Optimal Volume, Long Muscle Length Training, & How Much Protein w/ Dr. Eric Helms (SSOF Ep 140)

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In this episode of the Sweet Science of Fighting podcast, Dr. Eric Helms discusses various aspects of training for muscle growth, including the importance of training volume, the optimal number of sets, and the role of protein intake.

He delves into the effective rep model, the debate surrounding long muscle length training, and the mechanisms of muscle growth, comparing metabolic stress and mechanical tension. The conversation emphasizes the need for context in training and nutrition, particularly for combat sports athletes, and provides insights into how to maximize muscle retention and growth during training and dieting phases.

Timestamps

00:00 Introduction to Volume and Muscle Growth

03:37 Defining Optimal Volume for Muscle Growth

07:40 Volume and Strength: Balancing Fatigue and Performance

11:42 The Effective Rep Model: Debating Rep Ranges

15:36 Understanding Mechanisms of Muscle Growth

23:46 Metabolic Stress vs. Mechanical Tension

30:24 Recent Advances in Muscle Physiology Research

32:33 Long Muscle Length Training: Controversies and Insights

44:33 The Role of Protein in Muscle Retention and Growth

Eric's Instagram: https://www.instagram.com/helms3dmj/

3DMJ: https://www.3dmusclejourney.com/