E. 32 The Best Ways To Track Muscle Growth

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 Links and Resources: https://coryfit.com/ Coaching: Let's Chat⁠ https://calendly.com/coryfit-coaching/15min ⁠Consults: Book a Call⁠ https://calendly.com/coryfit-coaching/one-time-consultation For more content, follow along: ⁠Instagram⁠: https://www.instagram.com/cory_fit/ Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink