Can The Volume Research Be Trusted: Ft. Dr. Eric Helms | S2E3
Nov 15, 2024
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Dr. Eric Helms, a senior research fellow at Auckland University of Technology and chief science officer of 3DMJ, dives into the intricacies of strength training research. He tackles the evolution of volume analysis, stressing the need for a critical understanding of methodologies and individual responses. The conversation highlights the complexities of measuring hypertrophy and strength gains, the implications of training to failure, and the importance of a personalized approach for lifters. Helms advocates for recognizing environmental constraints when developing effective training strategies.
The evolution of strength training research highlights the necessity of integrating new findings to improve recommendations for athletes and practitioners.
Dr. Helms emphasizes the complex relationship between training volume, strength, and hypertrophy, advocating for personalized approaches to prevent overtraining.
A critical analysis of training studies reveals the limitations of short-term research, underscoring the importance of long-term individual recovery in training.
Deep dives
Introduction of Dr. Eric Helms
Dr. Eric Helms is introduced as a senior research fellow at Auckland University of Technology with a focus on applied sports science in strength and physique sports. He has a personal background in weightlifting that grew into both an intellectual pursuit and a coaching career, culminating in him becoming a WMBF pro. Helms has been involved with 3D Muscle Journey since its inception in 2010, as a chief science officer dedicated to supporting drug-free lifters through coaching and educational content. His contributions include writing several books, including the well-regarded Muscle and Strength Pyramids, which he is currently updating.
Changes in Sports Science Understanding
Helms discusses how the field of sports science has evolved over the years, particularly referencing the foundational insights that informed the first editions of his books published in 2015. The early recommendations on training volume and methodology were based on limited data and rudimentary analyses, which have significantly improved with the influx of more robust research. Current understandings, based on comprehensive meta-analyses, now provide greater specificity in recommendations for strength and hypertrophy training that account for varying training variables. This evolution illustrates the importance of continuously integrating new findings to help both practitioners and athletes make informed decisions.
Value of Higher Volume Training
A major topic explored is the relationship between training volume and its impact on strength and hypertrophy, particularly the nuances of dose-response relationships. The podcast highlights the apparent diminishing returns on hypertrophy gains relative to increased training volume, with the suggestion that individuals may not always see linear progress as sets increase. While Helms acknowledges that higher training volumes may traditionally be perceived to yield better outcomes, he emphasizes the need to balance volume with recovery and individual tolerance to prevent overtraining. Through empirical data, the conversation underscores the idea that while some lifters may benefit from higher volumes, this isn't universally true for all athletes.
Critique of Swelling as a Confounder
A significant segment addresses the critique around muscle swelling in relation to training volume and its implications for muscle growth. Helms presents a cautious view that while increased sets correlate with greater muscle swelling, it is vital not to overemphasize swelling as a primary variable affecting hypertrophy. He argues for a more nuanced understanding of the physiological adaptations resulting from resistance training, emphasizing the need for quality over quantity in workouts. This perspective seeks to clarify misconceptions and points to the complexity of factors influencing hypertrophic responses beyond just immediate metrics like swelling.
Methodological Limitations in Training Research
The discussion touches on the limitations of existing training research methodologies, particularly concerning the duration and design of studies that assess strength and hypertrophy. Helms highlights how short-term studies may produce unreliable correlations and how retrospective analysis often lacks sensitivity to changes in individual performance metrics. He suggests a cautious interpretation of research outcomes and advocates for a more personalized approach to training that considers long-term adaptations and individual recovery processes. This critique aligns with the need for researchers and coaches to acknowledge the multifaceted nature of strength training and adapt their methodologies accordingly.
Practical Applications for Lifters
Helms concludes with practical advice for lifters on how to apply the discussed concepts in real-world training scenarios. He stresses the importance of monitoring performance outcomes rather than simply focusing on volume metrics, arguing that overload should be the primary indicator of progress. Lifters are encouraged to be attuned to their feelings of fatigue and performance variability, recognizing when higher volumes may start to impede their training efficiency. Ultimately, fostering a more individualized training plan that considers personal limits and recovery needs can lead to better long-term results.
