If you’ve been lifting weights for any amount of time, you’ve undoubtedly heard about “advanced” training techniques like drop sets, supersets, forced reps, negatives, and the like.

Years ago, I thought such methods were great ways to boost muscle and strength gain and so used to do quite a bit of them. These days, I do very little because I now know that straight hard sets are the bread and butter of getting big and strong.

That said, that doesn’t necessarily mean there’s no place for “fancier” stuff, but only if you do it right.

That’s what I invited Dr. Eric Helms back on the show to discuss–which of the common unconventional training methods are worthwhile and which aren’t and how to use the good ones correctly and effectively.

If you’re not familiar with Eric, he’s a natural bodybuilder and powerlifter, coach, researcher, writer, member of Legion’s Scientific Advisory Board, and all-around mensch, and in this interview, he discusses the evidence for and against “advanced” training techniques and explains exactly what to do and what not do in the gym to get the most out of your training.

Oh and if you like what Eric has to say, then you should definitely check out his podcast, The Iron Culture Podcast, as well as his research review Monthly Applications in Strength Sport (MASS) because I think you’ll really appreciate what he and his colleagues are doing. I know I do!

Time Stamps:

7:26 – How do advanced training techniques fit into our fitness journey? 

12:20 – Do you recommend supersets? 

21:58 – What do you think of pairing movements that don’t affect each other?  

28:39 – What are your thoughts on drop sets? 

32:21 – Do you use drop sets in your training? 

34:35 – What are your thoughts on forced reps? 

40:18 – What are your thoughts on pre exhaustion training? 

54:17 – What is MASS? 

56:55 – Do you offer a free preview of MASS? 

Mentioned on the show:

Eric’s Website

Free MASS Issue

Eric’s Podcast


Bigger Leaner Stronger

Thinner Leaner Stronger

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What did you think of this episode? Have anything else to share? Let me know in the comments below!