How to Train for Maximum Muscle Growth (ft. Dr. Eric Helms)

[@Itsmekvn]

This being free is the peak of the modern age bodybuilding

[@spacepapi3703]

Real. We are in the golden age of fitness information

[@dada-gx9ii]

It’s not for free. It’s paid with the data extracted from us and the advertisement placements.

[@wwalker1744]

@@dada-gx9iioh shut up

[@dada-gx9ii]

@@wwalker1744 lol

[@geminix365]

It literally misses nutrition

[@RafaelW8]

Eric is the first person that really made an impression on me when i first started out my fitness journey back in 2016. Absolutely love the guy

[@pretty_flaco]

hes been consistent, transparent and for the most part a straight shooter. he never chased trends or did stuff for clicks

[@Souljaxl]

Yeah, first guy that really resonated with me in the bodybuilding world 🐐

[@TunnelVisionAthletic]

I remember him way back in 2012 when he prepped Matt Ogus

[@benhoover6586]

This format where the guest goes into detail and then you summarize the info is top tier

[@user-ii7xc1ry3x]

Eric is the man. I did enjoy this narration type of video around the interview.

[@hmq2007]

Agree. Excellent video format.

[@enmorot]

Probably your best video so far! Great collab! Eric is such a gem.

[@Darknight526]

Eric talks about a pyramid that covers the basics of hypertrophy and training. Here are the guidelines, from most important to least. Adherence: The base of the pyramid; the best program is the one you can consistently follow based on your lifestyle and constraints. Training Stimulus: Focus on volume, intensity, and frequency. Recommended 10-20 sets per muscle per week, with training frequency adjusted accordingly. Progressive Overload: Essential for growth; progress should be measured by performance improvements rather than just increasing weights. Exercise Selection: Should be effective for hypertrophy and practical to perform; prioritize exercises that allow for progressive loading and meet personal needs. Rest Periods and Tempo: Less critical than other factors, but adequate rest (1-2 minutes) and controlled tempo are beneficial.

[@TheCJRhodes]

All of this stuff can feel like second nature to someone who is 2+ years into their journey (that has been taking it seriously), but spelling it out like this is such a great idea. It’s usually how I approach getting a newbie into it, especially the “adherence” part. Consistency is absolutely key, so they need to find something that works for them and is something they can manage and have fun with, even on days they absolutely don’t want to work out on (which can sometimes be the majority of time😂).

[@sergejstojanovic2518]

that was really digestible, i like those comments that you made

[@ericrhelms]

Thank you so much for having me on my man 🫶🏻

[@davidbarko7004]

Loving the signposting that you did here, really helped with the retention. I was literally taking notes 😂

[@Yupppi]

This narrative interview format is working nicely. Here I am listening to Helms talk about adherence as I'm skipping a workout for lack of sleep and another training session today.

[@Seisry]

Finally, maximalism training

[@Antoniombbsena]

might be the best video on muscle growth i've watched, kudos for both!

[@fabiopapalia]

Eric was the first non-ped bodybuilder i followed to learn the science of muscle growth here on YT. Since 2014. Today i purchased a new couple of heavy dumbells to make my homegym more smart and trendy. (110 lbs joint the crew!)

[@BunDinYo]

I loved this video. So much high-quality information in such a short video. Aaand for free. ❤🎉

[@user-ii7xc1ry3x]

Ancient Egypt getting sued 🤣

[@dranaju_oficial]

They might be shaking right now in the past hahaha

[@T.Coscia]

Great video. Thank you.

[@PEM-zt5rd]

I recently found this channel. Im glad to see that Milo cares so much about the sciencentific details and makes sure that exact (not neuanced) recomendations reach the viewers! Now that is quality...Keep it up! Subcribed!🎉

[@youteubakount4449]

As a time traveler, Eric is the first person that really made an impression on me when i first started out my fitness journey back in 2056. Absolutely love the guy

[@fenrirgg]

Do you remember who won the world cup 2026?

[@TurdBoi666]

​@@fenrirgg Netherlands

[@fenrirgg]

@@TurdBoi666 ok, I'm betting my debts to Netherlands, all in!!!! 💰

[@G.Bfit.93]

1.) Technique and Intensity 2.) Recovery and Volume/Frequency 3.) Diet and Sleep

[@TheHybrid350]

Great, love seeing the collabs with other experts

[@deboraharnaut989]

Awesome, thank you both !!

[@ropable]

Eric Helms might be the most articulate person in evidence-based fitness

[@freshwildflowers]

Why is this video so dimly lit? Feels like I'm watching two mysterious shadow ninjas discussing hypertrophy.

[@farhadshafai3011]

turn up brightness on your screen :)

[@tahirballikaya213]

Saving energy

[@TravisHowrish-v2c]

They couldn’t afford good lighting after spending all their money on their discount online PHD

[@JeffO-]

So it doesn't keep you awake if you like to have it on while falling asleep.

[@peterfarr9591]

Great video! Always love to see more Eric Helms content!

[@UncleTyRoh]

Great video Milo I really liked the narration after Eric spoke.

[@Yk-xw7oi]

I love this vidéo THANK YOU 💪🏻

[@322juanes]

Huge video, thank you both!

[@nully1579]

absolutely beautiful video format

[@sun0never0sets]

Interesting how he says; once you equate volume, frequency isn't important. Now I'm curious which one yields more hypertrophy; doing deep cable chest flys after exhausting the muscle at the end of an intense chest day, or doing cable flys as an alone exercise a different day when the muscle is fresh just to cover your weekly volume "if intensity is kept relatively the same".

[@MrCK312]

According to Dr. Mike Israetel, it would be the cable flys on a different day when the muscle is fresh. He says that once a muscle is stimulated for growth, the benefit of extra volume is minimal regarding hypertrophy. By continuing after the muscle has already been exhausted, you will be training more toward muscle endurance not hypertrophy.

[@LewieTenorio]

Information here is GOLD.

[@nikos.1644]

Great Summary. Great Format. Great Stuff!

[@imonyoutube7065]

Best fitness channel

[@papaspaulding]

Ive heard of Erics pyramid over the years but this is the first time I've actually taken time to look at it. It's pretty much perfect, although im strongly biased as an advanced natural lifter it's the exact order of components ive found and preached to be the most beneficial also. I'm always saying the trinity (volume, intensity, frequency) dictates everything whilst also giving you full control of your training over any split or programme

[@ozzy6162]

I've got the Training Pyramid book and it's very good but as usual most of the information is directed towards those in their 20s & 30s....maybe 40s. Some of the information, such as the recommended weekly volume etc., needs to be adjusted if you're a guy in your 50s, 60s etc., where endocrine changes (eg: testosterone) can affect aspects of hypertrophy and particularly recovery. Experienced oldies already know this, but newbie oldies probably don't. If I ever have a spare 35 quid I'll buy the Nutrition Pyramid book as it's nutrition that I have the main problem with. Good video Milo - cheers 👍

[@steelphantom9105]

Agree.

[@MagDumpsBicepPumps]

My favorite superset is ATM

[@shararm]

Bruh

[@p7reston777]

Amazing amazing content ! Thank you !! 🔥🔥🔥🔥

[@gerym341]

Thank you for this excellent video

[@SB_1357]

4:20 Paul Carter has already been saying this for soo long

[@slee2695]

I remember paul carter telling people to do 100 reps barbell curl with an empty bar..lmao

[@SB_1357]

@@slee2695 when?

[@neckropemancer5416]

Yeah he changes his mind on stuff a lot and doesnt take any accountability on it but he has been saying this for a while.​@@slee2695

[@unreactive]

you should do lengthened partials merch, i'm serious

[@rafael_ellanios2708]

You have the best channel

[@mohamedelsaudi4306]

Sending love and greats from egypt..meat you at the court ❤

[@emiliojoserangelgonzalez8542]

Beautiful video 🤟🏽♥️💪🏼

[@Oi-mj6dv]

Based eric helms as always. Good content right here.

[@Just_another_nobody.]

Adherence, I have read the book. 😎

[@keytonbush3925]

You dropped this, 👑

[@morganm1868]

Raise your hand if you've been watching YT fitness since before Eric was doing the M&S pyramid - 3DMJ is goated

[@TravisHowrish-v2c]

I was watching Eric when he was just a random guy featured on Matt Ogus channel lol

[@MerelG-x5c]

Hi dr Wolf. Could you create a video around the deadlift and your opinion on it's place in any routine as you often hear it's bad for your back, it's too much CNS fatigue, it's overrated, or... It's absolutely necessary. U get what I mean. It's interesting

[@RafaelW8]

So, if I do 3 sets of 10 on dumbbell lateral raises, and wanna progress, I try to add some reps to that over the next few weeks before adding weight. For example, I do 3 sets of 10 reps at 10kg. Then over the next 4 weeks, I try to hit 3 sets of 12-14 reps at 10 kg. And when I feel comfortable with that, then I jump to 12kg, but lower the reps back to 10? Am I understanding what you guys mean by "double progression" right?

[@dieandgoaway]

Yes

[@uberpab]

That's right. For double progression in lateral raises, I'd train in a 8-15 rep range, as the general weight jump between dumbbells is 5 lb (that's a lot of weight for a small muscle to handle). You'd try to do something like this: 10 kg x 8 reps 10 kg x 8 reps 10 kg x 8 reps Next week or two, you'd go: 10 kg x 9 reps 10 kg x 8 reps 10 kg x 8 reps Again, next week or two: 10 kg x 9 reps 10 kg x 9 reps 10 kg x 8 reps And you'd go building it up until you hit 15 reps in every set. Once you get to that point, you increase the weight to 12 kg and start over in the lower rep range of 8-15. My two cents.

[@svengali5415]

thanks, good clarification - i found Helms' discussion of this confusing until i realised that it presumed the default approach of trainees to be weekly increases in weight, providing they were able to achieve #reps within their desired range at constant RIR FWIW, i think most post-novice trainees work this out for themselves once it becomes much harder to add weight that said, any enthusiastic trainee at any level stands a high risk of becoming hopelessly confused by the recent deluge of research-based lifting content produced by Wolf, Israetel, Henselmans, who all seem desperate to catch up to Nippard (one of the only non-PhD influencers they like!) while i appreciate their efforts, it's getting very repetitive, click-baitey and overly-focused on optimisation rather than pragmatic simplicity for the vast majority of their audience, who aren't not aspiring pros or bros if you tried to program all the evidence-based conclusions and experientially "validated" information, you'd have the most convoluted and confusing workout program in history - with zero chance of adherence! (Hmmm...maybe they're trying to sell us their apps!)

[@uberpab]

@@svengali5415 Yeah, I know what you mean. I think there's only so much to cover regarding hypertrophy and Helms, Wolf, Israetel and Nippard already covered it all. This is probably not too good for them, as the constant need of uploading content is becoming just too much for everyone, really. Tiktok is just worsening this, as the attention span is becoming shorter for the users and they are demanding more and more information as quickly and short as possible. Sigh..

[@ck-rd2ce]

The most important thing for hypertrophy is getting stronger in a bodybuilding rep range (8-15). If you're not lifting more weight for more reps 6 months from now, you won't be any bigger. You can't train intensely/productively to 0/1 RIR and be doing multiple sets of everything

[@doublebigMark]

Such a gem of an episode. \

[@12PieceAndaSoda]

Exercise selection/long muscle length training should def have more importance knowing what we know now which we didnt in 2013. 2013 was the era of power building for hypertrophy which has changed 10 years later to lengthened partials

[@n1ck72]

59th HERE! Have to say, thank you doctors as the new studies works better and better for most of the average guys in the gym. Also it does work wonders and I just can't wait to go and train. Ah I feel like in the first weeks when I started lifting. :)))

[@Monster_Physique]

While I was getting my B.S. in EXSC and Sports Studies I was also starting my fitness journey and all the little things I had implemented from the beginning keep getting proved in the latest research 😂

[@gary_michael_flanagan_wildlife]

One problem I have is when to stop in the gym. Like on a push day, I usually do only 6 sets of triceps and i sometimes feel I could do more. I believe the research says train each body part twice per week up to 20 reps total at the high end for naturals. So I usually do about 12 sets and I push the last set to failure. Should I be doing more? Do arms typically need less sets than the larger body parts? Intermediate lifter here thanks!

[@johnluckhaus3036]

Eric Helms might be the funniest guy in fitness youtube.

[@MerelG-x5c]

Also interesting. What squat variation do you see best? And would u prefer of that variation, the pause version, the pin version, the normal version?

[@jdtransformation]

Where do you suppose “Nutrition” (protein intake, creatine, etc) would fall on this pyramid? I’m guessing somewhere in the middle (on either side of Progression)…. Thoughts?

[@iZenZation]

I love Eric. ❤

[@getgt]

Regarding frequency is 2-3x per week per muscle group absolutely optimal or can a 7 day single muscle group split be optimal too? E.g. Ryan Maclellan’s 7 day split

[@Dennzer1]

13:05 checklist for part 4 of the pyramid.

[@jasonrgriffin]

Is there a list of the categories that you need to hit? I feel like I’m covered but it would be nice to have something to compare to

[@Black-Circle]

intensity is king...if youre not going to failure especially 3 reps before you actually do then you might as not bother training. People dont even know what true failure is

[@digitalfly772]

Right on, high intensity followed by proper recovery makes muscles grow. 35-45 minutes training sessions... If you can do more than that, you're not training hard enough !!!

[@johneldridgefitness]

Will be spending more time here on your channel ,just can't take Mikes analogies any more!

[@dimitrisblaxas9412]

Dr Wolf 🐺 need wore diet and meal plan now. Thanks

[@rinoishak]

One says at least 1 minute or 2 minutes of rest, the other says drop sets are just as effective, then another says volume is the most important, then which is it, if studies are showing volume being most important for muscle growth? If I want to maximize muscle growth, shouldn't I just train in drop sets close to failure and ramp up those numbers as time goes (focusing on volume) to gain as much muscle as I can?

[@jamiedickson]

What if you can only lift 2 to 3 times a week, 52 years old and also trying to lose your dad bod? I've been told to do a total body workout each session, but lifting heavy enough to create stimulus in each session would be unfeasible.

[@benchcrewgames]

If placing tension at a longer length creates the greatest results, then wouldn't static contractions/holds result in the greatest development if performed at that point?

[@shinobi339]

Thanks

[@joshuahernandez9257]

I am around 18% body fat with a decent amount of muscle and have been working out for 1.8 years, would a body recomp at maintenance be a good option for me and would progress be really slow even with proper recovery and training?

[@Hunt4Hypertrophy]

Shout out Eric helms…… I’m the Mt Rushmore guy. 🤘🏻

[@MyNameIsNick_]

Milo saving on the electricity bill to pay back those student loans. Turn up the lights bro!

[@son8I7]

Epic vid

[@AislingDonohoe]

GOAT

[@BlackBullKnight]

Instead of training chest twice a week with a total of 12 weekly sets of chest exercises, would it be better if we trained chest everyday with less sets, for eg: 2 daily sets so it adds upto 12 weekly sets? Would it be better since the frequency goes up without actually doing more? Please tell me your thoughts Mr.BigNeckMan

[@tomaslopes9879]

It would be worse if you trained the same muscle group everyday because you’re never leaving enough time for your muscles to recover properly

[@BlackBullKnight]

@@tomaslopes9879 Yeah but I'm not training with enough volume too so I recover faster

[@tomaslopes9879]

@@BlackBullKnight i get that, but you would get better results doing higher volume and not training the same muscle group daily

[@BlackBullKnight]

@@tomaslopes9879 Noted :)

[@digitalfly772]

Too much focus on volume. Hit that muscle as intensly as possible. And rest it until the pain goes away. You will grow with proper nutrition

[@overtonpendulum2071]

What about proper technique? Should it be on the pyramid?

[@gamerkyle14]

Squats to failure.. been there done that, ruined my whole week 😂

[@digitalfly772]

Sounds like you trained your legs perfectly

[@morrisboris6877]

So, what kind of doctor is Eric Helms? There's a KZbinr who goes by Dr. Anthony Balduzzi. Gives out really bad advice and has extremely poor form. I asked what kind of doctor he was and the question was deleted the next day.

[@brothermike8055]

You need a lighting guy

[@Mathachew]

Great info as usual from Eric... but your editing really needs to stop adding of those annoying sound effects.

[@DILFDylF]

There are so many whiny babies in the comments. There's literally people praising and bitching about the exact same things.

[@MaxIQ77]

Cluster sets > Failure

[@gokukakarot1855]

For the algorithm

[@Sonic_1000]

I'll die on my bro split hill with 2 leg days.

[@17jnewman]

Ya know Helms is not too far off on the pyramid being applicable to achieving any goal as a human. Think about it for a minute...

[@JimmyNumb]

Thank you Dr Helms, you are the reason i’m a PT.

[@SPRVLN27]

How in the world does stability have little relevance when it comes to hypertrophy??? You give me two genetic clones for "X" amount of time, I'll have twin A do only RDLs and twin B do only Bosu Ball RDLs, and have literally every other factor be identical (relative weight, volume, intensity, diet, etc. etc.), and I have no doubt twin A would have more hamstring growth.

[@Jacuzzii-M]

I understand your point but the thing is, stability doesnt play a big role if you perform exercises as they are supposed to. We are not built for Bosu Balls RDLs

[@pretty_flaco]

what’s up with the mood lighting 😂

[@Abe_3000]

I would love to hear an extended version of the progression conversation...it's a lot more nuanced for hypertrophy vs strength. Awesome collab!!

[@petruraciula9056]

Eric Helms pyramids TM

[@lukeharris2622]

💪✝️

[@mikesmicroshop4385]

Why do you not do the courteous thing for your guests and PUT LINKS TO THEIR STUFF IN YOUR SHOW NOTES like just about EVERYONE ELSE DOES!!!!!!!!!????????

[@Tommy_007]

Only 1% is interested in knowing the percentage that understands THAT.

[@martinjrbulko]

how important are T lvls?

[@pancakerizer]

Not very (in the physiological range). And also they aren't really possible to naturally meaningfully change, other than sleeping better and loosing wheigt if you're obese.

[@typingunknown6243]

Hello to the audience first of all.. apostle ex alcoholic, which trains for 8 months i can tell u one single thing; You guys training foe 16 years don't look half like I do... at my 37. And there's no reason for this audience to believe and fallow. What makes sense is , anyone who trains will gain and they believe is u behind the outcome which is far from the truth. I just eat whole food 2, 3 times. Adding salt in gym wather (real Himalayan), beef, eggs, chicken.. and magnesium, d3 .. u name it. If I post a pictures u would probably quite talking. I don't push to failure each set and over work .. but not overloading to avoid accidents U guys are bs.. resting 2 min, never more then 30 sec to 1 min period Intensity is the key

[@petepan1330]

Dante Trudel said it best, not verbatim= Studies should involve IDENTICAL TWINS. C,mon brainiacs, let's make that happen.

[@samfunfun646]

video a little oversaturated

[@robertthompson5501]

So Rest Pause, Dog Crap, short rest period is not recommend. 🏊🏋🏼‍♂️🧨🦊

[@eldadyamin]

The Israelites built the pyramids

[@Black-Circle]

5:19 how not to train 6:11 ???? massive amount of over training. not gonna get you the best results. upper lower 6 days a week??? you gotta be kidding

[@francoisrongeot4912]

who are you even ??

[@Black-Circle]

@@francoisrongeot4912 ronnie Pickering

[@Black-Circle]

@@francoisrongeot4912 10-20 sets a week is overkill

[@Black-Circle]

@@francoisrongeot4912 who are you?

[@Black-Circle]

@@francoisrongeot4912 who are you? Waiting

[@JesusGarcia-Digem]

Looks like Mike Mentzer and Dorian Yates were correct in a lot ways. Excellent video Wolf.

[@Black-Circle]

agreed more so than this 10-20 sets 6 days a week nonsense

[@Leonidas-eu9bb]

Haha. I think we don't want more muscle mass. Instead we want to be super strong, powerfull, fast and agile. Something like a combination like a NFL receiver and a athlete in the decathlon event. Gain muscle is not in anymore. Really!

[@Muniswarannn]

Like big cats ,wild animals ..I get you