Muscle and Strength Training Pyramid Level 6 Tempo

[@bobjenkins4925]

Was just about to head out the door to my mother's funeral but saw the next vid in Helms' pyramid was up. My phone now has 47 unanswered calls but I think I made the right decision.

[@ironwarriorg546]

Bob Jenkins Dude, I see you comment on alot of the shit that i watch, and you have the best and funniest comments, when i see "TFW" avatar i know its gonna be a funny ass comment, fucking genius. haha

[@Tom_North]

Bob Jenkins - It’s what she would want

[@MohrAvaMohr]

Please dont let it be another 2 years until we get more of this pure excellence! Thank you Eric!

[@Team3DMJ]

MohrAvaMohr I did the nutritional series in 2013, peeling back a layer in 2014, and this series in 2015, so I'm track to do something next year :)

[@MohrAvaMohr]

Team3DMJ I hope so man:) Seriously Eric, your work is the best lifting related information I have ever seen, period! All my respect for these priceless sources of free information that basically contain everything one needs to know to be better lifters, whatever the specific goal may be. I watched all of it several times and got more out of it than of probably all other videos I watched on KZbin in 2015 combined, thank you for that. I envy the guys that are coached by you! All the best and tons of well deserved success to you Sir :-)

[@thechinmoydeka]

The best fucking fitness series on whole of KZbin. PERIOD.

[@waalex11]

Tried to build a program with the cracks of free information from Athlean-X, Lee Hayward and Omar Isuf from who I found you. Bought your books and I can't wait to finally properly know how to build myself a bodybuilding hypertrophy program. After years of research, failure, bro-science since 2011/16 years old, even though I've been consistent for 11-Months for the first time since the pandemic. I plateaud with Jeff's Perfect Home Workout and was frustrated with the lack of hypertrophy, which fortunately brought me here. Glad I finally found the basics I need.

[@TheTokenAsianLifter]

Brain hypertrophy

[@JoshR324]

That bittersweet moment when you reach the top of the pyramid, but realize that means no more videos.

[@powerliftrening1346]

JoshR324 haha, you sad little man... actually yea it's kinda depressing... I have no life, well I'm off to beach now hahaha

[@powerliftrening1346]

***** alone xD

[@sabinas8244]

After watching your videos i feel like the inner machinations of my mind are an enigma.

[@oilyd]

Awesome video series, brother. At 8:30 I think that you meant to say, the amount that you can lower into a squat is greater than what you can stand up with.

[@BAILEYHULLFC]

0 dislikes. I guess that just speaks for itself. As much as i'm aware a few people have already thanked you for putting out this series i'd just like to thank you also. The time and effort that you put into these videos never goes unappreciated and i think i speak for everyone who watches this channel when i say that. Hope everything is going well for you in New Zealand man.

[@AScannerDarkly22]

When Captain America talks, I listen. Superb series from start to finish, Eric. If there was any justice these are the kinds of exercise videos that would be sitting with thousands of views, but I guess we live in an unjust world.

[@Team3DMJ]

AScannerDarkly22 Less than 24 hours after its released and already at a 1000..not too bad, world is just semi-unjust ;)

[@monicaschustereit705]

first video I've seen that compares tempo and magnitude and how it's possible to compromise the total work put out. love this thanks man

[@shounaksen3336]

by far the best collection of vids reagrding muscle and strength.. thanks 3dmj and eric for putting so much efforts and value to this sport..

[@boxerfencer]

Eric: Great series. I've watched it multiple times. There's a little in there for everyone, and even better it shows perspective and how things fit together!

[@MrLuisgrade]

Such an underrated work you got here. Great serie of videos, i will shared your work, it deserves attention. Greetings from Portugal.

[@P0ppaH]

Great series Eric! I appreciate the information and references. This is the most concise presentation on muscle and strength, backed by science, that I have come across. Thank you!

[@MrDennis2304]

After explaining the whole pyramid ending this video with, just go lift weights love this guy.

[@lchaveztort]

THIS WAS GREAT! BOTH PYRAMIDS... I'M MOST DEFINITELY BUYING BOTH BOOKS!

[@andreatroina]

The explanation about tempo starts at 5:35

[@JuliusCaesar103]

Great series. Thank you for providing reliable information and dispelling a lot of the myths along the way.

[@dcintron146]

What a great guy! So knowledge and he really dominated the theory making it ease for all. Good application of physics make a lot easy to understand us.

[@aujourdhuimamanestmorte8410]

man, you're great. thanks for all the content. greetings from Brazil

[@VishalHariaOfficial]

Thanks so much for the series, Eric!

[@lucadellasciucca967]

absolutly amazing content, pure gold

[@supermashriq]

Awesome series Eric, thanks for these.

[@sergiozdrums]

wooooooooooooooow Really enjoyed this series!! learnt a ton!!!! thank you very much for this wicked content !!!!!!!

[@ABerg_551]

thank you for this awesome series! been doing a bro splt with waaaaay to much volume until now. can't wait to try out your advise ;)

[@Kimoo64]

I agree that the slow eccentric type of lifting can negatively affect total volume performed due to faster fatigue, however I think the intensity generated from performing the lifts with that style is often overlooked by most people who don't support that way of lifting, not that I am saying that it's a superior method or anything...

[@davidpreak3464]

Thanks for these videos man, really helpful!

[@ladyviking]

Thank you!

[@gizl1]

Awsome series, Eric! :)

[@simonsalibapt6446]

Awesome work Eric :)

[@nabetserq]

will you upload a routine that aplies all the content from the last videos? love em! very interested in a 3dmj program available for low income bodybuilder, naturals for sure.

[@toddsteury6426]

Great series Eric. Where do you think 'form' would fall in the pyramid? For example, would it be better to progress in intensity, even if it meant that form suffered a little, or would it be more optimal to ensure that form is perfect before increasing intensity? Similarly, would it be better to choose compound exercises that you may not be able to do with perfect form, or isolation exercises that you can do with perfect form?

[@AnthonyOknaian]

Hi at 15:50 you say at match volume the second group did less work, how is that possible ?

[@dasupanova]

Hello Eric, Thanks again for putting your time into producing amazing content for us. I wanted to ask you if there is a particular well known program you usually start from or direct people to for hypertrophy. This is not a TLDR question where I ask, hey just feed me the program! haha I am currently doing an Ogus version of the Jim Wendler's 5/3/1, just JW with a lot of accessory volume and I have gotten good results for an intermediate lifter, I've applied the pyramid to my program and realized I can still improve on some aspects such as Frequency, hence my question I'm thinking of beginning a new program now. Thank you, keep up the amazing work!

[@Metalkake]

Great advice at 19:27 :D Awesome video series overall!

[@JulianWLucas]

I'm curious, I know eccentrics are obviously important, but then why is it always said that lifts like the deadlift or loaded carries which primarily work the back/traps/core isometrically are always claimed as the ultimate exercise for those muscle groups?

[@Jons1ga]

So would it actually make sense to increase the load for example on the bench and then do the eccentric alone and get a spotter for the concentric whos curling half the weight :D ?

[@Jons1ga]

Jons1ga assuming that hes helping constantly every training session

[@renatovieira4108]

+Team3DMJ Does this also mean paused reps are inferior for hypertrophy then normal reps? (overall less volume)

[@AnchoredinMuscle]

Great Stuff... Incredibly smart guy like Norton but, yes most of this goes over Gen pop's head. Would you agree that MOST things in the pyramid are ""relative"" and that optimal may also somewhere in the middle on most things?

[@Riddles974]

been 5 years

[@albertoaguirrehalabi5359]

where is he

[@banchyy09]

Is there a place for heavy negatives (which would seem to address the concentric load issues) ??

[@banchyy09]

Luke Banchy also is there anyway you could explain programming based on percentages using something like prilepin's table??

[@Team3DMJ]

Luke Banchy Potentially, but you would need some type of setup for the eccentrics to get enough volume, for example doing 100-110% of your 1RM on bench for sets of 2-3 and getting a spot on the way up on each rep but lowering the bar under control on your own.

[@Team3DMJ]

Luke Banchy Prilepins table is okay for programming for individual lifts on an individual day, but to implement it more broadly you need to consider the total volume you want for the week, and your goals strength vs hypertrophy

[@banchyy09]

Team3DMJ Thank you. It might make for an interesting video to deconstruct commonly prescribed percentage-based programs and their pros and cons as compared to, say, an RPE based program (in the context of both hypertrophy and strength). Your channel is full of RPE advice which has been immensely helpful, but I often find that the way I feel during training often doesn't affect my performance. (i.e it feels like an RPE 9.5 but I manage to squeeze out 4 more reps.) Thank you so much for your videos, I speak for the whole community when I say 3DMJ is a godsend. Specifically your pyramid vids.

[@Team3DMJ]

Luke Banchy You're very welcome, and to be 100% honest with regards to using RPE, if when you use the RPE scale you think you have just a bit more weight left and not a full rep (RPE 9.5), and you crank out 4 more reps (RPE 6), you probably shouldn't be using the RPE scale. That's a gross miscalculation, if you're thinking it's a 9.5 when actually it's a 6! It may be you just aren't quite yet experienced enough in the weight room to be using the scale, and might be better suited to RM or %1RM based programs, as typically (not in call cases) experienced lifters are pretty accurate at gauging how many more repetitions they can do, especially as they get closer to failure: www.ncbi.nlm.nih.gov/pubmed/22873691 www.ncbi.nlm.nih.gov/pubmed/26049792

[@rustty75-42]

so what i take from all these great videos: a) i should increase my rest period 40--> 60 sec b) should let the weight dictate the tempo.. but still i have no problem completing the volume i do..(quite high)....ehh have platoed abit..and do recover fine..increase mechanical tension..?..eat more?..ohh dang..i confused myself already :)

[@turnippatrol4607]

I understand that you guys have revamped your website, but is there any chance of you guys' old articles re-appearing on the new site? I really enjoyed reading those

[@Team3DMJ]

Turnip Patrol We're working on it, the transfer process is causing a few issues, sorry on the delay!

[@turnippatrol4607]

Team3DMJ Great. Keep up the good work!

[@danielvazquez6691]

Used PB instead of PR= Officially New Zealander

[@Team3DMJ]

Daniel Vazquez HA it was unconscious too...

[@denoffitness3379]

❤❤❤

[@djmotsis]

The balding Chris Evans. We love you .

[@jcm9890]

oh shit now we wait 5 years for another Helms video :(

[@burger2802]

Yeeaaahh love those vids !:D

[@BereaverBand]

8:37 more*

[@Team3DMJ]

BereaverBand correct verbal typo

[@hiflyfitness]

Yasssss

[@100marcoch]

fuarkkkkkk awesomeee video!!! :´)

[@cjfitness7531]

no dislikes :o That's a first!

[@lucadellasciucca967]

you should do some in depth specific lessons, on muscles, exercises and all kind of shit with all the scientific bases.....or i could go to university....

[@jaredsheldon3496]

Just watched all six videos and watched yours on nutrition before. Funny how these channels don't get as much recognition but channels who sell shit supplements and record what they eat all day get all the views. I guess that shows that the vast majority of lifters just don't want to put in the time and just want answers spoon fed to them.

[@xDiilllToullllliiiDx]

thanks Eric :) really apreciate this series you don't know the shit people spread here in Mexico

[@Tom_North]

Proper Chris Evans’y looking here 😂

[@chinoloc916]

move back to california ( arnold voice )

[@fpsjunkie3008]

I'm gonna hit dislike on this video because I feel unconfortable looking at the zero dislikes ;)

[@fpsjunkie3008]

+fpsjunkie (no I'm not)

[@papasjr]

thats my bro .... best advice anyone can ever learn from the very best in the industry respect