In my hierarchies of priorities for nutrition and training (The Muscle and Strength Pyramids), consistency is the foundation of each (behaviour and lifestyle for nutrition, adherence for training). This is not a platitude to be ignored by the “dedicated” or “hardcore”, who assume they are not the target audience of such a distinction. Rather, this is an intentional call to action I hope even the hardest of the hardcore gives serious consideration.
Being a bodybuilding and strength coach for a decade, I’ve seen time and time again that an “all or nothing” attitude is mistaken for dedication. “Coach, I’m ready to do ANYTHING, you say the word and I will do it, I’ve never been so motivated”. That’s an alarm bell for me these days. But I used to identify with such statements and thought such a mindset was necessary for success.
Those who can crash diet off 30-50lbs in a few months are impressive in the short term…but are a dime a dozen. It’s not that this doesn’t take hard work, will power, and isn’t effective (in the short term). But it’s not the right tool for the job. For most dieters, the goal is to achieve and then maintain a healthy body throughout the lifespan. That isn’t achieved with a short term, hardcore diet, but by the steady, and consistent adoption of new habits. Doing so is only possible by those who are ready, willing, and able to make a large shift in perspective.
This is a truth relevant to those who struggle with obesity, and novice competitive bodybuilders who struggle with the contrast of contest prep and the offseason, bouncing between bingeing and restriction seasonally. In both cases, these individuals need to look at their goals as a lifestyle that supports their endeavours long term, rather than tests of willpower to achieve a specific short-term goal.
With that said, I wouldn’t be surprised if you were nodding your head but thinking “tell me something I don’t know Eric”. Well since you asked, I will! Adherence is rarely talked about in the context of muscle gain. People don’t struggle with a calorie surplus the same way they do with a deficit, and the barriers of combating hunger, social pressure, and physiology don’t occur when trying to gain muscle. However, consistency is still very much the most important thing for putting on mass, just like it is for taking mass off.
Consider this study of highly trained competitive bodybuilders where no measurable progress in muscle size was observed over six months while they trained. To add insult to injury, half of them were using anabolic steroids during the study. In another study, professional rugby players increased their strength by 6.5-11.5%. Not bad right? Well, not for a stock standard 8-week intervention, but this was a two-year study. Furthermore, the magnitude of their improvement was negatively associated with initial strength. Meaning, the stronger they were at the start, the less strength they were able to gain.
The hard fact is, once you are no longer a novice, getting stronger, and putting on size takes not only effort, but time. Meaning, you can’t have the same “bomb and blast” attitude toward training, follow the “see food” diet, or program-hop from influencer to influencer and expect much to happen. Don’t believe me? Check out this study, where a group of athletes with the goal of putting on muscle were put into two groups: one followed a “bulking” approach where they ate 600kcals on average more than the second group, which just ate at a slight surplus. What happened? The group eating 600kcals more (“gotta force feed those gains brother!”) gained 5x as much body fat, but their gains in strength and lean body mass were not significantly different than the group eating a more modest surplus.
There is no bio hack, fast track, or magic routine that will take you to the next level. What’s left? Consistency. Gain 1% of your bodyweight per month, consume at least 1.6g/kg of protein daily, sleep at least 8 hours each night, make small increases in load or reps mesocycle to mesocycle rather than doing a different program each mesocycle, remember to take your creatine every day, don’t go out drinking on the weekends, get in your fruit, vegetables, and water despite feeling bloated and full. It isn’t sexy.
Let’s be honest, it’s easy to eat everything in sight and let your ADHD lead you to the next program and bust your butt on it until you burn out or get hurt. Feel free to then brag about how hardcore you are. But guess what? That only works so long. I can tell you from experience, I “cave manned” successfully for 2 years. I gained ~30lbs of bodyweight without much of a change in body fat, squatted 405, benched 320, and deadlifted 495lbs in that 2-year time span. I thought, “man, at this rate, I’ll be at 495/365/545 by next year!” Know what actually happened in the next 2 years of cave-manning? A lower back injury, a rotator cuff injury, another ten pounds of fat gained, and a lot of money wasted on supplements that didn’t do anything. Fast forward to now, 15 years in the game, and I’ve squatted 495lbs, benched 363lbs deadlifted 556lbs, and I’ve added another ~10lbs of lean body mass.
Putting 90lbs on my squat, 43lbs on my bench, 61lbs on my deadlift and ~10lbs of lean body mass was the dream when I was that caveman intermediate. However, I didn’t understand just how unsexy it would look stretched out over 13 years. That’s adding 5lbs to a lift and less than a pound of lean body mass per year (not that it came on in a linear, predictable manner mind you). Think about that for a second. Does that match up with the go hard or go home attitude of get it all now by doing anything and everything it takes? No.
What it does match up with, is paying attention, taking notes, and being strategic. It means steadily modifying your habits so that you optimize more and more each year and making small tweaks to your training and nutrition to get closer and closer to ideal. Oh, and getting less dumb you avoid getting hurt. Simply put, lifestyle and mindset changes accumulated over years are what help you maximize your potential. Remember, whether you are dieting or gaining, consistency is always the answer.
Teddy. says
I Don’t want to start my sentence with the dropping of an F-Bomb but, F-me this is an eye opener.
Very good piece Eric, I’ve been listening a lot to your podcasts lately and man you are starting to sound as a complete “holistic” human being more and more haha 😉
The one with Abel and the one from Brute Strength stood out for me. Good quality conversations.
Don’t know why but felt the need to share my 2cents 🙂
Thank you for being Eric Helms.
All the best.
Regards.
Eric Helms says
Teddy, haha no worries I take your f bomb as a term of endearment! Thank you so much for the kind words, I’m so pleased you are finding benefit and enjoyment from my work and I appreciate the acknowledgment and thanks!
-Eric
Brian life of says
This is great and critical info for advanced lifters. You’re answering questions that were not being answered. The advanced community still bulks mindlessly. That said, your recommendations, while I believe they are accurate, when applied to a real life scenario, show just how difficult the process is. An average 180 lb bber maintaining comfortably at 10% bf is eating 1800 cals. To put on lbm without getting measurably fat he will eat 1950 per day to gain muscle at the rate an advance lifter will gain. The lucky ones may be eating 2000 to stay at 10% meaning they will bulk on 2200 per day. Add cardio and you may get to eat up to 2500 per day, but then you may not be adding that tiny bit of lbm each year due to cardio. And so on. As someone trying to stay reasonably lean most of the year and cutting to single digits between Jan and June, I can say from experience, this is a not a fun existence. It means daily monitoring and constant restriction… for life. There is no “getting used to 1950 per day every day.” Like you said though, there is no hack. Thanks for your work.
Eric Helms says
So glad it was helpful! Now with that said, with our team collectively having worked with 1000’s of natural bodybuilders and being a 180lbs bodybuilder (well my current weight in stage condition), I can tell you 10kcal per pound absolutely should not be your maintenance, and if it is you are trying to stay too lean, there is no getting used to that because that is too low, and you shouldn’t be trying to, that’s not healthy nor conducive to muscle gain or life my friend. Check out some of my other nutrition articles specifically about what is appropriate to maintain in terms of body fat it may be very helpful
Kevin says
Great content as always Eric. I know you put a lot of work and thought into your posts, podcasts and articles. Your dedication to the sport and to education is much appreciated.
Eric Helms says
Thank you, and for taking the time to say so!
Bailey says
Hi Dr. Helms,
I’m in college and working on getting my BS in exercise physiology, I recently discovered you and Team3DMJ a few months ago and am so grateful that I stumbled upon your work. Listening to your podcasts and watching your videos has helped me clear things up with what I might have been confused about with training/nutrition. Also helped motivate me through my first contest prep! I’ve been listening to your work on post-contest and recovery dieting, and can say that I kinda went off the deep end this week after the contest with just eating what I wanted to eat, gained a good amount of poundage haha. I’m wondering if I should cut back for a week to lose a bit of water weight and then raise calories, or keep my calories raised and move forward. Anyways, great article man, can definitely say I’m in this stage of intermediate-advanced and this was a good read!
-Peace
Eric Helms says
Bailey I’m so honored to hear we’ve been useful both for school and prep!
In regards to your question I HIGHLY recommend you go to the 3dmjvault.com and get the free recovery diet course. It goes over exactly what we recommend post show, but one week of over doing things post show is not too big of a deal, you may find after checking out the recovery diet that you aren’t that far off our recs if you slow things down now. But don’t diet, don’t try to compensate, prep is over only reason to be shredded is for the stage, you just don’t want to go get so far off the offseason is full of frequent cutting phases.
jack ladewig says
great article Eric I have been a fan of yours for a few years know and love all your articles
one quote that sticks out is “this all or nothing attitude ” I think its a mindset that can cause people to become burnt out especially those fresh lifters . being a natural bobybuilder I have learnt that it takes time and consistency to build a physique you want . it doesn’t happen overnight .
Eric Helms says
Thank you and well said!