In this episode, I’m joined by Eric Helms for a deep dive into long-term muscle gain, aging, and how advanced lifters should actually think about training progress.

We start by discussing Eric’s decision to step away from competition and why meaningful progress at an advanced level often requires years, not months. From there, we unpack how experienced lifters should assess progress when traditional tools like DEXA scans fall within margins of error.

We also tackle some of the biggest myths around aging, testosterone decline, and “anabolic resistance,” and why many natural bodybuilders and strength athletes continue improving well into their 40s and 50s.

A large part of the conversation focuses on training philosophy — including why very different training styles can work, how the Training Pyramid was developed, and why arguments over volume, rep ranges, and single studies often miss the bigger picture.

Finally, we explore how to properly interpret scientific research, the limitations of mechanistic studies, and how evidence should be weighed against real-world coaching experience.

This episode is for lifters who want to move beyond surface-level advice and think critically about long-term progress.

Chapters

00:00 Bodybuilding Plans and Off-Season Strategies

02:59 Assessing Progress in Bodybuilding

06:04 Understanding Muscle Gains and Age

08:53 The Importance of Consistency and Passion

11:50 The Role of Testosterone and Aging

14:53 Characteristics of Successful Lifters in Their 40s and 50s

17:40 Training Styles and Volume Debate

35:29 Navigating the Confusion of Training Information

39:19 The Evolution of the Training Pyramid

42:44 The Impact of Social Media on Fitness Knowledge

48:58 Understanding Progressive Overload and Its Misconceptions

55:01 Appraising New Evidence in Fitness Science

01:10:19 The Limitations of Mechanistic Research

01:15:07 The Role of Cholesterol in Hormonal Health

01:17:04 Critical Thinking vs. Conspiracy Theories

01:19:26 Mechanisms vs. Outcomes in Science

01:23:20 The Importance of Applied Research

01:29:02 The Philosophy of Science and Falsification

01:39:06 Engaging in Critical Thinking and Self-Reflection

Where to find Eric

Instagram: https://www.instagram.com/helms3dmj

The Muscle & Strength Pyramids: https://muscleandstrengthpyramids.com/

Iron Culture podcast: https://www.youtube.com/@IronCulturePodcast

MASS Research Review: https://massresearchreview.com/

My links:

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 

Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h