THE MUSCLE & STRENGTH PYRAMIDS

The Evidence-based Approach To Achieving Your Nutrition & Training Goals

BUY BOTH BOOKS NOW

THE MUSCLE & STRENGTH PYRAMIDS

The Evidence-based Approach To Achieving Your Nutrition & Training Goals

BUY BOTH BOOKS NOW
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With these e-books, you will:

Cease second guessing yourself.

We’ve broken down all the science to date, giving you the theoretical framework you need to construct your own nutrition and training plans.

Get access to real word examples...

… from top-level physique and strength athlete clients that have put these principles into action.

Gain the knowledge you need to be successful.

These books are’t just filled with theory and scientific references, they are packed full of practical advice, implementation and adjustment examples.

With these e-books, you will:

Cease second guessing yourself.

We’ve broken down all the science to date, giving you the theoretical framework you need to construct your own nutrition and training plans.

Get access to real word examples...

… from top-level physique and strength athlete clients that have put these principles into action.

Gain the knowledge you need to be successful.

These books are’t just filled with theory and scientific references, they are packed full of practical advice, implementation and adjustment examples.

Feel free to share and use these images, but please leave the credit at the bottom.

THE TRAINING BOOK

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.

  • Connector.

    Crystal-clear clarity on the order of things that count

    We’ve broken down the factors that go into making strength and hypertrophy-focussed training programs into a clear order of importance.

  • Connector.

    A full, detailed and unbiased look into the research...

    …to draw conclusions about the best methods for bodybuilders, strength athletes, and clear explanations of the overlapping elements.
    Learn why certain misconceptions pervade the training world, and never be fooled by another cleverly-written magazine article again.

  • Connector.

    Highly detailed example training programs

    Building on all the theory and recommendations in the book, in the last section we have six programs for novice, intermediate and advanced-level bodybuilders and strength-focussed athletes. You can simply pick one and run it as they have been written, but the idea is that you tailor them using the principles you’ve learned in the rest of the book. Full progression examples included also.

THE TRAINING BOOK

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.

  • Connector.

    Crystal-clear clarity on the order of things that count

    We’ve broken down the factors that go into making strength and hypertrophy-focussed training programs into a clear order of importance.

  • Connector.

    A full, detailed and unbiased look into the research...

    …to draw conclusions about the best methods for bodybuilders, strength athletes, and clear explanations of the overlapping elements.
    Learn why certain misconceptions pervade the training world, and never be fooled by another cleverly-written magazine article again.

  • Connector.

    Highly detailed example training programs

    Building on all the theory and recommendations in the book, in the last section we have six programs for novice, intermediate and advanced-level bodybuilders and strength-focussed athletes. You can simply pick one and run it as they have been written, but the idea is that you tailor them using the principles you’ve learned in the rest of the book. Full progression examples included also.






What Training Experts Are Saying…

“It will be a treat for the reader to have the “Muscle and Strength Pyramid” books at their disposal. They bridge the gap between the latest scientific information and practical implementation. The ‘Pyramid’ builds from the most important aspects to the least important, and challenges you to ‘adhere’ to this strategy as you develop your own training. And the key lies here in developing your own training, because this work will provide you with the tools to do so. It is impossible for any work to provide you with every single piece of knowledge, which can be obtained from many years of studying for the highest academic degree, but this book will not leave you guessing when it comes to developing your own program. There is no gimmick by the authors to make more money and the training principles here are not mired in confusion. Rather, the work on the Internet that we wish existed previously, is now available; and if you are a novice or intermediate this book will help you bypass the stage of confusion. If you have been in this field for a while, like myself, I promise you will still take away new information to enhance your training. Further, even though new data is present in the scientific literature every single day, I am confident this book will stand the test of time as the principles presented are foundational.”Michael C. Zourdos, PhD, CSCS
“There are few people in this industry who have my complete, utmost respect. Definitely less than 10 individuals. Eric is one of these ten. I already had an incredible amount of respect for Eric, but when I spent a week with him in Norway and had the privilege of interacting, debating, and discussing things with him, the respect rose to a whole new level. Eric exudes S&C leadership and passion for the field seeps from his pores. He knows the science and can quote the literature. He walks the walk and has competed as a bodybuilder and powerlifter. He meticulously trains individuals and gets them into peak physical condition. He’s formed bonds with the top leaders in the field. He exhibits professionalism and concerns himself with the direction of our industry. Possessing all of these qualities is such a rare combination, and as you can see, I’m a huge fan of Eric Helms. I vouch for him and recommend The Muscle and Strength Pyramid to all of those interested in taking their strength and physiques to the next level.”Bret Contreras, PhD, MSc, CSCS, 'Strength & Conditioning Research Review' Cofounder
“Eric Helms is one of the few fitness pros who possesses both a vast knowledge of the science of exercise as well as keen insight into its practical application. As such, his ebook, “The Muscle and Strength Pyramid” is a must have for anyone looking to take their training to the next level. Its a true evidence-based approach that combines the latest research and years of in-the-trenches experience to formulate a blueprint for program design. I only wish I had a resource like this during my initial foray into the fitness field!”Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA, Founder of LookGreakNaked.com

What Training Experts Are Saying…

“It will be a treat for the reader to have the “Muscle and Strength Pyramid” books at their disposal. They bridge the gap between the latest scientific information and practical implementation. The ‘Pyramid’ builds from the most important aspects to the least important, and challenges you to ‘adhere’ to this strategy as you develop your own training. And the key lies here in developing your own training, because this work will provide you with the tools to do so. It is impossible for any work to provide you with every single piece of knowledge, which can be obtained from many years of studying for the highest academic degree, but this book will not leave you guessing when it comes to developing your own program. There is no gimmick by the authors to make more money and the training principles here are not mired in confusion. Rather, the work on the Internet that we wish existed previously, is now available; and if you are a novice or intermediate this book will help you bypass the stage of confusion. If you have been in this field for a while, like myself, I promise you will still take away new information to enhance your training. Further, even though new data is present in the scientific literature every single day, I am confident this book will stand the test of time as the principles presented are foundational.”Michael C. Zourdos, PhD, CSCS
“Eric Helms is one of the few fitness pros who possesses both a vast knowledge of the science of exercise as well as keen insight into its practical application. As such, his ebook, “The Muscle and Strength Pyramid” is a must have for anyone looking to take their training to the next level. Its a true evidence-based approach that combines the latest research and years of in-the-trenches experience to formulate a blueprint for program design. I only wish I had a resource like this during my initial foray into the fitness field!”Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA, LookGreakNaked.com
“There are few people in this industry who have my complete, utmost respect. Definitely less than 10 individuals. Eric is one of these ten. I already had an incredible amount of respect for Eric, but when I spent a week with him in Norway and had the privilege of interacting, debating, and discussing things with him, the respect rose to a whole new level. Eric exudes S&C leadership and passion for the field seeps from his pores. He knows the science and can quote the literature. He walks the walk and has competed as a bodybuilder and powerlifter. He meticulously trains individuals and gets them into peak physical condition. He’s formed bonds with the top leaders in the field. He exhibits professionalism and concerns himself with the direction of our industry. Possessing all of these qualities is such a rare combination, and as you can see, I’m a huge fan of Eric Helms. I vouch for him and recommend The Muscle and Strength Pyramid to all of those interested in taking their strength and physiques to the next level.”Bret Contreras, PhD, MSc, CSCS, 'Strength & Conditioning Research Review' Cofounder

100% risk-free. 30-day money-back guarantee.

No questions asked.

BUY NOW

All the science, distilled and explained by one of the industry’s leading experts.

All the science, distilled and explained by one of the industry’s leading experts.

THE NUTRITION BOOK

Long gone are the days of strict meal plans and cookie-cutter dietary approaches. We know too much as an industry to stand for these “one plan fits all” food prescriptions. This book will reveal a set of guidelines, principles, and theories to create a framework for athletes with muscle and strength in mind.

  • Connector.

    Nutritional prioritization in accordance to goals

    The structured order of importance is what makes this book different. Yes, many things matter, but WHEN do they matter? This is the question answered throughout this text to keep you from wasting time and energy with your nutritional efforts.

  • Connector.

    Science-based calculations for any strength athlete

    Whether the athlete aims to get in shape for the bodybuilding stage, cut pounds for a weight class, or ensure that their nutrition is adequately supporting their muscle gaining efforts, we’ve got it covered.

  • Connector.

    Dietary philosophies for long-term adherence and success

    We don’t’ believe in quick fixes. We believe in lifestyle….The detailed mindsets, tools, and methods described in this book will help you find the appropriate balance between adherence, consistency, and flexibility within your nutrition plan to set you up for continued progress throughout your athletic career.

THE NUTRITION BOOK

Long gone are the days of strict meal plans and cookie-cutter dietary approaches. We know too much as an industry to stand for these “one plan fits all” food prescriptions. This book will reveal a set of guidelines, principles, and theories to create a framework for athletes with muscle and strength in mind.

  • Connector.

    Nutritional prioritization in accordance to goals

    The structured order of importance is what makes this book different. Yes, many things matter, but WHEN do they matter? This is the question answered throughout this text to keep you from wasting time and energy with your nutritional efforts.

  • Connector.

    Science-based calculations for any strength athlete

    Whether the athlete aims to get in shape for the bodybuilding stage, cut pounds for a weight class, or ensure that their nutrition is adequately supporting their muscle gaining efforts, we’ve got it covered.

  • Connector.

    Dietary philosophies for long-term adherence and success

    We don’t’ believe in quick fixes. We believe in lifestyle….The detailed mindsets, tools, and methods described in this book will help you find the appropriate balance between adherence, consistency, and flexibility within your nutrition plan to set you up for continued progress throughout your athletic career.






What Nutrition Experts Are Saying…

“What you have here is a book that every author in the nutrition & fitness world *wishes* he wrote. I secretly kick myself for not having conceived the presentation of nutrition (and training) elements in a hierarchy of importance in the utterly elegant way that Eric has done it. The organization of the book is logical and perfectly paced. It begins with the necessary scientific framework and foundations that no one should skip before proceeding toward the finer programming elements. Meticulous care has been taken to ensure that the reader is not left with blind spots or head-scratching moments. The book is rich with examples and real-world scenarios to help crystalize the concepts and processes.

Having been ‘raised’ in the formal academic curriculum, I can confidently say that if this book was a required text, we would have a new generation of nutrition students and teachers armed with all of the necessary tools and skills to help themselves and others succeed in this realm. The content is incredibly thorough, but also very focused. No fluff, no gimmicks, nothing of borderline relevance. A nice touch is its diligence in referencing the scientific literature, as opposed to the common practice of making bold claims out of imagination and thin air.

Whether you’re beginning, intermediate, or advanced in your nutrition knowledge, you will benefit immeasurably from this book. Eric has taken all of his vast academic education and field experience with clients (and yes, himself), and pooled it together in a superbly written piece of work that will certainly become a classic. Enjoy every step of the journey!”Alan Aragon, Researcher, Chief Bro, Sports Nutrition Legend

“Eric Helms represents the next generation of exercise scientist. Not content to take other expert’s word for it, Eric desired answers so voraciously, that he did what any good scientist does… he became obsessed and crazy enough to do his own original real research. Not the google research, but real, in the lab research. While this would be great, Eric also has the coaching and competitive background to support his academic endeavors. Similar to myself, he desired answers on a basic level for himself, because we both want to learn more so we can do the best things possible in our own nutrition and training programming in addition to our coaching for clients. In this book Eric helps the reader distill what REALLY matters for nutrition and training. So many people spend too much time, energy, and money worrying about things that make minimal impact while drastically missing out on basic things that could make a major positive impact. I can’t recommend this book highly enough.”Layne Norton, PhD, IPF Unequipped World Record Holder, Elite powerlifter, IFPA Natural Professional Bodybuilder
“Eric Helms has put together an outstanding guide to help you in your quest to achieve your physique goals. Whether you’re looking to get big or get ripped, Eric shows you, in an evidence-based yet easy to understand fashion, the hierarchy of importance of the things you need to consider. There’s no B.S. or huge promises; just a straightforward, no-nonsense, practical guide to nutrition for transforming your body. I highly recommend this for anyone looking to change their body composition, from people simply looking to get fit to individuals preparing for contests.”James Krieger, MSc, Founder of Weightology.net

What Nutrition Experts Are Saying…

“What you have here is a book that every author in the nutrition & fitness world *wishes* he wrote. I secretly kick myself for not having conceived the presentation of nutrition (and training) elements in a hierarchy of importance in the utterly elegant way that Eric has done it. The organization of the book is logical and perfectly paced. It begins with the necessary scientific framework and foundations that no one should skip before proceeding toward the finer programming elements. Meticulous care has been taken to ensure that the reader is not left with blind spots or head-scratching moments. The book is rich with examples and real-world scenarios to help crystalize the concepts and processes.

Having been ‘raised’ in the formal academic curriculum, I can confidently say that if this book was a required text, we would have a new generation of nutrition students and teachers armed with all of the necessary tools and skills to help themselves and others succeed in this realm. The content is incredibly thorough, but also very focused. No fluff, no gimmicks, nothing of borderline relevance. A nice touch is its diligence in referencing the scientific literature, as opposed to the common practice of making bold claims out of imagination and thin air.

Whether you’re beginning, intermediate, or advanced in your nutrition knowledge, you will benefit immeasurably from this book. Eric has taken all of his vast academic education and field experience with clients (and yes, himself), and pooled it together in a superbly written piece of work that will certainly become a classic. Enjoy every step of the journey!”Alan Aragon, Researcher, Chief Bro, Sports Nutrition Legend

“Eric Helms represents the next generation of exercise scientist. Not content to take other expert’s word for it, Eric desired answers so voraciously, that he did what any good scientist does… he became obsessed and crazy enough to do his own original real research. Not the google research, but real, in the lab research. While this would be great, Eric also has the coaching and competitive background to support his academic endeavors. Similar to myself, he desired answers on a basic level for himself, because we both want to learn more so we can do the best things possible in our own nutrition and training programming in addition to our coaching for clients. In this book Eric helps the reader distill what REALLY matters for nutrition and training. So many people spend too much time, energy, and money worrying about things that make minimal impact while drastically missing out on basic things that could make a major positive impact. I can’t recommend this book highly enough.”Layne Norton, PhD, IPF Unequipped World Record Holder, Elite powerlifter, IFPA Natural Professional Bodybuilder
“Eric Helms has put together an outstanding guide to help you in your quest to achieve your physique goals. Whether you’re looking to get big or get ripped, Eric shows you, in an evidence-based yet easy to understand fashion, the hierarchy of importance of the things you need to consider. There’s no B.S. or huge promises; just a straightforward, no-nonsense, practical guide to nutrition for transforming your body. I highly recommend this for anyone looking to change their body composition, from people simply looking to get fit to individuals preparing for contests.”James Krieger, MSc, Founder of Weightology.net

100% risk-free. 30-day money-back guarantee.

No questions asked.

BUY NOW

Access to the exact breakdown of how one of the world’s leading natural physique and powerlifting coaches gets the results for his athletes.

Access to the exact breakdown of how one of the world’s leading natural physique and powerlifting coaches gets the results for his athletes.

ABOUT THE AUTHORS

Chief Author – Eric Helms

Coach, athlete, author, educator and researcher, Eric has been involved in the fitness industry since the early 2000’s. For the better part of his career he’s been a coach at 3D Muscle Journey, working with drug free strength and physique competitors at all levels. A competitive athlete himself, he has pro status with the Professional Natural Bodybuilding Association and competes with the IPF at the international level as an unequipped powerlifter.

Eric has published multiple peer reviewed articles in exercise science and nutrition journals and writes for commercial fitness publications. He’s taught undergraduate and graduate level nutrition and exercise science and speaks internationally at academic and commercial conferences for fitness, nutrition and strength and conditioning. He has a BS in fitness and wellness, an MS in exercise science, a second masters in sports nutrition, and is a strength and conditioning PhD candidate at AUT in New Zealand.


Andrea Valdez – Co-author

Andrea is a figure competitor, powerlifter, and natural bodybuilding coach for Team 3D Muscle Journey.

She has trained athletes in multiple disciplines for over 13 years, and has a M.S. in Exercise Physiology from the University of Oklahoma. She has devoted her life to sharing these experiences by authoring many eBooks and articles for AndreaValdez.net and other media outlets.

You can follow Andrea’s competitive endeavors on YouTube, where she has been documenting her athletic journey in video diaries since 2012. Aside from her sport-specific training, she also loves flipping around and doing handstands anywhere possible.

Andy Morgan – Co-author

Andy Morgan is an exceptionally popular and well-respected online training and nutrition coach.

He has five years of experience working full-time coaching people exclusively online. You can find 100+ client result photos and 400+ client testimonials on his site. This puts him among the most experienced coaches out there, with the results to back it up.

In the West he is known for his no-nonsense nutrition and training guides on his website, Rippedbody.jp.

In the East he is known as the man behind Athletebody.jp, Japan’s most popular fitness site.

Originally from Birmingham in England, Andy moved to Japan when he was 21, played around doing Karate and Aikido for a few years, before finding his passion in the fitness industry. He is now 32 and resides in Osaka, Japan.

ABOUT THE AUTHORS

Chief Author: Eric Helms

Coach, athlete, author, educator and researcher, Eric has been involved in the fitness industry since the early 2000’s. For the better part of his career he’s been a coach at 3D Muscle Journey, working with drug free strength and physique competitors at all levels. A competitive athlete himself, he has pro status with the Professional Natural Bodybuilding Association and competes with the IPF at the international level as an unequipped powerlifter.

Eric has published multiple peer reviewed articles in exercise science and nutrition journals and writes for commercial fitness publications. He’s taught undergraduate and graduate level nutrition and exercise science and speaks internationally at academic and commercial conferences for fitness, nutrition and strength and conditioning. He has a BS in fitness and wellness, an MS in exercise science, a second masters in sports nutrition, and is a strength and conditioning PhD candidate at AUT in New Zealand.

Andrea Valdez – Co-author

Andrea is a figure competitor, powerlifter, and natural bodybuilding coach for Team 3D Muscle Journey.

She has trained athletes in multiple disciplines for over 13 years, and has a M.S. in Exercise Physiology from the University of Oklahoma. She has devoted her life to sharing these experiences by authoring many eBooks and articles for AndreaValdez.net and other media outlets.

You can follow Andrea’s competitive endeavors on YouTube, where she has been documenting her athletic journey in video diaries since 2012. Aside from her sport-specific training, she also loves flipping around and doing handstands anywhere possible.

Andy Morgan – Co-author

Andy Morgan is an exceptionally popular and well-respected online training and nutrition coach.

He has five years of experience working full-time coaching people exclusively online. You can find 100+ client result photos and 400+ client testimonials on his site. This puts him among the most experienced coaches out there, with the results to back it up.

In the West he is known for his no-nonsense nutrition and training guides on his website, Rippedbody.jp.

In the East he is known as the man behind Athletebody.jp, Japan’s most popular fitness site.

Originally from Birmingham in England, Andy moved to Japan when he was 21, played around doing Karate and Aikido for a few years, before finding his passion in the fitness industry. He is now 32 and resides in Osaka, Japan.

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What Other Industry Experts Are Saying…

“I step into the gym and I know EXACTLY what I am doing. I don’t question myself. I don’t wonder, “How many sets of this should I do? What exercises build my shoulders? High reps or Low Reps? Am I on the correct workout split? Is this enough or too much volume?” No. I have a thorough enough understanding that I am confident in myself while still accepting that there is more for me to learn. This knowledge comes from an accumulation of experience and from humbling myself and listening to the experts and professionals in this industry, not just the guys with the best physiques or highest follower count.

It wasn’t always this way. During Years 1 through 4 of lifting I had about the same understanding of training and nutrition as those who now come to me with the same questions. I was lucky enough to have stumbled upon Eric Helms back in 2011 and from that point, every year I train is smarter and better than the last. I’m constantly improving. I’ve never plateaued. That word doesn’t exist for me.
This is your chance. End your Wheel Spinning. Get confident. Buy these books.”Matt Ogus, Physique Athlete

“Both The Muscle and Strength Training and Pyramid ebooks are excellent and I can recommend them without hesitation. They provide a very up-to-date look at the evidence and practice of both training and nutrition and it would be hard to go wrong with either one of them. Bought together, they should give anyone a solid grounding in all of the truly important aspects of both topics that they need for training program and dietary set up for their goals.”Lyle McDonald, Founder of Bodyrecomposition.com
“Eric Helms and company have gone to great lengths of providing a resource that doesn’t set out to describe a particular nutritional strategy or training template. Instead, they lay out the fundamental principles and their relative importance in near textbook-clarity and detail, while still remaining extremely readable. One is instantly drawn to important points and remains aware of the bigger picture (fully cited, for those readers interested in looking directly at the research). These books cover confusing concepts with exceptional clarity. ‘What is hypertrophy, really?’ ‘How much protein do I need?’ ‘How does intensity relate to volume?’ This is a keystone resource for anyone interested in creating sound nutritional and training strategies in the modern day.”Bryce Lewis, Current IPF Open 105kg (230lb) Raw Total World Record Holder, Founder of TheStrengthAthlete.com
“Few people know how to strike the right balance when they talk about training. Some people make it overly technical, which makes it easy for the reader to miss the forest for the trees. Others dumb it down way too much, and miss critical nuance. Eric, Andy, and Andrea have struck the perfect balance with The Muscle and Strength Training Pyramid. This is a must-read for new and experienced lifters alike. I guarantee you’ll learn something from it, and walk away with a much better overall understanding of the training process.”Greg Nuckols, Former IPF World Record-holding Powerlifter, Founder of Strengtheory.com
“Finally a comprehensive source to send people to who are interested in bodybuilding. I was coached by Eric’s partner Jeff Alberts for my bodybuilding competition, the results you can see in the photo, the principles in this book were applied. Very straight forward, research AND practicality based. I would recommend to anyone looking into doing a bodybuilding show or if you are coaching bodybuilders.”Dr. Spencer Nadolsky, MO, Board Certified Family and Obesity Physician, DrSpencer.com, DocsWhoLift.com
“I have been fortunate enough to get to know a lot of experts in this industry. Eric Helms is by far one of the people I respect and admire the most. Not just because he is an evidence-based knowledgeable guy who practices what he preaches, but because he is always humble and has contributed a lot to move the industry forward.

Over the years I have read many books. Some are bad, some are good and a few are amazing.

The two recent books from Eric Helms, Andrea Valdez and Andy Morgan falls in the latter category.

Albert Einstein always said: “If you can’t explain it simply, you don’t understand it well enough”.

Like the true scientist that he is, Eric has referenced a lot of the available literature on nutrition and resistance training in his book, but still managed to write the book in an easy, straight-forward way that makes it very practical to use.

I would highly recommend these books to anyone that is interested in an evidence-based approach for nutrition and resistance training.”Juma Iraki BSc, Head of Nutrition Academy For Personal Training (AFPT), CEO Irakinutrition.com

“It’s difficult for me to write a sufficiently accurate appraisal of the content within these books without sounding like I’m overplaying the quality and net benefit to be gained from them. The quality of content is astounding. The delivery is masterfully crafted and paced. And the net result for the reader is one that will be truly impactful on their approach and practice, whether they be a fitness enthusiast or a seasoned coach.

Eric Helms is not only one of the brightest minds in the industry but he’s also one of the most genuine guys I’ve ever had the pleasure of interacting with. His default operating system when it comes to discussing training and nutrition is one of objectivity, reason and science. The very best information he has to offer has been captured in these books, and crafted into the perfect format for learning, through the tireless work of Andy Morgan and Andrea Valdez.

Perhaps the best way I could sum this work up is simply this; if I had read these books at the start of my journey in health and fitness, then I would have saved myself years of confusion, twists and turns and spinning my wheels. This is one of the very few resources I can whole-heartedly say that EVERY fitness professional and enthusiast should own.”Danny Lennon, MSc. Nutritional Science, SigmaNutrition.com

Other Industry Expert Testimonials

“I step into the gym and I know EXACTLY what I am doing. I don’t question myself. I don’t wonder, “How many sets of this should I do? What exercises build my shoulders? High reps or Low Reps? Am I on the correct workout split? Is this enough or too much volume?” No. I have a thorough enough understanding that I am confident in myself while still accepting that there is more for me to learn. This knowledge comes from an accumulation of experience and from humbling myself and listening to the experts and professionals in this industry, not just the guys with the best physiques or highest follower count.

It wasn’t always this way. During Years 1 through 4 of lifting I had about the same understanding of training and nutrition as those who now come to me with the same questions. I was lucky enough to have stumbled upon Eric Helms back in 2011 and from that point, every year I train is smarter and better than the last. I’m constantly improving. I’ve never plateaued. That word doesn’t exist for me.
This is your chance. End your Wheel Spinning. Get confident. Buy these books.”Matt Ogus, Physique Athlete

“Both The Muscle and Strength Training and Pyramid ebooks are excellent and I can recommend them without hesitation. They provide a very up-to-date look at the evidence and practice of both training and nutrition and it would be hard to go wrong with either one of them. Bought together, they should give anyone a solid grounding in all of the truly important aspects of both topics that they need for training program and dietary set up for their goals.”Lyle McDonald, Founder of Bodyrecomposition.com
“Eric Helms and company have gone to great lengths of providing a resource that doesn’t set out to describe a particular nutritional strategy or training template. Instead, they lay out the fundamental principles and their relative importance in near textbook-clarity and detail, while still remaining extremely readable. One is instantly drawn to important points and remains aware of the bigger picture (fully cited, for those readers interested in looking directly at the research). These books cover confusing concepts with exceptional clarity. ‘What is hypertrophy, really?’ ‘How much protein do I need?’ ‘How does intensity relate to volume?’ This is a keystone resource for anyone interested in creating sound nutritional and training strategies in the modern day.”Bryce Lewis, Current IPF Open 105kg (230lb) Raw Total World Record Holder, Founder of TheStrengthAthlete.com
“Few people know how to strike the right balance when they talk about training. Some people make it overly technical, which makes it easy for the reader to miss the forest for the trees. Others dumb it down way too much, and miss critical nuance. Eric, Andy, and Andrea have struck the perfect balance with The Muscle and Strength Training Pyramid. This is a must-read for new and experienced lifters alike. I guarantee you’ll learn something from it, and walk away with a much better overall understanding of the training process.”Greg Nuckols, Former IPF World Record-holding Powerlifter, Founder of Strengtheory.com
“Finally a comprehensive source to send people to who are interested in bodybuilding. I was coached by Eric’s partner Jeff Alberts for my bodybuilding competition, the results you can see in the photo, the principles in this book were applied. Very straight forward, research AND practicality based. I would recommend to anyone looking into doing a bodybuilding show or if you are coaching bodybuilders.”Dr. Spencer Nadolsky, MO, Board Certified Family and Obesity Physician, DrSpencer.com, DocsWhoLift.com.
“I have been fortunate enough to get to know a lot of experts in this industry. Eric Helms is by far one of the people I respect and admire the most. Not just because he is an evidence-based knowledgeable guy who practices what he preaches, but because he is always humble and has contributed a lot to move the industry forward.

Over the years I have read many books. Some are bad, some are good and a few are amazing.

The two recent books from Eric Helms, Andrea Valdez and Andy Morgan falls in the latter category.

Albert Einstein always said: “If you can’t explain it simply, you don’t understand it well enough”.

Like the true scientist that he is, Eric has referenced a lot of the available literature on nutrition and resistance training in his book, but still managed to write the book in an easy, straight-forward way that makes it very practical to use.

I would highly recommend these books to anyone that is interested in an evidence-based approach for nutrition and resistance training.”Juma Iraki BSc, Head of Nutrition Academy For Personal Training (AFPT), CEO Irakinutrition.com

“It’s difficult for me to write a sufficiently accurate appraisal of the content within these books without sounding like I’m overplaying the quality and net benefit to be gained from them. The quality of content is astounding. The delivery is masterfully crafted and paced. And the net result for the reader is one that will be truly impactful on their approach and practice, whether they be a fitness enthusiast or a seasoned coach.

Eric Helms is not only one of the brightest minds in the industry but he’s also one of the most genuine guys I’ve ever had the pleasure of interacting with. His default operating system when it comes to discussing training and nutrition is one of objectivity, reason and science. The very best information he has to offer has been captured in these books, and crafted into the perfect format for learning, through the tireless work of Andy Morgan and Andrea Valdez.

Perhaps the best way I could sum this work up is simply this; if I had read these books at the start of my journey in health and fitness, then I would have saved myself years of confusion, twists and turns and spinning my wheels. This is one of the very few resources I can whole-heartedly say that EVERY fitness professional and enthusiast should own.”Danny Lennon, MSc. Nutritional Science, SigmaNutrition.com

All the science, distilled and explained by one of the industry’s leading experts.

All the science, distilled and explained by one of the industry’s leading experts.

Answers to Frequently Asked Questions

Are the books available as a physical copy?

– No, just as a PDF download. This is strategic and purposeful. Book publishing comes with a considerable time lag. We wanted to be able to give the “lifetime free updates” offer so that when new studies come out that change the recommendations, we can update them and continue to be relevant for the long-haul. For this reason we decided to use digital distribution.

Are the books available on Kindle?

– We looked into it, but the content didn’t lend itself well to the kindle format, especially the training program tables at the end.

What do you mean by, “free future versions, forever”?

– Every time we update the books, you will receive an updated copy for free. We take reader feedback very seriously as you can see from our support page. This offer only applies to those that buy the pair as a set.

Are these books suitable for beginners?

– If you are a beginner looking for a comprehensive approach to muscle gain and or fat loss and have some basic information to start, you’ll be good with these. But if you don’t know how to perform basic exercises, and aren’t totally clear on what macros are or have any idea of how to match them to foods then this won’t be for you just yet.

How do these books build on your Youtube video series?

– Great question. Consider the videos (which you can find in the top menu) the cliff notes and highlight reel version of these books, without the most recent research that has come out since they were originally recorded. Also, I didn’t have the input from Andy and Andrea, who are experienced coaches in their own right and who brought very valuable perspectives to the table. So while the books cover the same broad principles as the videos, they go into far greater levels of detail, cover more context and nuance, and take into account all the feedback I’ve received. Most importantly, the nutrition book comes with access to an individualized nutrition calculator built on the of the principles of the Nutrition Pyramid, and the training book comes with 6 different sample programs and many more practical examples of how to implement the information. The nutrition book is currently 126 pages, the training book 176 pages.

Does the training book contain sample training programs?

– Absolutely. We’ve worked hard to make these as easy to get started and quickly implement the customizations in the book as possible.

Does the nutrition book contain any actual example macro plans of real competitors? What about meal plans?

– We don’t have a specific athlete’s example of a full prep (for privacy), but we have example calculations based on real people that we’ve worked with. You’ll see many pictures of these individuals throughout the book’s chapters. We’re very proud of them.

If I have a question or need clarification on any of the books’ content, can I ask?

– Absolutely. We’ve set up a support page to answer all reader questions, and we’re putting the most frequently asked ones in a special FAQ at the top of it. You can access this from the menu.

Why offer the money-back guarantee, isn’t that a little unusual for a book?

– It is unusual, but here’s the deal: the overwhelming majority of people are decent and honest and don’t abuse offers like this. While we’re confident that you’ll enjoy and get an immense amount of value out of these books, we know that they are not cheap and we want you to feel confident in your purchase. So, if you read them and don’t feel that you got your money’s worth, let us know within 30 days and we’ll give you a full refund.

“As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.” – Ralph Waldo Emerson

Ready to learn those principles?

“As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.” – Ralph Waldo Emerson

Ready to learn those principles?

100% risk-free. 30-day money-back guarantee.

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