In the gym, there are many gymgoers who barely build muscle. Of course, there are different body types and genetic predispositions that determine how big we can grow our muscle mass. Achieving your fitness goals depends on dedication and discipline. The question is often asked: “What should I do to achieve my goals?” Regardless of whether the goals are of a technical nature (for example, muscle-up/muscle up) or of an aesthetic nature (for example, increasing muscle mass), the choice of exercises depends on adapting to your training. People are divided into two groups: those whose body responds well to exercise (hereinafter referred to as super-responder) and those whose body does not react (hereinafternon-responder).

The response to training depends on how the body adapts to specific exercises and a training plan. A person whose body reacts well perhaps super-responder, responds perfectly to a single training stimulus, for example, quickly becoming stronger or faster. Non-responderdoes not submit to training irritants and does not particularly improve its results. It may also happen that non-responderperformance becomes worse for a certain exercise. It follows from this that it is important to find the right exercises for a person. There are always exercises that have a positive effect and exercises that do not.

Everyone can be asuper-responderour bodies respond wonderfully to exercise. The body can respond to any training stimulus by constantly becoming stronger and tougher. Patrick Meinart believes that there is an opportunity for change a non-responder to a super-responder. Below, P. Meinart has given some recommendations on how to improve training.

  1. Constantly change your training plan

Try something new. Find out if there are other exercises that would improve you and to which you could respond better. Variation in exercises is the key to success and prevents training stagnation. Subsequently, you will understand which exercises will move you forward faster.

  1. Test yourself

Does your body respond positively to exercise? A good indicatorr to answer this question is how you feel. Do you feel strong or sore after completing a set of exercises? If you feel good during your workout, there’s a good chance you’re on the right track. If you feel that you are getting tired quickly or you are starting to feel pain, it is possible that you are just tired or the exercise is too much for you. It is important to distinguish between positive and negative stimuli. It requires experience and a good sense of the body.

  1. Train your dominant side first

By training the stronger side of the body first, it can have a positive effect on the weaker side of the body. However, if you focus on your weaker side first, it may happen that you perform the exercise even worse each time and do not develop in the desired direction. In that case you would non-responder,but become asuper-responderwho starts performing the exercise with the stronger side of the body and is therefore able to apply more force to the weaker side of the body. Unilateral exercises (such as single leg squats, lunges, single dumbbell exercises) are great for overcoming your plateaus and developing your training.

  1. Reduce distractions

Stress, poor sleep and lack of nutrition can mess up the body. Performance during training depends on many factors. Make sure that you train relaxed and exhausted, and you can give your best during training every time.


Stay consistant!

Don’t give up! Stay stubborn! Don’t expect immediate results, give your body time to adapt. By staying consistent, results will come.