In this episode I had Dr. Eric Helms, PhD in strength and conditioning, coach of 3DMJ, Pro Natural Bodybuilder and Powerlifter as my guest. I asked Eric about programming contest prep training, sleep, a recent article in mass: „How Hard do People Really Train“ and he also explains why he nowadays uses sets vs. reps for hypertrophy programming.

For everyone who would like watch it: https://youtu.be/-RfUgAU9e1E

01:09 Eric Helms introduces himself.

02:19 Eric explains how training in a contest prep differs and how he nowadays puts a little bit more emphasis on keeping volume vs. intensity.

13:00 Erics thought on volume vs. intensity injury risk rates.

19:20 How Eric structures a macrocycle for contest prep and how he applies progressive overload.

27:13 Strategies for improving sleep quality.

34:16 Discussion about the MASS article „How Hard do People Really Train“.

50:36 Where can you find Eric and his work?

53:51 Eric talks about his update on the M&S Pyramids and why he nowadays uses sets vs. total reps for hypertrophy programming.

Thanks for listening/watching! A like and/or subscription would be highly appreciated!

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3DMUSCLEJOURNEY: http://3dmusclejourney.com

3DMJ Vault: http://www.3dmjvault.com

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

Monthly Applications in Strength Sport: https://www.strongerbyscience.com/mass/

Shredded By Science Academy(Is currently closed, but you can sign up for the mailing list if you're interested): https://academy.shreddedbyscience.com

3DMJ Youtube: https://www.youtube.com/user/Team3DMJ

3DMJ Facebook: https://www.facebook.com/3DMUSCLEJOURNEY-160614584798/

Erics Instagram: https://www.instagram.com/helms3dmj/?hl=de

For my English audience: You are more than welcome to join as well! I will regularly release English content with the top scientists, experts, coaches and athletes in the field of the eviedence-based fitness industry. Just keep in mind that this is a bilingual podcast, so there will be German content since my main target audience is Germany. I’m still absolutely happy to have you on here as well so if you don’t mind you’re more than welcome to stay!

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Danke für eure Aufmerksamkeit! Wenn euch der Podcast gefällt würde ich mich sehr über ein Abo/ Review und auf Youtube ein Kommentar/Like freuen! Danke für euren Support!

Webseite: http://janfrisse.de

Online Personal Training: http://janfrisse.de/online-personal-training

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Email: [email protected]

"MAX MPS RADIO" ist ein bilingualer Podcast mit evidenzbasiertem Content zum Thema Bodybuilding, Fitness, Ernährung und den Wissenschaften dahinter! Jan interviewt die Top Experten im Feld der evidenzbasierten Fitnessindustrie und produziert Co-Host Serien mit anderen Coaches und Athleten!