Practical set-volume recommendations for beginners

It was great to finally get Eric on the show and talk in depth about muscle building for beginners, intermediates and advanced trainees, especially the longevity of it and what the science and art (experience and wisdom) show. This is a very insightful discussion regardless of where you are in your training journey. 

Eric Helms is:

• Ph.D. in strength and conditioning from Auckland University of Technology (AUT) in New Zealand, M.S. in exercise science, a second Master’s in sports nutrition, B.S. in fitness and wellness.

• Senior Research Fellow for AUT since 2017 at the Sports Performance Research Institute in New Zealand (SPRINZ) in the Strength and Conditioning and Sports Physiology and Nutrition research groups where he mentors masters and Ph.D. students studying strength and physique sport science.

• Coach for drug free strength and physique competitors at all levels, including two former IPF World Champions and multiple natural bodybuilding professional champions, as part of Team 3D Muscle Journey.

• WNBF professional natural bodybuilder who also competes in unequipped powerlifting, weightlifting and strongman.

IN THIS EPISODE YOU’LL LEARN: 

=> The importance of sustainability in training and why without that all other principles are irrelevant.

=> How to filter the information overload from social media and the internet and distill what advice to actyallu apply and from whom.

=> What are the critical training fundamentals for the beginners; the first 3-years of your strength training/lifting journey. 

=> The truth about training volume and intensity; which one works better for whom, and when to use either for best muscle building results.

=> The 3 training strategies for intermediate lifters you MUST do (but most don’t) to get the best muscle building results.

=> The psychology of training and adherence that the most successful lifters use (to get great results AND longevity).

=> The role and importance of metabolic stress in lifting; does it matter, how much, and how much of a role does it p;ay in the psychology and lifting experience.

=> The scientific breakdown of metabolic stress and what really happens.

=> The art and science of rep ranges and sets when it comes to achieving the best muscle building results, and how this changes over the course of your lifting career. 

=> Adapting training for experienced lifters with 10+ years of training. 

=> How flexibility in training approaches is a principle in every successful lifters career. 

LINKS & RESOURCES:

MASS Research Review  https://massresearchreview.com/

3d Muscle Journey Website https://www.3dmusclejourney.com/

Eric Helms Instagram  https://www.instagram.com/helms3dmj/

Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/

Luka Hocevar YouTube Channel https://www.youtube.com/@Luka-Hocevar/videos