Why You CAN'T Gain Muscle (Genetic Non-Responder?)

Hey Jonathan here, 

I have a couple of questions for you...

1. Right now, are you struggling to experience an increase in your muscle size & strength... Even when you consistently train?
2. Do you notice that friends or others around you get better results from working out... Even when you seem to be doing the exact same thing?

If so, you could be a genetic non-responder.

You’ll hear what that means for you in this article… and you’ll see what you need do about it in just a moment.

First, what is a genetic non-responder?

Well, This is where I turn to Dr Jamie Timmons, former Professor of Precision Medicine at King's College London (1).

He has dedicated years of research into how the body responds to exercise. And what he has discovered is fascinating...

Our genetics play a huge role in the results we get from exercise (2,3,4,5).

For example, if you and I lifted weights 3 days a week for 1 month, we can have dramatically different responses.

Some people can EVEN have a “negative” response. Meaning they’ll have less muscle mass than when they started.

Here’s the breakdown of what Dr. Timmons has seen in his research (6):

For people performing the same amount of exercise, there are roughly 5 different categories you will fall under...

• #1: You’re A High Responder1 in 6 people will experience a 25-50% boost in fitness.
• #2: You’re A Medium Responder1 in 3 people will experience a 15-25% boost fitness.
• #3: You’re A Medium-Low Responder1 in 3 people will only experience a 5-15% boost in fitness.
• #4 You’re A Low Responder Or Non Responder1 in 6 people will only experience up to 5% boost in fitness.
• #5: You’re A Negative Low ResponderA sixth of these low responders (3% of the general population) will actually become less fit in fitness.

So YES, some of you will in fact be genetic non-responders…

Which may be devastating.

However, I still have some good news for you.

First…

Statistically, the odds of you actually being a non-responder is pretty small (6). According to an article written by Craig Pickering (7), it could also be OTHER factors.

What’s more likely is that you are probably making one or more of these 5 mistakes.

If you’re failing to see these gain in muscle and strength, follow this simple muscle gaining checklist I have for you below.

​

Sleep is essential for recovery. Many papers have linked poor sleep to decreases in muscle size and strength (8,9).

“During undisturbed sleep, growth hormone (HGH) in humans is found to be at its highest levels. If the sleep stage process is interrupted, complete repair of soft tissues is impossible due to the resulting decrease or absence of HGH.” (10)

• So go to bed early (10).

• Don’t drink caffeine or alcohol or perform intense exercise up to 6 hours before bed (10).

• Eliminate noise pollution as best as you can (10).

• And avoid using blue light from phones or computers 2 hours before sleep (11,12)

In a study from the Yale University School Of Medicine, they showed that Psychological stress hurts muscle recovery (13).

So try and avoid as much psychological stress as you can throughout the day.

• Try not to let things bother you (14).

• Surround yourself with positive people (14).

• Don’t over train on days you are super stressed (15).

• Spend a few minutes every day meditating (16).

• Go back to #1 and get better sleep (17,18).

• And be sure to follow this next step on your checklist… this will help get rid of stress too (19).

We all know that we need to eat food to build muscle.

But you definitely don’t want to be eating a bunch of processed junk food. This will just add more stress onto your body (19).

1. Eat Plenty Of Clean Calories

You want clean calories (so think Whole Foods like spinach, blueberries, wild caught salmon). And you want to be eating enough calories so your body can build muscle. You can go here to get an estimate of how many calories you should be eating each day: https://www.bodybuilding.com/fun/macronutcal.htm 

However, there are a couple of things In particular that you will want to focus on that have been shown to help boost muscle gains…

2. Protein 
According to a Systematic review of 49 different studies, from McMaster University in Canada, to maximize your muscle gains you’ll want to be hitting around 0.7 grams of protein per pound of bodyweight (20) . Now the specific numbers may be different for individuals but this is a good place to start.

3. Omega 3 Fats
In two separate studies Omega 3s have been shown to help promote protein synthesis and reduce anabolic resistance (21, 22). And anabolic resistance is usually what is seen in low or non responders.  

4. Creatine
According to a meta analysis from Old Dominion University in Virginia, creatine has been shown to help increase lean muscle mass for trained and untrained individuals. This could also be useful to take as a supplement to aid in muscle gains (23).

According to an article from Dr. Len Kravitz at the University Of New Mexico, recovery in training is the “essential ingredient” for muscle gains and strength (24). You need to allow proper recovery time between heavy resistance workouts.

This is where the growth occurs.

The wastes from the workout are removed and the muscles are replenished. Similar to sleep, if you are not experiencing this recovery, your muscles will not grow.

Essentially, the harder you workout, the more rest you will need.

According to a meta-analysis (a review of several studies) from Arizona State University (25), the optimal frequency for resistance workouts for most people will be 2-3 days a week per muscle group.

Now they point out that other factors can change this, which goes into #5.

And again this one will be probably be the most important one on this list…

Now, most of you who follow us already know this… but for those just getting started, it’s really important to break your exercises into sets and reps.

#1 - Break up your exercises into sets and reps.
​“Reps is short for repetitions. Repetitions defines the number of times to perform an exercise.

For example, you do 5 pull ups and then stop. You just did 5 reps of pull ups.

Sets refers to how many times you will repeat the exercise for the that number of repetitions.

For example, you do 5 pull ups and rest. Then you do another 5 pull ups and rest, and then another 5 pull ups. You just did 3 sets of 5 reps for pull ups ”(26).

This will be crucial for tracking progress and maximizing results.

What’s the BEST amount of sets and reps for muscle gains?

According to a meta-analysis from James Krieger out of the University Of Florida (27,34), to ensure you are maximizing gains, you will want to hit at least 3 sets per exercise in a workout.

And for repetitions, or amount of weight to use…

According to a separate meta-analysis from Brad Schoenfeld (28), when it comes to gaining muscle size, both high & low rep ranges worked well. You can use heavy resistance or light resistance to achieve similar increases in muscle size.

As long as you’re staying in between the 8-20 rep range (29), that should be fine for muscle gains.

Now, if your goal is strength, you will want to use a lower rep range or heavier resistance. Around the 5-8 rep range to ensure you boost strength gains (28).

#2 - Train to momentary muscular failure.

This means performing the exercise until you can’t complete the last rep.

Increasing effort and intensity of the workout has been shown to be one of the biggest factors for experiencing muscle gains and hitting this momentary muscular failure ensures you are recruiting as many muscle fibers as possible during your workout (30). 

Now you don’t want to over do this and push yourself to injury. 

Only hit this momentary muscular failure on your last set for the exercise (30).

#3 - Use progressive overload.

This means to slowly increase the amount of weight or resistance during your workouts (31).

For example if you can easily complete all of the repetitions on an exercise in 2 consecutive workouts. Make it harder for your next workout by increasing the resistance for that exercise (32). 

You can do this by adding more weight, such as a weight vest or a heavier dumbbell.

Or by making the exercise more difficult. For example, switching from a regular squat (with both legs) to a pistol squat (with one leg).

Now again, people will respond differently to different things. These are just some good things to start with.

And then if you are already doing this…

#4 Try something different, change things up.

​Everything we have reviewed has shown us this, that there’s no one size fits all when it comes to fitness… some of us will respond better to different things.

For this I point to an article by Brett Contreras (33). 

When it comes to gaining muscle and strength he says this “Some people respond best to…

• Variety (The number of different exercises you perform for a specific exercise type in a workout)
• Volume (The number of repetitions you do for an exercise in a workout)
• Intensity (How hard you workout)
• Frequency (How many times a week you workout)
• and some to Density (The amount of repetitions you can do within a time frame in a workout)  

You have to discover the best stimulus for your body, which evolves over time.”

And for some of us the results may come fast… in as little as 4 weeks or it may take longer, 24 weeks or more.

It’s up to you to dedicate to your training and find what works best for you.

And that completes the muscle gaining checklist.

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You can start today! And the session takes less than 30 minutes to complete.

Now, let’s say you do ALL of this and you still don’t see results…

Well, you may are probably a genetic non-responder for gaining muscle mass.

But here’s something just as important that you need to know.

Because in that same article from Pickering (7)…

They say the term genetic non-responder can be a bit misleading.

While it’s true that people can be a “non responder” to exercise for one metric… such as seeing an increase in muscle mass. In their review of several studies they have yet to see people who were “Global Non-Responders” or did not respond at all. 

Meaning that if the individual did not see an increase in muscle size they still saw an improvement in either muscular strength, physical function, or other metrics (7).

Their overall health improved.

So even though you may not be seeing gains… you are still helping your body combat health problems such as…

• Diabetes

• Heart disease

• High blood pressure

• obesity

• And others

So own your genetics!

Keep exploring, keep challenging, and your body will thank you for it.

If you are looking for something new and fun to boost health or possibly break a fitness plateau go ahead and start our Rapid Primal Fitness Course…

[Get Access To The 30 Day Rapid Primal Fitness Course Here]

This Rapid Primal Fitness Program could be exactly what you need to finally get the results you’ve been looking for.

Or you may need try something else.

Again, this is the key if you are failing to see a response to your current training.

You must try different things, try new workout programs, and most importantly do what you enjoy. 

If one workout routine doesn’t work, you may just need a different routine that fits you better.

And we all tend to respond better to things that we enjoy.

Thanks for reading!
Jonathan Tapp

P.S. If you'd like to add to the conversation or provide your own resources, feel free to comment underneath the sources section below!

All of our articles & videos are meant to be used as guides to contribute to your journey. They are not to be viewed as a strict doctrine or the end all be all. New information always arises and our training evolves over time. We aim to give you the best information currently available and also provide what we have personally experienced.

1. Jamie Timmons Publications & Bio On Research Gate:
https://www.google.com/amp/s/www.researchgate.net/profile/James_Timmons/amp

2. Using molecular classification to predict gains in maximal aerobic capacity following endurance exercise training in humans
Timmons JA,
doi: 10.1152/japplphysiol.01295.2009. Epub 2010 Feb 4.:
https://www.ncbi.nlm.nih.gov/pubmed/20133430

3. High responders to resistance exercise training demonstrate differential regulation of skeletal muscle microRNA expression.
Davidsen PK1
doi: 10.1152/japplphysiol.00901.2010. Epub 2010 Oct 28.
http://www.researchgate.net/publication/47621676_High_responders_to_resistance_exercise_training_demonstrate_differential_regulation_of_skeletal_muscle_microRNA_expression

4. Resistance to Aerobic Exercise Training Causes Metabolic Dysfunction and Reveals Novel Exercise-Regulated Signaling Networks: www.researchgate.net/publication/236267071_Resistance_to_Aerobic_Exercise_Training_Causes_Metabolic_Dysfunction_and_Reveals_Novel_Exercise-Regulated_Signaling_Networks

5. Exercise Non Responders
Kristoph Thompson
Published in Health Club Management 2013 issue 2
http://www.healthclubmanagement.co.uk/health-club-management-features/Exercise-non-responders/27860

6. ARE YOUR GENES STOPPING YOU FROM GETTING A SIX-PACK?
Patrick Strudwick
Tuesday 1 October 2013
https://www.google.com/amp/s/www.independent.co.uk/life-style/health-and-families/features/are-your-genes-stopping-you-from-getting-a-six-pack-8848916.html%3famp

7. Do Non-Responders to Exercise Exist—and If So, What Should We Do About Them?
Pickering, C. & Kiely,
J. Sports Med (2019) 49: https://doi.org/10.1007/s40279-018-01041-1
https://link.springer.com/article/10.1007/s40279-018-01041-1

8.Relationship between sleep and muscle strength among Chinese university students: a cross-sectional study
Yanbo Chen
J Musculoskelet Neuronal Interact. 2017 Dec; 17(4): 327–333.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5749041/#__ffn_sectitle

9. Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis.
doi: 10.1016/j.mehy.2011.04.017. Epub 2011 May 7.
https://www.ncbi.nlm.nih.gov/m/pubmed/21550729/

10. SLEEP BUILDS STRONG MUSCLE MASS
Dr. William Misner
https://www.hammernutrition.com/knowledge/endurance-library/sleep-builds-strong-muscle-mass/

11. Evening screen time can sabotage sleep
Ashley Yeager
https://www.sciencenewsforstudents.org/article/evening-screen-time-can-sabotage-sleep

12. Evening light exposure to computer screens disrupts human sleep, biological rhythms, and attention abilities
A. Green, M. Cohen-Zion, A. Haim & Y. Dagan
DOI: 10.1080/07420528.2017.1324878
https://www.tandfonline.com/action/showCitFormats?doi=10.1080%2F07420528.2017.1324878

13. Psychological stress impairs short-term muscular recovery from resistance exercise.
Stults-Kolehmainen MA, Bartholomew JB. Psychological stress impairs short-term muscular recovery from resistance exercise. Med Sci Sports Exerc. 2012;44(11):2220–7
https://www.ncbi.nlm.nih.gov/m/pubmed/22688829/

14. Happiness & Health
Sara Rimer
Harvard Magazine
https://www.hsph.harvard.edu/news/magazine/happiness-stress-heart-disease/

15. Stress Can Sabotage Your Muscle Gains and Workout Recovery. Here’s How to Deal With It.
Adam Bible
https://www.mensjournal.com/health-fitness/stress-can-sabotage-your-muscle-gains-and-workout-recovery-heres-how-deal-it/

16. STUDY: MINDFULNESS MEDITATION REDUCES STRESS IN ANXIETY DISORDERS
Georgetown University
February 14, 2017
https://www.georgetown.edu/mindfulness-training-helps-reduce-anxiety

17. Stress and Sleep
American Psychological Association
https://www.apa.org/news/press/releases/stress/2013/sleep

18. The Role of Sleep in Emotional Brain Function
Goldstein AN, Walker MP.
Annu Rev Clin Psychol. 2014;10:679-708.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4286245/

19. Stress, food, and inflammation: psychoneuroimmunology and nutrition at the cutting edge.
Kiecolt-Glaser JK.
Psychosom Med. 2010;72(4):365-9.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2868080/

20. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.
doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11.
https://www.ncbi.nlm.nih.gov/m/pubmed/28698222/

21. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperaminoacidemia-hyperinsulinemia in healthy young and middle aged men and women
Gordon I. Smith,1Clin Sci (Lond).
doi: 10.1042/CS20100597
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3499967/

22. The Effects of Dietary Omega-3s on Muscle Composition and Quality in Older Adults
Gordon I. Smith1Curr Nutr Rep
DOI 10.1007/s13668-016-0161-y
https://essentia.com.br/images/clarissa/The_Effects_of_Dietary_Omega-3s_on_Muscle_Composition_and_Quality_in_Older_Adults.pdf

23. Effect of creatine supplementation on body composition and performance: a meta-analysis.
Branch JD1.
Int J Sport Nutr Exerc Metab. 2003 Jun;13(2):198-226.
https://www.ncbi.nlm.nih.gov/pubmed/12945830

24. Recovery In Training: The Essential Ingredient
Dr. Len Kravitz
University Of New Mexico
https://www.unm.edu/~lkravitz/Article%20folder/recoveryUNM.html

25. A meta-analysis to determine the dose response for strength development.
Rhea MR, et al.
Med Sci Sports Exerc. 2003 Mar;35(3):456-64.
https://www.ncbi.nlm.nih.gov/m/pubmed/12618576/

26. Definition of Reps & Sets
TANYA SIEJHI GERSHON
https://www.livestrong.com/article/153380-definition-of-reps-sets/

27. Single vs. Multiple Sets of Resistance Exercise for Muscle Hypertrophy: A Meta-Analysis
Krieger, James W
doi: 10.1519/JSC.0b013e3181d4d436
https://journals.lww.com/nsca-jscr/Pages/ArticleViewer.aspx?year=2010&issue=04000&article=00036&type=Fulltext

28. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis.
Schoenfeld BJ1, Grgic J2, Ogborn D3, Krieger JW4.
doi: 10.1519/JSC.0000000000002200.
https://www.researchgate.net/profile/Brad_Schoenfeld/publication/319263841_Strength_and_hypertrophy_adaptations_between_low-_versus_high-load_resistance_training_A_systematic_review_and_meta-analysis/links/59a005f645851508f105a32b/Strength-and-hypertrophy-adaptations-between-low-versus-high-load-resistance-training-A-systematic-review-and-meta-analysis.pdf

29. Pumping iron: Lighter weights just as effective as heavier weights to gain muscle, build strength
McMaster University
ScienceDaily. ScienceDaily, 12 July 2016.
https://www.sciencedaily.com/releases/2016/07/160712094259.htm

30. Scientific Recommendations for Strength and Hypertrophy Training from 150+ Studies (part 1 of 3)
Authors: Adam Tzur and Brandon Roberts
04.03.2017
https://sci-fit.net/scientific-recommendations-1/

31. Why is progressive overload essential for hypertrophy?
Author: Chris Beardsley
https://medium.com/@SandCResearch/why-is-progressive-overload-essential-for-hypertrophy-68757329a82d

32.The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men
Gerald T Mangine
13. doi: 10.14814/phy2.12472
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/

“Progressive overload was achieved by increasing the load when all prescribed repetitions (for a particular exercise) were achieved on two consecutive workouts.”

33. The Truth About Bodybuilding Genetics
by Bret Contreras | 01/11/11
https://www.t-nation.com/training/truth-about-bodybuilding-genetics

34. Is Volume The Most Important Muscle Mass Variable?
Chris Beardsley
https://ironlifemag.com/is-volume-the-most-important-muscle-mass-variable/