Eric R Helms

Eric R Helms
Auckland University of Technology | AUT · Sports Performance Research Institute New Zealand (SPRINZ)

32.13
 · 
PhD

About

44
Publications
174,965
Reads
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869
Citations
Introduction
Eric R Helms currently works at the Sports Performance Research Institute New Zealand (SPRINZ), Auckland University of Technology. Eric does applied sports science research for strength and physique sport.
Research Experience
June 2017 - present
Auckland University of Technology
Position
  • Research Fellow
Education
March 2013 - December 2017
Auckland University of Technology
Field of study
  • Sport and Exercise Science (Thesis title: Using the repetitions in reserve-based rating of perceived exertion scale to autoregulate powerlifting training)
September 2012 - December 2013
Auckland University of Technology
Field of study
  • Sport and Exercise Science (Thesis title: Exploring protein and macronutrient intakes in lean bodybuilders during caloric restriction)
July 2011 - July 2012
California University of Pennsylvania
Field of study
  • Exercise Science and Health Promotion: Performance Enhancement and Injury Prevention

Publications

Publications (44)
Article
Full-text available
Purpose: To investigate differences between rating of perceived exertion (RPE) and percentage one-repetition maximum (1RM) load assignment in resistance-trained males (19-35yrs) performing protocols with matched sets and repetitions differentiated by load-assignment. Methods: Participants performed squats then bench press 3x/wk in a daily undulati...
Article
Full-text available
Athletes utilise numerous strategies to reduce body weight or body fat prior to competition. The traditional approach requires continuous energy restriction (CER) for the entire weight loss phase (typically days to weeks). However, there is some suggestion that intermittent energy restriction (IER), which involves alternating periods of energy rest...
Article
Full-text available
This study examined the time course of recovery following resistance exercise sessions in the back squat, bench press, and deadlift. Twelve well-trained males (age: 24.5±3.8yrs, body mass: 84.01±15.44kg, training age: 7.1±4.2yrs) performed 4 sets to failure at 80% of a one-repetition maximum (1RM) on the squat, bench press, and deadlift in successi...
Article
Full-text available
Objective We performed a systematic review, meta-analysis and meta-regression to determine if dietary protein supplementation augments resistance exercise training (RET)-induced gains in muscle mass and strength. Data sources A systematic search of Medline, Embase, CINAHL and SportDiscus. Eligibility criteria Only randomised controlled trials wit...
Article
Spence, A-J, Helms, ER, and McGuigan, MR. Stretching practices of International Powerlifting Federation unequipped powerlifters. J Strength Cond Res XX(X): 000-000, 2020-Stretching practices in powerlifters. The purpose of this study was to provide insight into the stretching practices of competitive powerlifters. Powerlifters (n = 319) from 51 cou...
Article
Background: The alteration of individual sets during resistance training (RT) is often used to allow for greater velocity and power outputs, reduce metabolite accumulation such as lactate and also reduce perceived exertion which can ultimately affect the resultant training adaptations. However, there are inconsistencies in the current body of evide...
Article
Full-text available
The popularity of physique sports is increasing, yet there are currently few comprehensive nutritional guidelines for these athletes. Physique sport now encompasses more than just a short phase before competition and offseason guidelines have recently been published. Therefore, the goal of this review is to provide an extensive guide for male and f...
Article
Full-text available
Objective: Previous research has shown that certain eating patterns (rigid restraint, flexible restraint, intuitive eating) are differentially related to binge eating. However, despite the distinctiveness of these eating patterns, evidence suggests that they are not mutually exclusive. Using a machine learning-based decision tree classification an...
Article
Full-text available
Background: To prepare for competition, bodybuilders employ strategies based around: energy restriction, resistance training, cardiovascular exercise, isometric "posing", and supplementation. Cohorts of professional (PRO) natural bodybuilders offer insights into how these strategies are implemented by elite competitors, and are undocumented in the...
Article
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Difficult-to-attain beauty standards that are promulgated by the media could contribute to body dissatisfaction, but their potential impact upon body image remains unclear. The present study examined reactions to thin-ideal and muscular-ideal images, and examined the effects of ideal image exposure on preferred body shape and time spent deliberatin...
Article
The velocity and magnitude in which the eccentric phase of an exercise is completed directly affects performance during the concentric phase. Therefore, the purpose of this research was to investigate the effects of eccentric phase duration on concentric outcomes at 60% and 80% of one-repetition maximum (1RM) in the squat and bench press. Sixteen c...
Article
Full-text available
Resistance training is commonly prescribed to enhance strength/power qualities and is achieved via improved neuromuscular recruitment, fiber type transition, and/ or skeletal muscle hypertrophy. The rate and amount of muscle hypertrophy associated with resistance training is influenced by a wide array of variables including the training program, pl...
Article
Full-text available
Resistance training volume, determined by the number of sets performed (set-volume) is considered one of the key variables in promoting muscle hypertrophy. To better guide resistance exercise prescription for weekly per-muscle training volume, the purpose of this paper is to provide evidence-based considerations for set-volume ratios between multi-...
Article
Full-text available
Physique athletes strive for low body fat with high lean mass and have higher body image and eating disorder rates than the general population, and even other weightlifting populations. Whether athletes with a background or tendency to develop these issues are drawn to the sport, or whether it drives these higher incidences, is unknown. However, th...
Article
Full-text available
Many nutrition practices often used by bodybuilders lack scientific support and can be detrimental to health. Recommendations during the dieting phase are provided in the scientific literature, but little attention has been devoted to bodybuilders during the off-season phase. During the off-season phase, the goal is to increase muscle mass without...
Article
Full-text available
Purpose: The power clean (PC) and other weightlifting movements are commonly used in the development of muscular power. However, there is a paucity of research examining the use of the hook-grip (HG) in weightlifting performance. Therefore the purpose of this study was to compare one repetition maximum (1RM) and kinetic, kinematic, and qualitative...
Article
Abstract Zourdos, MC, Goldsmith, JA, Helms, ER, Trepeck, C, Halle, JL, Mendez, KM, Cooke, DM, Haischer, MH, Sousa, CA, Klemp, A, and Byrnes, RK. Proximity to failure and total repetitions performed in a set influences accuracy of intraset repetitions in reserve-based rating of perceived exertion. J Strength Cond Res XX(X): 000–000, 2019—The aim of...
Article
Full-text available
Introduction Reducing fat mass (FM) while retaining fat free mass (FFM) is a common goal of athletes. Evidence suggests that some—but not all—forms of intermittent energy restriction (IER) may be superior to the conventional method of continuous energy restriction (CER) for people with excess body fat that are sedentary, by reducing some of the ada...
Conference Paper
Full-text available
The purpose of this study was to compare one repetition maximum (1RM), as well as biomechanical outputs across a range of loads (75-100%) in the power clean (PC) utilizing the hook grip (HG) or closed-grip (CG). Eleven well-trained males (PC 1RM=1.34xBW) with at least six months of HG experience volunteered. Following a familiarization session, PC...
Article
The purpose of this investigation was to observe how a rating of perceived exertion (RPE) based autoregulation strategy impacted volume performed by powerlifters. Twelve (26+/-7yrs, n=9 male, n=3 female) nationally qualified powerlifters performed the back squat, bench press and deadlift 3x/wk. on non-consecutive days in a session order of hypertro...
Article
Full-text available
This study assessed male (n=9) and female (n=3) powerlifters' (18-49yrs) ability to select loads using the repetitions in reserve (RIR)-based rating of perceived exertion (RPE) scale for a single set for squat, bench press and deadlift. Subjects trained 3x/wk. for 3wks. on non-consecutive days in the weekly order of hypertrophy (8-repetitions at 8...
Article
Full-text available
The back-squat is a common exercise in strength and conditioning, for a variety of sports. It is widely regarded as a fundamental movement to increase and measure lower-body and trunk function, as well as an effective injury rehabilitation exercise. There are typically two different bar positions used when performing the back-squat; the traditional...
Article
Full-text available
The effect of low carbohydrate, high fat (LCHF) diets on performance in weight-class restricted strength athletes is inconclusive. However, an LCHF diet could be an effective weight-loss strategy for competition preparation, provided strength is maintained. This study examined the LCHF utility, quantitatively and qualitatively, in five sub-elite le...
Article
Full-text available
Purpose The global application of horizontal force (FH) via hip extension is related to improvements in sprint performance (e.g. maximal velocity [vmax] and power [Pmax]). Little is known regarding the contribution of individual-leg FH and how a difference between the legs (asymmetry) might subsequently affect sprint performance. Methods We assesse...
Article
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No prior study has compared the joint angle and ground reaction force (Fv) differences between the high-bar back-squat (HBBS) and low-bar back-squat (LBBS) above 90% 1RM. Six male powerlifters (height: 179.2 ± 7.8 cm; bodyweight: 87.1 ± 8.0 kg; age: 27.3 ± 4.2 years) of international level, six male Olympic weightlifters (height: 176.7 ± 7.7 cm; bo...
Article
Full-text available
To date, the prevailing evidence in the field of exercise oncology supports the safety and efficacy of resistance training to attenuate many oncology treatment-related adverse effects, such as risk for cardiovascular disease, increased fatigue, and diminished physical functioning and quality of life. Moreover, findings in the extant literature supp...
Article
Full-text available
The purpose of this study was to compare average concentric velocity (ACV) and rating of perceived exertion (RPE) based on repetitions in reserve on the squat, bench press and deadlift. Fifteen powerlifters (3 female, 12 male, 28.4 ± 8.5 years) worked up to a one repetition maximum (1RM) on each lift. RPE was recorded on all sets and ACV was record...
Article
Full-text available
RATINGS OF PERCEIVED EXERTION ARE A VALID METHOD OF ESTIMATING THE INTENSITY OF A RESISTANCE TRAINING EXERCISE OR SESSION. SCORES ARE GIVEN AFTER COMPLETION OF AN EXERCISE OR TRAINING SESSION FOR THE PURPOSES OF ATHLETE MONITORING. HOWEVER, A NEWLY DEVELOPED SCALE BASED ON HOW MANY REPETITIONS ARE REMAINING AT THE COMPLETION OF A SET MAY BE A MORE...
Article
Full-text available
The primary aim of this study was to compare rating of perceived exertion (RPE) values measuring repetitions in reserve (RIR) at particular intensities of 1RM in experienced (ES) and novice squatters (NS). Further, this investigation compared average velocity between ES and NS at the same intensities. Twenty-nine individuals (24.0±3.4yrs.) performe...
Article
Full-text available
Purpose: Athletes risk performance and muscle loss when dieting. Strategies to prevent losses are unclear. This study examined the effects of two diets on anthropometrics, strength, and stress in athletes. Methods: This double-blind crossover pilot study began with 14 resistance-trained males (20-43 yr) and incurred one dropout. Participants fol...
Article
Full-text available
The anabolic effect of resistance training can mitigate muscle loss during contest preparation. In reviewing relevant literature, we recommend a periodized approach be utilized. Block and undulating models show promise. Muscle groups should be trained 2 times weekly or more, although high volume training may benefit from higher frequencies to keep...
Article
Full-text available
The popularity of natural bodybuilding is increasing; however, evidence-based recommendations for it are lacking. This paper reviewed the scientific literature relevant to competition preparation on nutrition and supplementation, resulting in the following recommendations. Caloric intake should be set at a level that results in bodyweight losses of...
Article
Full-text available
Caloric restriction occurs when athletes attempt to reduce body fat or make weight. There is evidence that protein needs increase when athletes restrict calories or have low body fat. The aims of this review were to evaluate the effects of dietary protein on body composition in energy-restricted resistance-trained athletes and to provide protein re...

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Projects

Projects (2)
Project
To clarify whether the intermittent use of refeeds and diet breaks during an athlete’s weight loss phase is more effective than the traditional method of continuous dieting
Archived project
examining the adaptations to training in lifters performing upper body and lower body compound barbell movements with matched sets and reps but with load stipulated by percentage 1RM or an RIR based RPE scale.