EP. 37 A COMPETITIVE EDGE - DR. ERIC HELMS

In this episode of anabolic radio I’m joined by @ajmorris where we spoke about a variety of topics that range from his recent injury, future contest prep, to insights about both our coaching practices.
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One thing you will find in this episode, a wealth of knowledge that has been gained by learning through experience. The most valuable teacher we have in bodybuilding- and in life.
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Honoring individual variation within the context of- program design, contest prep, fat loss, gaining phases etc.. is imperative for ‘ideal’ outcomes/adaptations for that individual. It is never one size fits all.
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Individual responses to exercise and diet can vary dramatically from one person to the next. This is why I always preach- learning through experience and trail and error will be the foundation for which you can fast track your own progression.
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All of this suggests that you need to consider how you respond individually to changes in training and diet in order to determine what works best for you.
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Links: https://linktr.ee/ishak_ishak

Know your limits
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A mature athlete is someone who knows their limits, accepts them, and understands they can still improve on them.
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An imposter is delusional to the fact they have limits and eventually their inflexible approach will be the end of them.
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This is just one of the many topics of conversation in the latest episode of Anabolic Radio ft. Dr. (And now PRO) Eric Helms. We also discuss his recent competitive season among hype surrounding topics such as longer muscle length training, partials, and much more.
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More often than not when trying to progress towards a certain performance or body composition related goal (e.g. build muscle, get stronger, or lose body fat) people are immediately drawn to what sounds like ‘the best’ approach, or the complexities of nutrition and resistance training.
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This prevents them from mastering the basics and seeing the big picture.
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We look for advanced methodologies, techniques, or protocols and proceed to pursue an approach that is inappropriate for our current level of advancement and unsustainable long term.
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This is sort of like trying to build a house, or skyscraper, without a proper foundation in place.
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We fail to recognize that before we apply the science of muscle building, we must first learn how to master the basics.
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These are among a few topics of conversation I had with nutrition overlord Alan Aragon and easily one of my favorite episodes to date.
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What I think is great about research…

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Is that in the context of exercise science/bodybuilding is that it has validated much of what ‘old school’ bodybuilders did within their training.

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Training to failure

Partial ranges of motion

The importance of variables related to nutrition

The list goes on.

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On the flip side of the coin, it also dismisses the most absurd approaches from muppets who think you won’t get results if you’re not following ‘insert dogmatic training approach’ or see ‘x diet’.

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On the latest episode of anabolic radio I had the pleasure of speaking to @zacrobinson who lead the latest paper on training to failure for strength/hypertrophy. He talks us through the design, we go into practical application of the findings, and how some people can put themselves in a box with RPE/RIR based training.

Missing the forest for the trees?

I don’t blame you.

With information being readily available at our fingertips, understanding how to navigate, or decipher what’s pertinent for you can be similar to finding a needle in a haystack.

In the recent Anabolic Radio episode with @dr_pak we chatted about a variety of topics that range from his PhD on ‘The Minimum Effective Dose’, to training longer muscle lengths, to Deloads, to what makes a great ‘science-based’ communicator.

Tune into the full episode to understand what’s worth your precious energy when it comes to making long-term progress in the gym.

Thanks for your time Dr. Pak!

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In the latest episode of Anabolic Radio I had the pleasure of chatting to @FORTITUDE_TRAINING where we discuss Nuances of Range of Motion

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Range of motion is simply the objective measurement our joints/muscles are able to move through.

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In every exercise there will be 4 phases of a rep:

• Eccentric (in a squat that will be the downwards motion)
• Isometric in the Lengthened position (bottom of a squat)
• Concentric (upwards motion in a squat)
• Isometric in the Shortened position (top of a squat)

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For myself and my clients I always program tempo, which is simply allowing us to standardize how long we spend in each 4 phase of a rep. This is incredibly important when it comes to standardization of what you’re doing during a set.

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Back to range of motion- as of late in the industry people have been off their rocker about emphasizing the lengthened position in an exercise. Dr. Scott took a few days, before the episode to brush up on what the current body of literature is suggesting when it comes to whether it’s best to train a muscle through a full range of motion, partial, or emphasize the lengthened position.

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I couldn’t think of anyone better to have a deep dive on this topic with, thank you for your time Dr. Scott!!
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After a slight hiatus, Anabolic Radio is back!!

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In this episode I had the pleasure of speaking to Lauren Colenso-Semple who is currently finishing up her PhD and has worked with the likes of @billcampbellphd @bradshoenfeld @andygalpin and now currently @stuphillips . We discussed all things related to women’s physiology and hypertrophy in addition to her latest paper on Menstural Cycle, or Phase based training.

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I think the biggest take away from our discussion was in general- Often we like to turn to research to tell us how to structure our diet and training programs, and studies certainly can act as guidelines or starting points. We must remember, however, that in general, most research reports averages.

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Individual responses to exercise and diet can vary dramatically from one person to the next; averages don’t provide us with this information.

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This is why I always preach- learning through experience and trail and error will be the foundation for which you can fast track your own progression.

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All of this suggests that you need to consider how you respond individually to changes in training and diet in order to determine your optimal program design.

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Tune into the full discussion for a deeper dive- available on all streaming platforms.

Thank you for your time Lauren!

Going through a bodybuilding contest prep is like an eating disorder simulator
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EVEN if you have never experienced eating disorders or body dysmorphia, these are potential issues you will experience during your journey. Especially more so the case when nearing the tail end of a dieting phase/contest season.
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Going from 5-6% to 8-12% for a male or
Going from 10-14% to 15-20% for a female
A sudden shift, necessary shift, still looking better than 99% of the population, but you THINK you look bad because you’re no longer ‘your best’, it’s all mind games and perception.
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Depending on the:
1. Degree of the deficit
2. Approximate weight/body fat lost
3. Diet Duration
We are bound to experience natural responses from our body that are ‘BUILT IN’ our systems and these responses helped our ancestors survive during periods of starvation/famine. Metabolic Adaptations and Low Energy Availability or Relative Energy Deficiency in Sport (termed RED-S) are bound to occur at some point, so understanding how to maneuver and manage them is critical for long term success.
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Even more so the case when it comes to the Recovery Phase.
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These are among a few topics of discussion in the latest episode of @anabolicradio with the virtuois, poetic @helms3dmj from his white ivory tower, who NEVER misses. You’ll want to tune into this one, available on all streaming platforms!
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In the latest episode of @anabolicradio I had the pleasure of chatting to Champion bodybuilder, father, and businessman Doug Miller. We dive into Dougs background, his mentality, the mindset of what makes a champion, and what he’s learned through his transition as a business man.
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In this episode, I had the pleasure of chatting to Dr. Campbell on his latest project Body By Science. This is not just another research review, rather, a deep dive of the literature topped with a cherry of practical application for how you can get the best results- for yourself, or your clients! Tune into the full episode for an in-depth dive on the first issue.
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Tune into the full episode to understand principles for progression.
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