Tag: Helms

Hypertrophy Strength

The power of periodisation

Periodisation is one of those buzzwords in bodybuilding that carries a lot of weight but results in very little action or true understanding. We all know it’s something good and we should be doing it, but we either don’t understand what it means or how to implement it, or we just convince ourselves we’re already doing it and move on.

This article is meant to help you actually understand what periodisation is, how it’s relevant to bodybuilding, and to give you some practical take homes that you can apply to your training.

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Hypertrophy Nutrition

How much protein do you really need?

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He lives in Auckland, New Zealand. The three primary macronutrients – protein, carbs and fat – all have different but significant roles within an overall diet to help you accomplish your body-composition objective. This issue we’re going to take a close look at protein, which contains four calories per gram, but unlike fat and carbs is not primarily used by our bodies for energy. Instead, the primary role of protein is to build and repair body tissue. To fulfil that role, how much should…

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Hypertrophy

Achieve size and symmetry

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. The age-old question for anyone in the physique game is how to improve lagging body parts. We know that muscles grow when we manipulate training frequency, training intensity, and training volume[1]. So, to be effective in this regard, we need to apply these variables to the body parts we need to bring up to speed. Making muscle grow is all about optimizing volume. If you are currently plateaued with a body part and you are recovering just fine,…

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Fat Loss Nutrition

Why calories always count

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He lives in Auckland, New Zealand. Are you focusing on nutrition incidentals and missing the factors that will have the biggest effect on your body composition? One of the most common things I see among bodybuilders or people interested in body composition is that we don’t know what are the big rocks and what are the pebbles. As a result we sometimes spend a lot of time and energy on the pebbles before we even have the big rocks in place. The reason why…

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Fat Loss Nutrition

How to manage a post-show diet

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He lives in Auckland, New Zealand. If your post-contest diet strategy is nothing more than a list of restaurants you want to hit, you need to make a better plan. It is often very hard to think about anything other than the show, but the transitional period from your pre-contest to off-season diet can sometimes be the hardest part of the entire process. Just ask anyone who has competed. To put it into perspective for those who haven’t competed, a case study of a…

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Hypertrophy

Follow the muscle mass formula

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. Training volume, intensity and frequency are the three big picture elements of maximising muscle mass. When I say volume, what do I mean? It’s basically total reps times total sets times weight lifted. In other words, is the total amount of work you do in a session. Volume, out of all the individual training variables you can control, is the one most intrinsically linked to muscle mass growth. That’s worth reemphasising: total volume is the big one…

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Fat Loss Hypertrophy Nutrition

Are you eating too much fat?

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. If you ask someone in the bodybuilding community ‘why do we need fat in our diet?’ the immediate answer is invariably ‘for hormone function.’ At least, that’s always what I hear. But I started to question whether or not it was true because I was always hearing it but I saw almost nothing in the research about it. We basically only have a couple studies that relate fat intake in a direct way to testosterone production[1,2]. Then…

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Fat Loss Hypertrophy

7 new training and diet rules

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. 1 The best form of cardio is weight training I think the best form of HIIT cardio is additional weight-training. This is a new theory for me, but I got to a point where I thought ‘why I am trying to be a sprinter when I want to be a better bodybuilder? Besides, everyone hates cardio anyway!’ This was a conclusion I came to after getting involved with Olympic weightlifting. Have you ever seen Dmitry Klokov, or…

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Fat Loss Hypertrophy

Are you ready to compete?

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. Do you want to compete in the sport of bodybuilding? Then the first thing you need to realise is that you are only ever competing against yourself. It took me a while  to fully understand this and I had a bad mentality for a long time. Like many young American men I had an attitude like Ricky Bobby from the movie Talladega Nights. My outlook was ‘if I’m not first, I’m last’. That doesn’t even make any…

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Fat Loss Hypertrophy

Find the right balance when getting ripped

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He is based in Auckland, New Zealand. Between November 19, 1944, and December 20, 1945, a clinical study was performed at the University of Minnesota in the US that became known as the Minnesota Starvation Experiment[1]. The subjects were 36 men of sound body and mind who had qualified for military service in the Second World War but were conscientious objectors. Since they would not serve in combat, instead they would help the war effort by volunteering for a study to discover the effects…

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