Ep. 251 - Making Gains as an Advanced Lifter

We're back. We're so back (except for Dr. Trexler, he's sick …but he will be so back). Omar is getting his body composition tested in July and he has publicly guaranteed that he's going to have increased his lean mass by then. Likewise, Dr. Helms just publicly announced his monogamous commitment to bodybuilding and his push to become a pro champion now that he's turned pro. How are these not-so-spring chickens going to do it? More importantly for you dear listener, how are you going to do it if you've been in the game a while? It's a complex question, requiring us to define what advanced even means, to understand whether there actually is such a thing as a "natural limit", both technically and functionally, and to understand the complexity of such an assessment. Does it apply to your whole physique, or is it body part specific? Is there a limit on your muscle mass that is universal, or does it differ at various levels of body fat? More so, one must figure out what tools we even have to assess one's proximity to your natural potential and also how to assess diagnosis, and ultimately overcome plateaus. It's a lot! But don't worry, we get into all of it!

00:00 They tried to stop us… Introducing another monster episode

6:23 Speaking of working… the natural limit and advanced hypertrophy

14:26 The definitions of being an advanced lifter

Kouri 1995 Fat-free mass index in users and nonusers of anabolic-androgenic steroids https://pubmed.ncbi.nlm.nih.gov/7496846/ 

Abe 2018 Skeletal Muscle Mass and Architecture of the World's Strongest Raw Powerlifter: A Case Study https://brieflands.com/articles/asjsm-61763

28:55 Measuring and tracking your progress Straddling the line

35:35 Your limitations and how an advanced competitive bodybuilder may approach their training  

Believe 2024 - Forging the Unlikely Pro Champion: Episode 1, Physique Assessment https://www.youtube.com/watch?v=B_S9u1suE70

49:25 Gaining weight for non-competitors

Helms 2023 Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design https://pubmed.ncbi.nlm.nih.gov/37914977/ 

Rozenek 2002 Effects of high-calorie supplements on body composition and muscular strength following resistance training https://pubmed.ncbi.nlm.nih.gov/12094125/

1:05:15 Specialisation cycles and bringing up weak parts

1:14:26 The quasi-transactional mindset and the motivation behind it all

1:25:08 Where can we find Eric?

https://3dmusclejourney.com/

https://massresearchreview.com/

Instagram @helms3dmj https://www.instagram.com/helms3dmj/