Muscle and Strength Training Pyramid Level 4 Exercise Selection

The complete in-depth Muscle and Strength Pyramid books muscleandstreng...
Part 4 of "The Muscle and Strength Training Pyramid" series.
In this episode I introduce level 4 of the pyramid, exercise selection.
Level 4 references
1. jap.physiology....
2. www.ncbi.nlm.ni...
3. www.researchga...
4. www.ncbi.nlm.ni...
5. www.ncbi.nlm.ni...
6. www.ncbi.nlm.ni...

[@DanialJones]

These video's are so under-rated man, thanks for making these Eric. You are a true gem in this industry!

[@thechinmoydeka]

Do anybody still watch these videos?? These are GOLD!!

[@manu43]

Can´t believe this has not even 10000 views after 6 months online. Thanks a bunch for these videos. I find them very educational. Time flies watching these videos, but they really give you lots of things to think about.

[@finnrowan]

Instant like after the "muthle" intro!!

[@YashSharmaFitness]

Superb and enlightening video

[@author.editYT]

Ohhhooo Yash bhai aya😂🔥

[@piercekearns8370]

Been lifting for 3 years (aged 19), relatively intelligently for a year, intelligent nutrition for 6 months, but your training and nutrition pyramid is gold. Application of this knowledge over the next year, see how far I can progress. Thanks Eric!

[@JoaoKorreiaa]

how's it been since your post

[@joshuagn]

3 years later this series is still the best

[@SacredTemplar8]

A rare gem of a series,we're very grateful to have you spread such useful knowledge in a condensed and coherent form!Also,keep growing ze beard :) ,looking good.

[@enricodenobrega8758]

Eric, thanks so much for all these vids, watching them all the way down here in Cape Town. Looking forward to the final two levels.

[@jasonsixtyone]

this is such an amazing series eric. lots of invaluable knowledge and gems you give away for free. subbed + liked

[@LaneProVideo]

Love the new website Guys! great job.

[@MrKhulaid]

Great info, learned a lot. Especially on recovery. Im having a hard time judging my recovery based on weekly volume. It's hard for me to judge optimal volume per week with higher frequency.

[@johncauser3444]

Great series of vids Eric, thanks.

[@psperbund77]

Thank you very much, Really need it - I am in Guatemala city few people. Really can explain. what is the science and art of training - You are the true gem in this Industry -

[@mahdidaman]

Thank you based Helms, been waiting for this vid since the first of the series.

[@vino1809]

Such a great series Eric :) Keep it up and greetings from Germany!

[@VishalHariaOfficial]

I'm really loving this series :)

[@eukleidesk6759]

Another excellent video Eric. Thanks so much!

[@dmx952]

Awesome. Do you coach non-competitors as well Eric?

[@KamJamm]

Very good information

[@ScottEdmed]

Awesome Eric, thank you for the great videos

[@hammadabbas7109]

i cant believe it.. we r getting this information for free.❤♾

[@sy73326]

Dude I'm 66 and this is incredibly interesting.

[@marbin1196]

Thank you Eric

[@100marcoch]

Thanks for sharing man! So helpful!

[@flavor5597]

Awesome Video Eric. Really appreciate your work. Do you plan on getting a bit more in depth when it comes down to nutrition on non-competitive bodybuilders? I'm having a hard time to transitioning from "eating whatever the f*ck I want" to "eating healthy and eating to getting fit" So basically the transition from non counting macros to counting macros. Thanks a lot and keep up your awesome work :)

[@bigtonutz]

that Eric thanks for the great stuff!!

[@SnappyProductions]

I love you Helms!

[@denoffitness3379]

❤❤❤amazing

[@boxerfencer]

Awesome vid!

[@acetpang]

Great stuff! Question: I've heard some people online pushing for utilization of isolation movements first (with hypertrophy being the goal) and then the compound lifts at the end of the workout since it allows for better mind-muscle connection targeting and does not divide your energy amongst different muscles in the beginning but rather the muscle you want to grow in particular. I know this is counter to what you recommend as compound lifts are your "biggest bang for your buck" and involve multiple muscles. I don't know if you think this is a valid alternative take or completely silly but would love to hear your thoughts on it

[@shawndakovacs7708]

Hi! This is awesome! Looking at getting your book too! What do you recommend for an alternative to somebody who has repeated injuries on the incline bench press? It's something I took a year off doing to heal and recover, but when my 3rd time in, even going light, I reactivated my injury. I'm hesitant to ever do incline again! : ) Thanks!

[@maribethcaballero4289]

Another awesome video! Thanks again! Quick question: I struggle to get about 3 pull ups right now and am wondering if I should keep doing them until I progress them, or do you think I should do pulldowns in the 8-12 rep range for maybe 3 or 4 sets? I try to get 8 sets of 3 on pull ups now and oh also I am a powerlifter btw. Thanks!!!

[@gdartfrog]

love it thanks

[@ChadCilli]

I found your recommendation for compound movements interesting. The other day on Facebook, Paul Carter of Lift Run Bang was saying that doing cleans, snatches, power cleans, and power snatches aren't just bad for muscle growth, but they actually cause muscle loss no matter how many reps you do. How do you feel about that statement? To the best of my understanding, any compound movement performed with sufficient volume should increase hypertrophy and not cause muscle loss, but I was told by Paul that is incorrect.

[@Team3DMJ]

Integrated Performance Solutions I have a feeling you might be misinterpreting exactly what Paul means. He probably is comparing them versus other movements, rather than saying that something about those movements causes muscle loss, or olympic lifters would all have atrophied away to nothing by now.

[@ChadCilli]

Team3DMJ I thought that too. I figured I misunderstood him, but then he explained that the Chinese weightlifters have to do so much hypertrophy work to make up for the muscle lost from doing heavy singles and doubles, and then he cited a T-Nation article that said you lose muscle from weightlifting. It just didn't make sense to me because I assumed that mechanical loading, in general, would favor at least the retention of muscle if not actually the growth of muscle mass. Maybe he was trolling me?

[@shawndakovacs7708]

Also, do you recommend women to be more in the 8-10 rep range over the 4-6 rep range? Seems like Rippetoe recommends that, but I could be wrong ; )

[@allsam18]

amazing complex info... It deserves to by on frontpage of bodybuilding.com ♥

[@shawndakovacs7708]

One more question, how often do you change your workout program/routine?

[@howso239]

King Helms 👑

[@alexwise41]

Hello Mr. Helms, I always wondered when you got your masters degree in Philosophy what did you write your dissertation on? was it on a logician, philosopher, ethicists, aestheticists, the list can go on and on lol. Thanks. Team3DMJ

[@xDiilllToullllliiiDx]

I think this should be paid :) thanks for Givin this for free Eric

[@BereaverBand]

Only one muscle group can be worked properly at a time with any exercise. And one exercise can be working two different muscles depending on which one you mentally activate and consciously contract. E.g. bench press can work triceps or chest depending on whether you push your hands out or in respectively. Same with lats and driving with the elbows and imagining the humerus coming towards the spine. In effect, you are modifying compound movements to become isolation movements (in that they isolate and train only one muscle group maximally). So why not just do isolation movements to maximally train each muscle group at a time?

[@turnippatrol4607]

BereaverBand Compound movements give you a mechanical leverage advantage, allowing you to lift heavier loads, stressing the body more, creating a greater adaptive response

[@Team3DMJ]

BereaverBand Any evidence to support the very first sentence of this statement? People would have a very tough time doing things like walking, running, jumping etc if that was the case lol.

[@BereaverBand]

Team3DMJ Logic? It's unlikely that two or more muscle groups are worked absolutely equally and fail simultaneously.

[@daieldaielsson1399]

BereaverBand let's say an exercise trains your "muscle A" 80% and your "muscle B" 70%. With enough sets you will still have achieved close to maximum development in both those muscles. And don't forget that the muscle that you put the most focus on will be the first to tire. So "muscle A" will maby get 80% stimulus for the first few sets but as it gets tired "muscle B" will take over and do most of the work. With your logic it sounds like a muscle will get the best development from a 1 rep max isolation exercise.

[@Team3DMJ]

BereaverBand So does a muscle need to fail to be trained effectively?

[@author.editYT]

Epiccc

[@Pennyinmouth]

thumbs up for the haircut

[@MichalisFloyd]

Eric, can you please clarify why EXACTLY compound excercises are superior to isolation for bodybuilding purposes (aside from imbalances and time management purposes)? If the weight is being distributed 'evenly' across the muscles involved during a compound movement, why cant you produce the same results simply by doing multiple isolation excercises ? (case and point, bench press VS chest flys, front delt raises, tricep extensions.)

[@Cwillz303]

From my understanding it's because of a) the synergistic effects of using all those muscle groups resulting in greater hormonal response (I'm not sure of the bro science: actual science ratio on that statement so the main reason is...) b) Compound movements= more weight moved, meaning that the big movers get a better mechanical loading, and can do more volume, PLUS the smaller muscles (stabilizers and accessories) get to work at the same time.

[@htnomakeup]

Sugoi ;3

[@ryann8348]

12:15 The Smith Machine screws up the squat by itself

[@Ezrocker000]

How can i get adjust this to a push pull legs program towards hypertrophy?

[@BereaverBand]

if compound movements are good for working multiple muscles, bang for your buck etc. why not do a kind of squat-OHP combo? Maybe deadlift-BOR or Leg Press-dumbbell press at the same time. Lots of muscles worked at once right? (the answer is that it's better to destroy the hell out of one muscle group at a time rather than knackering yourself out training loads of muscle groups at once nowhere near failure)

[@TunnelVisionAthletic]

'The Muthele' lol

[@coachelak]

I am first ;-)

[@marybeansie6367]

I'm sorry but should not everyone in the fitness industry come watch and give a thumb up?