#184 – Dr Eric Helms: A Masterclass on Strength Training & Building Muscle

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 minutesThe 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

1:1 Online Coaching Application

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#184 – Dr Eric Helms: A Masterclass on Strength Training & Building Muscle

The Lifestyle Lifters Show

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