Sports Scientist: 10% Stronger in 2 Years, Then 10 Years for the Next 10% | Eric Helms

Have you really hit your genetic limit? In this episode, Dr Eric Helms explains why that is extremely unlikely for most lifters, why gains diminish the longer you train, and how to decide what extra effort is actually worth to you. ▶ New full episodes every Monday – subscribe: https://www.youtube.com/@TheProofWithSimonHill?sub_confirmation=1 Visit The Proof website for the full show notes and supporting studies: https://theproof.com/podcast/ Simon's personal supplement stack: https://hub.theproof.com/supplements Eric is a sports scientist, coach, and WNBF pro natural bodybuilder with more than 20 years of drug-free training behind him. He co-founded MASS Research Review and co-directs the Sports Research Institute New Zealand at the Auckland University of Technology. In this episode, we talk about: - Why a genetic ceiling is not a single fixed number - How much progress is realistic after the beginner years - Why women and men gain muscle at similar relative rates - What steroid use does and does not leave behind, and how natural federations test - How many sets and reps make sense for busy lifters in their 40s, 50s, and beyond - How supersets, drop sets, and monitoring your own training can save time 00:00 Genetic Potential: Have You Really Hit Your Limit? 04:58 How to Build Muscle Based on Your Goals 09:44 Low Volume vs High Volume Training for Muscle Growth 14:48 Why Muscle and Strength Gains Slow Down 23:53 Do Genetics and Testosterone Limit Muscle Growth? 40:01 Muscle Loss From Dieting and Aging Explained 44:41 Natural Bodybuilding Over 40: Why Stay Natural 51:17 Steroid Use in Bodybuilding and the Enhanced Games 01:02:22 Do Steroid Gains Last? Muscle Memory Explained 01:16:38 Powerlifting vs Bodybuilding: Training for Muscle Size 01:22:42 How Many Sets per Week to Build Muscle 01:28:21 How to Do Supersets Without Losing Strength 01:36:35 Best Rep Range for Strength and Muscle After 40 01:41:14 Training to Failure vs Reps in Reserve 01:50:17 Strength vs Hypertrophy Training: How to Program Both 01:53:17 Strength and Power Training for Healthy Aging 01:59:52 What Genetic Potential Means for Natural Lifters To connect with Dr Eric Helms, visit https://massresearchreview.com or https://muscleandstrengthpyramids.com, and follow him on https://www.instagram.com/helms3dmj. You can also listen to his podcast at https://open.spotify.com/show/3m7GBfyl6dSLWid5pUcJwd. Support the show: The best way to support the show is to use the products and services offered by our sponsors. Visit http://theproof.com/friends for exclusive discounts. If you have any additional questions you would like answered in the future, let me know in the comments. Enjoy, friends. Simon This episode is brought to you by: 38TERA 38TERA’s BDR is a clinically dosed gut health supplement for improved digestion, less bloating, better bowel movements and a healthier microbiome. Head to https://38tera.com/?ref=SIMON and use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. Function Health Make knowing your health part of your holiday plans. Function gives you access to 160+ lab tests for $365 a year—about a dollar a day. Join at http://functionhealth.com/SIMONHILL and use code SIMON25 for a $25 credit. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. LMNT Stay hydrated with LMNT. Get a free Sample Pack of LMNT’s most popular drink mix flavors with any purchase at http://drinklmnt.com/SIMON. Find your favourite LMNT flavour, or share with a friend. And if you don’t like it? Full refund, no questions asked. LMNT ships to the U.S. and Canada, with sparkling flavors available only in the contiguous U.S. Shokz Shokz OpenFit Pro brings Open-Ear Noise Reduction to open-ear listening, so background noise feels farther away while you stay connected to your surroundings. Head to https://beopen.shokz.com/THEPROOF and use code THEPROOF for a long-term discount on all Shokz products, stackable with other official promotions. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on http://im8health.com/. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on http://join.whoop.com/simon. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia.