#184 – Dr Eric Helms: A Masterclass on Strength Training & Building Muscle

In this episode, I sit down with one of the OGs of evidence-based fitness: Dr. Eric Helms — pro natural bodybuilder, published researcher, author of the Muscle & Strength and Nutrition Training Pyramids, and co-founder of 3DMJ.

Whether you're a coach, business professional, or just someone who wants to train smarter and eat with purpose, this episode covers everything from time-efficient training to volume thresholds, cardio’s impact on gains, and more.

What You’ll Learn:

Strength Training for Busy Professionals

What matters most: volume, intensity, or frequency?

How many sets per muscle group per week is enough (and too much)?

Time-efficient supersets and how Eric fits 24 working sets into 56 minutes

The difference between 8x4 vs 4x8 (and how it impacts strength vs hypertrophy)

How Eric warms up — and how long gen pop clients really need

How to structure sessions for optimal growth, performance, and recovery

How often should you really deload?

Does cardio impact muscle building? And what about doing it post-lifting?

How Eric is preparing for his next contest

What’s different about this prep compared to past ones

And much more!

Connect with Eric & Adrian:

Follow Eric Helms on Instagram Checkout The Iron Culture Podcast Checkout 3DMJ Coaching Follow Adrian McDonnell on Instagram Checkout Adrian’s YouTube Channel

1:1 Online Coaching Application

If you found value in this episode, don’t forget to Subscribe and Follow The Lifestyle Lifters Show for weekly insights from top performers in fitness, business and life!