- [Eric Helms (Part 1) - Altered States of Mind, Being "In The Zone", Counting Volume](https://www.youtube.com/watch?v=7PqsMq9gn6I)
- [Eric Helms (Part 2) - AtlasPowerShrugged Debate, How Hard To Push, Scientific Evidence](https://www.youtube.com/watch?v=AAdPXrfkTDA)


### Time-Efficient Training Methods

* **Supersets (Antagonist and Peripheral):** Helms is a big proponent of supersets. He distinguishes between:
* **Antagonist Supersets:** Pairing exercises that work opposing muscle groups (e.g., bicep curls and tricep extensions, leg extensions and leg curls).
* **Peripheral Supersets:** Pairing exercises that work different, non-overlapping body parts (e.g., bench press and rear delt raises). He emphasizes that the key is to avoid supersetting exercises that fatigue the same muscle groups systemically (like RDLs and leg presses).
* He rests *after* the second exercise in the superset, rather than between each exercise, until he feels ready for the first exercise again. The rest between the two exercises is brief, just enough to mentally recover.

* **Drop Sets:** Helms uses drop sets extensively, especially on isolation exercises and some machine-based compounds. He views them as a way to achieve a high volume of work in a short amount of time.

* **Minimizing Rest:** Helms is very conscious of rest periods. He doesn't strictly time them but rests only as long as needed to perform the next set adequately. He acknowledges that this creates a cardiovascular demand.

* **Strategic Exercise Selection:** Choosing exercises that are quick to set up and don't require extensive plate loading or equipment changes (this is why he uses a commercial gym despite having a home gym).

### Rest-Pause vs. Drop Sets

* **Drop Sets:**
* **Mechanism:** Reducing the weight after each set to failure (or near failure) with *no* rest between drops.
* **Helms' Protocol:** He typically does 3 drops after the initial set (for a total of 4 sets).
* **Volume Equivalence:** He uses a 4:3 ratio – 4 drop sets (initial set + 3 drops) are considered equivalent to 3 straight sets for hypertrophy, based on meta-analyses. This acknowledges that drop sets are less efficient *per set* but more time-efficient overall.
* **Research Protocol:** A typical research protocol might involve dropping the weight by 20% each time.
* **Maconi's Protocol.** Sets of 16, 5, and 9, dropping a plate each time.

* **Rest-Pause:**
* **Mechanism:** Maintaining the same weight throughout and taking short rest periods (e.g., 20 seconds) between sets to failure (or near failure).
* **Helms' View:** He finds rest-pause more complex to prescribe precisely than drop sets. He acknowledges that rest-pause can create *more* fatigue than straight sets if matching total reps because more reps are performed closer to failure.
* **Research Protocol:** Typically involves matching the total number of reps performed in straight sets but doing more sets with declining reps due to the short rests.
* **Maconi's Protocol.** Doing three rest-pause sets, similar to DC training.
* **Myo-Reps:** The concept of Myo-reps is mentioned, which is a specific type of rest-pause training.

* **Key Differences (as discussed):**
* Rest-pause uses the same weight; drop sets decrease weight.
* Rest-pause has short, defined rest periods; drop sets have no rest between drops.
* Rest-pause can potentially lead to *more* overall fatigue than straight sets if matching total reps; drop sets are generally less fatiguing *per set* than straight sets.
* Helms finds drop sets easier to prescribe and quantify for volume equivalence.

### Motor Unit Cycling/Substitution

* **Definition (as explained by Helms):** A mechanism where, during fatiguing exercise, motor units (a motor neuron and the muscle fibers it innervates) reduce their firing frequency or temporarily "turn off" to recover. Other motor units are then recruited to maintain force output. This cycling/substitution allows continued performance even as fatigue accumulates.

* **Relevance to Different Training Methods:**
* **BFR Training:** Helms uses BFR training as a prime example. BFR induces a state of fatigue and metabolic stress that forces motor unit cycling to occur earlier and more extensively than in traditional low-load training. This explains why BFR can lead to similar hypertrophy as high-load training, even with much lower loads.
* **High-Load vs. Low-Load:** Explains why high-load training typically leads to greater EMG activity – more motor units are recruited from the start. Low-load training requires reaching a state of fatigue before high-threshold motor units are fully recruited.
* **Drop Sets and Rest-Pause:** These techniques induce fatigue, promoting motor unit cycling and potentially allowing for more "effective reps."

### Effective Reps

* **Traditional View (and Maconi's initial assumption):** The last few reps (e.g., 5) before failure are the most "effective" for stimulating hypertrophy.

* **Helms' Perspective:** He believes that *more* than just the last 5 reps contribute to hypertrophy, especially when training farther from failure. He suggests that 15-20 reps might all be doing "something" when farther from failure. This aligns with the idea that fatigue and motor unit cycling play a crucial role.

* **Implication:** This perspective suggests that even reps performed relatively far from failure can contribute to growth, particularly when using techniques that induce fatigue (BFR, drop sets, etc.). It also explains why volume load alone isn't a perfect predictor of hypertrophy, especially at lower loads.

### Exercise Selection for Intensity Techniques

* **Helms' Preference:**
* **Good Candidates:** Isolation exercises (curls, tricep pushdowns, lateral raises, rear delts) and machine-based compounds (leg extensions, leg curls, some chest press machines).
* **Exercises to Avoid (or use with caution):** Heavy, multi-joint lower body compounds (squats, RDLs, leg press).

* **Rationale:**
* **Gauging Proximity to Failure:** It's easier to accurately assess how close you are to failure on isolation exercises and machines. On heavy compounds, it can be difficult to distinguish between fatigue due to cardiovascular strain, burning sensations, and actual muscular failure.
* **Safety:** Training to failure on heavy compounds (especially alone) can be risky. Drop sets allow Helms to reach failure on exercises like the bench press with a lighter, safer load.
* **Technical Breakdown:** Technique is more likely to break down on complex exercises when fatigued, reducing the stimulus and potentially increasing injury risk.

### Training to Failure

* **Helms' General Approach:** He trains near to failure on many sets and *does* hit failure on some, particularly when using intensity techniques.

* **Drop Sets and Failure:** He uses drop sets as a way to *safely* train to failure on exercises like the bench press, where he wouldn't normally go to failure with his typical working weights.

* **Anchoring RIR:** Training to failure (especially with drop sets) can help "anchor" what true failure feels like, improving one's ability to accurately gauge RIR (Reps in Reserve) on other sets.

* **Maconi's Approach:** He doesn't train to failure as frequently, given his long training history and current goals.

* **Implicit Advice:** The discussion implies that training to failure *isn't always necessary*, but it can be a useful tool, especially when using intensity techniques or to improve one's understanding of their own limits. The key is to do it safely and strategically.

### Eric Helm's Drop Set Protocol

Eric Helms' drop set protocol, as described in the podcast, has these key components:

* **Number of Drops:** He typically performs *three* drops after the initial set. This means he does a total of *four* sets: the initial working set, followed by three progressively lighter sets.

* **Weight Reduction:** He references the research-based protocol, which often involves dropping the weight by approximately *20%* each time. He does this calculation using kilograms, referencing drops from 100kg, to 80kg, 65kg and 52.5kg.

* He mentions using the available plates, and *not* using fractional loading. This implies that the 20% is a guideline, and the actual drop might be slightly more or less depending on the available weight increments.

* **Rest Between Drops:** There is *no* rest between the drops. He immediately reduces the weight and begins the next set.

* **Reps:** He doesn't specify a target rep range for each drop set. He goes to (or very near to) failure on each set. The number of reps will naturally decline with each drop due to accumulated fatigue.

* **Volume Counting:** For the purpose of tracking his training volume, he counts the four total sets (initial set + 3 drops) as equivalent to *three* straight sets. This 4:3 ratio is based on research findings suggesting that drop sets provide similar hypertrophy to straight sets but in less time, despite being slightly less efficient *per set*.

* **Exercise Selection:** He prefers to use drop sets on isolation exercises (e.g., curls, tricep pushdowns, lateral raises) and some machine-based compound exercises (e.g., machine chest press). He avoids them on heavy, multi-joint lower body exercises (e.g., squats, RDLs) due to the difficulty in gauging proximity to failure and potential safety concerns.

* **Example on Bench Press:**
He provides a bench example using both kilograms, and pounds:
*Set 1*: 110kg (245 lbs)
*Drop 1*: 90kg (205lbs)
*Drop 2*: 80kg (185lbs)
*Drop 3*: 60kg (135lbs). He'll take this last set to failure.

**In summary, Helms' drop set protocol is a high-intensity, time-efficient technique involving three weight drops after an initial set, with no rest between drops, performed to (or near) failure on each set, and counted as three straight sets for volume tracking purposes.**

#### Drop Set Minimum Rep Count?

Eric Helms does *not* explicitly state that he tries to hit a minimum rep count on each drop set. His approach is focused on reaching (or getting very close to) muscular failure on each set, rather than targeting a specific number of repetitions.

Here's why we can infer this:

* **Emphasis on Failure:** Throughout the discussion, Helms repeatedly emphasizes the importance of training close to failure, especially when using intensity techniques like drop sets. He mentions going to "failure," "near failure," or using terms like "when I think I'm ready" (for the next set in a superset) which implies a subjective assessment of fatigue and proximity to failure, not a pre-determined rep target.

* **Variable Reps:** He acknowledges that the number of reps will naturally *decline* with each drop due to accumulating fatigue. He doesn't try to force a specific number of reps; he lets the fatigue dictate the rep count.

* **No Mention of Rep Targets:** He never mentions aiming for a specific rep range or minimum rep count on the drop sets. He discusses the *percentage* of weight dropped, but not a target rep range.

* **Contrast with Rest-Pause:** When discussing rest-pause, he mentions research protocols that often involve matching the *total* number of reps performed in straight sets. However, he *doesn't* apply this same logic to drop sets. He simply aims for failure on each drop.

* **Individual Variation:** He mentions that he and his training partner will get different rep counts on the same drops, highlighting the individual nature of fatigue and rep performance during drop sets.

In essence, Helms' drop set protocol is driven by *effort* and *proximity to failure*, not by hitting a pre-defined rep count on each drop. The weight reduction is designed to allow him to continue performing reps to (or near) failure despite the accumulating fatigue.

### Drop Set Mechanisms

Drop sets can be as effective for hypertrophy as straight sets, despite a significantly lower volume load. Here's a breakdown of the key factors:

1. **Motor Unit Recruitment and Cycling/Substitution:**

* **High Threshold Motor Units:** Muscle growth is primarily driven by the activation of high-threshold motor units, which innervate the largest, strongest muscle fibers (Type II fibers).
* **Straight Sets (Moderate Load):** With traditional straight sets using a moderate load (e.g., 8-12 reps), high-threshold motor units are progressively recruited as fatigue accumulates throughout the set. The last few reps, closer to failure, are when these units are most fully activated.
* **Drop Sets and Fatigue:** Drop sets *accelerate* the fatigue process. By reducing the weight after each set to failure (or near failure), you maintain a high level of effort and force the recruitment of high-threshold motor units *earlier* in the subsequent sets than you would with straight sets.
* **Motor Unit Cycling:** As fatigue builds, motor units cycle on and off (reducing firing frequency or temporarily deactivating) to allow for recovery. Drop sets, by inducing rapid fatigue, promote more extensive motor unit cycling. This means that even though the load is lighter, a larger pool of motor units, including high-threshold units, are being exposed to a significant stimulus.

2. **Effective Reps:**

* **Traditional View:** The traditional view is that only the last few reps before failure (e.g., the last 5) are truly "effective" for stimulating hypertrophy.
* **Helms' Perspective (and emerging research):** Helms suggests that *more* reps than just the last few contribute to hypertrophy, especially when training farther from failure. He posits that perhaps 15-20 reps might all be "doing something" when fatigue is lower.
* **Drop Sets and Effective Reps:** Because drop sets induce fatigue rapidly, a greater proportion of the reps performed during the drop sets are likely to be "effective" or stimulative, even though the load is lighter. The accumulated fatigue pushes those reps closer to the threshold where high-threshold motor units are fully engaged.

3. **Metabolic Stress:**

* Drop sets, especially when performed with minimal rest, create a significant build-up of metabolic byproducts (lactate, hydrogen ions, etc.) within the muscle. This metabolic stress is thought to be a contributing factor to hypertrophy.
* While not the primary driver (mechanical tension is still king), metabolic stress can contribute to the overall hypertrophic response, potentially compensating for the lower load in drop sets.

4. **Time Efficiency:**

* Although a single drop set might be less stimulative *per set* than a straight set, drop sets allow you to achieve a high volume of work in a much shorter time.
* Helms' 4:3 ratio (4 drop sets = 3 straight sets) acknowledges that you need to do slightly *more* drop sets to achieve the same hypertrophy, but the time savings make it worthwhile.

5. **BFR Analogy**
* BFR with a much larger rep count has been show to be similar for muscle growth, because the blood flow restriction accelerates through the easier reps.

**In Summary:**

Drop sets create a unique training stimulus that combines high effort, rapid fatigue accumulation, extensive motor unit cycling, increased metabolic stress, and a greater proportion of "effective" reps. These factors, combined with the time efficiency of the technique, can lead to similar hypertrophy as straight sets, despite the lower overall volume load. It's a trade-off: you sacrifice some load and volume load per set, but you gain time efficiency and potentially a different, but equally effective, stimulus.

### Eric Helms Rest Pause Protocol

* **Core Principle:** Perform a set to (or very near to) muscular failure, take a short rest (around 20 seconds), and repeat with the *same weight* until a stopping criterion is met (either a predetermined number of sets or a significant drop-off in reps).
* **Rest Interval:** ~20 seconds. This is consistent with common rest-pause practices and research.
* **Proximity to Failure:** He generally favors going *to failure* on each rest-pause set, especially given the challenges of accurately gauging RIR in a fatigued state. This is a key difference from some other rest-pause approaches (like Maconi's modified DC-style training) that might advocate stopping short of failure on earlier sets.
* **Rep Range (Initial Set):** He prefers a *moderate to high* rep range for the initial activation set, typically 10-20 reps. This helps ensure sufficient fatigue and metabolic stress to promote motor unit cycling.
* **Rep Range (Subsequent Sets):** He aims for *at least 4-5 reps* on each subsequent rest-pause set. He believes that going much lower than this (e.g., 2-3 reps) might be less effective, even with the accumulated fatigue, due to insufficient time under tension and potentially incomplete motor unit recruitment. This is a crucial point.
* **Stopping Criterion:** He doesn't explicitly define a *fixed* number of rest-pause sets. It seems he's more likely to stop when:
* He can no longer get at least 4-5 reps.
* He feels the stimulus is no longer effective (though he doesn't detail how he gauges this).
* He has completed an amount that he feels is appropriate for his workout.
* **Volume Equivalence (Approximation):** While he doesn't have a precise formula like his 4:3 ratio for drop sets, he states that he "kind of counts it the same way" as drop sets. This strongly suggests he uses a similar approximation, likely treating a series of rest-pause sets as equivalent to *fewer* straight sets for volume tracking (perhaps around 0.75, similar to his drop set approach). This is *not* a hard rule, but a personal guideline.
* **Exercise Selection:** He *primarily* uses rest-pause on single-joint movements (e.g., curls, tricep extensions, lateral raises). He avoids it on heavy, multi-joint lower body exercises for the same reasons he avoids drop sets on them: difficulty gauging RIR, safety concerns, and potential for technical breakdown.
* **Comparison to Straight Sets:** He acknowledges that if you were to match the *total* number of reps performed in straight sets with rest-pause, the rest-pause approach would likely be *more* fatiguing and potentially *more* stimulative (due to more reps being performed closer to failure). However, he doesn't seem to advocate *always* matching total reps.
* **Comparison to Drop Sets:** He views rest-pause as generally taking *longer* than drop sets (due to the rest periods) and potentially being more fatiguing, especially if attempting to match total reps with straight sets.
* **Myo-reps comparison.** Rest pause is usually to failure. Myo-reps might stop when a rep range is no longer hit, or have fewer reps than three straight sets.

**Key Differences from Other Rest-Pause Approaches:**

* **Emphasis on Failure:** Helms leans towards going to failure on *each* rest-pause set, whereas some approaches might advocate stopping short of failure on earlier sets.
* **Minimum Rep Guideline (4-5 Reps):** This is a significant point. He's concerned about sets becoming *too* short, even with the accumulated fatigue.
* **Less Rigid Volume Equivalence:** He doesn't have a strict formula for equating rest-pause volume to straight set volume, unlike his 4:3 ratio for drop sets. He uses a more intuitive, approximate approach.
* **Single-Joint Preference.** He mostly uses this technique for single joint movements.

**In summary, Helms' rest-pause approach is characterized by short rests, maintaining the same weight, going to (or very near to) failure on each set, aiming for at least 4-5 reps per set, using moderate to high reps on the initial set, primarily using it on single-joint movements, and intuitively approximating volume equivalence to straight sets.** It's a flexible, principle-based approach rather than a rigid, prescriptive protocol. He values the accumulated fatigue and motor unit cycling aspects of rest-pause but is mindful of maintaining sufficient time under tension and avoiding excessively low rep sets.

### Volume and Individual Response

* **Contrasting Approaches:** Maconi points out how several prominent figures in the bodybuilding/fitness space (Steve Hall, Brian Borstein, Jeffrey Schofield) have *reduced* their training volume in recent years, often with positive results. This contrasts with Helms' very high volume approach. He notes that he's seen clients make progress with *less* volume as well.
* **Pacing and Misinterpretation:** Helms argues that a common problem with high volume training is that people, consciously or unconsciously, *pace* themselves. They reduce intensity (proximity to failure), compromise exercise selection, and worsen form to "get through" the volume. This negates the potential benefits of the higher volume. The *dose* (volume) is increased, but the *stimulus* (high-threshold motor unit recruitment, mechanical tension) is decreased.
* **Magic Trick Analogy:** He uses a magician analogy: the "rabbit" (high volume) is the focus, but the "misdirection" (reduced intensity, poor form, etc.) is where the real change happens, undermining the intended effect.
* **Research vs. Practice:** Helms emphasizes that high-volume research studies typically involve close supervision, ensuring that participants train to (or very near to) failure. In real-world practice, people often don't maintain this intensity when increasing volume. He notes that 80% of high volume studies are also studies *to failure*.
* **Diminishing Returns and Explained Variance:** Helms highlights the diminishing returns of increasing volume. He also points out that the relationship between sets per week and hypertrophy only explains about 25% of the variance, meaning 75% is explained by *other* factors (exercise selection, proximity to failure, execution, focus, etc.).
* **Volume as *One* Factor:** He argues that increasing volume *at the expense of* these other factors is counterproductive. Lowering volume can *improve* results if it allows for better exercise selection, closer proximity to failure, improved form, and increased focus.
* **Autoregulation** Check back with your progress to guide you.

#### Helms' Justification for High Volume (For Himself)

* **Eyes Wide Open:** He acknowledges the diminishing returns and potential downsides of his high volume. He's constantly monitoring his training quality, using video review, feedback from coaches and training partners, and his own experience (having done low-volume approaches before).
* **Specific Goal:** He's *not* aiming for the most sustainable long-term approach. He's focused on maximizing progress in the short term, for his upcoming competition.
* **Personal Response:** He believes he responds well to higher volume, based on his past experiences.
* **Control of Other Variables:** He's meticulous about maintaining training quality, exercise selection, proximity to failure, etc., despite the high volume. He's essentially trying to *truly* increase the "dose" without compromising the "stimulus."
* **Marginal Gains:** He's willing to accept a very small, potentially immeasurable improvement from a large increase in volume because he's competing at a high level. This wouldn't be a rational choice for most people.
* **Enjoyment:** He enjoys his current training style.

#### Broader Principles

* **"As Much As You Can":** Helms summarizes his approach as trying to do "as much as you can for as long as you can, as effectively as you can, as frequently as you can," while recognizing the need for recovery and autoregulation.
* **Efficiency (Redefined):** For Helms, "efficiency" in his current context means being willing to invest a large amount of time and effort for a potentially small gain, because of his competitive goals. For others, efficiency might mean maximizing results within limited time constraints.
* **Volume vs. Intensity (False Dichotomy):** He rejects the idea of volume *versus* intensity. He sees volume as the *dose* of the *stimulus* (which is driven by intensity – high-threshold motor unit recruitment and mechanical tension).

### Rest-Pause and Rep Counts (Revisited)

* **Maconi's Approach:** Maconi describes his previous rest-pause approach, influenced by DC training, where he initially aimed for all-out failure on each of the three rest-pause sets. He later modified this to *avoid* failure on the first two sets, aiming for more total volume.
* **Helms' Potential Critique:** Helms suggests that Maconi's modified approach (avoiding failure to get more reps) might be *slightly* less effective. He reiterates that sets of very low reps (e.g., 2-4) might not be as stimulative, even with rest-pause, because of the limited time under tension and potential for insufficient motor unit recruitment.
* **Four to Five Rep Minimum.** Reps should probably at least get you four to five reps.
* **Sweet Spot:** He suggests a "sweet spot" where you're generating enough fatigue to promote motor unit cycling but still performing enough reps to create sufficient mechanical tension. He suggests aiming for at least 4-5 reps on each drop or rest-pause set.
* **Preference for Single-Joint Movements:** Helms reiterates his preference for using drop sets and rest-pause primarily on single-joint movements.

**In essence, the latter part of the podcast emphasizes the complex interplay between volume, intensity, individual response, and specific goals. Helms advocates for a nuanced, principle-based approach, where volume is *one* important factor, but it should never be prioritized at the expense of other critical elements of effective training.** He also clarifies his own high-volume approach as a specific choice driven by his competitive goals and personal circumstances, not a general recommendation.