PRESENTATION- DR ERIC HELMS
Topic: Evidence-based Fundamentals of Strength and Hypertrophy Training
What does it truly mean to be “evidence-based” when designing resistance training programs?
In this presentation, we will explore the foundational principles of strength and hypertrophy training through the lens of the most current scientific literature.
Moving beyond the basics, this session breaks down the “Muscle and Strength Training Pyramid,” starting with the biopsychosocial aspects of lifter adherence (making training realistic, enjoyable, and flexible) and scaling up to the specific variables of volume, intensity, and frequency.
Attendees will learn how to identify the “inverted-U” dose-response relationship for volume, effectively utilize the Repetitions in Reserve (RIR) scale, and synthesize current research to optimize strength and muscle growth.
KEY TAKEAWAYS:
Understand how to truly integrate the best current research with a lifter’s individual preferences and biopsychosocial circumstances.
Identify the dose-response relationship of training volume for both strength and hypertrophy, understanding the minimum, maximum, and practical effective doses.
Master the application of proximity to failure (RPE/RIR) and learn how intensity dictates differential outcomes for strength versus muscle size.
Learn current, evidence-based recommendations for training frequency to maximize adaptations without compromising recovery.