In this episode, Eric Helms joins to break down what we know about specialized and advanced methods for hypertrophy. We set the stage by covering the mechanisms and factors that lead to muscle growth. Eric explains the difference between mechanical tension and time under tension as well as the impact of different rep ranges, rest times, intensities, and volumes on hypertrophy. This leads to a discussion on the efficacy of various training methods such as drop sets, extended sets, pre/post fatigue sets, and cluster sets for the goal of maximizing hypertrophy.

Eric also shares his process of interviewing high-level bodybuilders and powerlifters and how their insight has informed his research. Through this, he gives his take on the role that applied research should have for trainers and coaches when making programming and training decisions.

Time Stamps:

[7:32] Topics and research areas on which Eric has published papers

[18:10] Mechanisms and factors that drive muscle hypertrophy

[32:20] The difference between mechanical tension and time under tension

[39:17] Are drop sets more effective for hypertrophy than traditional sets?

[44:21] How effective are extended sets at promoting hypertrophy?

[52:59] Research on minimum effective dose for strength

[57:06] New online courses through 3D Muscle Journey, MASS research review, and Eric's books

Eric Helms PhD, CSCS is the Chief Science Officer of 3D Muscle Journey. He is the chief author of the Muscle and Strength Pyramids, a founder of and reviewer for Monthly Applications in Strength Sport, and is a research fellow at the Sports Performance Research Institute New Zealand at Auckland University of Technology, pursuing research in training, nutrition and psychology for strength and physique sport. Eric has a PhD in Strength and Conditioning with a research focus on autoregulating powerlifting, a masters with a research focus on protein and macronutrient manipulation for dieting bodybuilders, a second masters in exercise science and health promotion, and a bachelors in sports management, fitness and wellness. As an athlete, Eric is WNBF Pro bodybuilder and competes in multiple strength sports.

To learn more about Eric, you can follow him on Instagram and the Iron Culture podcast.

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