Eat Train Prosper

Advanced Hypertrophy Training with Dr. Eric Helms | ETP#29

August 03, 2021 Aaron Straker | Bryan Boorstein
Eat Train Prosper
Advanced Hypertrophy Training with Dr. Eric Helms | ETP#29
Chapters
4:26
Bryan’s Instagram was hijacked. Help Bryan grow back! Find him now at: @bryanboorstein82
6:46
Volume throughout your training age. Where might we start to address volume needs? What individual factors may contribute to that?
13:33
How much potential impact might repetition performance “accuracy”, “quality” and being able to go deeper into creating tension in a specific muscle have on total volume needs? Versus just moving weight from A to B without a focus on tension and quality?
25:10
What is the utility of partial ROM training, and might this have application for movements that are overloaded in the short position?
32:25
Is there a way that we can make sense of the fatigue cost associated with a movement that is overloaded in the lengthened versus shortened position?
38:14
Regarding autoregulation, is changing isolation movements somewhat regularly totally fine? (I assume due to the low skill nature of the movement). What do you think of the idea that isolation exercises might be the BEST diagnostic tool for progress?
44:45
Potentially placing less of an emphasis on trying to progress isolation movements?
47:44
Maintenance volume studies seem to demonstrate that somewhere between 1/3 and 1/9 of the volume that it took to “gain” would be sufficient to maintain. Do you think this is sustainable maintenance volume LONG TERM, and how much might effort impact volume?
52:45
When you take time off from training, you have an accelerated rate of returning to where you previously were.
56:28
Thoughts on the use of a frequency reload?
1:03:12
Thoughts on the idea of achieving for 25-30 “effective reps” per muscle group per week irrespective of how those reps are split up?
Eat Train Prosper
Advanced Hypertrophy Training with Dr. Eric Helms | ETP#29
Aug 03, 2021
Aaron Straker | Bryan Boorstein

This week on the podcast we have Dr. Eric Helms. Eric has a PhD in strength and conditioning, and two master’s degrees, one in exercise science and the other in sports nutrition.  Eric is the co-founder and chief science officer for Team 3D Muscle Journey, chief author of the Muscle and Strength Pyramid books, co-founder and contributor to Monthly Applications in Strength Sport research review, co-host of the Iron Culture Podcast, and a Strength & Conditioning Research Fellow in the Sports Performance Research Institute New Zealand, at Auckland University of Technology. It's safe to say that Eric knows a LOT about lifting weights and even better yet, he shares how we can apply all of this knowledge for making progress. Thanks for listening! ✌️

 Follow Eric on Instagram ⬇️
@helms3dmj

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Complete Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein82
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Show Notes Chapter Markers

This week on the podcast we have Dr. Eric Helms. Eric has a PhD in strength and conditioning, and two master’s degrees, one in exercise science and the other in sports nutrition.  Eric is the co-founder and chief science officer for Team 3D Muscle Journey, chief author of the Muscle and Strength Pyramid books, co-founder and contributor to Monthly Applications in Strength Sport research review, co-host of the Iron Culture Podcast, and a Strength & Conditioning Research Fellow in the Sports Performance Research Institute New Zealand, at Auckland University of Technology. It's safe to say that Eric knows a LOT about lifting weights and even better yet, he shares how we can apply all of this knowledge for making progress. Thanks for listening! ✌️

 Follow Eric on Instagram ⬇️
@helms3dmj

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Complete Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
Instagram: @Eat.Train.Prosper
Instagram: @bryanboorstein82
Instagram: @aaron_straker
YouTube: EAT TRAIN PROSPER PODCAST

Bryan’s Instagram was hijacked. Help Bryan grow back! Find him now at: @bryanboorstein82
Volume throughout your training age. Where might we start to address volume needs? What individual factors may contribute to that?
How much potential impact might repetition performance “accuracy”, “quality” and being able to go deeper into creating tension in a specific muscle have on total volume needs? Versus just moving weight from A to B without a focus on tension and quality?
What is the utility of partial ROM training, and might this have application for movements that are overloaded in the short position?
Is there a way that we can make sense of the fatigue cost associated with a movement that is overloaded in the lengthened versus shortened position?
Regarding autoregulation, is changing isolation movements somewhat regularly totally fine? (I assume due to the low skill nature of the movement). What do you think of the idea that isolation exercises might be the BEST diagnostic tool for progress?
Potentially placing less of an emphasis on trying to progress isolation movements?
Maintenance volume studies seem to demonstrate that somewhere between 1/3 and 1/9 of the volume that it took to “gain” would be sufficient to maintain. Do you think this is sustainable maintenance volume LONG TERM, and how much might effort impact volume?
When you take time off from training, you have an accelerated rate of returning to where you previously were.
Thoughts on the use of a frequency reload?
Thoughts on the idea of achieving for 25-30 “effective reps” per muscle group per week irrespective of how those reps are split up?