I am beyond ecstatic to welcome the Dr. Eric Helms to the show today.  Eric’s work has been a huge influence on me in my personal journey,  coaching education, and philosophy, and today we're going to discuss evidence-based research, coaching, and communication, what Eric's been up to in the world of powerlifting and bodybuilding. We dive into topics including self-determination theory, training strategies, plant vs. animal protein, and adaptation during weight loss, among others.Eric is an exceptional coach, athlete, author, and educator focused on natural bodybuilding and strength training. As the Director and Chief Science Officer of 3D Muscle Journey (3DMJ), he heads a team that offers evidence-based information, community support, and holistic coaching for drug-free competitors. With a PhD in Strength and Conditioning from Auckland University of Technology (AUT), Eric has published peer-reviewed articles and co-authored The Muscle and Strength Pyramids, one of the best training and nutrition guides out there.__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[2:44] Eric's story[5:58] Balancing stregth and hypertrophy[11:00] Minimum effective dose vs maxing out, 80/20 rule, and nutrition for new lifters[13:50] How much and how hard to train, training to failure, and progressive overload[19:24] Mindset, agency, and self-determination [26:03] Dealing with a client that just wants to be told what to do[29:10] Lisa credits Philip's coaching for her 17-lb weight loss and gives him a grateful shout-out[29:55] Learning to lift without a coach[37:13] Eric's personal routine and his motivation[40:06] Eric's advice to his younger self, and the key principles for beginner lifters to prioritize strength and size programming.[49:29] Plant protein vs animal protein[57:15] Learn more about Eric[58:32] OutroEpisode resources:Eric's podcast: Iron CultureWebsite: 3dmusclejourney.comTraining and nutrition guide: The Muscle and Strength PyramidsLatest research: Monthly Applications in Sports Science (MASS)IG: @helms3dmj? Win a prize by taking our Listener Survey! ? Support the show? Apply for 1-on-1 coaching!?‍? Schedule a FREE results breakthrough call with Philip? Join our Facebook community for accountability, live training/Q&As, & free challenges✉️ Join the FREE email list with insider strategies, bonus content, and exclusive articles!? Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!? Enjoyed this episode? Share it on social and follow/tag @witsandweights? Love the podcast? Leave a 5-star review? Send a Q&A voicemail