Chasing Clarity: Health & Fitness Podcast ERIC HELMS: APPLYING THE TRAINING VOLUME RESEARCH IN THE REAL WORLD | EP. 201
Feb 3, 2026
Eric Helms, researcher, coach, and author focused on strength training and hypertrophy, breaks down how training volume actually looks in practice. He discusses typical set ranges used by successful physique athletes, how to progress volume sustainably, and practical split and frequency choices. Expect clear, real-world guidance for long-term muscle growth without burning out.
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Typical Bodybuilder Weekly Set Range
- Most competitive bodybuilders perform about 15–25 sets per muscle group per week using direct set counting methods.
- There is a bell curve with meaningful tails: some use low volume (6–10) and others high (30–40+).
Bikini Competitors And Massive Glute Volume
- Brandon has seen bikini competitors run very high direct glute volumes, sometimes up to 60 sets per week in practice.
- Many adopted higher glute frequency influenced by clinicians like Brett Contreras and practical success stories.
Huge Volumes Help Some, Hurt Others
- Brandon coached athletes who dropped from extreme 45–50 sets/week down to 20–25 and saw better progress for some with poorer recovery.
- High absolute volume favored genetically elite and those with lifestyles enabling heavy training schedules.
