are your workouts building the body you want—or just burning you out?

in this ep, brandon and i rip into how to ACTUALLY train for the results you want, how to work with any setbacks that could hold you back from training a certain way

and we dig into the real reason your body isn’t responding. what do most women get wrong about training intensity, fatigue, soreness? how do you actually make progress after 30... and continuously as you age.. with hormones, injury, life happening?

we unpack the big myths around soreness, program hopping, cardio vs. lifting, and why most women aren’t building anything real—just burning out their nervous system

why you could feel stuck despite training consistently, why soreness doesn’t mean growth, and how to lift with intention—not just effort. whether you’re in your 30s, 40s, or beyond—this convo gives you a roadmap to build muscle, recover better, and finally train in a way your body responds to.

we also dive into: • how to know if your weights are heavy enough • the difference between fatigue and failure • why progressive overload after 35 looks completely different

🎯 2 wins you’ll walk away with: • training with intention > chasing soreness • consistency isn’t about doing more—it’s about doing the right things longer

find us @transformxruby @100realwithrubypodcast @trainingfromthegroundup on instagram

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Chapters

00:00 Debunking Fitness Myths

02:35 Understanding Nutrition and Metabolism

05:25 The Importance of Progressive Overload

07:57 Defining Heavy and Muscle Building

10:28 The Role of Consistency and Mindfulness in Training

13:02 The Misconception of Soreness and Progress

16:06 The Importance of Technique and Form

18:41 Building a Sustainable Fitness Routine

29:00 Understanding Muscle Function and Engagement

31:35 The Importance of Starting Light and Progressing Gradually

34:01 The Slow Process of Muscle Building

36:43 The Role of Off-Season in Muscle Development

40:07 The Impact of Age on Muscle Growth

43:39 The Importance of Context in Training and Progress

45:40 The Misconception of Quick Results in Fitness

48:12 The Importance of Historical Context in Training

51:24 Integrating Mobility and Stability in Training

53:31 The Role of Cardio in Overall Fitness

• It's not just about calories; it's about how everything works together.
• • Progressive overload is essential for muscle growth and strength.
  • Consistency in training is key to long-term success.
  • Heavy lifting is relative and should be tailored to individual capabilities.
  • Understanding technique and form is crucial for effective training.
  • Building muscle takes time and patience; it's a slow process.
  • Mindset plays a significant role in training effectiveness.
  • Cardio should complement strength training, not replace it.
  • Recovery and mobility are vital for sustainable fitness.
  • Context matters in fitness; what works for one may not work for another.

  
  

  fitness, nutrition, metabolism, progressive overload, muscle building, training consistency, heavy lifting, cardio, mindset, recovery