Eric Helms Shares His Ideal Natural Bodybuilding Split

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What is the ideal natural bodybuilding split "on paper"? Eric Helms reveals where he is currently at with his training as he continues to prep toward INBF/WNBF World Championships, as well as how it has evolved since 2019 and the real reason why he no longer has a "full leg day". Especially when prepping for a contest.
This video is taken from episode 105 of the Longevity Muscle Podcast with Eric Helms from Team 3DMJ. Eric is a coach for drug-free strength and physique competitors as well as the Chief Science Officer of 3DMJ. Eric earned professional status as a natural bodybuilder with the PNBA in 2011 and is preparing to compete at the 2023 INBF/WNBF World Championships
For the full episode: longevitymuscle.buzzsprout.co...
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Team 3DMJ on YT: ‪@Team3DMJ‬
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Longevity Muscle Podcast on IG: / longevitymusclepodcast
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Опубликовано:

16 июл 2024

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Комментарии : 40

@kyplon9508 20 дней назад

Instantly clicked when I read no more leg days

@trevneill 2 месяца назад

I came to this conclusion organically after 6 years of training and trying every split, volume and intensity “template” under the sun. When setting up a mesocycle or season, I start with what muscles/areas I want to prioritize and the target sets per week. Then I choose exercises that I like, are accessible/easy to setup, and have had a good track record (no joint issues, good stimulus to fatigue). Then I start assembling them like Lego on each day across 5-6 days. So my days end up sometimes being full body, sometimes just upper, sometimes just arms, sometimes lower and abs, etc. i find my days are balanced this way, where I’m not confined to “this is a push day” or “this is legs only”. No more days where I feel overly destroyed, or like it was a total walk in the park. Eric is fantastic as always, and it’s great to reaffirm my non-standard split is viable and maybe even optimal for my needs and time available.

@kylestaker9279 8 месяцев назад

Any thing with Eric Helms is gold!

@longevitymuscle 8 месяцев назад

Yes! Thank you for tuning in 🙏👊

@ParvParashar 8 месяцев назад

Very insightful. I always love listening to Eric. Really loved the video! 👍

@longevitymuscle 8 месяцев назад

Glad you enjoyed. Thanks for tuning in!

@thegoons3415 8 месяцев назад

That last 15-20% of muscle will make you look so much different but you have to do everything right to get it

@fandalos7984 8 месяцев назад

Literally. The newbie gains phase only lasts so long. Hope you get to your goals.

@TypicallyUniqueOfficial 3 месяца назад

This is facts. You can back roll too if you don’t eat and train on point. It’s like constantly hiking up a mountain with more and more weight attached to your back, and one wrong move you’re going to lose size.

@georgesarreas5509 8 месяцев назад

I literally ended up with 3 full body days and 2 upper+abs+calves days. No day is longer than 1h. Most stuff (except squats and rdls) are supersetted. I'm always looking for my next training day. My main reason for not starting with a split is because I will skip stuff if I don't superset. And I tend to superset excercices that are close to each other (physically in my gym). If the calf machine is next to the shoulder press machine... I'll take it

@bobnewkirk7003 8 месяцев назад

I ended up in the same place for my "split". I started PPL and felt so beat after my leg day that I swapped to a PP(Arms) model where I squatted on Push, and did DL on Pull. From there I realized spreading out my volume across multiple days lead to better quality so my split evolved into this weird Full-Body split. Basically I end up hitting all my priority muscles 3x a week, squatting 2x a week and deadlifting once. It has felt like solving one of my problems every step of the way so I'm glad to see other people coming to the same conclusion.

@georgesarreas5509 3 месяца назад

@@bobnewkirk7003 apparently actually training and not getting FearOfMissingGains when you don't follow the most popular split or volume/whatever you end up with sensible stuff. I wonder why I couldn't do it earlier tbh 😂

@arcanejonnie 8 месяцев назад

Holy schmokes. This makes a lot of sense. Great advice.

@longevitymuscle 8 месяцев назад

Thanks for tuning in! 👊

@ew-zd1th 8 месяцев назад

Interesting i was just thinking about Cut my volume on back per session but instestead do it every 5days. I do more often with less exercisea per session

@kylestaker9279 8 месяцев назад

Would love to hear Eric’s thoughts on the silver era routines and diets.

@longevitymuscle 8 месяцев назад

Nice! Perhaps something to bring up in a future conversation. Thanks for sharing 👊

@ShawnGetty-eb1gj 4 месяца назад

outdated. we have learned a lot since then.

@seattlegrrlie Месяц назад

In hindsight, I think my special power was auto-regulation in my youth. I was always very good at knowing how and when to adjust my training based on self awareness. Also knowing when to eat a little more or a little less based on both feel and how much work I'd done. Coming back to lifting in my 40s, I am starting to realize just how often people try to fit to the program exactly then don't realize why they get injured or stall out

@Paul-om1zs 23 дня назад

What's the auto regulation tool he talks about at the end?

@ew-zd1th 8 месяцев назад

I wanna know how much muscle Eric estimatet He has Put on, on His Last bulk

@longevitymuscle 8 месяцев назад

Thanks for sharing and stay tuned! More coming with Eric 💪

@peetos-chan2835 7 дней назад

👍👍👍

@salmark9080 6 месяцев назад

Is there anything that says how many sets per body part he does ?

@longevitymuscle 6 месяцев назад

Check out Eric's recent series on the Team 3dmj RU-vid channel where Eric and Brian go into detail on that. The specific video is: "Believe 2024 - Forging the Unlikely Pro Champion: Episode 2, Recovery, Timeline, Training Program"

@salmark9080 6 месяцев назад

cool thanks. Happy new year!@@longevitymuscle

@longevitymuscle 6 месяцев назад

You're welcome and happy new year to you as well! @@salmark9080

@bieszo 8 месяцев назад

Click.

@TrynagetJacked 8 месяцев назад

Can you elaborate on how this is ideal for everyone when everyone is different ?

@longevitymuscle 8 месяцев назад

Hi, thanks for tuning in. Where in the video does Eric mention that it is ideal for everyone...?

@TrynagetJacked 8 месяцев назад

Ahh so it’s the ideal split for Eric 👍

@longevitymuscle 8 месяцев назад

Exactly! @@TrynagetJacked

@justvibing2497 4 месяца назад

This split works for him, but personally i can't to mw full body is the worst split

@chandansimms9167 2 месяца назад

Why do you dislike full body ; for me it works

@justvibing2497 17 дней назад

@chandansimms9167 I get so bored and my body doesn't recover as well sadly. I grow way more from bros

@chandansimms9167 16 дней назад

@@justvibing2497 I get what you mean; overtime I’ve grown used to it though

@adam-lt8iy 3 месяца назад

yappin...

@jjr8220 Месяц назад

Too much training. I don’t like when people try to make it complicated. You either don’t train hard or are severely over trained. Train 2-3 per week as hard as you can to failure and rest. Upper lower split. Not complicated.