#51 - Eric Helms - The Smartest Way To Build Muscle
Jul 10, 2024
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Dr. Eric Helms, a respected coach and academic in strength training, shares invaluable insights on muscle building and strength optimization. He tackles common fitness mistakes and emphasizes the importance of a positive mindset. Eric debunks myths surrounding optimal workouts, highlighting that low and high reps can both promote growth. He stresses personalized strategies for choosing the right exercises and discusses the significance of environmental factors in developing sustainable fitness habits.
Dr. Eric Helms emphasizes the importance of understanding personal habits and societal shortcomings to design effective workout programs.
Establishing enjoyable physical activities and meaningful connections can significantly enhance motivation and sustainability in fitness journeys.
Setting positive approach goals rather than avoidance goals is crucial for maintaining long-term commitment and focus in fitness.
Training at longer muscle lengths is shown to enhance hypertrophy, providing innovative strategies for effective exercise selection and growth.
Deep dives
Creating an Effective Workout Program
Designing an effective workout program requires understanding the shortcomings of common lifestyles in modern society. Many individuals, particularly in Western countries, lack sufficient physical activity, do not engage in resistance training, and do not consume enough fruits and vegetables. As a result, the prevalence of sedentary behavior and unhealthy eating habits contributes to a higher risk of various health issues. Addressing these societal problems necessitates public dialogue and collective efforts to promote healthier habits that cater to the unique challenges posed by contemporary living.
Environmental Modifications for Fitness
Shaping one’s personal environment is a key factor in promoting healthier behaviors and reaching fitness goals. Individuals should identify opportunities for regular physical activity, such as walking or cooking healthier meals, which can lead to transformative lifestyle changes. Incorporating enjoyable activities, like taking a cooking class with a partner or going for walks together, helps in forming habits that stick. Creating meaningful connections between desired activities and daily routines also enhances motivation and sustainability in pursuing fitness goals.
The Role of Habits in Achieving Long-term Goals
Establishing habits is essential for long-term success in fitness and overall health. Individuals often struggle to maintain motivation and consistency when trying to implement new behaviors or habits. It's crucial to identify what drives engagement with these behaviors, whether it's through setting positive goals or creating support systems to encourage accountability. Recognizing and addressing personal weaknesses in the pursuit of fitness can lead to more effective and enjoyable journeys toward improved health.
The Importance of Meaningful Goal Setting
Goal-setting plays a significant role in maintaining long-term commitment to fitness. Studies suggest that identifying approach goals—those that convey positive motivations—rather than avoidance goals can enhance focus and consistency in achieving desired outcomes. Creating structures like support groups or regular check-ins can assist in holding individuals accountable and push them toward their objectives. Ultimately, aligning personal values with fitness-related goals leads to a more fulfilling and successful journey.
Understanding Junk Volume in Workouts
Junk volume refers to performing exercises that do not contribute significantly to muscle growth while exerting unnecessary energy or effort. The threshold for what constitutes junk volume varies among individuals, and it's essential to distinguish between low-quality volume and effective training. Research suggests that while training closer to failure may produce better results, even lower-intensity efforts can still yield some muscle growth benefits. Evaluating the amount of effective volume for each individual allows for a more tailored and efficient workout strategy.
Finding the Sweet Spot in Training Volume
Finding the optimal balance of training volume is crucial for maximizing muscle growth while preventing burnout or injury. Individual responses to volume differ, and some may thrive on higher sets with lower intensity, while others achieve better results training closer to failure with fewer sets. Experimentation and self-awareness are vital in determining the ideal volume range, taking into consideration recovery times and the intensity of previous workouts. Ultimately, establishing a routine that aligns with personal preferences and capacities can lead to greater success in achieving fitness goals.
Innovations in Muscle Growth Techniques
Recent studies suggest that training at longer muscle lengths can enhance hypertrophy compared to traditional full range of motion techniques. Evidence indicates that exercises focusing on lengthened positions can promote superior gains, as seen in various muscle groups such as calves, quads, and biceps. Incorporating strategies like lengthened partials can provide a fresh perspective on effective exercise selection. The integration of these techniques into training regimens can offer substantial benefits, even for seasoned athletes.
Are you interested in strength training or muscle building? Dr Eric Helms is one of the most trusted resources in the fitness industry. He has two masters degrees and a PhD in strength and conditioning. He will simplify the complexity of training and help you troubleshoot common problems. - 📌 Watch Podcast With Video - https://youtu.be/zVAS9eCNXtg . (00:22) - Worst Fitness Mistakes (13:46) - The Negativity Advantage (26:15) - Optimal Workout Myth (45:07) - Getting Bigger AND Stronger (57:55) - Low Reps Vs. High Reps (01:07:02) - Choose The Right Exercise For You (01:13:49) - Why Stretch Partials? (01:28:32) - How Much Volume?
