Muscle and Strength Training Pyramid Level 1 and intro 

I can already tell I'm going to agree with everything in this series. Good stuff, as always.

Great to see you back Eric, and on behalf of the whole fitness community.....Thank you sir!

The details of the horse and cart drawings have improved so much since the nutrition series! One thing that I always consider when I think of 'optimal' training is how quickly you can progress while staying healthy. Higher volume (VIF, in general) may lead to faster progress but if you train to the point that you injure yourself, you'll end up making the same, if not worse, progress than if you had taken it slower and made more consistent gains. Adding 100lb to your squat in 6 months then getting injured and losing 50lb on your squat in the following 6 months is the same as adding 50lbs to your squat slowly over the course of one year.

Can't wait to watch this again on Omar's channel

"Hey, I'm over here man" -Horse

This series has aged so well. I always come back to rewatch these, so much great information!

A youtube video hasn't made me this happy in a while. Real good to have ya back Eric :)

Who's the one person to dislike this? Great video as always Eric.

Jeff brought me here! Brining it back to the basics ;)

I very rarely post comments on youtube but I just have to thank you for uploading this video. After years of reading what is optimal and what is not, I tend to just not train at all and hope to 'train optimal' whenever I have the time/energy. After 10 years I still postpone even though I have my own home gym with all the equipment I could ever need. Maybe it's just me, but I get stressed just writing my goals and plans. Maybe I should just go lift for once. A bro split done consistently over 10 years would be lightyears ahead of a fullbody workout with various algorythms done whenever my mind is free. Simplicity really is key. Lift the iron up and put it back down. Repeat. I'm going to lift first thing this morning. Thank you kind sir and have a good day.

Funny thing that some of these principles don't only apply to training, but to the life generally. I feel **illuminated** :D Thank you for sharing the wisdom, Eric.

the master is back!

Hey Eric, just wanted to let you know how much I appreciate all the great information you put out for free. After watching the lecture series multiple times I now have a pretty solid understanding of how to lay out my training and diet. I still just bought the books, printed them out and am really glad to have them on hand for quick references or to look up details I forgot, so even though these videos already are a fantastic resource I can't recommend the books enough, if only to show your appreciation of someone who is not just passionate about helping people but also incredibly knowledgeable and all around just seems like an awesome guy. Hats off to the rest of the team and all the best from Germany! Jens

OMG it's finally here. Been waiting for this series since the nutrition one. Almost shedding tears of joy here.

I like how you focused on getting as best results as possible in a world where roadblocks will always get in the way of training. Youre saying 'its better to have a flexible program which will keep you training and make moderate gains, than a perfect program which will fall apart when it reaches a speedhump.

Promise me you'll never leave for that long again!

so underrated channel...giving tons of information for free respect from India

Wooooooot! Welcome back, Grandmaster! (I almost came!) Edit: just watched the video and I came. Eric, I'm not sure you're aware of it, but man o man, the quality of your content is just ridiculously good. So clear, so condensed, so to the point, so relevant, so useful... It's just mindblowing. Your content is so much better than most of the inforproducts out there costing hundreds of dollars.

Just purchased the Muscle and Strength Pyramids Ebooks, definitely worth the investment!

The only person I know in the fitness industry who can have 549 likes without having a single dislike!

Both flexibility with training and nutrition has been my focus over the last 8 months or so. I am finally feeling like I have something I can adhere to long term. Great video coach! Nice to see you back to making videos. :)

I wonder when Omar is going to steal this one as well

Mr Helms, Thank you so much for this great info and its freeeeeeeeeee. Glad to see you back on youtube.

I'm glad to know that exercise selection isn't as important as I thought it was because it was making it harder to create a program for myself.

This just popped up in my recommended 6 years later. Great vid

Eric, so true about flexibility being huge, I'm stretching right now

Great to have you back Eric! Really looking forward to this series.

Finally,it's good to have you back Eric,solid video.Hope to see more,keep it up!

Great to have you back Eric. I found the nutritional pyramid phenomenally helpful and am looking forward to the rest of this series

Team3DMJ Kings of NaturalBodyBuilding !!!

This is what 3DMJ is all about. Thanks for the high quality informative video Eric, and keep doing the good work!

Now that's how you make a comeback!! Welcome back Eric! Great content

Overreaching programmes give me the best results but i hate the overtraining weeks where i just burn and crash. But i'm going for it,i want my gainzzz...

So, so glad to see this series. Thank you Team3DMJ!

thankyou Eric very nice of you to take the time to teach us man. god bless you

this is just great fuaark i love updates from Helms, such informative content

Glad to have u back Eric.. Keep the informative videos coming

Great video Eric. This came at a perfect time. I see sustainability to optimal ratio as such a huge factor not only with my clients but myself. It seems like there has been a progressive shift leaning towards training to failure or very close to it to be "optimal" As someone who trained to failure frequently it's just not sustainable! After a bout of training to failure I'm always praying to the hypertrophy gods that I can make gains using a much lower intensity like cluster sets or a Sheiko style! Can't wait for the next video!

omgerichelms/10 Great to see a focus on adherence. This has helped me a lot already; cannot wait to see the rest of the series.

Mr. Helms it is great to hear your advice again!! great video!!

Thank you so much for this video Eric! I loved the previous series and I'm really looking forward to the coming videos!

I Absolutely enjoy these vids, please keep them coming.

Amazing series

Very well laid out, I look forward to the rest of the series

who came here after jeff nippard

Dude, thanks for making this. Will be sharing this vid on my podcasts

I totally agree with you. This video is a good explanation, but maybe too long time.

Tanks a lot! Looking forward for the rest of the series.

Great video as usual Eric, look forward to the rest of them.

Thank you

Awesome content as always!!! Looking forward to the rest of the series.

Fuck yeah, Eric's back!

Seems like the exact science proven systematic fundamental approach of basics for what I want to build my own program! I'm trying to find this information of cracks for free since so many experienced lifters have successfully built muscle on hypertrophy, but if I can't, I'll gladly buy this system. It's been frustrating to not understand the best basics on how to organize a full body 3/Week hypertrophy program which I hope I can do around 60 mins or less, with every compound and arms/abs every workout. With maybe some form of active rest cardio in between. I'm not sure if that's overtraining or not yet and if I need to do periodization. Anyway. I love this already.

Man, you're the real MVP!

Mr Helms is back!

Excellent video, and looking forward to the rest!

Christmas in May, Helms is back!

I wish I had teachers like Eric in my school days 😭❤️

hey @Team3DMJ that's a really good drawing.. when other fitness RU-vidrs try to draw anything it ALWAYS comes out like a 3 years old's attempt lol. GJDM.

Liked before watching.

You're top notch dude. Awesome. Keep it up!

Yay the brewers is back. Nerd it out homie

Great video man

So excited for this!!

Great stuff as usual Eric, respect!

just realized, there is a typo in the title ".. and *Strenth* ..."

awesome progression with drawin horse! :) really good job, will benefit whole next natural/science bb generation, I'm sure.

Great video Eric!

Excellent, thank you!

Good stuff, thank you Eric

Saw thumbnail, heart stopped for a second... Goddamn I love Eric Helms

Eric helms make Layne norton look like a pre preschooler !

Would you mind posing a link for the volume-matched study you mentioned in the video? I would like to pursue that subject further. Awesome information. Keep up the good work.

Freaking love this

Very usefull video as always!

ERICCCCC HELMMSSS IS BACKKKKK #fangirlinggggg

Liked. Added to Favorites. Play.

@Team3DMJ is it still worth buying the PDF files if I watch these videos?

just by watching these i made 10lbs!...of knowledge!

on the line! lol

Great content as always! :)

I miss portrait :(...

I love you Eric!

Captain America in a Parallel Universe!

OMG YOURE BACK!!!!! i divorced my wife and quit my job just to hear your lecture!!

I can't stand it when I'm a drawing and there is NO WIND to help my cart. full on straps at least five FULL questions marks right to the back of my skull. Thank you for fixing that.

Hes such a nice guy

Nice

I hope you respond I truly enjoyed this introduction and planning on watching the rest. you said that stress decreased the gains. I'm a doctor and my life is very stressful. What should I do?

Came from Jeff nipard

So I´ve watched all of the videos and I think you haven´t even mentioned intensity (as rpe). Is it really that unimportant? Because in my experience it makes a huge difference for your recovery.

Helms do you have a pyramid fetish? Haha in all seriousness, great vid, and can't wait for the rest of the levels.

Eric Helms in DA HOUSE!! 204 likes, 0 dislikes , strong

I wonder how much reps shall I do for my bi/tri, because there are a lot of opinions on how much they are involved in lat pull downs / rows or benching and so on.. I´m talking about hypertrophie training for bodybuilders only, not for power lifting. I´m trying to isolate the back as much as possible while pulling/rowing, but how much work is done by my biceps? I tried to do flys only for chest, but it seems to be worse for hypertrophy and strength both than dumbbell or bar bench and incline. for example in a push/pull/leg split i´m doing 40 reps of press exercises and 30 of flys, how much tricep and front delt reps should i add? btw: it´s so sad to see how much people are following useless entertaining channels and you have only 50k :(

What kind of upload frequency can we expect with this series?

What was the previous nutritional video?

I will work my way on this pyramid to become the horse cart creature you are describe. I will have the legs of a horse with the arms and face of a cart. All will be awe of my power.

I like that hat!

7:20 optimal is what you are showing here

Is it worth getting Eric book?