ERIC HELMS: IS BULKING DEAD & MAINGAINING IN? | EP. 209

ERIC HELMS: IS BULKING DEAD & MAINGAINING IN? | EP. 209

Author: Brandon DaCruz March 25, 2026 Duration: 1:26:52

A lot of people still think muscle gain is simple: eat more to gain more muscle.


But the real question is: do you actually need an energy surplus to maximize hypertrophy or do you just need to be out of a deficit, training hard, and executing consistently?


In this episode, I’m joined by return guest Dr. Eric Helms to break down the relationship between weight gain, rate of gain, and muscle growth — including what the research actually shows and how to apply it in the real world.


TOPICS WE COVER:

IS AN ENERGY SURPLUS NEEDED FOR MAXIMIZING MUSCLE GAIN (SLATER ET AL.)

WHAT PREVIOUS WORK LAID THE FOUNDATION FOR YOUR RECENTLY RELEASED WEIGHT GAIN STUDY?

A BREAKDOWN OF THE HELMS ET AL. 2023 STUDY “EFFECT OF SMALL AND LARGE ENERGY SURPLUSES ON STRENGTH, MUSCLE, AND SKINFOLD THICKNESS IN RESISTANCE-TRAINED INDIVIDUALS: A PARALLEL GROUPS DESIGN”

HOW TO TRACK MUSCLE GAIN PROGRESS IN THE REAL WORLD


If you want a smarter framework for building muscle without blindly force-feeding calories, this one will bring a lot of clarity.

WHERE TO CONNECT WITH ME:


Follow Brandon on IG: ⁠https://www.instagram.com/brandondacruz_/⁠


Email: ⁠Bdacruzfitness@gmail.com⁠


For Info on Brandon’s Coaching Services: ⁠https://form.jotform.com/bdacruzfitness/coachinginquiry⁠


Brandon’s Website: ⁠https://www.brandondacruzfit.com⁠


My Reading Recommendations: 

THE MUSCLE & STRENGTH PYRAMIDS 

⁠https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw⁠





Hosted by Brandon DaCruz, Chasing Clarity: Health & Fitness Podcast cuts through the noise of an often overwhelming industry. Instead of quick fixes, Brandon and his co-host Jeff build conversations from a place of genuine partnership, tackling everything from meal planning and workout splits to the less-discussed mental hurdles of a fitness journey. Their dynamic feels more like a dialogue between friends who’ve been in the trenches, making complex topics in nutrition, training, and body composition feel accessible and actionable. What you’ll find here is a practical blend of solid information and real-world application, designed for anyone who wants to move past confusion and build sustainable habits. This isn't about rigid dogma; it's about finding what actually works for you. Tune into the podcast for honest discussions that aim to replace frustration with understanding, one episode at a time.
Author: Language: English Episodes: 100

Chasing Clarity: Health & Fitness Podcast
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LEAN BUILDING BLUEPRINT: LEAN GAINS SERIES PART 2 | EP. 208 [not-audio_url] [/not-audio_url]

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Most people keep trying to diet their way into a better physique.They chase scale weight loss.They bounce from deficit to deficit.And they never build the foundation of muscle that actually creates the look they’re after…