Eric Helms - Frequency Volume & Intensity

[@LulzRoyce]

Dude I wish you got a graphic designer / video editor to put all of this stuff on the screen digitally. With proper presentation, this information would explode on youtube. Your average gym bro doesn't have the attention span to watch and listen to all of this. Great info!

[@jdmoney2g]

Thanks for all you do Mr. Helms. Been following your information a lot lately by happenstance of seeing you cameo in Ogus and McCarthy discussion videos. I must say your videos have cleared up so much unknown that I didn't know and have lifted the veil of "nutritional and physiological uncertainty" out from over my eyes. Best of all, you freely give this advice. Thanks for the life changing information once again!

[@Team3DMJ]

Just because it was a Q&A question, which to remind you guys, the viewers give the most thumbs up to a question we select it, so I didn't just choose this topic to talk about it...if I did, it would be a long series, and I still might do that...but this was just to answer the questions :)

[@Team3DMJ]

The original Borg RPE scale is 6-20 but that is representative of Heart Rate, 60-200 BPM, resistance training RPE doesn't need to be related to HR, so it's better on a more user friendly system

[@steezmonster92]

Great content Eric! I'll probably have to watch this 5 times to really understand it all but thanks for providing empowering knowledge.

[@Team3DMJ]

Depends on how you warm up...normally I would say work sets, but some people when going heavy do a lot of warm up sets and some have a training effect, so I would count all "effective reps" in that case so maybe something like everything over 60%-70% of 1RM...

[@ashferico09]

' We're all gonna make it brahs ' - Eric Helms

[@Team3DMJ]

It wouldn't change really, it was just that the Q&A question that got voted up was "What are your thoughts on auto regulating your training for a natural bodybuilder" So I just used the same verbage the question had

[@Team3DMJ]

I like reverse pyramids, you can get a bit of a PAP effect, and similar principles, just need a system to decide on how many drops, when to progress etc.

[@ohitseric]

thank you so much for the long awaited video!

[@Team3DMJ]

I like technical failiure appropriate and safe for the load you use...pretty common until you are very advanced to get a bit of technical errors at maximal loads, and just so long as they are safe (thoracic vs lumbar rounding for example) I let it go.

[@adamewhite]

Finally someone of the internet who understands natural lifters and doesn't spout a load of bullshit! Good stuff!

[@patrickdrury1480]

Keep making videos dude. I wait for your info. It's always good.

[@Jimmyboi860]

freakin awesome. I've reached my deadlift PR of 315 following this type of scheme. keep it up!

[@Team3DMJ]

I train at Northsport Olympic Weightlifting, I live on the shore, although I used to train at YMCA North Shore :)

[@Team3DMJ]

Awesome man! So glad to hear it! :)

[@jemag]

damn you are on fire lately Eric. You are a god amongst men. Thank you for all the awesome videos/info!

[@Glazier1000]

Keep these vids coming Eric! Love learning from someone who actually knows what they are on about :D

[@Team3DMJ]

There are a lot of good gyms here, I've seen a lot of people really dedicated to their training here, cool to see and a great environment :)

[@raivons]

Eric do a natural bodybuilding&strength training ebook,it will sell,great value here.

[@bodrulm1]

I found the autoregulation info very helpful. Thanks!

[@napaindian62]

Caught you on Omar's channels great info man love the work.

[@CharlesXBL]

Holy shit. This is some top tier advice for free on youtube!

[@MrKhulaid]

All your videos are amazing. Thank for this!!

[@newtonheath8367]

I respect POG and other youtube fitness related channels, I subscribed on their channel whey before on 3DMJ, but over the time I just CAN NOT listen anymore and believe in broscience. Thank you 3DMJ for spreading your knowledge. Revolution brah

[@danielgranado3887]

Love this series!!!

[@johnnysatty]

Eric, where do you think reverse pyramids come into play, example 4 reps at a 10 scale, then dropping 20% for 6-8 then dropping 20% for 10-15. Would this be close to best of both worlds? Currently I do one heavy day one lighter. Best channel on the whole KZbin 's!

[@PrinceEC]

No FLUFF! No BULLSHIT! SIMPLE but GREAT & HELPFUL content! Thank you Eric! Liked & subscribed! Pce!

[@winbuma1]

Yes. Do the six part series. :)

[@bigtonutz]

great stuff eric thanks.

[@Kratax]

I was trying to build muscle, not a moon rocket.

[@joaoluizsn]

+Kratax Guy knows his shit but can't stop being prolix

[@Youzarzif]

Thank you for the reply!

[@Mr_SamuelAdam]

Amazing info. Full body workouts seem to be best for anyone?

[@100marcoch]

Awesome video Eric! Thanks for sharing so much knowledge :) its really helpful

[@nabetserq]

It will be awesome to do a program done by this guys, fuck, they really know what they are taking bout.

[@21lamar21]

great job man

[@HeyJaredHowYaDoin]

3dmj ..thanks guys

[@fragile_wolf]

Again, thank you Mr. Helms. Perhaps when I go for my graduate degree I can learn from you as a student.

[@Team3DMJ]

No I'm actually not but thank you! Just finished the study!

[@penguinbmx]

Good stuff

[@Casbear]

this is beautiful eric. i love you so much.

[@AlessAbreu]

3:58 - "...But I don't want this to be a 6 part series". Why not??? We'd love to

[@rafie89]

of course as long as progressive overload, a high protein diet and a calore surplus is in place.

[@vitorbassi]

Eric, are you doing a vid about progression on RPE and/or different schemes for workouts during a week, for example squatting 3x a week ?

[@flettfitness8114]

Great content ! Eric is awesome at explaining these concepts.

[@winbuma1]

Great vid.

[@sunzaolive]

This content is so great! It reminds me of vintage wine does not lose its taste. Thanks a lot Eric.

[@vidohybridathlete]

great vid!!

[@Barjozz]

Little question : how to apply this to a bodyweight training ? I'm mostly doing squats, dips and push-ups, so my rep range is really high ( around 6 sets of 10 for each exercise )

[@leonflowers6410]

Hey can you break that down in lame terms? Can you do a video on how to get stronger in the bench squat an dead lift. If not can you reply to me directly an give me some advice or routine I can use to help me get stronger in my workouts. Thanks.

[@Dangeousd]

This guy is awesome

[@OliDox]

Eric where in auckland do you live, hit up ymca mt albert

[@Team3DMJ]

Yeah lots of ways to get there....

[@FabriceTheArtist]

is it common to be able to do 3-5 sets of 5 with a weight that is a 10 on rpe? for examle, today i did 285 on bench press for 3 reps. I wasnt able to get 4 reps and i wouldnt have been able to get 3 reps with 5 more pounds, yet i hit 4 sets of 5 before i felt i wouldn't be able to do another set of 3 with 285. Then, i dropped to 275 and did 2 more sets of 3 with one rep in the tank on both sets.

[@JPEASTEELER]

Wow great vid, Im a noob but i like to learn

[@Youzarzif]

The volume range, does that include warm-up sets?

[@justingarssacoche]

Also another question about auto-regulation : You test you rep max at the begining of a workout to see how you feel and then proceed to base the folowing sets off that RM of that day right ? Well say I can usually bench 315 x 3 , come in a day feeling like shit , hit 315 x 1 RPE 10 . How do I adjust ? In this video , you take you estimated 3rm , do two reps . If it felt like an RPE 9 , as you expected , then continue with a 3%-7% reduction til the reduced weight feels as heavy as the non-reduced weight . I find this similar to using 10rm to do sets of 8 or a 7rm to do sets of 5 , to make sure you're not going to failure on the first set , or simply using a ligther weight than you know you can do for X sets of Y reps , and doing an amrap on the last set .

[@Mr_SamuelAdam]

Is 30-90 reps per week or per session? How many reps per session in a full body workout? 30-40 reps per body part

[@runescapeclassicable]

Do you have any book on training and nutrition ? Would lovee to buy :D

[@rpsevt]

He still looks better then 99% of people here. Not basing you, i dont agree with his 'advice' either but he does make some good points sometimes. Sometimes lol

[@gunlover94]

Does rest time between sets effect intensity?

[@DarkPwnag3]

gunlover94 it can, all depends on how close you take that set to failure. Less rest = less reps to failure with same weight

[@JohnusSmittinis]

DarkPwnag3 - You're answering 3 years later.... and now I'm answering a year late, lol.

[@Team3DMJ]

I sea what you did there

[@bhgraiders1]

They're not, they don't advocate training to failure anymore and nutritional viewpoints are better suited towards naturals (POG advocates dirty bulking and claims going beastmode in the gym can negate the effects), twins are nowhere near worse.

[@Tinker1837]

Your videos need a bit more audio volume pls, but thanks for the content regardless :)

[@Mr_SamuelAdam]

how many warm up sets before the example 270? you wouldnt just start there?

[@khalidahmad6144]

So what would a bodybuilder be doing?

[@justingarssacoche]

Can you do the auto-regulation with any rep range ? example : Take a 10 rep estimated max and do 8 or 9 reps, reduce weight by X% , do sets of 8 or 9 til the reduced weight feels starts getting close to an RPE10? And how is this any better than just taking my 10RM, and doing sets of 8 with it til 8 becomes close to failure ? Or doing 5x5 with 8rm and doing an amrap at the last set ? I basically do this

[@Prochandler]

That's exactly what he does

[@scarletstark2201]

How can you have a frequency of 1.5 times per week?

[@jbslv]

+Thomas Coy Simple fractions: 1.5/1 = 3/2 => three times every two weeks.

[@scarletstark2201]

Julio Batista Silva Wow makes sense

[@evolvestrong3228]

A heavy day & light day kind off

[@MusixPro4u]

I regularly to 3 rep max'es at an RPE of 8. I'm makin' all kinds a gains, srs.

[@Mr_SamuelAdam]

Eric isn't RPE up to 20?

[@MaestroOfficial]

great

[@tylerbridges2682]

Was the 3DMJ intro copied from an Animal Planet program?

[@trevorhunter6646]

ok been carrying around this question for months after watching both video series on nutrition and training. been training for about 15 years but only the past couple have I been getting into the science and separating the myths from fact. Eric you have reviewed volume several times throughout several different videos but I'm still a little confused. Let's say your doing a chest day and typically your going to do a flat press, an Incline press, a flat fly and an Incline fly. I have always done at least 4 sets anywhere from 6 to 12 reps. the goal sometimes is strength obviously on the lower rep range and sometimes it's hypertrophy higher end rep range. Here is the question... in several of your videos you discuss your total volume in reps to remain for the experienced body builder between 50-90reps per body part. if I were to do 2 of those exercises listed above for chest at 10 reps (which you referenced in the volume pyramid video as being optimal for minimal injuries and still maintaining gains "hypertrophy") I would have to stop one set into my 3rd exercise, not feeling like I fully engaged my chest. So when it comes to volume, am I extremely over training or am i missing something?

[@amirplay8943]

your question remains unanswered.

[@bigbobabc123]

he looks better than 99% here because of his genetics, not because he knows 100x more than everyone else here. also this is assuming everyone else works as hard as he does, as you have to admit chris jones is dedicated and committed to training (not contest prep, lol).

[@selitful]

yea .. someone posted that exact same shit a few weeks ago

[@MichelAlmeida10]

muitooo bomm

[@FormerCoath]

deloads?

[@ashferico09]

100x better than the broscience from physiques of greatness

[@serratusbrah4841]

try Gymnasticbodies or eatmoveimprove

[@rafie89]

MMMMMMMMMKAAAAAAAY helms your awseome

[@Team3DMJ]

Justin Bieber of the bodybuilding world...now my soul can rest

[@Mr_SamuelAdam]

40-70 reps per body part per session

[@rickigallagher8814]

Liked before watched. Just sayin

[@Team3DMJ]

Gimme a couple years :)

[@o00thunderhawk00o]

each body part 8 times a week

[@21FrischFleisch]

if i get to meet helms once in real life, i think i would start screaming like a 12 year old girl for justin bieber. he aint just half-natty, but also half-godly.

[@rpsevt]

Certainly genetics but the guy has some serious training ethics. Putting 315 on a front squat requires alot of mental strength too lol.

[@ITSJOSHROSE]

anyone else get lost at auto regulation

[@OliDox]

Haha cool. Are you still looking for people to take part in your study?

[@mrbouncelol]

Unfortunately the hodgetwins don't "advocate" anything any more, just generic platitudes -- hollywood's a helluva drug

[@blackishlovah123]

YAYaaaaaaaaaaa

[@churde]

gud

[@danstafford5977]

Shazam that was a lot of Hocus Pocus! That was not reality based! Volume and frequency is nothing more than reference points... it's not a recipe. High volume equals low intensity... high intensity equals infrequency!

[@user-gd7mr5bx1l]

Helms promotes 80-210 reps per week in his "Muscle and Strength Training Pyramid Level 3 Progression (with VIF clarification)" vid. Here he promotes 30-90 reps per week. Whack.

[@josezambrano9294]

30-90 reps per session. With a 3x a week frequency it'd add up to 90-270 reps a week. Somewhat similar to the rep range you described.

[@user-gd7mr5bx1l]

+Jose Zambrano Ah thanks. 1.5 fpw: 45-135 rpw 2.0 fpw: 60-180 rpw 3.0 fpw: 90-270 rpw

[@DarkPwnag3]

Tony Hernandez per muscle or movement for strength

[@vitorbassi]

Magical Nutritional Rainbow...LOL AWARE! ericridingtheunicorn.jpg

[@HitDaGymNZ]

nah bro come fitness plus manukau lol that's where it's at brother :)

[@ashferico09]

But the twins have changed their ways and admit they were wrong, their new information is good. POG just continues to spread bullshit

[@jamesdonovan760]

Speak up! can't hear you!

[@ri_Design]

fucking brain hurting me after watching this vid