Eric Helms Shares His Ideal Natural Bodybuilding Split
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- Опубликовано: 19 окт 2024
- What is the ideal natural bodybuilding split "on paper"? Eric Helms reveals where he is currently at with his training as he continues to prep toward INBF/WNBF World Championships, as well as how it has evolved since 2019 and the real reason why he no longer has a "full leg day". Especially when prepping for a contest.
This video is taken from episode 105 of the Longevity Muscle Podcast with Eric Helms from Team 3DMJ. Eric is a coach for drug-free strength and physique competitors as well as the Chief Science Officer of 3DMJ. Eric earned professional status as a natural bodybuilder with the PNBA in 2011 and is preparing to compete at the 2023 INBF/WNBF World Championships
For the full episode: longevitymuscl...
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#legday #naturalbodybuilding #bodybuildingnation
Instantly clicked when I read no more leg days
+1 😂
😂
Nobody has a gun to your head man, just don't do them
@@Ventryx Yes they do.
Any thing with Eric Helms is gold!
Yes! Thank you for tuning in 🙏👊
I came to this conclusion organically after 6 years of training and trying every split, volume and intensity “template” under the sun. When setting up a mesocycle or season, I start with what muscles/areas I want to prioritize and the target sets per week. Then I choose exercises that I like, are accessible/easy to setup, and have had a good track record (no joint issues, good stimulus to fatigue). Then I start assembling them like Lego on each day across 5-6 days. So my days end up sometimes being full body, sometimes just upper, sometimes just arms, sometimes lower and abs, etc. i find my days are balanced this way, where I’m not confined to “this is a push day” or “this is legs only”. No more days where I feel overly destroyed, or like it was a total walk in the park.
Eric is fantastic as always, and it’s great to reaffirm my non-standard split is viable and maybe even optimal for my needs and time available.
I literally ended up with 3 full body days and 2 upper+abs+calves days. No day is longer than 1h. Most stuff (except squats and rdls) are supersetted. I'm always looking for my next training day. My main reason for not starting with a split is because I will skip stuff if I don't superset. And I tend to superset excercices that are close to each other (physically in my gym). If the calf machine is next to the shoulder press machine... I'll take it
I ended up in the same place for my "split". I started PPL and felt so beat after my leg day that I swapped to a PP(Arms) model where I squatted on Push, and did DL on Pull. From there I realized spreading out my volume across multiple days lead to better quality so my split evolved into this weird Full-Body split. Basically I end up hitting all my priority muscles 3x a week, squatting 2x a week and deadlifting once. It has felt like solving one of my problems every step of the way so I'm glad to see other people coming to the same conclusion.
@@bobnewkirk7003 apparently actually training and not getting FearOfMissingGains when you don't follow the most popular split or volume/whatever you end up with sensible stuff. I wonder why I couldn't do it earlier tbh 😂
That last 15-20% of muscle will make you look so much different but you have to do everything right to get it
Literally. The newbie gains phase only lasts so long. Hope you get to your goals.
This is facts. You can back roll too if you don’t eat and train on point.
It’s like constantly hiking up a mountain with more and more weight attached to your back, and one wrong move you’re going to lose size.
absolutely. Ive always found after around 10 years when you get to that advanced stage to keep making some very small gains over a long period of time takes being really in tune with your body and 'listening' to what your body needs over the long haul and knowing when how and why to make those very slight adjustments, as by that stage consistency alone isnt enough. Ive found it's often two steps forward one stab back and repeat
@@TypicallyUniqueOfficiali’ve not experienced that at all. Maintenance is much easier than building new muscle…like literally 1/2 or 1/3 the volume
Very insightful. I always love listening to Eric. Really loved the video! 👍
Glad you enjoyed. Thanks for tuning in!
Ive recently started doing my own full body / upper lower type split for the same reason. Ive never enjoyed leg days even when seeing really good results and getting really strong on the lifts, Ive always found them a chore mentally and physically. now at 46 years old after lifting since the early 90's dont care about training my legs so much so ill put them on minimal volume and spread that volume out through the week to minimise it further
Holy schmokes. This makes a lot of sense. Great advice.
Thanks for tuning in! 👊
Interesting i was just thinking about Cut my volume on back per session but instestead do it every 5days. I do more often with less exercisea per session
Would love to hear Eric’s thoughts on the silver era routines and diets.
Nice! Perhaps something to bring up in a future conversation. Thanks for sharing 👊
outdated. we have learned a lot since then.
@@ShawnGetty-eb1gjpencil neck take
Thanks for sharing this. Would love to Collab some time
Having legs as a day of its own is moronic. Do quads on chest day, hamstrings on back day, calves ob arms day. You will be AMAZED at the results.
Serge nubret split 😜
In hindsight, I think my special power was auto-regulation in my youth. I was always very good at knowing how and when to adjust my training based on self awareness. Also knowing when to eat a little more or a little less based on both feel and how much work I'd done.
Coming back to lifting in my 40s, I am starting to realize just how often people try to fit to the program exactly then don't realize why they get injured or stall out
Is there anything that says how many sets per body part he does ?
Check out Eric's recent series on the Team 3dmj RUclips channel where Eric and Brian go into detail on that. The specific video is: "Believe 2024 - Forging the Unlikely Pro Champion: Episode 2, Recovery, Timeline, Training Program"
cool thanks. Happy new year!@@longevitymuscle
You're welcome and happy new year to you as well! @@salmark9080
What's the auto regulation tool he talks about at the end?
I wanna know how much muscle Eric estimatet He has Put on, on His Last bulk
Thanks for sharing and stay tuned! More coming with Eric 💪
👍👍👍
Can you elaborate on how this is ideal for everyone when everyone is different ?
Hi, thanks for tuning in. Where in the video does Eric mention that it is ideal for everyone...?
Ahh so it’s the ideal split for Eric 👍
Exactly! @@TrynagetJacked
Click.
Click bait
This split works for him, but personally i can't to mw full body is the worst split
Why do you dislike full body ; for me it works
@chandansimms9167 I get so bored and my body doesn't recover as well sadly. I grow way more from bros
@@justvibing2497 I get what you mean; overtime I’ve grown used to it though
yappin...
Too much training. I don’t like when people try to make it complicated. You either don’t train hard or are severely over trained. Train 2-3 per week as hard as you can to failure and rest. Upper lower split. Not complicated.
It need to be when you want to be in the top 1%.
Most people are basically pussies and never come close to come much volume or intensity they could be pushing so it doesn't really matter.
Breaking news: everyone is different