The Jeff Nippard Podcast #44 - Volume vs Intensity, Hard Training & Progressions ft. Dr. Eric Helms
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Jan 18, 2021 Dr. Eric Helms, a strength coach and hypertrophy expert, shares insights on training effectiveness. He tackles the debate of volume versus intensity, emphasizing their critical balance for muscle growth. Helms discusses the common misconceptions around RPE, urging trainees to better gauge their effort. He highlights the importance of training to failure, without exclusively relying on it. The conversation encourages a tailored approach to fitness, emphasizing recovery and individualized strategies for optimal results.
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Train As Hard As Needed
- Training should be "as hard as you need to" to force adaptation for your current goal and level.
- For hypertrophy you can alter fatigue without losing stimulus by changing frequency, load, or proximity to failure.
Per-Set Intensity Is Crucial
- Per-set intensity matters: most hypertrophy sets should be challenging (roughly RPE 5–10), commonly RPE 7–9.
- Mechanotransduction requires sufficient tension achieved either by load or proximity to failure.
Balance Intensity And Volume
- Balance per-set proximity to failure with total volume to avoid excessive fatigue and lost frequency.
- Program compound lifts at moderate RPE (≈6–8) and reserve failure for low-impact isolation work.