"If They Say Mechanisms Over Outcomes - Run" | Contextualising Training Research w/ Eric Helms

In this episode, I’m joined by Eric Helms for a deep dive into long-term muscle gain, aging, and how advanced lifters should actually think about training progress. We start by discussing Eric’s decision to step away from competition and why meaningful progress at an advanced level often requires years, not months. From there, we unpack how experienced lifters should assess progress when traditional tools like DEXA scans fall within margins of error. We also tackle some of the biggest myths around aging, testosterone decline, and “anabolic resistance,” and why many natural bodybuilders and strength athletes continue improving well into their 40s and 50s. A large part of the conversation focuses on training philosophy — including why very different training styles can work, how the Training Pyramid was developed, and why arguments over volume, rep ranges, and single studies often miss the bigger picture. Finally, we explore how to properly interpret scientific research, the limitations of mechanistic studies, and how evidence should be weighed against real-world coaching experience. This episode is for lifters who want to move beyond surface-level advice and think critically about long-term progress. Chapters 00:00 Bodybuilding Plans and Off-Season Strategies 02:59 Assessing Progress in Bodybuilding 06:04 Understanding Muscle Gains and Age 08:53 The Importance of Consistency and Passion 11:50 The Role of Testosterone and Aging 14:53 Characteristics of Successful Lifters in Their 40s and 50s 17:40 Training Styles and Volume Debate 35:29 Navigating the Confusion of Training Information 39:19 The Evolution of the Training Pyramid 42:44 The Impact of Social Media on Fitness Knowledge 48:58 Understanding Progressive Overload and Its Misconceptions 55:01 Appraising New Evidence in Fitness Science 01:10:19 The Limitations of Mechanistic Research 01:15:07 The Role of Cholesterol in Hormonal Health 01:17:04 Critical Thinking vs. Conspiracy Theories 01:19:26 Mechanisms vs. Outcomes in Science 01:23:20 The Importance of Applied Research 01:29:02 The Philosophy of Science and Falsification 01:39:06 Engaging in Critical Thinking and Self-Reflection Where to find Eric Instagram:   / helms3dmj   The Muscle & Strength Pyramids: https://muscleandstrengthpyramids.com/ Iron Culture podcast:    / @ironculturepodcast   MASS Research Review: https://massresearchreview.com/ My links: To keep up with my progress, subscribe & follow me at the links below: 1-1 Coaching: www.storeystrength.com  Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠ Youtube:    / @sstorey94   Spotify: https://open.spotify.com/show/4vuEGUq... Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1...