Eric's split Monday: Upper body session focused on back, chest, and shoulders. (RP has a video) Tuesday: Limbs day, which includes legs and arms. This is one of his most challenging sessions. (RP has a video) Thursday: Comprehensive upper body workout. Friday: Pure lower body session. Saturday: Another upper body session focused more on shoulders and arms, but still includes some chest and back work. Each session: 1-1.5 hours. Weekly volume (including all drop and rest pause sets as individual sets) Chest, Back, Shoulders: Close to 30 sets per week. Arms: Closer to 40 sets per week, including a lot of indirect work. Glutes, Hamstrings, and Quads: Around 20 sets per week on average. Calves: About 9 sets per week, not including potential indirect work from exercises like hamstring curls. Intensitive technique 1. Drop Sets, Rest Pause: Equivalence: 13 drop sets roughly equal the hypertrophy outcomes of 10 straight sets. Application: Primarily used on isolation movements or the last exercise for a muscle group, typically performed on machines. Safety and Effectiveness: Generally avoided on compound, free-weight exercises due to safety concerns and the intense fatigue generated. 2. Supersets (Agonist-Antagonist Paired Sets): Efficiency: Increases workout efficiency by pairing exercises for opposing muscle groups, such as bench press with rows. Volume: May help increase the volume achievable within a workout without extending duration. Exercise Selection & Specialization in Bodybuilding 1. Generally, Focus more on lengthen bias training. However, it is ok to have shorten bias training if you need to less fatique. Not black and white. 2. Use of uniqlateral movement to address inbalance, and allow better lengthen training for some exercise. 3. Auto regulation. If an exercise is causing discomfort, unnessary fatique that is impacting other exercise, or not very effective, its ok to swap out.
Having your colleagues measure your girth is wild 😮 Eric has the most sleeper build of all time. If I saw him at the grocery store I’d think he might dabble in weight training at his local YMCA but his stage pics are pretty wild
15:34 I stay doing antagonist sets.. keep me from getting bored and just feels better , but i started off at a cardio girl . So i my carido vas. Is on point ..but may need to switch to just one full set on body part change it up.. but i
He details his routine and diet on the 3DMJ channel. Check out their playlists. He even posts every check in with his bodybuilding coach. It's extremely informative
48:40 Those calories? What??? I'm 5'8" (175cm), 141 lbs (64kg), ~4 years working out experience (although I didn't get any weight almost 3 years, because every online calculator and personal trainer severely undershot calories I needed to gain weight). I need to eat 3300 kcal/day to get +1 kg (~2 lbs) of bodyweight a month. I am tracking every meal, weighting everything. I track my bodyweight every morning and then I'm looking at 7day an 14day moving averages, to be 1kg higher than 30days before. If I eat less than 3000kcal, I'm losing weight. It is hard to eat that much food every single day. I would expect Dr. Helms eating like 4000+ kcal with his height and weight. Lol, my metabolism is something different I guess. Anyone have it same as I do?
So im a full time cyclist, 6ft 1, 150lbs. I unfortunately have cystinuria so I CANNOT consume more than about 50grams of protein in a day otherwise I piss bits of it out (extremely painful). I have tried to gain muscle and size but cannot, I have decent strength tho (strict bicep curl 40lb dumbbells). If I hop on something like 150 test + 150primo a week will this dramatically increase my protein synthesis and allow my to reuse current tissues and optimize in max new intake to actually gain some muscle? im doing everything else right just handicapped by protein intake.
I’m not familiar with steroids but I’d imagine the amount of protein you can consume is still gonna be the limiting factor. You may use amino acids from other tissues that aren’t being worked as hard. So if you train quads hard you may take some protein from your hamstrings to repair them if your total protein isn’t high enough. Sounds like a tough situation. I’m just guessing, not really sure if steroids can help if you don’t have the raw material (amino acids) available.
@@Kyle111 I have seen those few studies where they take average guys and feed them solely carbs/sugar (and steroids) and they are still able to put on muscle. But this is from untrained person so basically default muscle mass... Im probally only slightly more than default settings.
@@HeyWattsUpCycling In those studies, they are adding the sugar/carbs on top of their ordinary intake, and most people's default diet includes sufficient protein for muscle-building.
don't know whatbtondo about rest days.. I do about 5-6 days aweek upper body lower days I'm just 7 months into training . But saying that. I do alot of running.. walking with incline to I feel that helps with me healing as far as soreness. The only time I'm super sore is around 3 am... every day which keeps me up i gotta get up ..stretch to get relif m! Should intake a rest days off till that gmgoes away or minimizes or am I not stretching enough. I feel fine all day but I move ALOT very active..it's not till I stop moving delayed onset soreness get bad.. I just wanna optimize my rest and healing time off .. ❤
Eric's split
Monday: Upper body session focused on back, chest, and shoulders. (RP has a video)
Tuesday: Limbs day, which includes legs and arms. This is one of his most challenging sessions. (RP has a video)
Thursday: Comprehensive upper body workout.
Friday: Pure lower body session.
Saturday: Another upper body session focused more on shoulders and arms, but still includes some chest and back work.
Each session: 1-1.5 hours.
Weekly volume (including all drop and rest pause sets as individual sets)
Chest, Back, Shoulders: Close to 30 sets per week.
Arms: Closer to 40 sets per week, including a lot of indirect work.
Glutes, Hamstrings, and Quads: Around 20 sets per week on average.
Calves: About 9 sets per week, not including potential indirect work from exercises like hamstring curls.
Intensitive technique
1. Drop Sets, Rest Pause:
Equivalence: 13 drop sets roughly equal the hypertrophy outcomes of 10 straight sets.
Application: Primarily used on isolation movements or the last exercise for a muscle group, typically performed on machines.
Safety and Effectiveness: Generally avoided on compound, free-weight exercises due to safety concerns and the intense fatigue generated.
2. Supersets (Agonist-Antagonist Paired Sets):
Efficiency: Increases workout efficiency by pairing exercises for opposing muscle groups, such as bench press with rows.
Volume: May help increase the volume achievable within a workout without extending duration.
Exercise Selection & Specialization in Bodybuilding
1. Generally, Focus more on lengthen bias training. However, it is ok to have shorten bias training if you need to less fatique. Not black and white.
2. Use of uniqlateral movement to address inbalance, and allow better lengthen training for some exercise.
3. Auto regulation. If an exercise is causing discomfort, unnessary fatique that is impacting other exercise, or not very effective, its ok to swap out.
Thank you for taking the time to write this 💪👍
What the hell
Legend
What is RP and where do i find the workout videos?
Aí generated
Two legends!! Thanks for the great info
Having your colleagues measure your girth is wild 😮 Eric has the most sleeper build of all time. If I saw him at the grocery store I’d think he might dabble in weight training at his local YMCA but his stage pics are pretty wild
51:30 so this amount of calories in the upper 2000, is in a caloric surplus or maintenance?
Sounds like a surplus the way he describes it. Makes me wonder if he does any dedicated cardio besides his daily step count.
15:34 I stay doing antagonist sets.. keep me from getting bored and just feels better , but i started off at a cardio girl . So i my carido vas. Is on point ..but may need to switch to just one full set on body part change it up.. but i
Are you going to make a video based on his routine?
Almost no one should be doing his routine.
It is extreme, and he’s an extreme outlier who is highly advanced.
He details his routine and diet on the 3DMJ channel. Check out their playlists. He even posts every check in with his bodybuilding coach. It's extremely informative
48:40 Those calories? What??? I'm 5'8" (175cm), 141 lbs (64kg), ~4 years working out experience (although I didn't get any weight almost 3 years, because every online calculator and personal trainer severely undershot calories I needed to gain weight). I need to eat 3300 kcal/day to get +1 kg (~2 lbs) of bodyweight a month. I am tracking every meal, weighting everything. I track my bodyweight every morning and then I'm looking at 7day an 14day moving averages, to be 1kg higher than 30days before. If I eat less than 3000kcal, I'm losing weight. It is hard to eat that much food every single day. I would expect Dr. Helms eating like 4000+ kcal with his height and weight. Lol, my metabolism is something different I guess. Anyone have it same as I do?
What is the systematic review with meta analysis he talks about in 33:05?
So im a full time cyclist, 6ft 1, 150lbs. I unfortunately have cystinuria so I CANNOT consume more than about 50grams of protein in a day otherwise I piss bits of it out (extremely painful). I have tried to gain muscle and size but cannot, I have decent strength tho (strict bicep curl 40lb dumbbells). If I hop on something like 150 test + 150primo a week will this dramatically increase my protein synthesis and allow my to reuse current tissues and optimize in max new intake to actually gain some muscle? im doing everything else right just handicapped by protein intake.
I’m not familiar with steroids but I’d imagine the amount of protein you can consume is still gonna be the limiting factor. You may use amino acids from other tissues that aren’t being worked as hard. So if you train quads hard you may take some protein from your hamstrings to repair them if your total protein isn’t high enough.
Sounds like a tough situation. I’m just guessing, not really sure if steroids can help if you don’t have the raw material (amino acids) available.
@@Kyle111 I have seen those few studies where they take average guys and feed them solely carbs/sugar (and steroids) and they are still able to put on muscle. But this is from untrained person so basically default muscle mass... Im probally only slightly more than default settings.
@@HeyWattsUpCycling In those studies, they are adding the sugar/carbs on top of their ordinary intake, and most people's default diet includes sufficient protein for muscle-building.
don't know whatbtondo about rest days.. I do about 5-6 days aweek upper body lower days I'm just 7 months into training . But saying that. I do alot of running.. walking with incline to I feel that helps with me healing as far as soreness. The only time I'm super sore is around 3 am... every day which keeps me up i gotta get up ..stretch to get relif m! Should intake a rest days off till that gmgoes away or minimizes or am I not stretching enough. I feel fine all day but I move ALOT very active..it's not till I stop moving delayed onset soreness get bad.. I just wanna optimize my rest and healing time off .. ❤
Dr. Swole how much muscle are u missing out on if you dont hit your protein goals consistently?
That would depend on how much you miss it by. Definitely something you’d want to prioritize if you’re serious about muscle gain/retention.
.7 grams per pound seems to be a good LOW end goal. .9-1.1 is even safer.
@@leodesforges161 0.7 - 0.8 per lb is the recommended dose. 1g+ if you're on steroids.
.
So long story short i should.start measuring.. and skin folds ?
Does Eric do cardio?
55:19 so humble 😅
What do you mean?
👍👍
You've been absent bruh
Elite bulk 😂= roids
Natty stats= eat alot,sleep , protein bodyweight amount gain 10-15 pounds every month ez.
Gain that fast and you’re fat fast, that’s a stupid statement
lol 10 pounds a month? Uhhh no