Eric Helms, PhD, double masters holder, CSCS, and the current Chief Science Officer of 3DMJ is an incredible source of knowledge in the world of fitness and training. He’s published multiple peer reviewed studies on exercise and nutrition and plays a role in MASS, a monthly research review for strength and physique athletes. In addition to his impressive research background, Eric has coached hundreds of athletes and has dabbled in nearly every strength sport himself.
In today’s episode, we talk to Eric about a variety of topics including best hypertrophy practices, how to use RPE in a variety of ways, and much, much more.
In this episode of The BarBend Podcast, guest Eric Helms and gust host Jake Boly discuss:
- Who is Eric Helms, the origin story (1:55)
- Where Eric got his “all in” mindset (4:50)
- How to objectively assess when to realign focus (7:20)
- Tips for athletes to balance their “all in” mindset (11:20)
- How athletes without coaches can recognize when they’re progressing towards burnout (18:00)
- Eric’s PhD and how he’s applied to coaching (23:50)
- Eric’s thoughts on RPE and how he’s adapted it throughout his career (25:40)
- Variance in RPE at various reps for certain athletes (31:00)
- Differences in RPE perception in experienced athletes (37:00)
- Should every level lifter use RPE? (40:50)
- Transitioning into implementing RPE more strategically for novice athletes (43:40)
- How you apply RPE to volume and other training variables (46:54)
- Effective reps and effective volume (52:45)
- Sarcoplasmic hypertrophy and Eric’s thoughts on the topic (1:02:00)
- On your Iron Culture podcast, who’s your dream guest? (1:09:10)
- Favorite strength sport to compete in and why (1:12:00)
- All-time go-to pump up song (1:14:00)
- Where to find Eric (1:15:00)
Greg Nuckols’ article on sarcoplasmic hypertrophy.
Relevant links and further reading:
- Follow Mike on Instagram and Twitter
- Visit 3D Muscle Journey!
- Check out Eric’s latest books The Muscle and Strength Pyramid
- Read more about MASS
