The Jeff Nippard Podcast
#44 - Volume vs Intensity, Hard Training & Progressions ft. Dr. Eric Helms
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.
52:40
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Quick takeaways
- Finding the right balance between intensity and volume is crucial for achieving effective hypertrophy and overall fitness progress.
- The use of Rating of Perceived Exertion (RPE) plays a significant role in gauging training efforts and adapting programs accordingly.
Deep dives
Defining Training Intensity
Training hard is about finding the right intensity to achieve desired outcomes. Performance in fitness is often measured by the maximum intensity you can handle within specific volume limits. For example, whether it's running, powerlifting, or Olympic lifting, the key is to disrupt homeostasis sufficiently to induce adaptation. Training does not always need to reach the maximum effort level; even moderate activities at specific percentages of maximum exertion can lead to improvement.
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