#416; Nikias - the missing elements of building muscle you need to understand – our personal experiences + realisations

Summary

In this episode, Ruby and Nikias discuss the often overlooked aspects of muscle building compared to fat loss. They explore the psychological challenges faced during bulking phases, the importance of tracking progress through training metrics rather than physical measurements, and share personal experiences that highlight the need for patience and a solid routine in the muscle-building journey. The conversation emphasizes the significance of mindset and the need to shift focus from body image to training quality. In this conversation, Ruby Cherie and Nikias Tomasiello delve into the intricacies of muscle hypertrophy, the significance of training volume, and the psychological aspects of bulking. They discuss the importance of maintenance phases, the need for a mindset shift regarding body image, and the realistic expectations one should have when building muscle. The conversation emphasizes the necessity of a structured training program, proper nutrition, and the importance of recovery in achieving fitness goals.

Takeaways

• Many fitness discussions focus solely on fat loss journeys.

• Building muscle requires different metrics than fat loss.
• Patience is key in the muscle-building process.
• Bulking is often misunderstood and viewed negatively.
• Tracking training performance is more important than body measurements.
• Mindset plays a crucial role in muscle building.
• Confidence can grow through the process of bulking.
• It's essential to have a structured routine for muscle building.
• Physical changes in muscle growth are slow and require time.
• Focus on improving training quality rather than just body metrics. Everything you do in your program has a spill on effect.
• Focus on the elements that lead to muscle building.
• You're not an after photo; focus on the process.
• Expectations need to align with reality in fitness.
• Trust yourself to commit to a long-term building phase.
• Mindset plays a crucial role in muscle growth.
• Meal timing and nutrition are essential for recovery.
• You can't sculpt muscle from eating alone; training is key.
• Building muscle takes time and patience.
• Avoid the cycle of mini cuts and focus on long-term goals.

Chapters

00:00

The Journey Beyond Fat Loss

03:08

Understanding Muscle Building Phases

05:55

Personal Experiences with Bulking

09:10

Tracking Progress in Muscle Building

12:00

The Importance of Mindset in Building Muscle

14:48

Navigating Body Image and Expectations

18:00

The Role of Measurements and Metrics

21:06

Focusing on Training Quality Over Quantity

24:07

Building Confidence Through the Process

30:19

Understanding Muscle Hypertrophy and Training Volume

35:54

The Importance of Maintenance Phases

39:10

Mindset Shifts in Bulking and Body Image

44:23

Expectations vs. Reality in Muscle Building

51:15

Practical Steps for Effective Muscle Building

things we discuss:

muscle building, fat loss, bulking, fitness journey, body image, nutrition, training, mindset, progress tracking, personal experiences, muscle hypertrophy, training volume, maintenance phase, body image, bulking, expectations, nutrition, muscle building, fitness mindset, recovery