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Eric Helms - The Muscle And Strength Pyramid - Training V1.0.4.pdf

Eric Helms - The Muscle and Strength Pyramid - Training v1.0.4.pdf

If you are looking for a comprehensive guide to training for muscle and strength development, you may have come across the book "The Muscle and Strength Pyramid - Training" by Eric Helms, PhD, CSCS. This book is the second edition of the original version that was released in 2015, and it has been updated with the latest research and practical applications. In this article, we will review the main features of this book and how it can help you achieve your fitness goals.

Eric Helms - The Muscle and Strength Pyramid - Training v1.0.4.pdf

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What is the Muscle and Strength Pyramid?

The Muscle and Strength Pyramid is a concept that Eric Helms developed to help people understand the hierarchy of importance of different training variables. The pyramid consists of six levels, each representing a different aspect of training that affects muscle and strength outcomes. The levels are:

  • Adherence: This is the foundation of the pyramid, and it refers to how well you can stick to your training program over time. Without adherence, none of the other levels matter.

  • Volume, Intensity, and Frequency: These are the three main variables that determine how much stimulus you provide to your muscles. Volume is the amount of work you do, intensity is how heavy you lift, and frequency is how often you train a muscle group.

  • Progression: This is the process of increasing the stimulus over time to keep challenging your muscles and avoid plateaus. Progression can be achieved by increasing volume, intensity, or frequency, or by using other methods such as adding sets, reps, exercises, or reducing rest periods.

  • Exercise Selection: This is the choice of exercises that you use to target specific muscle groups. Exercise selection should be based on your goals, preferences, anatomy, injury history, and equipment availability.

  • Rest Periods: This is the amount of time you rest between sets or exercises. Rest periods can affect your performance, fatigue, recovery, and hormonal responses.

  • Tempo: This is the speed at which you perform each rep. Tempo can influence the time under tension, muscle activation, metabolic stress, and technique.

The idea behind the pyramid is that the lower levels are more important than the higher levels, and that you should focus on optimizing them first before moving on to the next level. For example, if you are not adhering to your program consistently, it does not matter how well you adjust your volume, intensity, or frequency. Similarly, if you are not progressing in your training, it does not matter how carefully you select your exercises or rest periods.

What does the book cover?

The book "The Muscle and Strength Pyramid - Training" is divided into two parts: Part 1 covers the theory behind each level of the pyramid, explaining the scientific evidence and practical implications of each variable. Part 2 covers the application of the pyramid, providing sample programs and templates for different goals and scenarios. The book also includes a glossary of terms, a list of references, and an index for easy navigation.

The book is written in a clear and concise manner, with plenty of examples, tables, figures, and diagrams to illustrate the concepts. The book also uses a color-coded system to indicate the level of importance of each variable: green for high importance (adherence), yellow for moderate importance (volume, intensity, frequency), orange for low importance (progression), and red for very low importance (exercise selection, rest periods, tempo).

The book is suitable for anyone who wants to learn more about training for muscle and strength development, whether they are beginners or advanced lifters. The book provides a solid foundation of knowledge and principles that can be applied to any program or situation.

Where can you get the book?

The book "The Muscle and Strength Pyramid - Training" is available in both digital (PDF) and physical (paperback) formats. You can purchase the book from [the official website], where you can also find more information about the authors and their other products. You can also download a free sample chapter from [the website] or from [this link].

If you are looking for a reliable and comprehensive guide to training for muscle and strength development, you should definitely check out the book "The Muscle and Strength Pyramid - Training" by Eric Helms. It will help you understand the big picture of training and how to optimize your results.


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