This guy, Would bring up his upper body w free weights,dips Come- on get off the machines, especially cable flyes!! And training 3 x a week is definitely overtraining, And limiting his gains ..
@@harveydoherty6995 he built his physique off free weights, and he’s tried it all. He will know more about lifting and hypertrophy than you will ever in your entire life.
Eric Helms walked so that RP could run. He was the OG big voice in science-based training and a huge inspiration to natural bodybuilders. Also, check out his shows, man is absolutely diced up.
I love Eric Helms because he respresents what a real natural bodybuilder actually looks like, doesn’t give a fake idea of how you could posssibly look.
Then you've all got low standards. Sorry, but I never liked this guy... everyone thinks this is what a peak natural looks like. Yes, maybe a peak natural with average genetics. I'm 260lbs on a bulk (still got fully visible abs!) , about 220lbs on a cut, with 20 inch arms at 6'0 height and I'm much younger than this guy, and I haven't even competed yet after 10 years of natural lifting. One day I will... When I hop on gear, it'll be game over for all these science based mfs... An elite natural bodybuilder shouldn't strive to look natural. If you still look natural after decades of training, surely there's something wrong.
Actually showing what kind of professional Mike really is, not getting in the way. Also finally someone who I can really relate to. Natural, tall, slim and a bit older than most dudes you see on the internet. He's jacked AF! Amazing video!
@@Coerced I think he's around 6'1 but you gotta keep in mind the best pro natural bodybuilders are on stage under 5% body fat, basically death levels of body fat. I think he competes around 176-180ish, the most genetically elite are around 190-200lbs sub 5% on stage. Holding on to as much mass as possible at those levels without the intervention of drugs is a feat in of itself.
Dr. Helms is such an impressive guy. Clearly making the most of his genetics, which likely aren't veering into superfreak territory. Got an impressive head on those shoulders. And for someone with a true love of bodybuilding, to stay natural despite all the external pressures must take an iron will.
Eric has above average genetics, he is 6'1", 225-230 lb in the offseason, which isn't small by any means. Most people don't understand how much weight you have to lose to get into stage condition as a natural. He's above his stage weight here but is still sub-10% bodyfat. The highest level naturals are approaching 200 lb on stage in condition (5-6% bodyfat), which is kind of bonkers, really.
@@DCJayhawk57starting to wonder if I have crazy genetics? 5'9, 185ish, mid 30s, maybe 15% bf? And I'm definitely bigger looking (though less lean) than this dude, I'd say especially my triceps and chest, I'm obviously less lean but yeah. Lifetime natural. Not trying to brag, I just feel like my brain is breaking comparing myself to another lifetime natty and not some 250lb juiced dude lol
@@BigBADSTUFF69 oh yeah, in terms of absolute pure size the dude is a tank. I guess that's how this works, lol you naturally look a bit bigger when you're shorter but you actually are bigger when you're taller. Thinking of a guy like Jeff Nippard too lol
18:22 Sometimes I wonder how much training knowledge Scott the Video Guy has acquired just by being on set. Would be great to watch him go through an RP workout
I hired 3DMJ years back when I was going to do a contest. I can say their entire team is top tier when it comes to coaching, communication, education, etc... The only time in my life I had a balance of mass and leanness was under their coaching.
Yep, social media is flooded and over-saturated with Roiders because of how easy it is to look good when on steroids. Natural bodybuilders are the Few, while Roided bodybuilders are the Many.
Great collab. Eric helms’ q&a videos with Matt ogus back in the day was the first thing that got me interested in taking a more methodical approach to training.
@@Carl-ht3wtit’s the internet, people troll. You stay natural because you don’t want all the shitty life changing side effects from steroids.. just to look lean or bigger? unless you make your living from your physique don’t use steroids and ruin your life
Love when Eric is on the channel! I’m 39, so the same age as him, been lifting since I was 12 and I also have noticed in the last few years I have focused a lot on time and efficiency!! I love lifting still after all these years but it’s interesting how that part is changing. If the routine only takes an hour that’s awesome. I just can’t spend hours intbe gym anymore.
Love Eric Helms, he is the reason I started science based training, started researching more on bodybuilding in general and following RP. Shoutout to his two great books on nutrition and training, highly recommend them.
Eric has taught me so much! Been following him since 2010! I can remember when he moved out of the states! lol 3DMJ is such a good team! Jeff, Berto, Andrea and the Dr 🫡
The “no stopping point” with back is too true. I’ve done back days that were just every set to failure on pull-ups, starting with full ROM, then reducing the range and continuing until it was just scapular retraction as the ROM. Nasty workout, but recoverable, and great stimulus.
2 things 1-it is a pleasure to watch this man work. 10/10, would recommend 2-I love seeing names put to techniques I’ve already been using with clients just “logic says that this would be good” The more I watch RP and the different sports scientists the more I am convinced I’m also really good at what I do. I mostly work with injured people so that is very different and hugely rewarding. But the healthy clients, I no longer feel imposter syndrome
Routine, 3 sets of all: Single-arm Pulldown - 2/3 partial range Incline Press - 5-8 reps range Horizontal Machine Row - do mid-back shrugs once you hit the end of your set Flat Barbell Bench Press - 6-10 rep range Cable Crossover Straight-arm Pushdown - 8-12 rep range? Cable Lateral Raise - Go to failure
Dr. Mike, Your last video which was on fighting it had a very profound impact on myself. Please continue to make more such video which integrates muscles building and combat. Thanks!
They did talk abit at around 12:00 but it was orwelian language so it went through me and i couldn't catch anything sadly but it did look like they we're casting a spell.
So, I really enjoyed this and it's great to hear some science but I found myself pausing and searching for a ton of terms I didn't know (Myonuclear?!). For technical vids like this it'd be great to have Dr. Mike do a voice over or cut away after mentions of a term just to do a 1-2 minute on what it is.
Seeing guys that are natural makes me feel so much better about my fitness. I work out pretty regularly but I’m 43 and every workout is a challenge. I work across from a major university so I’m surrounded by college age guys that are in awesome shape. A lot of the time it’s discouraging to see guys that are so much more fit but then I remind myself that a large portion of them are on peds.
Hell ya, I've been waiting for this since I've seen the interview. Loved the video, learned even more, and can't wait for the other two training videos to drop
First thing to master when training is the facial expression. He got it down, you can clearly see he knows his shit. Some serious isometric training going on there.
"Balanced physique with an unbalanced program" Very good point by Eric. I think is the crux of bodybuilding, especially as you get advanced. I used to train everything pretty evenly, and started getting really torso and lower body dominant for my tastes. I backed off a full leg day to 1x a week, with extra leg extensions on another day and back extensions on another. My lower body volume is roughly half my upper muscle groups, but I'm still making progress in my lower body while dramatically bringing up my upper body weak points (delts, arms, upper chest). The lesser systemic fatigue from only having 1 full leg day makes a big difference in my recovery and ability to have better quality sessions throughout the week. Specialization doesn't have to be a phase, it can be incorporated into your programming once you know how each muscle group recovers. I train basically the same as Eric, dynamic double progression, RIR, and within a rep range. I think it's great once you get used to it. I do my DDP a little differently, in that if I hit the top of the rep range I'll increase weight for just that set the following week instead of waiting until all 3 sets hit that top limit. For pressing exercises, this is a great way to eek out mini PRs, since I find those harder to progress overall compared to pulling.
I started working out again and love the stair master I'm able to do 40min on the 4th day. Been 10 years and idk if I should lose weight first or lift I'm 218 and should be 190. I'm downloading your app today because I heard nothing but the best.
I found out about supersets in these videos and love them. I changed most of my strength training to be supersets (when possible). I like the time savings, or being able to get more volume into the same time, and the additional cardio effects.
@@pritok6 Yeah, sorry, I am dieting, so technically I am just trying to keep the muscle. But thanks for the correction. I am doing 4x15 sets with the antagonistic muscles back to back. When I can eat more calories I will change (or alternate) between this and higher weight / low reps.
Hi Eric, love the training! Could we get a science based stamp collection growth video? I feel like I've hit a plateau, and would love to see how you've overcome your own challenges in stamp collecting.
Having Helms as the guest means Mike basically just gets to take the day off!
4:48 Hahahah 😂
Look at the amount of respect.
This guy,
Would bring up his upper body w free weights,dips
Come- on get off the machines, especially cable flyes!!
And training 3 x a week is definitely overtraining,
And limiting his gains ..
@@harveydoherty6995 he built his physique off free weights, and he’s tried it all.
He will know more about lifting and hypertrophy than you will ever in your entire life.
yuh
Eric Helms walked so that RP could run. He was the OG big voice in science-based training and a huge inspiration to natural bodybuilders. Also, check out his shows, man is absolutely diced up.
AKA the OGBV
Nicely said
yuh
I love Eric Helms because he respresents what a real natural bodybuilder actually looks like, doesn’t give a fake idea of how you could posssibly look.
As a tall natty lifter myself he's a huge inspiration, it can be tough for some of us more narrow tall dudes to fill out.
If he's the bar then the human body sucks.
Damn put some respect on the man’s name lol
Then you've all got low standards. Sorry, but I never liked this guy... everyone thinks this is what a peak natural looks like. Yes, maybe a peak natural with average genetics. I'm 260lbs on a bulk (still got fully visible abs!) , about 220lbs on a cut, with 20 inch arms at 6'0 height and I'm much younger than this guy, and I haven't even competed yet after 10 years of natural lifting. One day I will... When I hop on gear, it'll be game over for all these science based mfs... An elite natural bodybuilder shouldn't strive to look natural. If you still look natural after decades of training, surely there's something wrong.
@@n7Andywhat bf%?
Mike just trying to be useful at random times during this video while eric does all the training, is the funniest shit ever 😂
Actually showing what kind of professional Mike really is, not getting in the way. Also finally someone who I can really relate to. Natural, tall, slim and a bit older than most dudes you see on the internet. He's jacked AF! Amazing video!
@@ja-kidnb6416how tall is he then? He's only ~185lbs and a competitive bodybuilder. Surely he can't be that tall?
@@Coercedcompetitive natural body builder. Big difference lol
@@nwmxrider sure but at 6'2, my natural 220 is nothing special. He can't be that tall
@@Coerced I think he's around 6'1 but you gotta keep in mind the best pro natural bodybuilders are on stage under 5% body fat, basically death levels of body fat. I think he competes around 176-180ish, the most genetically elite are around 190-200lbs sub 5% on stage. Holding on to as much mass as possible at those levels without the intervention of drugs is a feat in of itself.
Dr. Eric Helms is one of the last OG natty fitness RUclipsrs around. Miss his and brOmar Isuf pre the current TikTok aids influencers.
Their podcast is quite nice
Was just going to say Iron Culture is a great weekly listen
Dont forget Mike 0'hearn. Of the the best natties to ever exist.
And John Cena who never did roids!
Natty dream is the Rock, Cena and Mike O’Hearn all together
Dr. Helms is such an impressive guy. Clearly making the most of his genetics, which likely aren't veering into superfreak territory. Got an impressive head on those shoulders. And for someone with a true love of bodybuilding, to stay natural despite all the external pressures must take an iron will.
Not hard to stay natty unless you fall easily into peer pressure or are too desperate to see results.
Eric has above average genetics, he is 6'1", 225-230 lb in the offseason, which isn't small by any means. Most people don't understand how much weight you have to lose to get into stage condition as a natural. He's above his stage weight here but is still sub-10% bodyfat. The highest level naturals are approaching 200 lb on stage in condition (5-6% bodyfat), which is kind of bonkers, really.
@@DCJayhawk57starting to wonder if I have crazy genetics? 5'9, 185ish, mid 30s, maybe 15% bf? And I'm definitely bigger looking (though less lean) than this dude, I'd say especially my triceps and chest, I'm obviously less lean but yeah. Lifetime natural. Not trying to brag, I just feel like my brain is breaking comparing myself to another lifetime natty and not some 250lb juiced dude lol
@@BrofUJu you may think different in real life, he has like 50 lbs on you
@@BigBADSTUFF69 oh yeah, in terms of absolute pure size the dude is a tank. I guess that's how this works, lol you naturally look a bit bigger when you're shorter but you actually are bigger when you're taller. Thinking of a guy like Jeff Nippard too lol
Eric is an inspiration, especially for natural bodybuilding. Great to finally see him on the channel.
18:22 Sometimes I wonder how much training knowledge Scott the Video Guy has acquired just by being on set. Would be great to watch him go through an RP workout
Scott in the workout would be legendary... but then who could film?!?!?
Thank you, Cap. And thanks for returning those infinity stones.
Mike doesn't fuck with Eric like with all other guests, it shows the respect or NDA he signed. Amazing thing to see.
I hired 3DMJ years back when I was going to do a contest. I can say their entire team is top tier when it comes to coaching, communication, education, etc... The only time in my life I had a balance of mass and leanness was under their coaching.
What a beautiful testimonial.
Rare species.. a natural bodybuilder
Rare on social media, relatively common in real life.
Yep, social media is flooded and over-saturated with Roiders because of how easy it is to look good when on steroids. Natural bodybuilders are the Few, while Roided bodybuilders are the Many.
I’m impressed how Mike was able to contain himself watching Eric workout in those tights.
lol
Great collab. Eric helms’ q&a videos with Matt ogus back in the day was the first thing that got me interested in taking a more methodical approach to training.
yo, I haven't heard of Ogus in a looong time
He looks like what I would expect a natural Bodybuilder to look like.
Waste of time. Imagine doing bodybuilding and being natty, Jesus christ what is wrong with People
Cool reaction @@sundvallen
@@sundvallenAre you serious?
@@Carl-ht3wtit’s the internet, people troll. You stay natural because you don’t want all the shitty life changing side effects from steroids.. just to look lean or bigger? unless you make your living from your physique don’t use steroids and ruin your life
Uh oh, someone has body dysmorphia.
Love when Eric is on the channel! I’m 39, so the same age as him, been lifting since I was 12 and I also have noticed in the last few years I have focused a lot on time and efficiency!! I love lifting still after all these years but it’s interesting how that part is changing. If the routine only takes an hour that’s awesome. I just can’t spend hours intbe gym anymore.
Love Eric Helms, he is the reason I started science based training, started researching more on bodybuilding in general and following RP. Shoutout to his two great books on nutrition and training, highly recommend them.
The most serious I have seen Mr. Mike been
Yes. He brought him back from Dr to Mr
Honestly, the best RP training video to date.
This is amazing. I’d love to see more exactly like this.
Excellent video! I love how Dr. Eric Helms explains everything so comprehensively and accurately. He’s a huge inspiration for me! 🙌
His leg day next please 🙌
i think its coming soon
Eric has taught me so much! Been following him since 2010! I can remember when he moved out of the states! lol 3DMJ is such a good team! Jeff, Berto, Andrea and the Dr 🫡
Helms is one of the GOATs and a huge inspiration to us natties.
Not huge i think
@@wahyuadityakurniawan3225 Not huge compared to what? Pharmacy goers?
Dr. Helms is amazing! Thanks Dr. Mike for bringing him here and giving him the well deserved massive audience exposure.
This is probably the RP video that should have the most views in a few months. The amount of useful info already in the first half is incredible.
Loved this. As a fellow full natty bodybuilder it was a trip seeing how similarly I train to him.
The “no stopping point” with back is too true. I’ve done back days that were just every set to failure on pull-ups, starting with full ROM, then reducing the range and continuing until it was just scapular retraction as the ROM. Nasty workout, but recoverable, and great stimulus.
Finally great to see a real natural lifter
Dr. Eric Helms, the goat. His books helped me a lot in my journey to become a trainer. Pure gold.
Would you go down on him?
Can you reccomend any books my dude? 😊
@@mattpatt199 muscle and strength pyramids, Eric Helms
@@mattpatt199 his books! The muscle and strenght pyramid: nutrition and training. Both of them are great.
@@mattpatt199the muscle and strength pyramide
Eric helms is one of my favorite BB Thank you Dr Mike
This is invaluable info. Hopefully, this is a series for the entire body. Thanks, Dr. Helms and Dr. Israetel.
The Arabic tattoo on Dr Helms’s left arm. Best I can tell it says:
عز نفسك تجدها
“Honor yourself and you will find yourself.”
Thanks! I was wondering what it meant 🤔
Why does a white person have this ?
2 things
1-it is a pleasure to watch this man work. 10/10, would recommend
2-I love seeing names put to techniques I’ve already been using with clients just “logic says that this would be good”
The more I watch RP and the different sports scientists the more I am convinced I’m also really good at what I do. I mostly work with injured people so that is very different and hugely rewarding. But the healthy clients, I no longer feel imposter syndrome
Helms looking stacked, jacked & BULBOUS.
He has solid knowledge but his average built. Nowhere near jacked
He doesn’t look that impressive to me.
is this real or one of my nerd dream?
Had to "take a break" from work to watch this
Its one of my wet dreams for sure
"I'll be in the bathroom for awhile, boss."
In the bathroom now watching this 🤣 but i look better than this eric guy and im natural as well @mcfarvo
@@ethan7505Well, he's 40 yes old... I'm 22 and of course I look better too
Routine, 3 sets of all:
Single-arm Pulldown - 2/3 partial range
Incline Press - 5-8 reps range
Horizontal Machine Row - do mid-back shrugs once you hit the end of your set
Flat Barbell Bench Press - 6-10 rep range
Cable Crossover
Straight-arm Pushdown - 8-12 rep range?
Cable Lateral Raise - Go to failure
I understand completely the reasoning people have for super setting they are the bane of my public gym existence
@jusducks07 Eric probably does his super set faster than some of the slugs at my gym do their regular single sets.
Dr. Mike, Your last video which was on fighting it had a very profound impact on myself. Please continue to make more such video which integrates muscles building and combat.
Thanks!
I'm stoked to know that the 10 RPE I was going to was actually "11 RPE". Thanks Eric.
This is the least Dr Mike has ever talked in a video
Good. No need for his shit humour.
What are you doing on his videos then? @@RBC0405
They did talk abit at around 12:00 but it was orwelian language so it went through me and i couldn't catch anything sadly but it did look like they we're casting a spell.
Gotta love the ability to throw different effective scientific principles in there and routine styles
So, I really enjoyed this and it's great to hear some science but I found myself pausing and searching for a ton of terms I didn't know (Myonuclear?!). For technical vids like this it'd be great to have Dr. Mike do a voice over or cut away after mentions of a term just to do a 1-2 minute on what it is.
Bro is straight up garden gnome in his own video
💀😂
Lmao !!!!!!!!!!!!!
LOL
lol
Nice contrast between Eric and Dr. Mike's training styles, a good collab. Natural body builders are somewhat rarer on YT.
Dr Helms … You know you’re the GOAT when you reduce Dr. Mike to a little color commentary here and there! Yeah!
I loved watching this. Thank you for brining Eric here. I wish more collab comes in future. I wish Eric would create more contents like this too.
Some very clean movements from Eric. Great guest. Thank you both
Love this content. More with 3DMJ team please! It’s an impressive group of natty pro’s who have tremendous knowledge
Nice, I'm off to my crowded corporate gym to implement this strategy
i so happy full stretch is geting the attention it deserves.
Hey, it's the other Eric from Iron Culture. Good for him!
Love this alternating push-pull antagonistic sets approach
Thank you for having Eric Helms on your channel. Great workout. Will you also do a leg/arm workout?
Incredible! More Eric Helms in the future!!! He's the man.
Waaah whenever I watch videos like this I wanna go train myself, but I gotta wait till tomorrow when I'm recovered :P
Great video. Love the advanced natural bodybuilder tips. Good to see Dr. Mike and Dr. Eric in the gym together (and Dr. Christle in the background).
lol I’ve been spotted!
Seeing guys that are natural makes me feel so much better about my fitness. I work out pretty regularly but I’m 43 and every workout is a challenge. I work across from a major university so I’m surrounded by college age guys that are in awesome shape. A lot of the time it’s discouraging to see guys that are so much more fit but then I remind myself that a large portion of them are on peds.
Awesome video! Learned some new things I'll try out next time I train upper body
Really enjoying these different collabs, more please!
This was one of the best videos of late. Really, really helpful for natural bodybuilders and regular gym-goers. Thanks folks!
linus test tips
😂💀
Great video. Very information-dense. Took a couple watches to digest it all.
Hell ya, I've been waiting for this since I've seen the interview.
Loved the video, learned even more, and can't wait for the other two training videos to drop
Just found out I use double dynamic progression without knowing it - sweet
Nice to see someone who's not juiced up and 1% top genetics
Its not 1% top genetics, but he is the goat.
Helms is a real GOAT
His programs on boost camp have given me fantastic gains consistently 😊
First thing to master when training is the facial expression. He got it down, you can clearly see he knows his shit. Some serious isometric training going on there.
Mike having other people create video for him. ^^
Eric’s knowledge combined with great articulation and wittiness makes him perfect for the RP channel!
Looking foward to the arm day!
DR mike, your eccentric slow down results are fantastic at less weight.
I also get a good chuckle from your wit 👍
Eric is awesome, incredible workout + information!
Eric trains like a pro. No yelling, he'll finish a huge grinder with a "Yep, that's good."
All the steroid addicts have to get the rage out somehow, I guess
Some people summon rage and some people don't IDK why y'all are making a moral judgement about it.
MORE OF THIS! I would love to get a full hour+ of the docs just lifting and talking. No edits.
Well, I already like the shoulder training from another video but I will definitely take the chest routine from this one.
Anybody catch that sick cybergoth remix of Gangsta's Paradise at 15:52?
"Balanced physique with an unbalanced program"
Very good point by Eric. I think is the crux of bodybuilding, especially as you get advanced. I used to train everything pretty evenly, and started getting really torso and lower body dominant for my tastes. I backed off a full leg day to 1x a week, with extra leg extensions on another day and back extensions on another. My lower body volume is roughly half my upper muscle groups, but I'm still making progress in my lower body while dramatically bringing up my upper body weak points (delts, arms, upper chest). The lesser systemic fatigue from only having 1 full leg day makes a big difference in my recovery and ability to have better quality sessions throughout the week.
Specialization doesn't have to be a phase, it can be incorporated into your programming once you know how each muscle group recovers.
I train basically the same as Eric, dynamic double progression, RIR, and within a rep range. I think it's great once you get used to it. I do my DDP a little differently, in that if I hit the top of the rep range I'll increase weight for just that set the following week instead of waiting until all 3 sets hit that top limit. For pressing exercises, this is a great way to eek out mini PRs, since I find those harder to progress overall compared to pulling.
Eric gets absolutely zoned in on those final reps to the extent I’ve never seen before. Amazing video 💪
Thank you for showcasing 3dmj. They deserve the recognition
It's so cool to see people using versa grips on RP. I'm seriously considering getting a pair.
impressive work! thats some great technique :D
My fav docs in one video ❤ can life get any better?
I started working out again and love the stair master I'm able to do 40min on the 4th day. Been 10 years and idk if I should lose weight first or lift I'm 218 and should be 190. I'm downloading your app today because I heard nothing but the best.
Thank you for all your research work, Eric! 👏 👏
The wilhelm scream at 18:46 is a nice touch
I found out about supersets in these videos and love them. I changed most of my strength training to be supersets (when possible). I like the time savings, or being able to get more volume into the same time, and the additional cardio effects.
I like supersets and dropsets. They make me feel good
You changed most of your strength training to be supersets? That seems like a really bad idea if you goal is gaining strength tbh.
@@Enyamasparw he probably meant hypertrophy training. his strength will go up relatively slower but nothing he can't balance in the long run.
@@pritok6 Yeah, sorry, I am dieting, so technically I am just trying to keep the muscle. But thanks for the correction. I am doing 4x15 sets with the antagonistic muscles back to back. When I can eat more calories I will change (or alternate) between this and higher weight / low reps.
Yeah supersets are fine, I don't want to do them though.
Good to see Eric doing good.. He is an OG
So good to see Eric on the channel!
THIS is the content I love from Renaissance periodization! Dr. Mike, Dr. Helms, Titans. 🙏🏼💪🏻
It's so interesting to see someone from the competitive bodybuilding scene. Makes me view my own body differently too
Hi Eric, love the training! Could we get a science based stamp collection growth video? I feel like I've hit a plateau, and would love to see how you've overcome your own challenges in stamp collecting.
I love that you can see his pump increasing with every set.
This intro music always lets me know some shit is about to go down. I'm Hyped.
I absolutely love this video and collab!
Excellent honest Vid, 👌 more of this please 🙏
Few people know what they’re talking about as much as Eric. Such a knowledgeable and genuine guy!
Dr Mike and his guests are the best muscle building education out there 🙌🏽 thanks so much for cutting out the BS and only dropping knowledge
God I would kill to have Dr. Mike as my weight loader while working out!
Some of the workouts look more like tendon training, but I’m no expert. Helms talks in such a precise concise way.