090: Eric Helms - Q&A - Programming Strategies & Fat Cell Physiology

[@ReviveStronger]

Timestamps: 02:43 Eric talks about progressive overload with clients and other individuals 14:47 Eric's take on different progression schemes in volume and programming setups 28:18 Eric covers the question about a 1.5x vs. 2x training frequency 37:14 Eric answers the question about fat cell physiology 46:43 Eric shares his thoughts on carb cycling 58:00 Eric's experience on calorie adjustments based on NEAT

[@sergiocalderon815]

Vbh

[@dungmcdougins1912]

Revive stronger is hands down the best training podcast around. Another great episode. This is such a valuable resource, Steve.

[@ReviveStronger]

I just shed a tear :') Thank you so so much, it means the world! This is just possible because of you guys

[@Yupppi]

Eric Helms is just so good at talking. Like how he answers the formerly obese guy's question, he says all the things I'd love to hear from congratulations to encouragement and just giving a practical perspective. It just makes you think that he's a very successful trainer/coach, helping people to reach their goals both mentally and physically. It's a delight to have someone like him frequent on this channel.

[@ReviveStronger]

100% agree! - Pascal

[@Keenanrmalloy]

Most informative youtube channel out there bro! thanks for the work you do to make these happen

[@ReviveStronger]

This is just possible because of you guys

[@Jovahkiiin]

Great stuff from yourself and eric, I pissed away so much time and got so frustrated because i was training how i wanted to. Always thought i had to do loads of volume, and enjoy training in general so i didn't mind it, and after spinning my wheels for a long time, learnt that i'm the complete opposite side of the spectrum, and recently my leg volume dropped due to a knee injury, and my hamstrings are progressing faster than ever. Just goes to show how important individualization and experience are.

[@ReviveStronger]

Absolutely agree and don't stress about it now. You learned from it and now it's about successfully moving forward ;)

[@briangrant5315]

This pod is without question the most helpful I've ever listened to. Whether it's very intricate, detailed information or the big picture; this work is killer. You do a great job of facilitating relevant discussion whilst letting the guest go into as much detail as is necessary. Will recommend.

[@ReviveStronger]

Brian, highly appreciated man! Thanks for your kind words and support!

[@johnsapla7906]

This channel needs more subscriptions. Great stuff as always !

[@ReviveStronger]

I agree! ;)

[@AL3XGZa]

Eric is the best!

[@ReviveStronger]

I love him, I really do!

[@The10Daniel10]

Been waiting for this one! Great episode Steve, really enjoyed it! Hope Eric also did so he would be willing to come more frequently.

[@ReviveStronger]

Happy to hear that you've enjoyed the episode! He'll come on again! ;)

[@stevin5011]

Some reaaaly interesting questions! Gonna watch right now

[@ReviveStronger]

You won't regret it!

[@ssdabel]

this was amazing. seems a bit like Eric interpreted the first question about overloading differently then how it was addressed (I'm assuming here the question was meant to explore weight progression vs rep progression and things of that nature) and he instead gave an overview on volume recommendation. Would have been good to hear how he sets up progression in the weight room for his client, and how he feels about different ways of instituting progressive overload - could be something to ask him next time:) Nonetheless, still amazing :D

[@ReviveStronger]

I think, that's probably to individual to tell and probably he doesn't talk about it because people will then directly apply it themselves, which in the end, is missing the point

[@Dridacus]

I would love to know what's Eric's opinión on desensitization phases, mike israetel appears to consider them essential but i've never heard Eric talk about them. As always great interview Steve 👏.

[@ReviveStronger]

Love that question. Feel free to join our group if you haven't done so already and ask the question there as soon as we're collecting questions again. facebook.com/groups/revivestronger/

[@jeffbunnell9961]

You got a round table with menno and mike coming up too? You’re good at picking your guests.

[@ReviveStronger]

He spoiled! ;)

[@turnippatrol4607]

Wow, great discussion. I especially enjoyed listening to what Eric said about the interplay between volume, intensity and frequency regarding the 1.5x vs 2x/week question.

[@ReviveStronger]

Agreed, I think more people need to hear that.

[@bash6519]

Eric’s comments on workout frequency towards the end reminded me of what Alex from the Alpha channel was preaching in his interview with Jeff nippard. Full body high intensity and volume 2-3 times a week with enough time for rest and recovery and something about protein synthesis time being the same regardless how much you train. I understand this isn’t necessarily a bodybuilders workout plan but I can relate to how not going to the gym 5-6 days a week can increase your hunger and intensity when you finally do get to go in and give it everything. It’s intersting to see how different peoples ideology often cross over as well as examining the psychological aspect of working out. Sure we understand how the body works from a biological standpoint but there is something to be said about mood and how that plays into the mind muscle connection and over all gains. This is almost always missing from the studies cited and I’m sure the rule of averages lets it all play out. Personally sometimes I’m just having a good day and feel strong even though I didn’t sleep well or my diet was bad and I’ll go in and surprise myself. Love your channel. Also I couldn’t figure out how to comment on the podcast so I just came here. Keep it up mate.

[@ReviveStronger]

Well said buddy and great to have you here :)

[@nicolashernandez2047]

Great content! You never disappoint

[@MrGflan]

Your podcasts are awesome!! It’s like every time I look for something to get answered, you have a video for it!! Quick question. I struggle with macros. I’m 5’8 and 155lbs, sedentary job. I train hard 5 days a week and do 45 minutes of cardio per day. I’m doing quite well on 1700 calories a day, but I’m wondering if my macros are off? I’m doing 160g protein a day, about 50 fat, and 170 max carbs per day. I’m shredding pretty well about a pound every 4 days or so. You think I might be zapping my muscle also? I feel like if I raise my carb, it’s going to put me back at maintenance. People have told me 1700 cal is too low, but if I go over that, I don’t lose weight. Could be my metabolism is messed up from almost a year of keto. Any thoughts? I am about 10.5 percent body fat right now.

[@ReviveStronger]

Ha! Happy to hear that :) There is no "too low" really. Still, like everything under 10kcal/lbs is actually on the low end of things and I'd be cautious. However, if your recovery is fine and performance is still good, ride along :) - Pascal

[@MrGflan]

Revive Stronger thank you!! I appreciate that you always try your best to respond to people. So many youtubers are not as helpful, but you have a generous heart. Much appreciated. Do you have an Instagram? Thanks.

[@wrusst]

Because im tight, thanks for answering my Q

[@ReviveStronger]

Thanks for asking Russell!

[@OlArbin]

03:10 i hate when Eric Helms knows what my greedy ass is here for. he always does that, knows really what we want

[@ReviveStronger]

Hehe, and so does he with other greedy asses too. Such as mine ;P - Pascal

[@gamerchristina1079]

💪💪❤️❤️‼️

[@ReviveStronger]

Thanks! - Coach Jess

[@kanaanlebanon]

What would be considered an active day in terms of step count? And how would that impact the activity factor when trying to figure out maintenance calories? I'm still,trying to figure out maintenance calories. I train 5 days per week and average 8-10K steps per day and used an activity factor of 1.7 (I wiegh 168lbs at the moment). My weight has been going down slightly in the last week or so.

[@nickwalczak9764]

We often hear recommendations of x sets / bodypart / week. But how many bodyparts is this based off? I can think of several ways that given between 3 and 6 separate bodyparts...

[@ReviveStronger]

Not sure what exactly you're asking. However, feel free to join our group if you haven't done so already. facebook.com/groups/revivestronger/

[@marvinkroon4118]

Hi guys great podcasts , my stepcount fluctuates from 6000 if i have a day of from work to up and around 12000 whem im working in a kitches five times a week , I find that my weight fluctuates a lot during my week because of this and the fact that for example one day i dont work and do not workout and on other days i do workout and my stepcounts increases . how do you guys think i should manage my kcal is it needed to eat more on these higher expenditure days ?

[@ReviveStronger]

This question has been answered in our group, right?

[@marvinkroon4118]

Revive Stronger yes thanks for what youre doing ! Keep on going :)

[@TimTinhTran]

39:40 I learned that six weeks of dieting is just a mini cut -.-

[@segason6]

Captain America

[@ReviveStronger]

Classic

[@zombiedrumma]

Nazi steroids

[@intotheshadow8943]

Gay headquarters ;)

[@dwbakker]

Preetraining this time!!!!

[@ReviveStronger]

Haha, yeah buddy^^

[@Tom_North]

Eric is looking very Captain Americany here lol

[@user-qb4eb8vq5u]

Coolsculpting is a spot treatment. Got rid of my back bulges by the bra area. So if you have $ it works...but you need to be mostly lean already with a trouble spot you want to get rid of despite being lean everywhere else (like a resistant lower pooch or love handles). If you're obese... waste of money.

[@miroslavsvraka]

I did not understand the part when he compared the 6x5 vs 3x 10... what was the conclusion?

[@ReviveStronger]

Can you lead me to the time?

[@miroslavsvraka]

Revive Stronger 33:20

[@ReviveStronger]

Same volume, same load on the bar but with a different RPE which had an impact on the recovery time afterwards. When you're training closer to failure it seems you need recover for longer the days following

[@miroslavsvraka]

In your opinion if u double the volume @ rpe 5 since u recover better is that mean that it would be beneficial in terms of muscle gains?

[@ReviveStronger]

Listen to it again please. I think Eric does a fantastic job in explaining it. That being said, more volume doesn't necessarily mean more gains but in theory yes.

[@shadowgallery97]

A revolution without dancing is a revolution not worth having.

[@kanaanlebanon]

What would be considered an active day in terms of step count? And how would that impact the activity factor when trying to figure out maintenance calories? I'm still,trying to figure out maintenance calories. I train 5 days per week and average 8-10K steps per day and used an activity factor of 1.7 (I wiegh 168lbs at the moment). My weight has been going down slightly in the last week or so.

[@kanaanlebanon]

What would be considered an active day in terms of step count? And how would that impact the activity factor when trying to figure out maintenance calories? I'm still,trying to figure out maintenance calories. I train 5 days per week and average 8-10K steps per day and used an activity factor of 1.7 (I wiegh 168lbs at the moment). My weight has been going down slightly in the last week or so.

[@eliholland1365]

The equations are not the most accurate but they are fairly precise, in as much as it gives us a starting target to adjust from. Regardless of what the equation says your maintenance calories are, if you are losing weight consistently over a 2-4 week period, by definition you aren't at maintenance. To correct that, increase your calories by 250-500 cals per week, and try that for 2-4 weeks. If your weight stabilizes, that's your new target for your current activity levels, muscle mass, etc.

[@kanaanlebanon]

What would be considered an active day in terms of step count? And how would that impact the activity factor when trying to figure out maintenance calories? I'm still,trying to figure out maintenance calories. I train 5 days per week and average 8-10K steps per day and used an activity factor of 1.7 (I wiegh 168lbs at the moment). My weight has been going down slightly in the last week or so.

[@ReviveStronger]

Active is really individual dependant. In terms of how to calculate maintenance: revivestronger.com/2015/08/08/the-magic-of-maintenance/

[@kanaanlebanon]

Thanks a lot Steve!