entrevista Entrevista Com Eric Helms

[Johnn]

16-Acredita na IIFYM para naturais ?

O Falange postou.Porém,acho melhor colocar direcionado aos naturais.

Editado Outubro 25, 2013 às 03:32 por Johnn

[dushlolzor]

  Em 25/10/2013 em 03:33, Johnn disse:

16-Acredita na IIFYM para naturais ?

O Falange postou.Porém,acho melhor colocar direcionado aos naturais.

voce ao menos sabe quem é o helms ou o 3dmj???

eles praticamente foram os primeiros que comecaram com IIFYM, leia meu post ^

[delli]

Vai rolar essa entrevista?

[escrubles1]

Aless, sera q alguem pod ou vc traduzir algum video dele?Pq pra quem n sabe ingles fica foda :/

[manel007]

  Em 11/11/2013 em 23:04, escrubles1 disse:

Aless, sera q alguem pod ou vc traduzir algum video dele?Pq pra quem n sabe ingles fica foda :/

concordo, iria ajudar pra caramba

[7es7o]

Como e quais métodos diuréticos você utiliza pra eliminar retenção hídrica em pré-contest? Explique detalhadamente.

[Aless]

E aí pessoal,

Vou postar as perguntas e respostas em inglês, e com o tempo eu vou traduzindo elas:

  Mostrar conteúdo oculto

1) Cardio. Thoughts? Just kidding… Many people have been jumping into the intermittent fasting bandwagon expecting magic that are promised. I am pretty aware about your view when you talked about it in a Ogus' video. However, the question here it is if you see any negative impact that this type of meal pattern can cause to the body. Besides the eating disorder that it creates with many people. Do you see any possible negative impact on protein synthesis in relation to fasted workouts or eating less meals a day, or even a negative impact on the body, like thyroid for example?

Let me be a bit clearer than I was in the Ogus video on IF. IF can be a fantastic approach for some people. Some can be more consistent with their diet, it works for their schedule, and some people also have the added benefit of being among those who do better fasted or partially fasted when training. Training quality and dietary consistency are SO much further up the list than any micro concern at the cellular level like protein synthesis or effects on hormones. Really this comes down to an individual thing in my opinion. I have a good number of clients who use the IF meal pattern approach and that's totally fine. I also wouldn't say that it "creates eating", but, people who struggle with binge eating can aggravate this behavior with IF while dieting. Even when they control their intake and don't go over their allotted calories, it can set them up for failure once the diet is over. It is so much more difficult to stay on your diet, regardless of how flexible it is (i.e. hitting your macros) once you aren't hand cuffed to a show date or a goal. And IF or not, a starving bodybuilder or dieter will over eat, and if they have developed the habit of doing controlled binges during the diet, they will very quickly become uncontrolled binges after the diet. But, truly binge eating post comp or long diet is a risk whether you IF or not.

2) As you guys usually say, people keep trying to find a 'Holy Grail' for training and diet, when actually several different approaches may work with different bodies. Do you believe a beginner and intermediate should train in a determinate way or consistency is the key, keeping progression overload, after a couple of years you should have a good improvement? Any general rules (like train each body part 2-3 times a week rather than only once)

I think a good way to characterize the "scientific approach" that I espouse is that the literature can guide the broad strokes, but truly, it comes down to individual response. Studies tell us the average value of a population; they almost never tell you the folks on the extreme high and low end of the curve that contributed to that average. I've seen data showing a female cyclist needed 2.8g/kg of protein to maintain nitrogen balance during a high volume training phase that wasn't calorie restricted, and I've seen data showing that it took one subject 24 hours to fully recover his muscular endurance after a hypertrophy training regimen and another 96 hours.

Take home message here is that you can start with general rules but don't think "you're doing it wrong" if you happen to fall outside the ranges. After that long disclaimer, I can get into training guidelines. In general, most people will respond best to training each muscle group every 2-5 days, with moderate volume (30-90 reps per body part) in terms of traditional bodybuilding splits, and working near failure but not typically to or past it, in the rep range of 4-15. As you said, consistency is key, and progressive overload is king. Training age will typically determine required volume, but even then it's relative. If you needed 80 reps/bodypart to effectively grow as a beginner (that's high imo) you'll need probably damn near twice that (in the form of more frequency or volume) when you are advanced. Someone else might only need what you needed as a beginner when they are advanced.

Once you establish the proper amount of volume, training age will dictate the rate of progress. Trying to make progress on a lift on a weekly basis is something that for example isn't really reasonable to expect for an advanced lifter. An intermediate lifter might gain 25% (250 to 300) on his 1RM in a year, while an advanced lifter might only see 10%.

3) You recently released a video talking about genetics and muscle attachments, but you haven't talked about how much mass one can gain and specially how much mass one can gain keeping a lean physique. Do you think an off-season where you gain muscle and keep low body fat like Alberto is doing is down to genetics/set point or down only to the diet?

I actually have touched on this in my nutritional pyramid series, I go into the rate of muscle gain I suggest for beginner through advanced and express that gals probably need to be about half that if they want to keep it lean. And I would say that unless you are a fan of frequent cuts, when you are advanced and near your genetic ceiling, it makes sense to focus less on measurable weight gain week to week and more on having a progressive training plan and supporting it with nutrition without necessarily trying to gain weight via a deliberate surplus. www.youtube.com/watch?v=GAvW6xBZjSk

4) Why did you decide to be natural? What would you say to encourage people to keep natural/drug free even with a lot of celebrities, athletes, etc using it?

For me, it really wasn't ever a viable option. I never even felt 100% right about taking pro hormones back in the day, and that was before I knew about competitive natural bodybuilding; they were legal and as easy to buy and commit to taking as whey protein. So if that made me uncomfortable, you can bet the idea of actually contacting a drug dealer, buying controlled substances and injecting myself wasn't a viable option. I also know myself, I'm a competitive guy. Even if I did decide to compete enhanced, to be competitive on a higher and higher level, you have to take more, and more. I really just didn't want to be tempted to go down that very slippery slope.

All that said I am a big advocate of personal choice and I don't judge the personal choices others make. In the end whatever choice you make, I think you should be 100% okay with it when you look in the mirror and also okay with the consequences. Self-deception is the biggest dis-service you can do to yourself. When I think about the decisions in my life that I regret (although I wouldn't take them back since I learned from them), they all involved some degree of self-deception. Each time, it was an instance where I was convincing myself it was something I'd be okay with, even though part of me wasn't. In the end you have to respect not only the desires you have right now, but also the desires and the person you might be in years to come. Don't make impulsive decisions, especially if doing so requires convincing yourself something is okay. If you have to work hard convince yourself and work hard to rationalize a decision...it might be one you'll regret.

5) Several gymnastics and athletes train very often, both in the gym and sport specific, and have great shapes. What is your opinion regarding very high frequency (6-15 times per week) for aesthetics and conditioning?

Sport performance is a different animal than bodybuilding. High level athletes, depending on the sport and its needs, regularly train 6-15 times per week as you said. Often in the course of doing this they develop a lot of muscle mass and stay lean. That's not necessarily the goal, rather the byproduct of their training. It's not necessarily the most efficient way to develop a good physique, but it gets them there. Training for pure aesthetics doesn't take nearly as much time dedicated to training (maybe during prep if you include cardio) as certain sports do at the highest level. So they really don't compare in my opinion. Sure an Olympic lifter who has 3 years of training under his built might have a comparably muscular physique to a bodybuilder with 3 years of training under his belt, but the Olympic lifter probably spent about three times the amount of time the bodybuilder did, so who was more efficient? That's not a knock against Olympic lifters, it just illustrates that training to develop a complex motor pattern and maximal force and power is not the same as training for aesthetics.

6) Natural bodybuilders usually play a smaller role as natural powerlifters as well, probably because they believe adding more weight to the bar in long run is the easiest way to keep progressing. Would you agree with that statement? Having said that? Why have you invested so much time on Olympic lifting?

Powerlifters or Olympic lifters absolutely have to add weight to bar over time. Their training should be entirely geared around the goal of adding weight to the bar, which is the performance of their sport. Bodybuilders to keep growing require progressive tension overload, that can mean more reps, that can mean more volume, but over time it's also going to mean heavier loads. It's no coincidence that the biggest natural bodybuilders, while certainly not stronger than the best natural strength athletes, are much stronger than when they began lifting. As far as why I have invested so much time into Olympic lifting, it's for the same reason I invest so much time into powerlifting and bodybuilding…because I like to lift weights

7) On Alberto videos he usually don't mention deloads, but he keeps rotating light, medium and heavy workouts, as well as low and high reps, but Ogus' workout have programmed deloads. Do you think the deload should be programmed, only when the person believes progress is stuck or depending on the training program, it is not necessary (or else)?

Bodybuilders, especially young bodybuilders typically don't understand deloads on a fundamental or intuitive level. They have trouble understanding the concept that light weeks or deloads are actually part of the big picture of allowing adaptation and recovery, and help future hard weeks to be more effective. You'll often see the misguided thinking that a light week or a deload provides no adaptive stimulus and that it's a necessary evil. But it does provide an adaptive stimulus, just less than a harder session. Deloads allow fatigue to dissipate so you can better perform during a microcycle with a higher stimulus.

Berto just calls them light weeks so he can avoid freaking out the young guys who don't get this lol. Deload, light week, recovery week, unload, whatever you want to call it, it is smart to have them. That said, should they be programmed in or done intuitively? For most bodybuilders, especially younger bodybuilders, I think they should be regularly programmed. The reason being most young bodybuilders err on the side of trying to do too much and don't really know themselves that well. So I would say the intuitive deload is probably something you should do only once you have developed a relatively ego/fear free sense of self awareness.

8) Even though Brazil is a lot more than beaches and carnival, people care a lot about aesthetics and looking good for the summer. The fastest way to achieve that is via steroids. Something that helps a lot is the fact that 'bro-science' rules in the forums and gyms, and people don't get the results that they want 'for the next summer'. But bodybuilding is a fast growing market over here. Having lived in two countries (maybe more?), do you think that natural bodybuilding is something that will end up happening? Have you seen any similar pattern?

There are plenty of people who like to work out, look better, feel better and see what they can accomplish with weight training. Many even develop the desire to compete. Many of these people, for whatever reason, don't feel like taking drugs, which really isn't an odd mindset lol. Their reasons might be because of health, legality, or simply because they want to see what they can accomplish drug free. Regardless, the interest is certainly there. Since I've become aware of natural bodybuilding, it has grown, but I think it's growth will never reach the same level as other sports. For a lot of people bodybuilding is too subjective, or it carries sexual under tones, or it seems superficial. While the fans and competitors typically don't see it this way, many people do, and for that reason it probably will remain a niche sport in my opinion, drug free or not.

Bonus question: You guys have been using foam roller for a while and preached it… now several Youtubers are using as well, but there is some debate regarding the actual validity and that myofacial release is a dummy expression. Do you have any technical (based on studies) opinion or maybe it hasn't been studied enough yet?

Well, when you ask about validity, you have to specify "valid for what? There is no real intelligent debate on whether it works or not. The question is what does it work for? It certainly has shown to be both effective for increasing ROM without decrease in muscle activation or force production (Macdonald et al., 2013) and in reducing musculo-skeletal pain (Renan-Ordine et al., 2011). The data is there, although there has been some legitimate debate about mechanism. Original pioneers of foam rolling talked about the GTO causing the "release" but this is located in the tendon, not the muscle belly. So that would only be the mechanism if targeting the tendon. But mechanism is academic, in terms of application, what matters is that you can improve joint mobility and ROM without decreasing force production and you may be able to improve recovery since pain can cause neural inhibition, alterations in form and greater stress during training. One just needs to understand what it does and how it works and how to use it. If one asks the question "does it work or not?" they are not asking the right question.

1) Várias pessoas entraram ‘na modinha’ do jejum intermitente esperando resultados mágicos. Eu conheço a sua opinião, mas você conhece algum impacto negativo que o jejum possa causar para o corpo? Além de alguns distúrbios alimentícios, você acredita em algum impacto negativo com relação à síntese proteica nos treinos em jejum, ou com relação a menos refeições durante o dia, ou até um impacto negativo para o corpo, como distúrbios da tireoide?

Eu gostaria de deixar claro o que eu disse no vídeo do Ogus sobre JI. JI pode ser uma coisa fantástica para algumas pessoas. Elas podem ser mais consistentes com a sua dieta, ela se encaixa nos horários, e algumas pessoas podem se encaixar no grupo que consegue treinar melhor em jejum ou parcialmente em jejum. A qualidade do treinamento e consistência na dieta são MUITO mais importante na lista do que qualquer preocupação micro celular como síntese proteica ou efeitos nos hormônios. Na minha opinião, isso é uma coisa individual. Eu tenho um bom número de clients que usam JI como estratégia, e isso não tem problema nenhum. Eu também não diria que “causa distúrbios alimentares”, mas as pessoas que tem dificuldades com ‘binge eating’ (beliscar outros alimentos durante o dia) podem agravar esse comportamento se usarem JI durante a dieta (de cutting). Mesmo quando eles controlam o consumo e não passam das calorias, ele é um problema quando a dieta acaba. É muito mais difícil seguir uma dieta, não importa o quão flexível (baseada em macros) ela é, quando você não está preso a data de uma apresentação ou objetivo. Com jejum ou não, um bodybuilder ou pessoa em cutting vai acabar saindo da dieta, e se essa pessoa desenvolveu hábitos de beliscar durante a dieta, esses hábitos podem ficar fora de controle quando a dieta acabar. Mas na verdade esses distúrbios são um risco seguindo JI ou não.

2) Como vocês normalmente dizem, as pessoas ficam procurando 'a fórmula mágica' para treinamento e dieta, quando na verdade várias técnicas podem funcionar em diferentes corpos. Você acredita que iniciantes ou intermediários deveriam treinar de uma forma determinada ou consistência é a chave, manter progressão de tensão contínua, e após 2 anos elas terão bons ganhos? Alguma regra geral (como treinar cada parte do corpo 2-3 vezes por semana ao invés de apenas 1)?

Eu acho que uma boa forma de caracterizar a "forma científica" que eu defendo é que a literatura pode levar a várias conclusões, mas na verdade, é a resposta individual que decide. Os estudos mostram os valores para uma média populacional; eles quase nunca irão considerar as pessoas nos extremos ou partes altas e baixas da curva que contribuem para formar a média. Eu já vi dados mostrando que mulheres ciclistas precisam de 2.8g/Kg de proteína para manter o balanço de nitrogênio durante um alto volume de treino sem restrição calórica, e eu já vi dados mostrando que leva 24h para recuperação muscular completa depois de um treino de hipertrofia, assim como 96h.

A mensagem principal aqui é que você deve começar com as regras gerais mas não não ache que "está fazendo errado" se você precisar de algo que está fora desses padrões. Depois desse longo aviso, eu posso chegar nas diretrizes. No geral, a maioria das pessoas vai responder bem treinando cada grupo muscular 2-5 vezes por semana, com volume moderado (30-90 repetições por parte) em termos de divisões de treinos tradicionais, e trabalhar perto da falha mas normalmente não passar disso, na faixa de 4-15 repetições. Como você disse, consistência é a chave, progressão de tensão 'é rei'. O tempo de treinamento vai normalmente definir a quantidade de volume necessária, mas mesmo assim é muito relativo. Você talvez precise de 80 repetições por parte do corpo para crescer eficientemente como iniciantes (isso é uma quantidade alta) e você provavelmente vai precisar de quase o dobro do que isso (mais volume ou mais frequência) quando você for avançado. Alguém talvez precise dessa quantidade apenas quando passar de iniciante para

avançado [meu comentário aqui: ele disse que o cara talvez precise de 80 repetições para um grupo, e talvez o dobro, 160 repetições, quando for avançado, já outra pessoa talvez precise de 80 repetições quando for avançado apenas];

Assim que você estabelecer a quantidade adequada de volume, o tempo de treinamento vai definir a taxa de progresso. Tentar progredir em um levantamento por semana é uma coisa que não é possivel para alguém avançado. Um intermediário talvez aumente 25% (de 250 para 300) da 1RM em 1 ano, enquanto um avançado talvez consiga apenas 10%.