Dr. Eric Helms is back on the podcast for an in-depth discussion on his latest training and nutrition insights. We revisit his uni-corn offseason gains, how his recent mini cut set him up for prep, and why he’s able to handle close to 30 sets per week for multiple muscle groups.

We also break down his latest research on protein intake when dieting, including key takeaways from his recent paper with Martin Refalo and Eric Trexler. Plus, we dive into the ongoing protein debate between Menno Henselmans and Milo Wolf.

To wrap up, we tackle a big issue in the evidence-based space—science communication. With new studies frequently challenging existing ideas, many lifters feel lost in a whirlwind of conflicting information. Eric shares his perspective on how to navigate it all.

This one is packed with insights to help you train smarter—don’t miss it!

Timestamps:

00:00 Intro

02:58 Update on Eric

09:05 How much muscle gained in the offseason?

11:41 Mentality shift around volume and the current scientific literature.

26:27 How to figure out optimal volume

30:23 What's the limiting factor and how to measure it?

32:59 Is higher volume necessary?

39:48 Social media impact on science

58:15 New protein study. How much is needed?

01:26:15 Anecdote vs. evidence

01:41:37 New version of the muscle and strength pyramid.

01:46:58 Classic physique in natural bodybuilding

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