Some questions: (1) On the refeed days, do you ingest maintenance caloric intake? Or even a slight caloric surplus (if so, what's the amount of it above the maintenance)? (2) If you have maintenance caloric intake, do you decrease the daily calories intake in the other days (so that the weekly average intake will be exactly the same)? (3) What's the amount of each macronutrient during a refeed day?
@CourtneyBishopPOA13 сағат бұрын
Bravo to Eric for always being able to bring the history! Forever fascinated and brings me into deeper purpose in my craft, as well. 🙏🏻✨️🤍
@dory_m78Күн бұрын
Your a champion, in your past video about what you typically consume in a day(based on 3 meals) you stated you have big breakfast and then your pre workout meal is 2hrs before gym session .question does it take 5-6hrs for your body to convert food into glycogen-in that case aren't you better off having your glycogen level 67%full rather than 33%
@Team3DMJ13 сағат бұрын
From a carb load after depletion it can take 48 hours to convert food into glycogen, simple digestion depending on meal size and composition can take 6-10 hours. But that’s not relevant as you are probably never at 1/3 of your glycogen levels as a bodybuilder in the off-season. It’s not like they are a gas tank that depletes every day that you have to refill. They deplete a bit after a training session, maybe by 20-30% depending on volume, and then steadily climb back up to 90%+ and remain there most of the time except in the post training period.
@dory_m789 сағат бұрын
@Team3DMJ thank you,all this time I was inducing the placebo effect
@user-qk3ou4es6eКүн бұрын
Thank you for sharing such fantastic insight, I am personally someone who is quite weary of leaving any gains on the table I am recently slapping myself for the amount of reps I could have done if it wasn't for trying to touch my chest on all pulling movements that's been a big one for me lately
@WILD__THINGSКүн бұрын
What do you mean when you say lactic acid buildup prevents you from reaching failure? Are you saying you can't endure the pain or that it lactic acid buildup physically stops you?
@jeffalberts7968Күн бұрын
The latter
@samt3306Күн бұрын
Can't wait for the cases study! I was listening to Iron Culture yesterday thinking that I must've missed the results. Glad to hear it's coming!
@Team3DMJКүн бұрын
fingers crossed for peer review!
@jrv7054Күн бұрын
Whats your calves measurement ?
@jeffalberts7968Күн бұрын
Idk
@HumbleDictatorКүн бұрын
That Gold gym in Milan looks sick. I might have to tell my gf we wanna go to Milan haha
@ChiefHawkTuah2 күн бұрын
Dr. Eric, what is a typical rest time between your sets for calf raises? I’m thinking of adding the 30 sec holds at the end!
@Team3DMJ2 күн бұрын
I typically alternate them between sets of a different exercise to save time, doing them as a peripheral paired set, so I’ll do for example, back extensions and calf raises, then rest 1 min, and repeat, so I end up getting ~2min rest for both sets of muscle groups
@fdu62 күн бұрын
For me seated raises have really helped. They seem to have helped with thickness
@CourtneyBishopPOA2 күн бұрын
Thanks again, Jeff, for another great video. I love the pauses too on my sets and, admittedly, started doing them based on watching your training, I think. I noticed your reps looked more controlled and dialed in. Upon execution, that's exactly what happened in my training, and I found it very effective. One thing I would caution others on based on this style, whether it's back volume or otherwise, is to be mindful of the wear and tear overtime and adapt as needed. It's pretty obvious logically but different in practice. My elbows took a beating from doing a lot of pausing in the lengthened position on horizontal and vertical pushing and pulling movements. As you always say, it is context dependent. So for more context, low bar back squats most likely contributed, along with lateral raises and being in a deficit. I had to pull back most of my upper volume for about 8 months, and come out of the deficit once I was done with it, to fully recover. The pauses were effective for me until a point, so i'll be much more cognizant of the right path for me as I get back into upper training. I think it was tendon related since the discomfort appears near the elbow joint. Just a wind of caution to other admirers of this style of training. All the best to you Jeff, and those watching, on your journey 🙏🏻
@Team3DMJКүн бұрын
You’re welcome Courtney. Sorry to hear about the elbows and hope you’re doing okay now. It sounds like there could have been more factors outside of just the pauses that may have contributed as well? How was your load selection, proximity to failure, exercise selection (and execution), frequency, being in a deficit (body not as pliable especially with too much volume etc), etc? Many variables at play possibly and not saying the pauses weren’t part of the problem, but for those who are curious in adding them in, yes it may make your training more intentional and you may have to lower your overall volume down to accommodate the now more effective demand. I appreciate you sharing your experience, thank you 🙏🏻 -Jeff
@17jnewman2 күн бұрын
Great sartorius tip
@fossilfusionz88912 күн бұрын
Eric in England is probably the best thing to see 😉 glad you had a great time qll round. Crushing it as always 🔥💙
@timutze2 күн бұрын
11:30 the Brand of the Equipment is Gym80. They have some good stuff, but of their stuff is not so great to be honest. Very good quality, but not so good bio-mechanics and load profile.
@Team3DMJ2 күн бұрын
Some was great, some wasn’t for sure, thanks for the name!
@ATP-James2 күн бұрын
Always repping Natty News Daily! Keep the videos coming Eric.
@Team3DMJ2 күн бұрын
You know it brother!
@Andreastheduck2 күн бұрын
was the trip really worth it when u miss out on an iron culture ep tho?
@Team3DMJ2 күн бұрын
That was a tough sacrifice ngl
@Schlauchy2 күн бұрын
Eric Helms is just such a great role model. Hard working, funny, humble and just an all around nice dude. Thanks for all that you do for the community. If you ever come to Germany, I for sure will be an attendee of whatever seminar, etc you are doing. Keep up the great work
@Team3DMJ2 күн бұрын
❤❤❤
@CABerlitz2 күн бұрын
Was the British conference in the London Irish rugby team training facilities? I couldn't help but notice their logo on the wall
@Team3DMJ2 күн бұрын
It was! Very cool facility
@ew-zd1th3 күн бұрын
Would you partial lying leg curls do fhe same thing as seated leg curls?
@Team3DMJ2 күн бұрын
I would in the specific case of my travel, because volume was lower and my schedule was uncertain, but the decision to do so is dependent on all the other programming factors in a given approach. If you’re interested check out the earlier videos in this series or if you want to actually take our programming course, check out the course Bodybuilding Program Design in the 3DMJ Vault (link in description)
@ew-zd1th3 күн бұрын
How much new estimated new muscle have you gained this offseason? Not the lost from the diet, i mean Complete new muscle
@Team3DMJ2 күн бұрын
Good question, check out a few episodes back where I compared my two anthropometric profiles and where I spoke about this specifically and make sure to check out my upcoming episodes where I’ll do a physique update with a new anthropometric profile
@TheGreektrojan3 күн бұрын
Nice to see a high level competitor using the same machines that I have access to on my public gym. Makes me slightly less jealous of the top end machines I don't have access to. Ironically just came home from leg day where I did the exact same hack squat, leg curl and machine calf raises (just with a smidge fewer plates). At least I know I'm doing something marginally correctly.
@Team3DMJ2 күн бұрын
You truly don’t need any fancy equipment, champions have been built with free weights, old school machines, new school machines and combinations of them. It’s knowing what to do with what you have that matters 👌🏻
@Ask-Ali3 күн бұрын
Noticed your awesome forearm tattoo! What does it say if you don’t mind me asking and is that arabic? Also do you still aim for RIR 2-0 on most sets and failure on the last?
@Team3DMJ2 күн бұрын
Thanks! And it is “honour yourself and you will find yourself” Depends on the movement, check out my earlier videos in this vlog I go over the RIR on each exercise and why
@Ask-Ali2 күн бұрын
@@Team3DMJ that’s so badass. Thanks! Ah yup, I think I see it. Episode 2 where you’re going through it with Brian towards the end? I’m guessing RPE 11 is momentary muscular failure as opposed to “volitional failure”. There’s some more on episode 3. I’ll check that out too.
@Team3DMJКүн бұрын
@@Ask-Ali thank you! And yes, RPE 11 is actually failing a rep, and yessir, those are the two episodes :)
@MeharBhogal3 күн бұрын
The goat. Ive used those machines (like the chest supported row and calf raise) at Golds in Tigard OR). The reason you "dont remember" the name of them is because they don't have names on em! At least mine didn't. 😂
@Team3DMJ2 күн бұрын
Ha! That’s a good reason!
@thebadboyz0003 күн бұрын
How many calories you at ?
@MatthewDobson943 күн бұрын
Awesome Eric, i've been doing a wee 5 week diet before heading off to the UK for a few weeks from NZ to see the fam, i'll probably be going into a wee maintenance while there, and training will be similar to yours just trying to get it in when I can. I'll probably have fun bro arms session with my mate in UK, on vacation/holiday why not deviate a bit for fun. Do you have any tips for the long haul? is it worth stocking up on some protein supplementation, or just not sweat it since its just a day or two travelling? Thanks again.
@Team3DMJ2 күн бұрын
For a day or two I wouldn’t sweat it, if you’re on holiday for weeks at a time, it’s worth picking up or bringing some protein powder, or bars, and some creatine pills are also nice for travel
@MatthewDobson942 күн бұрын
Yeah, a few weeks, staying my dads place, so I should be able to stock up! @Team3DMJ
@aac7x3 күн бұрын
Dr i noticed you prefer full body workouts what do u think about push/pull/legs ?
@Team3DMJ3 күн бұрын
I'm actually not following a full body workout normally, check out the earlier episodes in Believe 2024 I go through my training step by step with a lot of take aways of how to apply this to your own situation!
@dmoney6683 күн бұрын
Your goal should be to stop saying right rhetorically it's ridiculous
@mikesmicroshop43853 күн бұрын
Caves are a unique muscle group! The muscle is denser and has an extremely high neural muscular activation level! Where most muscle groups may have 40% to 70% activation calves have a 90+% neural muscular activation! You use your caves all day as you walk so they by design can take a great deal of work without substantial hypertrophic activation! As a result, to stimulate growth, you need to greatly exceed the normal workload of daily use! This will obviously require increasing the weight substantially, and MOST people will require rep ranges in the 15 to 25 area! Yes, it will hurt! Get over it!
@RonMexico5273 күн бұрын
Hey Jeff, what made you buy a leg extension/curl machine when you already had that bench leg attachment? Thanks!
@jeffalberts79683 күн бұрын
The quality of the attachment wasn’t great
@RonMexico5273 күн бұрын
@@jeffalberts7968 Thanks for replying! Like the padding or the resistance curve?
@jeffalberts79683 күн бұрын
@@RonMexico527both
@Nicholas198234 күн бұрын
Great development Jeff! I dont think most people realise how much effort and work is actually required! I dont wanna believe it either , but I do….
@jeffalberts79683 күн бұрын
Thanks so much and yes, thousands of reps over the years. Nothing fancy, just up and down over and over again.
@gokukakarot18554 күн бұрын
No. 9: Subscribe to Wolfcoaching
@kylestaker92794 күн бұрын
I seen a lot of ring specialist gymnasts so that type of fly movement
@kylestaker92794 күн бұрын
what is the attachment your using when doing cable rows?
@suweeshdeswal38998 сағат бұрын
Its from Prime fitness
@MohamedNaas20054 күн бұрын
I got the like to 69, you're welcome
@killerkhatiby0094 күн бұрын
Hey Jeff, where did you get that calf block used during the standing smith machine calf raises? I've been using a slant board at home and it works well enough but my feet definitely slide down every 8 reps or so and as I get more flexible my ROM is starting to be limited by the slant angle so I'd like to go deeper into the stretch. I know I can just stack some plates but that's a bit more of a hassle since I don't have large plates with flat edges and grippy surfaces like bumpers and end up having to put some counterbalance weight on the standard iron plates I do have to keep them from tipping and it's just a slippery metal surface too so it's not ideal.
@Team3DMJ4 күн бұрын
I built it 20 yrs ago out of 2x4’s and ladder tape for grip. Easy project and very inexpensive 👍-Jeff
@emptyclothescrashingcars15724 күн бұрын
Can i ask what smith machine you use? I'm in the market for one but there are so many options. I bought the powertech sled a few years ago and love that thing for the price. As always, thanks for the great content!
@killerkhatiby0094 күн бұрын
Are you looking for an all-in-one with a rack + cables integrated similar to what Jeff has? I believe the model Jeff uses is from Hoist and is pretty old and there are better options nowadays. For a premium option I'd look at the MAXUM Fitness SX2, basically comes with everything you need to do tons of different exercises. Alternatives would be the Harbor Heavyweights HH80 v2 or Vesta Fitness Pro Series Ultimate Rack w/Smith. For an entry-level option (plate-loaded cable system) the best I've seen is the Mikolo M4. This is what I personally use and it's pretty great for the price, definitely not super heavy duty or commercial grade like the premium ones above, but it'll be good enough for most people. All of those use standard size upright posts and holes so you can get attachments and expand the functionality from many different places, plus they have lifetime warranties and are the best priced options too given the features and quality. Unfortunately I'm not super familiar with stand-alone smith only machines, so hopefully it was an all-in-one style you're looking for 🤣!
@Team3DMJ4 күн бұрын
Hoist, but Google search options based on what you need, space and budget. Always fun getting new equipment 💪🏻-Jeff
@forestman87294 күн бұрын
I also don't have the best calve-genetics (short muscles, long tendon) but since i train them consistent with the standing calve raises twice per week with 4-5 sets per session, full stretch every rep and consistently progressed in reps and weights over time with standardized technique my calves grew almost as good as any other bodypart, maybe a little bit slower. You have to think in longer time periods, after 5 years 1.5 inches more girth can still be impressive
@Team3DMJ4 күн бұрын
Just like any other body part , 💯! Good work, keep it rolling! -Jeff
@shaunzero4 күн бұрын
As a guy with really bad calve genetics, this has motivated me a lot. I'm still not going to train them consistently and blame my genetics, though.
@Team3DMJ4 күн бұрын
The latter on point 👍-Jeff
@user-hq9gj1cm2m4 күн бұрын
wow what a vague and generic video. totally pointless, just kept repeating train your calves with intent for 7 minutes. Bro....
@Team3DMJ4 күн бұрын
Many need simplicity not overly complicated nuance where focus gets lost on what matters most and that’s the big rocks. To those who may be reading your comment and my response, maybe you could kindly respond with some productive thoughts as to how one should train their calves for max gains👍-Jeff
@TravisHowrish-v2c4 күн бұрын
Maybe you should enter Jeff’s next bodybuilding contest and beat him since you know so much
@Team3DMJ4 күн бұрын
@@TravisHowrish-v2cthat’ll be really fun 👍😂
@orlando99234 күн бұрын
Do you guys even lift
@j-uk21894 күн бұрын
Can I still build good legs without any form of squatting due to l3 l4 worn?
@Team3DMJ4 күн бұрын
Can a baseball pitcher be good without a 98mph fastball? Yup! A good curveball, off speed pitches, slider, etc. You find exercises you can do safely and perfect them with intention. All the best! -Jeff
@ew-zd1th4 күн бұрын
Whats your thoughts abiut training the rotator cuff with external rotation for bigger looking shoulders? Because they seems under the delts and maybe can push them out like the brachialis pushing Out the bi,
@Team3DMJ4 күн бұрын
If it’s me, training rotator cuff for shoulder health/stabilty, but I’m not holding my breath its making my Delts look bigger. Anytime I do a lateral or ohp, I’m training my rotator cuff. You want bigger Delts, put more energy into training your Delts. -Jeff
@ew-zd1th4 күн бұрын
@@Team3DMJ when i train Them i got a Pump in my Delt afterwards
@ew-zd1th4 күн бұрын
Have you experienced very low rep phases and pump sarcoplasmic training like phases and would you say both have given you more Hypertrophy or potenciated Hypertrophy afterwards or while doing them?
@Team3DMJ4 күн бұрын
We know through research one can create hypertrophy anywhere between 5-30 reps as long as we are hitting the appropriate proximity to failure. So whether you’re doing a phase of low reps or high reps you might see good results. I’m one who doesn’t get too lost in all the fancy jargon as it make it seems more special that what it probably is. With that said, we all are different and someone might see better results with lower reps and someone else maybe better with higher reps. Personally speaking, my rep ranges are based on the exercise in question and where I can maintain good form and able to have accuracy with proximity to failure. If you think from a skill component vs listening to fancy jargon that influences us to do something that may not feel good, meh. Find sweet spots and roll! Pragmatic bodybuilding 👍-Jeff
@ew-zd1th4 күн бұрын
Since i do myo reps but the mini sers just lenghtend partials (1 full rom activation set, then 10sec rest 3s lenghtend partials then again 10 sec rest, Till i dont get 3s any more) i got stronger, bigger i dunno i am at maintaince and just donl it for maybe 1 months or so
@Team3DMJ4 күн бұрын
Regardless if myo reps, LPs, straight sets, etc it’s all baseline if you’re consistent and the goal is to get close enough or to task failure and level up performance over time. Keep pushing! -Jeff
@ew-zd1th4 күн бұрын
@@Team3DMJ i have tried normal Sets and after this with failure Sometimes, hadnt got me stronger this fast
@Team3DMJ4 күн бұрын
@@ew-zd1ththat’s great! There’s no universal way to training, so it’s nice to explore!
@mattheweley4 күн бұрын
Nice camera upgrade sir
@Team3DMJ4 күн бұрын
Thanks, but all credit to Brandon Wells who does all of video/photo/edit for the podcast, 3DMJ Vault, etc. He does awesome work. -Jeff
@adiboisjoly4 күн бұрын
my calves genetics are so bad, I should get a tax credit
@franktomlinson79964 күн бұрын
😅
@Team3DMJ4 күн бұрын
Use the credit for top of the line calf equipment 👍🙂-Jeff
@KenanTurkiye4 күн бұрын
Toes In, Toes Out, both for gastroc (standing) and soleus (sitting) work, with enough ! volume for each ! (in/out) best way to tax your calves.
@KenanTurkiye4 күн бұрын
.....once you do in/out for gastroc and soleus, your calves will grow so big you'll have time to train your tibialis anterior again in a two way method, sitting high and sitting low, with a kettlebell over your toes to curl, thickening both the upper and lower sections of them front tibs, to the point they are almost as big as half cut bowling pins. 👍
@jeffalberts79683 күн бұрын
@@KenanTurkiyedid that for years and rate of gain wasn’t too much different from when I simply switched to a wider stance which hit entire calf evenly. What produced my results was more about effort, frequency and consistency. Simple, but works.
@noru_ego4 күн бұрын
Not for nothing but Jeff has become my favorite 3dmj guy. Thank you for the content 🙏
@Team3DMJ4 күн бұрын
🙏🏻 and you’re welcome. -Jeff
@blase31214 күн бұрын
0:59 Did you say "here is the DILDO"? 😄😄😄
@BunDinYo4 күн бұрын
Awesome input as always. I love it! <3 One of my favorite calve excersices is the one-legged standing version with a dumbbell in my hand or using the leg press.
@Team3DMJ4 күн бұрын
Thanks, appreciated. Yup, that’s one of my go to exercises especially during contest prep where I’m not as pliable. Helps to ease burden off my back. Thanks for watching. -Jeff