The BEST Way To Get JACKED and STRONG (ft Dr. Eric Helms)

Summary

In this video, Dr. Eric Helms discusses the concept of powerbuilding, the combination of strength and hypertrophy training. He emphasizes that most people can maximize gains in both areas simultaneously and suggests focusing on low rep, low volume training for specific lifts while dedicating more time to hypertrophy. Helms, a pro bodybuilder and powerlifter, shares his experience and insights on training for both strength and physique, advocating for a pragmatic approach to exercise selection and training volume.

Takeaways

• 😀 Dr. Eric Helms advocates for an 'ideologically impure' approach to training, suggesting that most people can maximize strength and hypertrophy gains simultaneously.
• 💪 The concept of 'power building' is discussed, which involves focusing on both strength and hypertrophy training for an optimal physique.
• 🏋️‍♂️ Dr. Helms emphasizes that for most trainees, a specialized program is not necessary, and they can achieve strength and size with a general program.
• 📉 He mentions that as one progresses to higher levels of training, specialization may become necessary to continue making progress in a specific sport.
• 🔄 The idea of periodization is introduced, where training phases are alternated based on the individual's goals, such as focusing on powerlifting then switching to bodybuilding.
• 📊 Data from studies is referenced to support the idea that hypertrophy can be achieved with various rep ranges and that strength is not solely dependent on heavy lifting.
• 🏆 Dr. Helms shares his personal experience, having competed in multiple strength and physique sports, and how he trained to achieve success in both.
• 🤔 The conversation touches on the misconception that powerlifters cannot be muscular or have a good physique, challenging the stereotypes associated with different training goals.
• 🧠 The importance of understanding that training for a specific sport selects for certain physical traits, rather than the training causing those traits, is highlighted.
• 🏋️‍♀️ For the average trainee, Dr. Helms suggests focusing on compound lifts and not worrying too much about optimizing every aspect of their training program.

Q & A

What is the main topic of discussion in the provided transcript?

The main topic of discussion in the transcript is the concept of 'power building,' which refers to training methods that can maximize both strength and muscle hypertrophy simultaneously.

Who are the speakers in the transcript?

The speakers in the transcript are Dr. Eric Helms, a well-known figure in the field of strength training and bodybuilding, and the host of the channel, who is interviewing Dr. Helms.

What is Dr. Eric Helms' stance on the combination of strength and hypertrophy training?

Dr. Eric Helms believes that most people can maximize their gains in both strength and hypertrophy almost completely simultaneously, and he advocates for a pragmatic approach that combines elements of both types of training.

What does Dr. Helms suggest as the first step in power building?

Dr. Helms suggests that the first step in power building is to commit to being 'ideologically impure' and accepting that a blend of strength and hypertrophy training methods is necessary.

What is the 'minimum effective dose' training mentioned in the transcript?

The 'minimum effective dose' training refers to the concept of performing the least amount of work necessary to achieve the desired training effect, which in this context means building strength while also allowing time for hypertrophy.

Why does Dr. Helms currently focus exclusively on bodybuilding training?

Dr. Helms focuses exclusively on bodybuilding training because he finds that he cannot maximize his potential when trying to split his attention between strength and hypertrophy.

What is the significance of the 'Big Three' exercises in power building as discussed in the transcript?

The 'Big Three' exercises, which refer to the squat, bench press, and deadlift, are significant in power building because they form the foundation for developing strength and are adaptable for hypertrophy training as well.

How does Dr. Helms approach training for athletes who compete in both powerlifting and bodybuilding?

Dr. Helms takes a phasic approach for dual sport athletes, balancing the minimum dose needed for maintaining muscle size while focusing on powerlifting, and alternating between phases to optimize both disciplines.

What is the 'phasic approach' to training mentioned by Dr. Helms?

The 'phasic approach' to training involves periodizing training into different phases, each with a specific focus, to optimize performance for both powerlifting and bodybuilding according to the athlete's goals and competition schedule.

What does Dr. Helms suggest for individuals who want to be strong but are not interested in powerlifting?

For individuals who want to be strong but are not interested in powerlifting, Dr. Helms suggests a training program that is 80% to 90% hypertrophy-oriented with some specific strength training on top, focusing on exercises that build muscle and strength effectively.

How does Dr. Helms view the relationship between powerlifting training and physique development?

Dr. Helms views powerlifting training as a means to develop a muscular and impressive physique, contrary to the misconception that powerlifters are not muscular. He believes that with the right approach, one can achieve both strength and a desirable body shape.