Are you doomed to regain fat after weight loss when bulking?

No, not necessarily. While preferential fat regain after weight loss is documented, this research often doesn't apply to weightlifters or those with significant muscle growth stimulus. If you're not extremely lean and have an effective training program, successful lean bulking post-cut is feasible, but the margin for error in calorie intake is tighter.

How much do muscle and strength gains vary between individuals?

Gains in muscle mass, strength, and aerobic fitness show substantial variability. Studies demonstrate that after a standardized training program, some individuals see no change or even decreases, while others experience gains 2-3 times greater than the average, even among beginners.

What causes the high variability in training responses?

Genetic factors play a significant role in training response, with specific genes associated with strength and power. Lifestyle factors like nutrition, sleep, recovery, and stress also contribute. Additionally, cellular mechanisms like satellite cell and myonuclei responses, micro RNA, ribosome biogenesis, and androgen receptor density are predictive of hypertrophy.

What can I do if I'm a 'low responder' to training?

There are several strategies: optimize lifestyle factors like sleep and nutrition, persist with training (small gains accumulate), increase training volume or intensity if feasible, measure more variables than just muscle/strength to find other positive adaptations, and experiment with different training styles or entirely different forms of exercise.

Does continuing to train help 'non-responders' eventually see gains?

Yes, research indicates that many individuals initially classified as 'non-responders' show significant improvements with prolonged training. Studies have shown that extending training duration can drastically reduce the number of non-responders, even with the same training intervention.

Can I overcome being a 'non-responder' by training harder or more?

Yes, increasing the dose of exercise (either volume or intensity) can turn 'non-responders' into 'responders'. Studies have shown that simply training more frequently or at higher intensities leads to greater average gains and a smaller proportion of non-responders.

If I'm not gaining much visible muscle, am I still benefiting from training?

Absolutely. Training offers numerous benefits beyond aesthetics or pure strength, including improved blood pressure, blood lipids, bone health, mood, sleep, decreased cognitive aging, and better blood glucose regulation. It's important to expand your view of what success in training looks like.

How important is intrinsic motivation in long-term training adherence?

Intrinsic motivation is crucial. If you dislike your chosen form of exercise but are chasing external goals (e.g., being 'mass monster'), you're less likely to stick with it long-term. Finding an activity you genuinely enjoy, even if it's not traditional weightlifting, is more predictive of consistent exercise and sustained health benefits.

Should I compare my training progress to others on social media or in my gym?

It's generally unhelpful. Social media often showcases individuals with genetically superior responses, creating a skewed perception of 'average' gains. Even in a gym, people who stick with training tend to be those who respond well. Comparing yourself against these skewed samples can lead to unnecessary disappointment; your progress is likely more normal than you perceive.

Differences in Gains Between Individuals, and What You Can Do About It (Ep 99)

Stronger By Science

Sports4 min read119 min video

Oct 10, 2022|5,755 views|210|36

Save to Pod

Key Moments

TL;DR

Individual training gains vary greatly; focus on personal progress, optimize lifestyle, and explore diverse training methods.

Key Insights

Training responses (strength, muscle, aerobic fitness) differ significantly between individuals, often due to genetics and other biological factors.

What appears to be a "non-responder" might simply be someone with a slower or different response that becomes apparent over time or with different training approaches.

External factors like sleep, nutrition, and stress play a crucial role in training adaptations, and optimizing these can significantly impact results.

Continuing to train consistently, even with apparent slow progress, often leads to eventual gains, and increasing training volume or intensity can improve responses.

Experimenting with different training styles (e.g., rep ranges, intensities) is crucial, as individuals respond differently to various methods.

Progress is not solely defined by muscle mass and strength; improvements in health markers, mood, and overall well-being are also significant benefits.

THE VAST VARIABILITY IN TRAINING ADAPTATIONS

Individuals exhibit considerable differences in how their bodies respond to identical training programs, whether for strength, muscle hypertrophy, or aerobic fitness. Studies show that some individuals may see minimal gains, while others experience dramatic improvements, with responses often following a normal distribution rather than a universal standard. This variability is a key factor in understanding why some people appear to progress much faster than others, often leading to self-doubt or the perception of failure when comparing oneself to averages or idealized online examples.

GENETICS AND BIOLOGICAL FACTORS INFLUENCING PROGRESS

A primary driver of differential training responses is genetics, where some individuals are naturally predisposed to greater gains in strength and muscle. Beyond genetics, other biological factors like satellite cell and myonuclei responses, microRNA activity, and ribosome biogenesis can influence an individual's capacity for muscle growth. These underlying physiological differences, though not always precisely quantifiable, contribute significantly to the wide spectrum of outcomes observed even among people undertaking the exact same training regimen with similar effort levels.

OPTIMIZING LIFESTYLE FACTORS FOR ENHANCED GAINS

Before attributing poor progress solely to training, it's essential to ensure foundational lifestyle factors are optimized. Adequate sleep, proper nutrition (particularly sufficient protein intake), and effective stress management are critical for recovery and adaptation. Many perceived training plateaus or slow gains can be significantly improved by addressing deficiencies in these areas. While external life circumstances can interfere, maximizing achievable improvements in sleep, diet, and recovery is a crucial first step for anyone looking to enhance their training results.

THE IMPORTANCE OF CONSISTENCY AND TRAINING DOSE

Consistency in training is paramount, as even small gains accumulate over time. Furthermore, the 'dose' of training, meaning the volume and intensity, directly impacts adaptation, and often, non-responders in shorter studies become responders with prolonged or increased training stimulus. Simply continuing a program, or increasing its intensity and volume, can lead to better results and reduce the proportion of individuals who appear to be non-responders. This suggests that patience and a sufficient training load are fundamental for eliciting meaningful adaptations.

EXPLORING DIFFERENT TRAINING STYLES AND INDIVIDUAL RESPONSES

Individuals respond differently to various training styles, such as moderate vs. low-load resistance training. What one person thrives on, another may not. Research indicates that a significant portion of individuals can switch their responder status simply by changing their training methodology. Therefore, persistently trying the same approach that yields minimal results may be less effective than experimenting with different rep ranges, intensities, or exercise selections to discover a style that better suits one's unique physiology. Don't be afraid to adapt your approach if a particular program isn't working.

BROADENING PERSPECTIVES ON TRAINING BENEFITS AND MOTIVATION

Training offers numerous benefits beyond just muscle gain and strength, including improved cardiovascular health, bone density, mood, and longevity. Focusing solely on aesthetic or strength outcomes can be disheartening for low responders. Expanding one's view to appreciate these other health markers can provide motivation and satisfaction. Additionally, reassessing intrinsic motivation is key; if an activity like weightlifting is not enjoyable, even with good responses, adherence may suffer. Finding a form of exercise that is genuinely enjoyed is crucial for long-term engagement and overall well-being.

INTERPRETING PROGRESS AND AVOIDING SKEWED COMPARISONS

It is vital to recognize that social media feeds and even gym environments often present a skewed sample biased towards above-average responders. Comparing personal progress to these idealized or self-selected groups can lead to unrealistic expectations and unwarranted self-criticism. Many individuals who appear to be 'non-responders' or slow responders are actually experiencing normal, albeit below-average, progress. Therefore, individuals should resist harsh self-judgment and understand that their actual progress might be much closer to typical than they perceive.

TRUSTING PERSONAL EXPERIENCE AND SMART EXPERIMENTATION

While general fitness principles are valuable, personal experience should not be discounted. If a widely recommended program isn't yielding results after a fair trial, it's reasonable to troubleshoot and experiment with different approaches. This does not constitute 'program hopping' if done thoughtfully after adequate testing periods. Understanding that progress is individualistic encourages a proactive, adaptive mindset. By measuring more variables beyond primary goals (like strength or size) and trusting one's own journey, individuals can better identify what works best for them and find greater success.

Mentioned in This Episode

●Software & Apps

●Companies

●Organizations

●Books

●Studies Cited

●Concepts

●People Referenced

Common Questions

Reverse dieting is a strategy to gradually increase calorie intake after a diet. While some claim it's evidence-based, studies suggest it's difficult to support this claim, and direct evidence often contradicts its purported benefits, especially regarding metabolic adaptation or mitigating fat regain.

Topics

Individual Variability Non-responders Genetics And Training Fat Regain

Mentioned in this video

studyHeritage study

A classic study from the late 80s/90s focusing on aerobic training, heritability of trainability, and general fitness characteristics. A particular paper from Bouchard and colleagues (1999) on VO2 max response is highlighted.

personJamal Browner

A powerlifter mentioned for his remarkable 500kg (1102 lbs) deadlift in training.

personLil Bow Wow

Rapper known for the lyric 'I like the way they dribble up and down the court' referenced in the podcast.

conceptreverse dieting

A dietary strategy to gradually increase calorie intake after a period of calorie restriction, whose scientific backing is critically examined.

studyMontero and Lundby (2017)

A study titled 'Refuting the myth of non-response to exercise training: non-responders do respond to higher dose of training' which demonstrated that individuals initially deemed 'non-responders' to aerobic training could respond to a higher dose of exercise.