh fruits. Is there anything I can do to get the proper nutrients besides freezing fruits for days before eating them (because it is inconvenient)?

  • Great video Will! I really like your material. It’s great to get the science. I was hoping you could do a video on low carb diets. Has there been any research at all to support low carb?

  • My best range is 13-18%, 15% is the golden spot for me, 6 pack still, strength gains on point, dick working, sleep good, no need to track calories, and much more.

  • Hey Abel. Justt wanna ask your opinion about this. Some people really suggest that i should change my workout each session (i do push pull legs). They say i should have a different routines i.e for push 1 and push 2? Should i do it or just focus on progressive overload? Thanks man. appreciate it

  • such a great video, it can really be terrible comparing yourself to others, im at the point now where i get a pang of shame everytime i see someone with a good physique

  • Hey guys, great video and love your content. I have a question. I noticed this video was really well put together and engaging. I am a teacher for middle school students and I know videos, edited and looking like this, will really get information across to kids a lot better than a power point or preze. Could you tell me what program you used so I could make videos for my classroom. Thank you for all you do and keep up the great work. I’ll be joining the primal fitness this summer. Trying to get back to a healthier human being.

  • I tried doing the arc motion eventually ended up with some lightning strike from the back to my neck..it took 3 days for me to recover. Is that a good thing?

  • Actually I am currently addicted to Ashtanga Yoga. Yoga in general will eventually show great results.

    For example, instead doing boring push ups, there is a sequence called Surya Namaskara, which incorporates one of these move.

    I particularly like Luiz Veiga’s serie, because it has a good rhythm.

  • For all you guys who follow all the rules and STILL can’t gain muscle size there is ONE MORE FACTOR to consider. Androgen receptors. If your androgen receptors are not sensitive to nor responding fully to the testosterone in your body then the testosterone is not able to repair your muscles and make them grow. I used to think it was just a matter of not ENOUGH testosterone but my blood tests said my Total and Free Testosterone levels were in the normal range. I guess your body using testosterone is like your car running on half the cylinders and wasting gas. So Google “how to increase sensitivity to testosterone” and check out the articles that come up. L-carnitine is one supplement that is supposed to help. I’m waiting for my order to come so I can try it out. Another factor was using electrical stimulation to increase the NUMBER of adrogen receptors but I’m not ready to try that. That seems to indicate that intense muscle contraction is an important factor to increase androgen receptors. So, try to imitate that by flexing hard while lifting and do a set until momentary failure. That should accomplish the same thing. In other words, TRAIN HARDER but don’t overtrain.

  • I’m having an insanely hard time hitting the lats even with your advice. I feel a pop in shoulder but I can’t feel the burn. Maybe my motion is wromg, but I’m trying to do it the way you’re instructing.

  • Thank you for this. I have uneven lats. I can do pullups of 8 reps. But my right lat is the only growing. I will try this on my left lat.

  • PLEASE MAKE SURE YOU WATCH HIS VIDEO ABOUT HOW TO DO THIS EXERCISE WITHOUT GETTING A HERNIA!!!!!
    IT IS ESSENTIAL!!!!!!!!!!!!!!!!
    https://youtu.be/GLHGa2MCI_A

  • Part of me also thinks this is bs, for example i’ve never come across a weightlifting/bodybuilding forum where a “non-responder” wasn’t able to become a “responder” by looking at thier diet, or solving a treatable medical condition (like a hormonal problem), of course this is only anecdotal evidence though.

  • There’s a misconception for some people that they think they have small lats but in reality they have a big waist or alot of fat in the waist which makes their back look smaller

  • It may sound strange, but the only muscle that is non responding in my body is one that often responds too much: the upper portion of the trap. What do you think Jeff?

  • 2:18 was what I used to do, but I thought it was wrong. I thought it was good for my back but it can injure my shoulders. That might turn into the greatest regret of my life.

  • For two months, very strictly, I work out good, eat good, sleep good, as much as stress free as i could, walking and stretching on rest days, and I somehow managed to gain 3% FAT and LOSE 3% od muscle mass. What the actual fuck? I was giving 100%, i was never dedicated to something that much in my whole life, and this is the result? I’m not even that old, I’m 34, i should be able to gain some muscle, right? I’m starting to hate my body, this is ridiculous. Giving my best and getting negative results. It’s depressing, I’m shocked, screw all this.

  • Thank you so much Jeff! I’ve been struggling in growing my Lats indeed! And I’ve been doing the tow incorrectly as you pointed out! You’re awesome! ����

  • You were naturally lean, so you have good genetics as in you can bulk and still stay fairly lean. Poor genetics are skinny guys who still have belly (muffon top) and chest fat. Guys like these are hard gainers, yet can’t bulk properly otherwise they just get fat.

  • *

    Thank you, Jeff!
    Just did my first close-side lat set, and I immediately feel the target muscle group hit. Awesome. Can’t wait to support your mission with a program purchase.

  • Anyone know what is Custokebon Secrets about? I hear many individuals lost crazy amounts of weight with Custokebon Secrets (google search it).

  • You are incorrect. As explained, yes, a small % of people are indeed non responders according this large study and everyone in the study were untrained subjects, and as mentioned, they were able to find the genes responsible for their being non responders. Just as, a small % of the population are super responders to exercise. That’s the facts as we know them currently. Different study protocol looking at different end points may come to different conclusions obviously.

  • I realize this video is almost 3 years old, but, in a different ( later ) video you warned against doing exactly this exercise. You stated that it was the cause of more gym injuries than practically any other. Yet here you are doing exactly the exercise you warnd against. What am I to believe?

  • I am a beginner and i am getting irregular lats. My rigth side lats are biggerthan left side. Can u plzz suggest something for me

  • Dude seriously thanks for posting, I was doing it wrong, I could never see why I could get them bigger but this really makes more sense thanks

  • could you show me more lat workout maybe in your next videos, I tend to watch your video alot and find the content effective but it would be useful to get more workout hint and tips ��

  • Lat pull downs have just not been doing the trick infact I struggle to isolate my lats at all on them and feel I’m using muscles in the back of my delts connecting to my scapula or something, and may have been using my bicep a bit on the rows too!!
    Solid advice