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

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