Ep.22 - Eric Helms - Pre-Training Meals & Periodizing Singles For Powerlifting

Timestamps: 0:00 - Intro 2:21 - Pre-training meals - the interaction between total kcal content and satiety on training performance 13:05 - Carbohydrate mouth rinsing and exercise performance. Zero calorie vs carbohydrate containing beverages. 15:33 - How do things change with pre-training meals and their importance during higher volume hypertrophy training when compared to strength/power training? 17:58 - How many carbohydrates should we consume pre-training? How satiated should we feel going into training? The importance of individualization regarding pre-training meals. 20:44 - Periodizing singles for Powerlifting training. How Eric individualizes periodizing singles for each lifter he coaches. The importance of having a system as a coach/lifter to find the best training approach to maximize strength gains. 33:32 - Signal vs noise with programming. How to find what works "best" for a lifter as a coach and apply it to your actual program and periodization structure. 38:34 - Differences periodizing training for beginner, intermediate, and advanced athletes 43:48 - How important is muscle size for powerlifting training? How to train for muscle growth without sacrificing strength progress. 51:15 - Individualizing exercise selection for powerlifting to drive progress. Application of specificity to training. 55:19 - Where can people find Eric?

In addition to some coaching, Eric Helms PhD, CSCS is the Chief Science Officer of 3DMJ. He ensures 3DMJ stays up to date with best practice and acts as a science communicator, helping lifters find sustainable pathways to high performance. Eric is a research fellow at the Sports Performance Research Institute New Zealand at Auckland University of Technology, pursuing research in training, nutrition and psychology for strength and physique sport. Eric has a PhD in Strength and Conditioning with a research focus on autoregulating powerlifting, a masters with a research focus on protein and macronutrient manipulation for dieting bodybuilders, a second masters in exercise science and health promotion, and a bachelors in sports management, fitness and wellness. Also an athlete, Eric earned pro status as a natural bodybuilder with the PNBA in 2011, is a raw powerlifter in the IPF, and dabbles in weightlifting.

Eric's Instagram: https://www.instagram.com/helms3dmj/ 3D Muscle Journey: https://3dmusclejourney.com/

Coaching and Programming - https://adampeeler-fitness.com/ My Instagram - https://www.instagram.com/adamdpeeler/ Built Bar (code PEELER for 10% off) - https://builtbar.com/ Staunch Supplements (Code Peeler15) - https://tinyurl.com/qpe7fz5