Most busy professionals don’t love the gym, but they know they need it. The key isn’t spending more time — it’s understanding what really matters for results.
In this episode, I break down Dr. Eric Helms’ Muscle & Strength Training Pyramid, a framework that explains what truly drives muscle growth and fat loss.
From the fundamentals of adherence and volume, to progression, exercise selection, and even cardio, this is your complete guide to training smarter, not harder.
You’ll learn how to avoid junk volume, how many sets you actually need each week, the difference between training to failure and leaving reps in reserve, and why picking the right exercises matters more than copying Instagram workouts.
We’ll also cover rest periods, tempo, and how cardio fits into a strength program without sabotaging muscle growth.
Finally, I’ll share how we use Metabolic Resistance Training (MRT) with clients — a method that combines the best of strength training and conditioning so you can look good, feel good, and perform at your best.
And I’ll show you exactly how to structure a 4-hour-per-week plan that works even if you’re time-poor.
By the end of this episode, you’ll know exactly where to focus your effort in the gym, how to balance lifting with cardio, and how to build a body that’s lean, strong, and built to last.
Connect with Adrian:
👉 Follow Adrian McDonnell on Instagram
👉 Checkout Adrian’s YouTube Channel
👉 1:1 Online Coaching Application