ERF 952: Stop Making These Muscle Building Mistakes: The Science of Hypertrophy Explained

Lose Fat With Personalized 1:1 Coaching HERE https://ericrobertsfitness.com/erf-1on1.html On this episode, I chat about the science of how your body actually builds muscle—why mechanical tension and training close to failure matter more than soreness, and how most people sabotage their gains by not pushing hard enough. I break down protein timing (25-30g per meal), why carbs are essential for recovery, and how managing central nervous system fatigue through proper programming can make or break your results. Lose Fat With My Clubhouse App HERE https://theclubhouse1.lpages.co/erfclubhouse-app-info Free Calorie Calculator https://ericrobertsfitness.com/free-calorie-calculator/ 20% Off Legion Athletic Supplements Code “ERIC” HERE https://legionathletics.rfrl.co/qj2dy Youtube Channel https://www.youtube.com/@ericrobertsfitness Video Podcast: https://www.youtube.com/@EricRobertsFitnessPodcast

Lose Fat With Personalized 1:1 Coaching HERE https://ericrobertsfitness.com/erf-1on1.html On this episode, Sophie and I talk about the completely revamped food pyramid and the new dietary guidelines for 2025-2030. We discuss the shift to prioritizing protein and healthy fats over carbs, the war on added sugar, and how to actually implement these changes without overhauling your entire life overnight. Lose Fat With My Clubhouse App HERE https://theclubhouse1.lpages.co/erfclubhouse-app-info Free Calorie Calculator https://ericrobertsfitness.com/free-calorie-calculator/ 20% Off Legion Athletic Supplements Code “ERIC” HERE https://legionathletics.rfrl.co/qj2dy Youtube Channel https://www.youtube.com/@ericrobertsfitness

Lose Fat With My Clubhouse App HERE https://theclubhouse1.lpages.co/erfclubhouse-app-info On this episode, I dive deep into the science of hunger, exploring the roles of key hormones like ghrelin and leptin, the impact of sleep on your appetite, and effective strategies for managing hunger while you're in a caloric deficit. I discuss the importance of understanding your hunger signals, the effects of sleep deprivation, and the challenges posed by highly palatable foods. I also introduce the concept of diet breaks as a strategy to reset your hunger hormones and improve your long-term adherence to your dietary goals. Lose Fat With Personalized 1:1 Coaching HERE https://theclubhouse1.lpages.co/1to1-coaching Free Calorie Calculator https://ericrobertsfitness.com/free-calorie-calculator/ 20% Off Legion Athletic Supplements Code “ERIC” HERE https://legionathletics.rfrl.co/qj2dy Youtube Channel https://www.youtube.com/@ericrobertsfitness

Join My 8-Week Transformation Challenge https://ericrobertsfitness.com/erf-8week-challenge.html On this episode I talk about my personal framework for work-life balance and why there's no one right answer that works for everyone. I break down my "three gears" system—grinding 80-90% of the time, sprinkling in short trips throughout the year, and taking 1-2 complete unplugs annually—and explain why building a life you love means you don't need to constantly escape from it. I also challenge you to stop following society's rulebook and define what work-life balance actually means for YOU, not what your parents, peers, or society thinks it should be.

Join My 8-Week Transformation Challenge https://ericrobertsfitness.com/erf-8week-challenge.html On this episode, Sophie and I chat about why "listen to your body" isn't always the best advice for reaching your fitness goals. We discuss how to distinguish between signals you should push through versus when you actually need rest, and why building sustainable systems matters more than relying on willpower alone.

Join My 8-Week Transformation Challenge https://ericrobertsfitness.com/erf-8week-challenge.html In this episode, I break down how to make getting healthy 10 times easier by focusing on the right metrics instead of relying on willpower. I share simple, actionable ways to improve your resting heart rate, heart rate variability, VO2 max, and deep sleep—all without overhauling your entire life. These small daily optimizations add up to massive improvements in your overall health and energy.

Join My 8-Week Transformation Challenge https://ericrobertsfitness.com/erf-8week-challenge.html In this episode, I sit down with one of my assistant coaches, Judith, and her 1:1 client Meggan to discuss Megan's incredible transformation journey. Megan shares how she learned that "your best looks different every day" and discovered that real progress comes from setting boundaries, choosing yourself, and showing up even on the hardest days.

Join My 8-Week Transformation Challenge https://ericrobertsfitness.com/erf-8week-challenge.html On this episode, Sophie and I are breaking down your complete 2026 starting checklist for fitness success. We're covering everything from setting proper expectations and creating systems that actually work, to daily execution and accountability - because motivation fades, but systems will carry you through. If you want to stop messing around and actually transform your life this year, this is your roadmap.

Join My 8-Week Transformation Challenge https://ericrobertsfitness.com/erf-8week-challenge.html On this episode, I'm giving you the 2026 blueprint to level up every area of your life - fitness, finances, relationships, career, all of it. I'm breaking down the four pillars to stop sleepwalking through life and actually build the life you want, because your 2026 will look exactly like your 2025 if you don't take different action right now.

Join My 8-Week Transformation Challenge https://ericrobertsfitness.com/erf-8week-challenge.html  In this episode, I'm breaking down my 7 secret dieting tips that will give you an unfair advantage to losing fat in 2026. These aren't your typical 'eat in a calorie deficit' tips—these are the actual strategies I use with my one-on-one coaching clients to make fat loss feel easier and more sustainable. If you're serious about starting the new year right, this episode is a must-listen.