J3 University

Episode 3: Dr. Eric Helms- Rethinking Refeed and Diet Breaks Volume 1

Episode 3: Dr. Eric Helms- Rethinking Refeed and Diet Breaks Volume 1

 

In this episode of J3 University, Luke and I are joined by Dr. Eric Helms to dive into the latest research on refeeds and diet breaks. We review the current state of the literature and what this means for coaches in the trenches.

 

Dr. Helms holds his PhD in strength and conditioning and is a research fellow for AUT at the Sports Performance Research Institute New Zealand. He is the lead R&D Chief for 3D Muscle Journey. He has obtained pro status as a natural bodybuilder with the PNBA and competes at the international level as an unequipped powerlifter.

 

 

For more information on Dr. Helms:

 

Instagram: https://www.instagram.com/helms3dmj/?hl=en

 

Website: https://3dmusclejourney.com/

 

YouTube: https://www.youtube.com/user/Team3DMJ

 

Timestamps

Eric Helms Intro- 00:00:29

Defining refeeds- 00:03:17

What markers should be taken from research for application- 00:15:54

Fatigue and water retention managed through lowering training volume vs. refeed- 00:23:37

Taking individual client feedback to determine route- 00:30:36

Refeed application, how and when?- 00:43:04

Adjusting Maintenance level with body weight dropping- 00:47:04

Discussing Natural & Enhanced- 00:54:14

Non-linear dieting strategies and practicing peak week- 01:03:39

Wrapping it up- 01:09:08

 

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https://noswitchfitness.com/contact/

 

 

Episode 2: Scott Stevenson - Becoming an evidence based coach

Episode 2: Scott Stevenson- Becoming an evidence based coach

 

In this episode of J3 University, Luke and I are joined by Dr. Scott Stevenson to understand how to become an evidence based coach. We dive into what the term “evidence based” actually means and how it can be misapplied in the physique world. Also Scott has some great takeaways for becoming a critical thinker and filtering good and bad information to make us operate at a higher level.

 

Dr. Scott, has a PhD in Applied Exercise Physiology, is a published peer-reviewed scientific author, a successful bodybuilder, coach, and writer. He has been lifting for over 30 years where he has gained invaluable experience in both training and in life.

 

Instagram: @fortitude_training

 

Website: drscottstevenson.com

 

Link to “Be Your Own Bodybuilding Coach: A Reference Guide For Year-Round Bodybuilding Success” https://amzn.to/37U6Ukn

 

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Timestamps

Introducing Guest Scott Stevenson- 00:00:21

Scott Stevenson Plans on competing- 00:02:43

Discussing review paper on peak week- 00:05:22

How do you define evidence based coaching?- 00:20:13

Literature and gathering information within clientele- 00:30:17

What traits to look for in a coach that can bridge the gap- 00:41:30

Filtering through coaches with no science background but who have clients w/ great physiques- 00:58:58

Closing thoughts- 01:10:35

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Luke Miller coaching:

https://noswitchfitness.com/contact/

 

Episode 1: Setting Up Post Contest Training

Episode 1: Setting up Post Contest Training

 

John and Luke dive into follower questions on setting up training in the post contest period. The post contest period is a state of high recovery needs, but also setting a program to improve the physique based on judge’s feedback. How do we take that feedback and transition into the offseason periods?

 

00:07:40- Do you typically reduce volume and/or cardio following, or does it depend on individual? 

 

00:19:35- Does training focus rely more on pushing strength with lower volume or moderate weight higher volume and is exercise selection any different than normal? 

 

00:29:09- Is progress being made with straight sets/when do you begin reintroducing intensity techniques? Are sets added first?

 

00:41:11- Upper Body needs to catch up relative to legs, how to approach offseason with this goal?

 

Thanks, please comment, like and subscribe!

 

J3 UNIVERSTIY: http://j3university.com

 

COACHING: http://J3sportsrd.com

 

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

 

INSTAGRAM: https://www.instagram.com/johnjewett3Instagram:

 

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

 

Luke Miller coaching:

https://noswitchfitness.com/contact/