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