Muscle and Strength Training Pyramid Level 2 Volume, Intensity, Frequency
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- Опубліковано 16 жов 2024
- The complete in-depth Muscle and Strength Pyramid books muscleandstreng...
Part 2 of "The Muscle and Strength Training Pyramid" series.
In this episode I introduce level 2 of the pyramid, Volume, Intensity, and Frequency (VIF).
Intensity References:
1- www.ncbi.nlm.ni...
2- www.ncbi.nlm.ni...
3- www.bodyrecompo...
4- borgefagerli.co...
5- www.bodyrecompo...
6- www.ncbi.nlm.ni...
Michael Tuchscherer and Reactive Training Systems (RTS) www.reactivetra...
Volume References:
1- www.ncbi.nlm.ni...
2- www.ncbi.nlm.ni...
3- www.ncbi.nlm.ni...
4- www.ncbi.nlm.ni...
5- journals.lww.co...
6- www.ncbi.nlm.ni...
7- www.researchgat...
Frequency References:
1- www.ncbi.nlm.ni...
2- www.ncbi.nlm.ni...
3- www.ncbi.nlm.ni...
4- journals.lww.co...
5- www.strengtheor...
6- diginole.lib.fs...
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Stupid vlog gets 10k plus views in moments and pure solid information doesn't ! Awsome video
That's what separates the elite from the mediocre
akshay soni people on youtube dont care about getting good information and results; They just want to be entertained. Look at the most popular channels on youtube and they're never the ones with the best information.
Yes because this video was SSSOOOOOOOOO FUCKING entertaining....
McNastySlam go watch a cat video lol I'm not an entertainer
Team3DMJ Sorry I was being sarcastic with +ilikemuffins222. I thoroughly enjoyed this video and the information was solid. I have watched it over a few times to really get a decent understanding. I apologize if my comment came off in a disrespectful way. I have nothing but respect for the 3DMJ crew and all you guys do for us. I've been following you guys for years and it has changed my whole outlook on diet and training. Please keep doing what all of you are doing. You are an inspiration.
Everyone needs to set time aside to watch this video...seriously awesome Eric.
yes, especially all those "youtube fitness gurus" which don't know shit about proper training and nutrition, yet they're giving advice to thousands out there. irresponsible bitches!
good point.
I'm doing the same too
Agreed. I would recommend this for personal trainers as well. It's awesome information!
I ve studied sport s science, I ve learned more in this video than in my courses
2021 but this is timeless.
You should write a book around these Piramid series. I'd be interested.
probably the most informative training video ive ever seen
Watching these videos is like reading a dissertation. You are the man Helms. Thank you!
8 years late to watch this... and Loved it. Thanks 🙏
Same. Just hearing about this.
it's sad that has only 83k views...pure quality infos
Cliffs/Takeaways: Do enough, but don't do too much. More is not better. The shortcut won't work in the long run. There's more than one beneficial method to gain muscle. + a bunch of more science that you won't learn unless you watch the whole video :)
Great content eric
"remember this is 3D muscle journey, not 3D muscle tomorrow"
looool ... so true though
I can't thank you enough for these pyramid videos. Finally a flat out explanation of nutritional standards, and basic knowledge for programing.They are the cliff notes everyone on youtube has been looking for. All the years of surfing the web, weeding through the bullshit, finally to find a youtube community that provides reliable information (ogus, bryce, layne, 3dmj). Special thanks for posting the references, literally no one else on youtube does this.
So underrated. Those who need this information the most likely won't be able to appreciate it. This post is a diamond, in the heaps of workout vlogs, full days of eating, body part split trash.
Respect for everything you and the rest of 3dmj guys do Eric... You've saved a lot of people including myself from making bad choices in bodybuilding #natty4life
Sometimes we take this free valuable information that Alan, Eric and Brad put out for guaranteed. Really appreciate the immense amount you three have contributed through affiliating with various youtubers (Omar, Matt, etc). Following ya'll for 4-5 years I've learned more for practical application then I ever could. Thank you guys again.
How come this doesn't have like 100,000 views already? This is pure gold.
37:54 of Eric Helms...cant be true. Either pigs have flown or unicorns are in my closet
Always come back to this video with my training. Clears up the confusion and too much black and white style advice. Thanks Eric
Overreaching has been doing me wonders in regards to strength and size gains. I do my normal push, pull, leg split in a 6-8 rep range for 4-5 weeks. Over those weeks I add either more weight, more reps or more exercises. Then I ramp up to doing 4-5 full body workouts in one week. My full body days are only bench, overhead press, deadlift and squat for 5x5. I then back off and do a deload week. Right now that program is doing the trick.
Eric, your ability to discuss so much information to us and make it clear and understandable is incredible. Thanks so much for the videos!
this is the best thing on UA-cam, hands down. Can't express enough how thankful I am for all this information.
Watched the whole 37 minutes and there were tons of useful information.
Thanks for taking your time to make these videos Eric.
Awesome video, Eric!!
These videos are pure gold
how come this video is no more popular in the web, Thanks Jeff Nippard recommending good videos like these on the table.
Thank the lord for Eric Helm. Excellent, articulate, and passionate in the field of exercise science.
this should have millions of views
finally someone who knows what he's talking about, this is very informative. You are as good as athleanx and Ben pakulski!
These videos are extremely thorough. Keep up the great work!
8 years later still Gold
This is such a plethora of information. I wish I had found it sooner! Thank you for this. YOU are amazing!
Awesome Video! the content, how u explain and summerize, just on point! Iam watching this from germany and this is one of the best youtube channels out there, videos like this one make your channel so valuable. Keep up the good work! :D
Another great video! I feel I must say a few things. The criticized "traditional" volume-strength-light/power organization is over-stated by Zourdos. I've personally read an article by Bill Starr where he recommends the same organization espoused by Zourdas. So what's traditional? What's more, I think it important to note that Zourdas did not come up with DUP, and even less invent the volume-light/power-strength scheme with which we're familiar with today.
Just reviewing ur work. It’s 2019. It’s still useful for me
Epic! Outstanding work my man! I am a newbie and happy to be here! I'm looking for guys that can deliver technical data in a practical manner so that I can apply it to my training! I've just found an expert! Thank you for this video and the series! Keep it up!
Always nice to come back and brush up. thx you a thousand for the nice content mister.
greetings from Switzerland
this vids should be a staple for every bb beginner
Can we end the series with a template? Such as Johnny Candito's program for example
What a video, give you so much more confidence in what you dedicate your time to doing in the gym. Thanks Eric.
The conversation with effective reps :) so glad I have talked about this before. Eric you so smart :) that conversation we had with Borge
I appreciate your videos has help a lot giving me more clarity and confidence
Awesome video man. Very practical!
Question.. how can I tell whether or not I've recovered from my previous workout? Atm I just can't tell whether or not I should taper/deload or add more volume.
Btw, you could write an awesome book about programming (and nutrition and training in general), of which there is no complete book atm to my knowledge. Keep up the good work Eric, it's much appreciated.
Good question. Was wondering about this as well
***** There are a few ways of determining recovery. Simple questionnaires, heart rate variance, actually beginning to warm up and seeing how the weights feel, physical soreness (sometimes). If you are stronger or metrics like bar speed or total volume you’re able to accumulate are higher/faster, you know you are more recovered
Lyles book is coming out soon. Gonna be a fricken Bible
Bryce Lewis
That sounds plausible. What I often experience though is that everything stays the same; same energy levels, same bar speed, same weights lifted as the previous time. What should I do then?
Sam Adams
Probably so! But it's just the nutritional part. Would be great if someone like Lyle, Eric, Layne, Alan or Brad would write a comprehensive book about how to program your training in a practical way. I'm sure the first one to do this would get so much credits.
Thanks to Helms, I've raised my dota2 MMR significantly
great job Eric. your knowledge and way of putting things into perspective are absolutely amazing! definitely taking a lot of what you said into consideration and will use it in my training to perfect the skill of lifting heavy things. on to the next episode.
Frequency examples and their explanations were awesome. You are fucking genius in your field. Well done my friend.
Gonna watch every single second
Awesome info man thanks for putting this together and linking the pubmed urls!
Thanks from Spain Eric! Keep bringing us your knowledge, your work is awesome :)
Fantastic content Eric. I thoroughly enjoyed that and will watch it again. My question: if the goal is hypertrophy you recommend 1/4 of work in the 1-6 range. Is there any science that supports this is better than doing all work in 6 and higher range? I could imagine one might be able to get better recovery/more volume in using the latter.
Phil B52 He said it in the video, training in the lower rep range allows you to accumulate more volume over time since it will be easier to get stronger.
This video is pure gold. Simple and straight to the point. All the key points full covered. It's sad that some great bullshit-spreading videos get million of views and great informations like this don't.
watched it before but watching it again!
Extremely interesting topic and video. I have been training for almost 3 years now, in the last year going REALLY high on volume -320 total reps/week on legs, 320 on back, 200 on chest, 200 on bis, 200 tris, 300 shoulders at around 10-12 rep maxes and while early on I've made some gains I began to realize that something wasn't adding up as (even though I did a deload every 4th week) fatigue has caught up to me and I have stalled any progress.
Currently I'm in my 4th day of another deload week, starting my next session I'm going to take it light volume-wise. I've watched all of your nutritional pyramid series videos too, but this one right here has been the most thought-provoking for me. One question, if you will - given the fact that I've overtrained my ass into the ground with a fuckton of volume in the last months, would you recommend me to extend this 1 week deload even further or jump straight into your mid-range recommendations for an intermediate lifter, volume-wise?
sets of 6 with your 5 Rep Max?
Pretty sure he meant to do one LESS rep than your max, not 1 more. So do 4 reps with your 5 rep max. Or do 5 reps with your 6 rep max. He just fucked it up.
This is ridiculously good information. Eric, you da man!
thank's for uploading Eric.
Sooo, essentially I want to strive for constant progression in volume, intensity, or frequency?
Excellent video. Thank you very much.
Awesome video Eric, how is nationals prep going? Met you at Auckland champs, not sure if you remember!
Team3DMJ, An example, you are doing 4 or 5 sets of EZ-bar curls at the end of workout with, just for argument sake, 20kg for 12 reps. By set 3 your reps have dramatically dropped to 8 per set, so keeping same weight would result in 20kgx8=160kg of volume for that set.
However, you could reduced the weight by 2.5kg and get 10 reps on the next set i.e 175kg of volume.
Question is: Should you be thinking like this for hypertrophy all the time or are we splitting hairs and really by the end of a work whether you are getting an extra 15kg of volume doesn't really count for much in bigger scheme of things?
Eric Helms ftw
this is such valuable information, thanks Eric!
thanks for the advice eric lastly a topic i found interesting was if someone during there surplus was taking part in about 2-3 double weight training sessions a week and then moves to a dieting phase would it be wise to take away the double session and perhaps replace it with cardio or just stick to a single session regardless of how big of a deficit they are in? because recovery will only be hampered when in a deficit so just focus on maintaining tension on the bar for the duration of the cut?
Great video Eric, Very appreciated.
Fantastic and informative video man thank you
Love your work Eric, keep it up!
So training for general strength and training for hypertrohy are pretty much the same thing, using challenging loads for sufficient volume. Then if someone is a powerlifter practicing expressing their strength with singles, doubles and triples?
Does the 40-70 for volume, is that for every separate exercise or total? Because if you just do 4x8 bench and 2 other exercises for chest at 3x8 each that's already 80, and that doesn't seem like too much volume.
gotajerb muscle group/ movement
Thank you! this has been so helpful! love your content!!!!
5x5 for 3 times a week is 75 reps per week. That's already above the max limit, plus the fact that you could very well be using 90% or higher of your 1rm, and you never dial it down. Could these be reasons why the eventual plateau happens?
awesome video! hope you get 1M views this is a real video! thanks these videos help me a lot! greetings from Bolivia! :)
Can I Split all my training volume in a ultra split frequency like:
2 times a day, 6 or 7 days per week?
I do have a personal gym in my home, and I really LOVE to train frequently, but can be VERY short sessions...
Ex: 3 trainings for legs, 5 for biceps and calves, 2 for chest, 3 for back...
My Ideia is 12 to 20 sets per muscle part (per week), looking the overlap between muscles...
My main goal is gain muscle.
Everyday I do light walk about 1:30... (10.000 steps)
1,78 cm (5 10 inches)
68kg (150 pounds)
Great videos. I was a little surprised though that methods of auto-regulating volume were not really discussed. I guess that means that you think it is somewhat overrated?
grmnist No, I just don't think it's a fundamental piece of programming, it can be incredibly useful, but it's not fundamental. I'm doing my PhD on auto regulation!
Super informative, this is gold!
Great video Eric!
Thank you so much for this video!
Fantastic video
20:05 - Eric, we (maybe just I) take you literally, 'waiting until fatigue decreases after overtraining takes forever'?
QUESTION FOR EVERYONE. About the Schoenfeld Powerlifting vs Bodybuilding study.
Does anybody knows did they also measured LBM after the cycle or just biceps improvement?
The metod they used is great but the place may not be the best to see if there overall muscle mass gain is similar.
Maybe the powerlifting group got more muscle on the legs, bodybuilding more on the chest etc.
Measuring just biceps definitely doesn't paint the whole picture.
Anferni Kriksus They also did ultrasound of the quads and there wasn't a difference in groups, but that data was not shown.
Cool, thank you for the reply. Also for all of your master level videos. Please don't go of youtube. :)
Thank you so much Eric this is awesome...
40-70 rep? In your book u mentioned 10-20 sets if we do 20 set with 5 rep it will give total of 100rep. Can you clarify
Near the conclusion he clears it.... 40-70 reps per session with could be 2-3 times a week( frequency)
So if an advanced lifter does 70 reps 3 per session with 3 sessions per week, that could be 30 sets per body part in a week ( this could be optimal for some people in light of new research)
hey eric, i was talking to someone in the comments and we were wondering how do you work out how many reps per bodypart where there is overlap on an exercise. for example, the bench press works the chest and triceps pretty well. does 40 reps of bench count as just 40 reps for chest, or 40 reps for triceps too? or would you do more isolation exercises for another 40 ish reps for tricep stimulation. does this make sense? hope you can clear it up!
bigbobabc123 gonna go over this beginning of next video
I'm curious how close to failure do you have to workout at? Like if you take your 12RM and only do 6 reps per set for multiple sets vs doing sets of 6 with a 8RM volume equated Would you get the same growth? Thanks Eric!
Julian Lucas Becomes a bit more important the lower the load is to get closer to failure so more of the reps are effective, with heavier loads not as much, so I'd advise doing work over 8 reps probably 1-2 reps shy of failure in most cases (of course periodized) and for strength training, 1-3 reps shy of failure has a place depending on where you are in a periodization plan
Team3DMJ Thanks for the response!
Duuude, where were you when I started lifting :( awesome video!
so i had a question I'm 23 been working out for about 2 years and i was wondering when you say for the foundation that volume should be 40-70 reps per body part, how exactly would i go about that usually now i do about 6-7 exercise per back and about 3 exercises for biceps say for a back/bi day. So if I'm doing about 3-4 sets per exercise and 8-12 reps on each exercise am i doing way to much volume? for biceps i do about 3 exercises with 3-4 sets of around 6-12 reps is that too much? thank you for your help these videos have so much information.
Another awesome video, Eric. Love all the research backing your videos and information. Simply no broscience :).
does the 40-70 reps apply to arm training? If no then what's the range for that? I wouldnt think arms needed to have the same volume as say legs or back at 40-70 reps/ session.
Eric do u recommend a volume reduction in training right away when cutting or does it depend on the deficit and should one train at a lower RPE then usual then compared to when bulking and had better recovery? any advice would be appreciated thanks!
Roberto Ricciardella When and if needed, if we're talking an extended cut with very limited calories to a very low bodyfat, it may need to happen, a short cut to a not very low bodyfat, with a not very aggressive deficit, may not be necessary.
I do a 4 day upper lower split and on my OHP upper day I do OHP, dips, lateral and rear raises which equates to 108-140 reps for shoulders!! most of my sets are 3x6-12 reps is this then useless volume? Am I counting the reps for shoulders incorrectly?
yeah, i am kinda in the same spot would really love some clarification. @Team3DMJ
i think be because he means 40-70 pr. WORKOUT 2-3 times a week so therefore the weekly amount of reps for a intermediate lifter would be about 140-210 reps pr. body part pr. week.
I love you, Helmans.
So having a body part split (Legs - Shoulders/Chest - Arms - Back) where I hit big muscles like chest/back/legs only once a week but with more reps than 40-70 (upwards of 100 reps per part per workout) isn't ideal?
How long should a weight training session last? I have heard a lot lately that a training session should be kept under an hour with cortisol in mind. Any truth in this?
Great content, much appreciated
I'm working out at home with 1x set of dumbells at a fixed weight. how can i make up for the lack of weight, to maximise hypertrophy? doing loads of volume? eg 5x20? or more frequency? faster reps?
backfru Adding reps over time is the best bet, but I'd consider investing in more equipment or a gym membership if this is an important goal to you
So 5 x 10 with 100lb = 5000lbs in 15 minutes is better than 5 x 5 with 120lbs = 3000lbs in 20 minutes if i was to specifically train for hypertrophy? Is that why the "hypertrophy rep range" is called just that? Because the range gets you the desired amount of volume quickest in a session?
In that range you can build volume without taxing to much CNS, connective tissue and recovery time
40+ reps per session, that's 5x8 ? I'm still doing 5x5, so I should lower the weight and do more reps, right?
Eric, would you consider yourself more of an expert in nutrition or training?
Alex Sutton if you look at his profile on the 3dmj website, he has a graduate degree in exercise science, and is doing a phd in strength and conditioning focussing on autoregulation. he also wrote a masters on protein intake during a cut for bodybuilders. so yeah, an all around expert haha.
Alex Sutton I try not to specialize in either, but rather both, I work with weight class restricted strength athletes and bodybuilders, so I need to be versatile, my education is in both, 1 masters in each
Can you explain how someone like Kai Greene gets so much hyperthrophy from using super light weight (way below his 60%) like 30s for curls but still get size only by concentrating on the contraction ?
+Justin Rideout (Just In The Gym) I'm not one to call out everyone on roids, but if people such as kai and others are, they experience more hypertrophy from higher rep "pump training" whereas for naturals getting stronger is more yielded to muscle growth!
Awesome content man
The analogies in this video tho.
HelmsStatus/10
What is the best VIF for explosive muscles (since i play basketball) i want to be fast and strong, yet not slow me down?
How do you know if you're recovered/not fatigued and should add volume?