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The Muscle and Strength Pyramid: Training

4.57  ·  Rating details ·  347 ratings  ·  22 reviews
There is a lot of nonsense out there surrounding training for both bodybuilders and strength athletes. Half-baked ideas based on cherry-picked scientific data that fail to take into account the big picture. We’ve cut through all that with this book.

Crystal-clear clarity on the order of things that count
We’ve broken down the factors that go into making strength and hypertro
Paperback, 284 pages
Published March 24th 2019 by Independently published (first published January 1st 2019)
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Shawn  Stone
May 07, 2016 rated it it was amazing  ·  review of another edition
Shelves: lifting
I have to admit, at first I was downright dubious, skeptical and put off reading these books.

I don’t think it’s principal author Eric Helms is one of the “bad-guys” in an industry over-brimming with charlatans, scum-bags and syntholed “slap-boxers” (that last alliterative reference is going to date really quickly), but some of the warning bells were definitely clear and present.

One of the key marketing tactics used by the PhD wielding, alphabet soup certified, scientific-brainiac subsection of o
Nasos Psarrakos
Jul 11, 2016 rated it it was amazing  ·  review of another edition
Shelves: health-fitness
Probably the most complete and comprehensive book around dieting. As for beginners I would say it's the "de facto" choice. ...more
Стойчо Добрев
Feb 18, 2021 rated it it was amazing
Всеки, който се чуди как да си направи тренировъчна програма или как да подобри своята, задължително трябва да прочете тази книга. Тя поставя основите на създаването на програми и прогресирането с времето. Просто изключителна книга!
Phil Sykora
Jan 11, 2016 rated it it was amazing  ·  review of another edition
Eric Helms goes easy on you.

Most of the research in this book is presented as follows:

*A logical, simple argument and explanation that even a novice would understand.*
*A statement from Eric saying that you might still disagree, despite what he has to say about it.*
*Then a fuck-ton of studies that just goes to show Eric didn't actually have to waste time explaining anything at all. He was just trying to be a nice guy.*

The Muscle and Strength Training Pyramid lays out information in a hierarchy th
Leon Altherr
Apr 16, 2020 rated it it was amazing  ·  review of another edition
Eric Helms is a certified strength and conditioning specialist, as well as a holder of a BS in fitness and wellness, an MS in exercise science and sports nutrition and a PhD in strength and conditioning. On top of that he is a bodybuilder and unequipped power-lifter himself. Helms is hence highly qualified to write a book about strength and hypertrophy (as well as his prior book on nutrition), and this is reflected in his work. He confidently describes each aspect of programming a routine with e ...more
Adam McNamara
Jun 11, 2017 rated it it was amazing  ·  review of another edition
Shelves: health
The M&S Training Pyramid is the perfect guide to help you achieve your body composition goals. It explains what concepts to focus on, from most to least important.

The Pyramid is six levels:
1. Adherence
2. Volume, Intensity, and Frequency (for powerlifting vs bodybuilding)
3. Progression (as a Novice, Intermediate, and Advanced lifter)
4. Exercise Selection (for powerlifting vs bodybuilding)
5. Rest Periods
6. Lifting Tempo

Each section explains the concept's role in training and provides simple rules
Rohit Shinde
Sep 14, 2019 rated it it was amazing  ·  review of another edition
Shelves: sports-science
Let me start of this review by saying that Dr Eric Helms has done a fantastic job of researching and writing books. Aimed primarily at strength athletes, this book does have carry over effects to athletes competing in cardiovascular sports. Dr Eric Helms has created a training pyramid, each step of which is important in an athlete's performance in a competitive meet. Each chapter is painstakingly researched and Dr Helms presents his conclusions in an easy and lucid manner. He ends off by giving ...more
Jan 14, 2020 rated it it was amazing  ·  review of another edition
Shelves: fitness, non-fiction
Excellent, particularly for finding out how to continue progressing when your progressive overload has stalled. Equally informative for both strength training and bodybuilding. Very well researched.
Aug 26, 2018 rated it it was amazing  ·  review of another edition
Personally this is like a gift to the world by one of the most renowned names in the fitness world, Eric Helms himself. The value and the contents of this book is so insanely high that whatever I may say about it falls short to what it's really worth.

Mainly the value that I see from this book is that, if you are serious about making progress and you want to really push your training to express your potential to the max, some knowledge is required, and while there are a lot of free resources like
Yonathan G.
Oct 07, 2020 rated it really liked it  ·  review of another edition
Rather than giving you a routine or diet to follow, Eric lays out the principles that matter so you're able to look at programs objectively and with the knowledge be able to design your own routine. Since a routine is more than just a combination of exercises, sets, reps, test, etc., periodization and progression is covered extensively. It even includes sample programming for novice to advanced for both bodybuilding and powerlifting. ...more
May 05, 2020 rated it really liked it  ·  review of another edition
A quite comprehensive and well structured book. Probably there is even too much information, especially for beginners, but there are also examples, which is nice. One might argue that the suggested volume is too high for natural athletes, but that's something that everyone might have to try on their own. ...more
Karl Võsokov
Apr 05, 2019 rated it it was amazing  ·  review of another edition
Comprehensive book includes everything you need to know from training based on latest research available.

Aim of the book is to get you build a strength or bodybuilding training program for yourself which is specifically suited for your goals and gives recommendations which you can use for base.
Nicolas Noceda Benel
Elemental, práctico, didáctico y muy bien fundamentado. Lo recomiendo para todos aquellos entrenadores novatos o cualquier interesado en entrenamiento de fuerza/hipertrofia que desee ser más eficiente.
Book Reader
Jul 13, 2018 rated it it was amazing  ·  review of another edition
I recommend reading this book, but tbh his video series go over the content of this book and his other on nutrition in just 80 minutes or so and it is easily comprehensible.
Jordan Caporaletti
Leggermente biased verso il Powerlifting
Lucas Kragh
Nov 01, 2018 rated it it was amazing  ·  review of another edition
Very good book. It covers all the essentials. Weed out the bullshit and strike a perfect balance of including research but always being short and concise to the point.
Highly recommended.
Rory Armstrong
May 20, 2021 rated it really liked it
Excellent overview of recent research into strength training
Guilherme Zeitounlian
Pretty honest and straightforward, a pleasant read and very well-written. The training book is better than the diet one.
Mar 27, 2020 rated it really liked it
Shelves: health-fitness
An extremely serious guide to weight lifting (bodybuilding and powerlifting included). If it weren't for the guides and sample programs at the end of the book, I'd feel totally lost because this seems like it should come with a kind of workbook with exercises to help you practically apply all of the knowledge you get from the book.

Don't get me wrong, it's wonderfully written - clear, simple language, examples to support the claims, additional references for those wanting to get deeper into the
VC Gan
Mar 01, 2017 rated it it was amazing  ·  review of another edition
Great book in understanding mechanism of muscle growth, training mistakes, inter-set rest period and how periodization and hypertrophy works. Everything on his book is based on legit scientific experiment research. If you're looking to maximize your gains, this book is for you. ...more
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