In this episode, I sit down with one of the OGs of evidence-based fitness: Dr. Eric Helms — pro natural bodybuilder, published researcher, author of the Muscle & Strength and Nutrition Training Pyramids, and co-founder of 3DMJ.

Whether you're a coach, business professional, or just someone who wants to train smarter and eat with purpose, this episode covers everything from time-efficient training to volume thresholds, cardio’s impact on gains, and more.

What You’ll Learn:

Strength Training for Busy Professionals

• What matters most: volume, intensity, or frequency?

• How many sets per muscle group per week is enough (and too much)?
  

• Time-efficient supersets and how Eric fits 24 working sets into 56 minutes

• The difference between 8x4 vs 4x8 (and how it impacts strength vs hypertrophy)

• How Eric warms up — and how long gen pop clients really need
  

• How to structure sessions for optimal growth, performance, and recovery
  

• How often should you really deload?
  

• Does cardio impact muscle building? And what about doing it post-lifting?
  

• How Eric is preparing for his next contest
  

• What’s different about this prep compared to past ones
  

• And much more!

Connect with Eric & Adrian:

Follow Eric Helms on Instagram 

Checkout The Iron Culture Podcast 

Checkout 3DMJ Coaching

Follow Adrian McDonnell on Instagram 

Checkout Adrian’s YouTube Channel

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