How To Get Stronger, Intuitive Eating, Intermittent Fasting and More (ft. Eric Helms)

In this video interview, I decided to bring on Eric Helms (powerlifter, bodybuilder, physique coach and published researcher) to talk about taking training and nutrition to the next level. And how to move from beginner to intermediate and to an advanced level in the gym.
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Follow Eric at https://www.youtube.com/user/Team3DMJ
Check out his books at: https://muscleandstrengthpyramids.com
Check out the FitGenie app (iOS): https://www.fitgenieapp.com
Eric's Research Gate Profile: https://www.researchgate.net/profile/Eric_Helms

Previous video with Eric on How To Lose a Lot of Weight Fast https://www.youtube.com/watch?v=mN9Df3O9mOI

The Muscle & Strength Nutrition Pyramid Videos
https://muscleandstrengthpyramids.com/nutrition-videos
https://muscleandstrengthpyramids.com/training-videos

We cover a lot in this video, I highly recommend taking notes on the concepts that are relevant to your progress.

Here are the time stamps:
00:00 Intro
00:56 Who is Eric Helms?
02:50 Context for the interview, who is this for?
04:06 What to do when you can't keep increasing weight on the bar workout to workout? Going beyond the newbie gains phase.
08:46 Why are de-loads necessary?
11:15 How to set up your training de-loads? How to schedule life and training?
12:16 How to know when you're doing too much or too little volume in the gym?
17:30 What to do when you don't manage to hit your planned target reps and weight? How to break through strength plateaus?
19:30 How often do we need to vary rep ranges and exercises? Exercise variety for powerlifting and bodybuilding.
28:10 Should you train to muscular failure? How to use training to failure as a tool?
33:50 Can you just keep adding sets vs. adding weight to progress?
37:35 How to get lean and have visible abs without tracking macros?
42:30 Intuitive Eating vs. Tracking Macros
48:50 How to transition from a cutting phase (fat loss) to lean gaining?
58:35 How to bounce back after a cheat day, cheat meal or a binge? How to deal with guilt after eating?
1:01:51 Eric's minimalist workout routine to maintain strength and muscle mass when life gets busy.
1:04:12 How to move from very rigid macronutrient and calorie tracking to a more flexible relaxed approach?
1:06:30 Intermittent Fasting, the current state of research and how to apply it?
1:10:53 How to mentally deal with a training injury and come back stronger?
1:16:50 Trivia questions with Mike Zourdos & Andy Morgan
1:19:06 Eric's books, research, and updates

An example of a Linear Progression Scheme for an exercise with 3 sets aiming at 8 - 12 reps.

Cycle 1 -- Starting with 100 kg at 12 reps (You can hit 12 reps with 1-2 reps left in the tank)
Week 1: 100 kg x 12 12 12
Week 2: 105 kg x 10 10 10
Week 3: 110 kg x 8 8 8
Week 4: 100 kg x 8 8 8 - Planned de-load

Cycle 2 -- Increase base load for 12 reps
Week 5: 105 kg x 12 12 12
Week 6: 110 kg x 10 10 10
Week 7: 115 kg x 8 8 8
Week 8: 105 kg x 8 8 8 - Planned de-load

Cycle 3 -- Increase base load again for 12 reps
Week 9: 110 kg x 12 12 12
Week 10: 115 kg x 10 10 10
Week 11: 120 kg x 8 8 8
Week 12: 110 kg x 8 8 8 - Planned de-load
etc...

Thank you for watching! I hope you enjoyed this as much as I did!

Please share the video to support evidence-based training and nutrition.

And let me know in the comments below who would you like to see featured next on the channel?

Intermittent Fasting studies:
https://www.ncbi.nlm.nih.gov/pubmed/27550719
https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-016-1044-0

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Видео How To Get Stronger, Intuitive Eating, Intermittent Fasting and More (ft. Eric Helms) канала Mario Tomic