Q&A on my muscle gain phase - Part 1

Today we're answering a bunch of questions submitted by our podcast listeners, all about Ruby's muscle gain phase, as she starts to wrap it up 🏋🏽‍♀️

In part 1, we're answering...

🍒 Are you tempted to keep pushing the gains because it’s going so well?
🤔 What is a lesson you’ve learnt during this phase, and what will you do differently next time?
😇 Biggest takeaways you’ve learnt about yourself during this phase?
🫣 Have you found it easier or more difficult than you expected?
🍑 Has what you consider a successful muscle gain phase changed over the years?

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The Eat Like Ruby podcast is not a substitute for professional medical or dietary advice.
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Transcript

SPEAKER_00 0:09

Hello fam, welcome back to the pod. I'm back today doing a QA episode. We are gonna do a fair few QA episodes over the next few weeks, slash we might have already done some. And what I mean by that is we have a lot of episodes planned throughout end of June, start of July, and I don't even really know what order we're gonna drop them in. We side note, we have something really cool happening on the pod towards end of July and then throughout August, September. So I've kind of been planning and recording up until that point, and I just kind of like look at the episodes and go, hmm, which one should we drop this week? So I don't even know exactly what order these episodes are coming out in, but we're doing lots of Q ⁇ A's throughout early July, let's say, because I put the QA box up on Insta for a few different things. I did like a general QA and I've already recorded that, that's gonna drop soon. I did a QA box for any questions about fueling all of Shaq's events, so that's gonna drop soon. And then I also did QA about wrapping up my muscle gain phase, and that's what we're gonna do today. And there was a lot of questions. This actually makes me so happy because it's like more people are embracing the muscle gain phase and showing an interest in the muscle gain phase, which is just so cool because I feel like four years ago it was like pulling teeth to get anyone to talk about anything besides fat loss. But here we are. So I'm gonna do that QA today, and like I said, a lot of questions. So I think it's gonna be a two-parter. I don't even know exactly where I'm gonna cut it off. I'm just gonna start working through the questions depending on how long I go for on each question. We'll see, like, when do we hit a point that I think we should cap the episode and then go into part two. But lots of cool questions here. They're kind of the same, like there were some common themes, but there's some really different ones as well. A lot of mindset stuff, just cool shit. So we're just gonna get into it today. And as a little bit of a context, especially for people who are regular listeners and who've been following along this whole journey, um I'm recording this episode on Friday, 26th of June, and we've got about four weeks left in the muscle gain phase. And I will do an actual wrap-up on it at the end and talk about like all the numbers and stats and like what everything looked like in terms of the data. But more so today's questions are a bit about like mindset habits, like what's working, what isn't, what have you learned, that kind of thing. Just cool chat. So if you're following along this journey, just know that like the official wrap-up will happen probably in about three to four weeks, I reckon, towards end of July. But today we're just gonna answer some of these cool questions that came through. So, enough crapping on from me about that topic. At least I'm about to crap on about a different topic. So, the first question says, Are you tempted to keep pushing the gains because it's going so well? First of all, I'm gonna tailor as a compliment, it's going so well. But it is going so well. I feel like this has been a very successful muscle gain phase. But at the same time, I am not tempted to keep pushing the gains for a few reasons. I feel like I've had a big realization in the last few weeks. And when I say it out loud, I think we're all kind of gonna be like, we already knew that, Rubs, but it's just kind of like really come into my mind now where I'm like, okay, this is where I'm at. So what I'm talking about is the reason I'm not tempted to keep pushing the gains is because literally, if I was to start at the top of my body, if I was to start at my head and work my way down my body and talk about every body part or more so like muscle group, I would literally go, I don't want to gain any more muscle in my shoulders. I don't want to gain any more in my back. I do not want to gain any more in my biceps or triceps. Never wanted to gain any muscle in my chest. Abs, I mean, always like to build my abs, but that's not really a muscle gained thing. Definitely don't want to build any more in my quads. Would take or leave Hami gains, obviously always chasing those little bit of glute gains, or was chasing a lot of glute gains. I'm gonna talk about that in a second, and would take or leave calf gains. Not really out here trying to pursue like massive calves. So when I think about that, literally the point of this muscle gain phase was to catch my glutes up to the rest of my body. And I feel like I've done that. And there's a few questions further down here about like, do you do scans and how do you measure progress and all of that? I'll talk about that soon. But when I think about just do I feel like I have succeeded? And I think there was actually another question here saying, like, do you think this was a success or something like that? We'll get to them. But all these questions are gonna have a lot of crossover. But when I think about what I wanted to achieve in this muscle gain phase, it was like I said, catching my glutes up to the rest of my body, just in terms of like their size, but also their strength. I'm very aware and I'm completely at peace with the fact that I'm never gonna be like a big booty gal. Like that's just not my genetics, it's not my structure, that's not my makeup. I think I spoke about that maybe even in the last muscle gain episode that I did. But I've got quite narrow hips. I'm just never gonna be that big, kind of like curvy, voluptuous lower body, right? Which is fine. But at the same time, I knew that I'd had glute injuries. I also knew that I just was someone who was like, well, my cords work really well, so I'll just go to the gym and do my cord exercises because that's easy and it comes easy for me and it comes natural for me. So if you're a long-term listener, you'll know all this. And that's why, like I said, we're kind of like pointing out something we already knew, but it's really just become apparent to me over the last few weeks where I'm like, all you really wanted to grow was your glutes. And I'm happy to have a little bit of growth throughout all of my muscle mass over the coming years. It's not like I'm like, no more muscle growth, but I don't want it enough to warrant another like big dog surplus, like push the actual weight gain. I know that I can put on muscle quite easily, just in general, if I just sit at maintenance train well, I can maintain muscle very easily and I can just gradually build muscle nicely. So now that I feel like I've bought my glutes up to the rest of my body, I don't feel like I need to go into, like I said, another big dog, like definite calorie surplus. Just because there's nothing in my mind, like let's fast forward, I don't know, nine months to like March next year, which is when I would typically start a muscle gain phase. If I think about my physique and my frame and everything right now, like I said, there's no part of my body that I look at and go, yeah, I would definitely want to pack on more muscle in that area. So I hope that made sense. And it really is just that sweet spot of me being like, I like the amount of muscle I have now. I'm happy to gradually build more over time, but not in a way that requires like another big calorie surplus and muscle gain phase. And like coming back to what I said there about feeling like I have succeeded with my glutes, and I'm sure this will tie into some of those other questions. But I feel like when I turn on the side and look in the mirror, I am just like, oh, you went there before. And again, not in a crazy way, but just in enough of a way to be like, yeah, this is this has paid off. And even if that wasn't happening, I feel like my glutes are just working so much better than they ever have, so much better than they were this time 12 months ago. And I remember doing those episodes, I'd say it was around like September last year, I did some episodes where I spoke about like stripping all my training right back to just like single leg work, glute work, like essentially kind of starting from, not starting from scratch, because obviously I've got a wicked base of muscle in my body, but starting from scratch in terms of like learning how to correct my movement patterns and fix any technique and use the muscles that I want to use, especially my glutes. I feel like I did such a good job of like chipping away at boring exercises throughout the last few months of last year. And then as I came into this year, I just kept building on that and I felt like I was able to take like glutes that were now working a bit better and technique that was a bit better, movement patterns that were a bit better into the big lifts that I've been doing for years, but do them a lot better than I've ever done them. And so obviously that's gonna contribute now to like the physical result that I'm seeing in my glute growth, but also I can literally just feel it. When I do things like Bulgarians, single leg press, abductions, like cable abductions, hip thrusts, so many exercises that I've done for years, but I would kind of do them in this mentality of like, I wonder if my glutes are gonna work well today. And then if my glutes weren't working that well, if we think about something like Bulgarians, I would just be like, oh well, that's fine, it'll be good for my quads. Or, you know, like RDLs, I'd be like, oh well, that's fine, bit of hammi work. If the glutes aren't gonna do it today, the hammers will do it. So that is what I wanted to intercept, and I feel like I have intercepted that so much, and that is awesome because now, like I said, when I go into all of those movements, I just feel like I do them so well. I feel like I'm doing them better than I ever have before. And that again is obviously great for the physique goals that I have, but it's also just great when we think about the fact that glutes are so beneficial and like well-functioning strong glutes are so beneficial for injuries and pain and things like that. Anyone who's had hip issues, lower back issues, even like knee issues, so often it comes back to a weak glute or something happening in the glutes. So I just feel stoked that mine are working so well. And I think that could just be fully reversed through this whole phase and just being like, well, you've dedicated the time and energy to it. You've dedicated your soul focus to it. So I think just deciding to fully go all in on that muscle gain phase, I was able to just make every decision. Or I am I'm talking like it's done, but I still have a few weeks to go. Um, I'm able to just make every decision with that as like the priority. So even just thinking about if I'm going into train legs, if I'm hungry or my energy's a bit off or whatever, I'm literally like, I'll have 600 calories worth of bagels before this session, if that's what I feel like I need to do a good session, to get the glutes working, to get them going, to get them functioning well. So a little bit off topic, but my point there is I think not spending time like hanging in two minds of like, yeah, I want them to work well, but also like I don't want to gain too much weight and I don't want to eat too much and I want to keep my calories low and I might do a mini cart and like just that back and forth mentality can obviously take away. Like if you're trying to pursue multiple things or you're constantly going in different directions, obviously you don't go all in on one thing. And I feel like I've just done such a good job to go all in on that one thing that I wanted to do, and I just feel like I've done it very well. So then if we come back to that question of are you tempted to keep pushing the games because it's going so well, I feel like I'm not because I feel like I've achieved what I wanted to achieve, which is awesome. And then next question somebody said, What is a lesson you've learned during this phase and what will you do different next time? Well, as I've just said, there probably won't be next time. And also like never say never because I might turn around next year or the year after or whatever and be like, yeah, I am gonna do it again. But if I think about the next say 18 months, like obviously for the rest of this year, once I finish up this one, I'm not gonna go again. And then I can't see myself doing an intentional surplus in 2027, just based off everything I just said. But um, first part of that question was, what is the lesson you've learned during this phase? And then the next question says, Biggest takeaways you've learned about yourself during this phase. So I feel like we could probably answer those two together. I would say I haven't like fully learned anything brand new, but I feel like I've been reminded that I am in such a good place mentally with essentially, and like I'm so mindful of my wedding here, guys. So don't have a girl with me, but essentially being in my quote worst shape, or just not being in my most comfortable shape, but also being fine with it. Like I've spent a lot of time obviously like going on the shred and losing weight and being lean and then you know doing shoots for the business and whatever, and then I've spent time doing the total opposite, like right now, gaining weight, pursuing muscle gain, etc. And I just feel at peace throughout all of those phases and all of those times. So I just think that's really cool. And it's almost like normal to me until I kind of step out of eat like Ruby and look at the rest of the internet and just see people like constantly, constantly on the shred, mini-cutting, etc. And then even outside of the kind of flexible dieting gym world, just seeing people having a really, really tough time with dieting. And obviously, I don't mean any disrespect and I know that it's a massive issue, but I do just think about it at times and just feel like low-key stoked on myself. I think I said it in one of the episodes a few months ago, just to be a woman in her mid-30s, also who makes content and like goes on camera, like I sit here and film twice a week. So even when you think about that, so many people don't want to film or don't want to do anything unless they're like shredded or people don't want to go on a holiday. Like, I will go to events, I'll film, I'll do anything, even when I'm at my like I said, quote, worst shape. And I'm really mindful that I'm not in bad shape. Like, please don't, like I said, please don't have a call me about that. But I just can't think of any other way to word it. But I do just, like I said, feel just stoked on my ability to go through the different phases and uh mentally and emotionally just navigate them. It's not even really like navigating them well because they just don't really I just don't feel too much about them at all, which I just think is really cool. And then the next question said, Have you found it easier or more difficult than you expected? I have found it so easy to the point where I wouldn't even say it's easy. It's just like I decided to do it and I did it. Like there definitely hasn't been anything difficult about it. And I think it really comes down to probably like along the lines of what I just said, just feeling really at peace regardless of the phase that I'm in. But I think even pulling that apart a little bit more, I think I feel at peace because I always feel in control. Everything always feels intentional, structured. Nothing is ever sporadic. I never make emotional decisions about my diet, my physique, my goals, anything like that. Like never do I randomly wake up and go, and I'm gonna do a mini cut. I just feel so solid in the decisions that I make and the plans that I make, like the long-term plans that I make. So it's never once felt difficult because even if you have an uncomfortable day, I wouldn't even really say I've had uncomfortable days. And again, I think all of this just kind of like feeds into each other. Like I haven't had uncomfortable days because I'm in control, because I am in control, I don't have uncomfortable days. Like it's yeah, it just kind of all goes around in circles. But even still being, you know, still being a woman and you still sometimes put on certain outfits and then you're just like, oh, maybe, maybe I won't wear that outfit today. But that is like the depth of it. I don't think anymore, I don't feel anymore. Like I could just put something on and just be like, meh, probably won't wear that right now. And that is it. I don't then think, should I end the muscle game phase? Should I end this? Should I do a mini cut? Should I go on the shred? Am I too big? Am I this? Am I that? Like I just think, no, I'm not gonna wear that right now because it I just don't feel my best in it, but I'm stoked with what I'm doing and I'm definitely committed to the plans because that's gonna help me with my long-term goal. I'm super committed to that long-term goal. So I don't really care if you know I don't wear that outfit today or I do or whatever. It's just like seems so minor in comparison to the bigger goal that I have, and I just always feel so committed to those bigger goals. Just once I kind of really think about what I want and map it out and set the plan, it it never crosses my mind to change that plan. So that's why I just don't think it's difficult because I'm always just coming back to like, oh no, this is just what I want to do for my long-term goals, so I'll just do it. That end. And I'm always very aware as well. Like I always say, no one's got a gun to my head. Like at any moment I could change shit if I wanted to. So I think you gotta remember that. Like, I'm not a victim to weight gain, I'm not a victim to feeling uncomfortable, I'm not a victim to anything. Like, this is a hundred percent my conscious doing, and I'm stoked with it. So even if I was to have times where I wasn't stoked with it and I was uncomfortable or whatever, then you would just really sit there and go, okay, well, what is more important to me? The bigger goal or the temporary comfort? And you might, you might pick that temporary comfort. I'm not saying that in like a smart ass way. I'm just saying, like, if that was so much of an issue for me that that question really presented itself, you would just sit there and look at the question and go, no, truly, what is your choice? Like, is your choice working towards that bigger goal or is your choice feeling better right now? And if your choice is feeling better right now, you can adjust the plan. So again, you're not a victim to it. It's just your decisions. And my decisions are always just in line with that bigger goal because I just knew I wanted it. I know I want it so much. And I guess that kind of like ties in with all the questions we've answered now. Like I knew my goal was to catch my glutes up, get them working better. I feel like I've definitely done that. Happy to chip away at the next few weeks of doing that and just know that I can literally take that off. Like, this is what I wanted to achieve, and I feel like I've achieved it. Happy days. And I've felt like that right through this process. So there's never been a moment where I've been like, wow, this is so difficult because it's just not for me. The next question says, Has what you consider a successful muscle gain phase changed over the years? That's a really cool question. I don't think I would think of that question. So big sleigh to whoever wrote that. Has what you consider a successful muscle gain phase changed over the years? I I feel like it's yes and no. So what I what comes to mind is kind of what I've already said. I've done, I think this could be my fourth, maybe my fifth muscle gain phase. And with the others, especially when I think about the first couple that I did in like 2020 through like 2022, those early years. Um, I just I literally did just want to gain muscle all over. Like I was always naturally quite athletic, put on muscle quite easily, but I'd never like really dedicated time and energy to doing it. So when I went into those first few, I was just like happy to really have an even training split and just be like, yep, let's get after all of it. I literally just want to build my whole shape. So that was what I would have considered and what I did consider success back then. And that was successful at that time because that's what I wanted to work towards. And then if we look through some of those years where, like I said, I've had a few injuries and just niggles and different things, that's where I feel like different parts of my physique had built a bit more and others had lagged a bit more. If I think about the muscle gain phase that I did in 2024, that's probably the one that I look back on and go, like I didn't have a lot of intention or probably not even intention, probably more so awareness. I feel like I kind of took the easy route with that one where I was just like, I'm just gonna eat high cow and do the exercises that feel good for me and come easy for me. Like I said before, I swear, when I think back to that 2024 muscle game base, I swear I spent so much time on the leg curl and the leg extension, especially the leg extension. And like, if you know, you know, my quads are my quads are too big for the rest of my body. That's how I feel right now. So that's you know, massive first world problem. But when I think back on that one, I didn't really sit there and look at it like I have with this one and really think, like, what exactly do I want to work on? What do I want to get out of it? What do I want to have to show for it on the other side that I don't currently have right now? It was more of just that, like, yeah, let's just go high cow, let's just get after some lifts and then I'll do a shred on the other side. It just didn't have as much thought and as much planning and not in a bad way. Like at the time it felt fine, it felt great and was still happy with my physique. Like I've never been unhappy with my physique, but I just feel like I then came into this one with a lot more awareness and thought of like, like I keep saying, pulling things back and just thinking in terms of don't just build on your strengths, like don't just make your big muscles even bigger and leave your small ones for dead. So I guess if we look at that question of like, has what you consider a successful muscle gain phase changed over the years? I think for each phase, I just approached it with what felt right at the time, but I'm definitely very stoked. I think it's maybe even like a maturity thing, honestly, mature like rippy. Um, but probably more from like an ego sort of thing. Like it was very easy for me to do those muscle gain phases, like I said, in 2024, where it was just like, well, I'm really good at leg extensions, so let's just jump on those, eat some high cows, and I'm gonna have massive quads to show for this. Same with my shoulders, like I've always had big shoulders. So it's like I'll just do a few light raises, do a few shoulder presses, make them even bigger, and that's gonna look like a successful muscle gain phase because I'm gonna come out the other side of this having gain more muscle. So again, that wasn't particularly wrong, but that's what left me in that position of just being like, you don't want to do that again, because you don't want those things to be any bigger. So you really have to kind of put those easy things aside, put those, I guess it's even almost like a quick fix energy. Probably not quick fix, but a little bit. Just put all that aside and just be like, what do you actually want to show for this room? That is how I approached the last nine months, I would say. And like I said at the start of the episode, I am stoked on what I have to show for it. I think I'm gonna wrap this episode up here because I think that's maybe five or six questions and looks like I've got about five or six to go. I've got a big list here, and it looks like we're about halfway. So I think I'm going to wrap this one up here, and then in the very next episode, we'll literally just pick up where we left off and answer the rest. So thank you guys so much for listening. As always, I will be back very soon with part two.