Welcome to another episode of Nutrition and Life Podcast, where we delve into the intricate world of health, fitness, and competitive bodybuilding. Today’s special guest is Dr. Eric Helms, a seasoned natural bodybuilder, co-founder of team 3DMJ, and a senior research fellow at AUT New Zealand. In this episode, Eric sheds light on the nuances of training frequency and recovery, contrasting weekend warrior workouts with more frequent weekly sessions. We explore his journey to triumphs in bodybuilding competitions, where his focus on medial delts and lats significantly enhanced his physique. Eric also shares an experimental approach to calf training that incorporates prolonged stretching with orthotics for hypertrophy. We delve into individualized training plans and the challenges faced by advanced lifters, discussing the importance of balancing intensity, volume, and rest intervals to optimize muscle growth. Eric reflects on gaining 10 kilograms of lean mass over his career, highlighting the logarithmic nature of muscle growth and the effectiveness of different training strategies, from drop sets to supersets. He also touches on equal training responsiveness in men and women and considers the implications for beginner and intermediate lifters to progress effectively. Join us as Dr. Helms combines his extensive experience with evidence-based insights, offering practical recommendations for achieving peak performance while maintaining balance and preventing burnout. Stay tuned for an engaging discussion that promises to enrich your fitness journey! Timestamp Overview: [00:00] - Introduction [03:20] - Training Frequency and Recovery [12:40] - Competition and Preparation Success [21:15] - Experimental Calf Training Insights [28:30] - Importance of Individualized Training Plans [35:50] - Challenges and Strategies for Advanced Lifters [44:30] - Intensity, Training Volume, and Avoiding Injuries [53:15] - Gender Differences in Muscle Gain [01:05:00] - Proximity to Failure and Training Recommendations [01:15:45] - High Volume Training and Diminishing Returns [01:26:00] - Muscle Group Specialization Cycle [01:35:00] - Wrapping Up and Final Thoughts Follow Dr. Eric Helms: Instagram: @helms3dmj https://www.instagram.com/helms3dmj Facebook: https://www.facebook.com/ericrhelms/ Website: https://3dmusclejourney.com/ Episode Availability: Catch this insightful conversation with Dr. Eric Helms on all major podcast platforms, including Apple Podcasts, Spotify, Google Podcasts, and our very own website. Connect with Us: Visit our website at https://nutritioncoachingandlife.com/ for more information about the podcast and to access our archive of episodes. Connect with us on social media @nutritioncoachingandlife for the latest updates and to join the conversation. Remember to subscribe, rate, and leave a review if you enjoyed the episode. Your support helps us bring more content like this to you. Join us next time on the Nutrition and Life podcast for another dose of wisdom to help you cultivate a healthier and more fulfilled life!