Welcome back to the Self-Selecting Podcast! In Episode 32, I break down how to navigate a successful building phase by tracking key metrics. Whether you're a physique athlete or someone looking to build muscle without accumulating excess fat, this episode provides a step-by-step guide to effectively manage your growth phase.
Timestamps:
- [00:00] - Introduction and welcoming listeners to the episode
- [02:10] - The psychological challenge of seeing the scale weight increase during a building phase
- [04:40] - How to mentally prepare for weight gain and manage the psychological aspects of building
- [07:00] - Defining “runway” in a building phase: Ensuring enough time for productive growth
- [09:30] - The physiological side of a growth phase and setting expectations for weight gain
- [12:00] - The importance of tracking scale weight and being consistent with measurements
- [13:50] - Using skinfold sites to track changes in body composition
- [16:10] - The role of training performance and adaptive components in monitoring progress
- [18:20] - How scale weight fluctuates during the week and understanding the importance of weekly averages
- [22:10] - Understanding acceptable weight gain ranges and how to set realistic goals
- [24:20] - Measurement tools: Tracking shoulders, waist, and glutes to monitor progress
- [27:50] - How to use skinfold measurements to track changes in body fat percentage
- [30:45] - The role of leg measurements and understanding glute folds for physique athletes
- [33:00] - Training performance: Why progression in the gym matters and how to track improvements
- [36:20] - The importance of standardized training movements for accurate progress tracking
- [38:10] - Using intensity metrics (RPE and RIR) to track and progress your workouts
- [41:15] - The relationship between body fat gain and training performance
- [44:00] - Adaptive components: How recovery and fatigue play a role in your building phase
- [47:10] - Understanding technical failure versus muscular failure in compound movements
- [51:00] - The impact of load progression, tempo, and rep ranges on building muscle
- [54:10] - Putting it all together: How to track and analyze multiple data points for effective muscle growth
- [56:20] - Final thoughts on tracking progress and ensuring a successful build phase
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