Former 3DMJ athlete here. Happy to see this posted on a Wednesday night! Needed something to watch while doing some cardio! Thanks for all that you guys do!!
Thanks for documenting all of this Eric! I really appreciate it because I think it's one of the best case studies we have of an advanced lifter making near intermediate gains with a very high volume program.
Awesome stuff Mr. Helms, super inspiring to see an advanced lifter making this kind of progress. I love these updates, they're always informative! Quick question, when increasing training frequency, as you yourself plan to (eg. session frequency/muscle group frequency), how do you go aboutstructuring it to avoid developing overuse injuries (assuming your'e on a mass, where you would want to push volume)? Personally, I have incurred rotator cuff overuse injuries from increasing frequencies of lateral raises (2-3x p/week - subsequently increasing total volume by 2 sets) and flared chest press (from 2 to 3 movements with flared elbows)
First off, thank you! Secondly I think it’s really important to be selective with which movements you choose to do for high volumes. They need to be lifts you feel very skilled with, that are pain free, and have “timeless form” where you feel you could add load and volume safely. It might be that your candidates weren’t ideal previously.
Seeing your progress has inspired me to go on a lean bulk myself! I wonder, do you think there’ll be a real difference in lean mass accrued between bulking/cutting vs recomping at ~20%, for 6-12 months? (assuming you’re far away from your genetic potential)
@MachoMaster I've always wondered.....I have been lifting for 20 years with minimal progress due to many factors. One being lifting for 6 months then quitting for more months. However, lifting is definitely not a new stimulus for me, but I'm still weak. Do I still class as a novice even though lifting isn't something new?
@@crappygamer4927 Real training with effort counts, not time spent in gym when you don't push yourself. Longer pauses is not a problem (ergo not going to turn you into a novice) if you got results at some point due to consistent and high-quality training. Then coming back will bring old strength quickly; muscle memory is a thing. But pauses is a problem if you have never been consistent and are simply floating between being untrained and novice. Tell me your weight and your best working squat/deadlift/bench results. Sounds line what you need is to change your behavior and just simply consistently showing up to the gym. The periodization is a thing you should not even think about right now. This fanciness will not work without consistency. And thinking about it right now is counter-productive; don't put carriage before the horse.
@MachoMaster 1 rm at a guess, it's been a while bench 73 kg, squat 80 kg. , deadlift 100 k. I've been consistent since February. Gained 16lbs in weight (currently 12 stone) , number on the bar all went up. I just fear I squandered newbie gains when I was younger through lack of patience. Cheer for the reply dude
Former 3DMJ athlete here. Happy to see this posted on a Wednesday night! Needed something to watch while doing some cardio! Thanks for all that you guys do!!
Thank you for the support!
87 kg with a look like that as a natural... It's just great to see,congrats!
Love the side by side comparison! Please do more!
Looking good and have a fantastic 2025 journey to victory!!
I believe!
Quads and triceps are improving. Have a great 2025!
lets go Eric!
Thanks Paul!
Always appreciate these updates to follow and learn
Looking awesome Eric! Rooting for you bud!
Thank you Marcus!
Quads have definitely grown. Those deep leg presses have blown the quads up 🔥
Currently 3DMJ Athlete , good work Eric !
Welcome and thank you!
Let’s go! Thanks for sharing your journey with us, great to see your progress! Rooting for you 👊
Thank you!!
I've been lifting consistently since 2014. My goal this year is a mini cut as well.
Looking good Eric! I’m looking forward to following along as I’m currently in prep for some Spring shows here in the US
Well done Eric. Keep it up my man 🙏💙
Thank you!
The best series on TH-cam 🔥
Back looks better to me. Hard work pays off!
I’d love to hear all about the diet and calorie intake, especially given that kind of volume. Thanks for posting.
Another former 3dmj prep athlete here. Kudos Eric!
Great work man. Get a dexa ! Would be a great video you interpreting the data
Thanks for documenting all of this Eric! I really appreciate it because I think it's one of the best case studies we have of an advanced lifter making near intermediate gains with a very high volume program.
I’m trying!!
Il doppiaggio italiano non c'è più!
That rdl though!
Awesome stuff Mr. Helms, super inspiring to see an advanced lifter making this kind of progress. I love these updates, they're always informative! Quick question, when increasing training frequency, as you yourself plan to (eg. session frequency/muscle group frequency), how do you go aboutstructuring it to avoid developing overuse injuries (assuming your'e on a mass, where you would want to push volume)? Personally, I have incurred rotator cuff overuse injuries from increasing frequencies of lateral raises (2-3x p/week - subsequently increasing total volume by 2 sets) and flared chest press (from 2 to 3 movements with flared elbows)
First off, thank you! Secondly I think it’s really important to be selective with which movements you choose to do for high volumes. They need to be lifts you feel very skilled with, that are pain free, and have “timeless form” where you feel you could add load and volume safely. It might be that your candidates weren’t ideal previously.
Totally unrelated but when is the hair routine video coming. Totally interested
Queue Dr Helms with the flyest kicks in the gym
How the actual crap has it been a year since you competed
Seeing your progress has inspired me to go on a lean bulk myself!
I wonder, do you think there’ll be a real difference in lean mass accrued between bulking/cutting vs recomping at ~20%, for 6-12 months? (assuming you’re far away from your genetic potential)
Depends on your training experience. If you are novice, just do recomp. If you are intermediate, do separate cutting/maintaining/bulking phases.
@MachoMaster I've always wondered.....I have been lifting for 20 years with minimal progress due to many factors. One being lifting for 6 months then quitting for more months. However, lifting is definitely not a new stimulus for me, but I'm still weak. Do I still class as a novice even though lifting isn't something new?
@@crappygamer4927
Real training with effort counts, not time spent in gym when you don't push yourself.
Longer pauses is not a problem (ergo not going to turn you into a novice) if you got results at some point due to consistent and high-quality training. Then coming back will bring old strength quickly; muscle memory is a thing. But pauses is a problem if you have never been consistent and are simply floating between being untrained and novice.
Tell me your weight and your best working squat/deadlift/bench results.
Sounds line what you need is to change your behavior and just simply consistently showing up to the gym. The periodization is a thing you should not even think about right now. This fanciness will not work without consistency. And thinking about it right now is counter-productive; don't put carriage before the horse.
@MachoMaster 1 rm at a guess, it's been a while bench 73 kg, squat 80 kg. , deadlift 100 k. I've been consistent since February. Gained 16lbs in weight (currently 12 stone) , number on the bar all went up. I just fear I squandered newbie gains when I was younger through lack of patience. Cheer for the reply dude
@@crappygamer4927
What is your height(cm), age and approx. fat percentage?
Would you say this offseason you have build 1kg or more real new muscle tissue?