ERIC HELMS: APPLYING THE TRAINING VOLUME RESEARCH IN THE REAL WORLD | EP. 201
Chasing Clarity: Health & Fitness PodcastShow Notes
Training volume makes sense on paper. Applying it in the real world is where most lifters get stuck.
In this episode, I’m joined by Dr. Eric Helms for part two of our training volume discussion. In the previous episode, we broke down the research, dose-response relationships, and what the hypertrophy literature actually shows.
Today, we shift to the applied side.
We cover: HOW MUCH TRAINING VOLUME BODYBUILDERS ACTUALLY DO IN THE REAL WORLD PRACTICAL TRAINING VOLUME RECOMMENDATIONS FROM THE 3RD EDITION OF THE MUSCLE & STRENGTH PYRAMIDS A FRAMEWORK FOR PROGRESSING VOLUME WITHOUT BLINDLY ADDING MORE SETS
Too often, volume discussions get stuck at the extremes. Either doing as little as possible because it feels easier to justify, or piling on volume without a framework for recovery, progression, or sustainability.
This episode is about clarity.
We talk about what successful physique athletes actually do, how to interpret volume recommendations intelligently, and how to progress training over time without burning out or stalling.
If your goal is long-term muscle growth, better performance, and sustainable progress, this episode will help you bridge the gap between research and real-world training.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw
More from Chasing Clarity: Health & Fitness Podcast
What if you could cut a significant amount of time off your workouts without sacrificing the training volume and hypertrophic stimulus you need to keep progressing?
For most of my career I would have told you spot reduction was a myth, and I would have been right to, because that’s what the evidence supported at the time. But over the last decade the research has moved, and it changed my position from “this is impossible” to “this is a small, real effect you can take advantage of under very specific conditions.”
What actually separates the people who successfully lose body fat, keep it off, and build a better physique from those who spend years bouncing between diets without making lasting progress?
Everyone wants to know if you can build muscle and lose fat at the same time. But the more important question is how you actually program for it.
Do refeeds and diet breaks actually improve fat loss, preserve your metabolism and help you maintain more muscle, or do they simply give you more calories and slow down your diet?