The Storey StrengthCast

In this episode, I’m joined by Eric Helms for a deep dive into long-term muscle gain, aging, and how advanced lifters should actually think about training progress.
We start by discussing Eric’s decision to step away from competition and why meaningful progress at an advanced level often requires years, not months. From there, we unpack how experienced lifters should assess progress when traditional tools like DEXA scans fall within margins of error.
We also tackle some of the biggest myths around aging, testosterone decline, and “anabolic resistance,” and why many natural bodybuilders and strength athletes continue improving well into their 40s and 50s.
A large part of the conversation focuses on training philosophy — including why very different training styles can work, how the Training Pyramid was developed, and why arguments over volume, rep ranges, and single studies often miss the bigger picture.
Finally, we explore how to properly interpret scientific research, the limitations of mechanistic studies, and how evidence should be weighed against real-world coaching experience.
This episode is for lifters who want to move beyond surface-level advice and think critically about long-term progress.

Chapters

00:00 Bodybuilding Plans and Off-Season Strategies
02:59 Assessing Progress in Bodybuilding
06:04 Understanding Muscle Gains and Age
08:53 The Importance of Consistency and Passion
11:50 The Role of Testosterone and Aging
14:53 Characteristics of Successful Lifters in Their 40s and 50s
17:40 Training Styles and Volume Debate
35:29 Navigating the Confusion of Training Information
39:19 The Evolution of the Training Pyramid
42:44 The Impact of Social Media on Fitness Knowledge
48:58 Understanding Progressive Overload and Its Misconceptions
55:01 Appraising New Evidence in Fitness Science
01:10:19 The Limitations of Mechanistic Research
01:15:07 The Role of Cholesterol in Hormonal Health
01:17:04 Critical Thinking vs. Conspiracy Theories
01:19:26 Mechanisms vs. Outcomes in Science
01:23:20 The Importance of Applied Research
01:29:02 The Philosophy of Science and Falsification
01:39:06 Engaging in Critical Thinking and Self-Reflection

Where to find Eric
Instagram: https://www.instagram.com/helms3dmj
The Muscle & Strength Pyramids: https://muscleandstrengthpyramids.com/
Iron Culture podcast: https://www.youtube.com/@IronCulturePodcast
MASS Research Review: https://massresearchreview.com/

My links:
To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 
Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠
Youtube: www.youtube.com/@sstorey94
Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Chapters

00:00 Introduction to Diet Strategies
02:16 Understanding Refeeds and Diet Breaks
03:28 The Importance of Adherence in Dieting
05:53 Physiological Changes During Prolonged Dieting
08:57 The Role of Hunger and Energy Expenditure
11:35 Impacts of Dieting on Mood and Well-being
14:44 Defining Refeeds, Diet Breaks, and Cheat Days
16:31 The Drawbacks of Cheat Days
19:38 Calorie Cycling as a Flexible Approach
21:55 Training Day vs Non-Training Day Calories
24:13 Conclusion and Final Thoughts on Dieting Strategies
26:22 Understanding Refeeds and Their Benefits
32:46 The Role of Diet Breaks in Fat Loss
39:59 Signs You Need a Refeed or Diet Break
44:21 Implementing Refeeds and Diet Breaks Effectively

To keep up with my progress, subscribe & follow me at the links below:
1-1 Coaching: www.storeystrength.com 
Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠
Youtube: www.youtube.com/@sstorey94
Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h
J3U Discount Code: SHANE5
https://j3university.com/

Chapters

00:00 Introduction to the Episode
02:10 Meet Declan: The Avatar for Fat Loss
04:11 Understanding Declan's Current Situation
07:38 The Three Tier Model for Adherence
09:38 Setting Up a Timeline for Fat Loss
12:00 Creating a Caloric Deficit
18:14 The Role of Macronutrients in Fat Loss
23:13 Implementing the Three Tier Nutrition Model
30:52 The Importance of Fiber in Your Diet
34:20 Understanding Macronutrients and Their Role
35:49 Meal Structuring for Success
39:26 Practical Meal Planning Strategies
55:35 Training Adjustments for Fat Loss
01:08:13 Creating a Sustainable Training Routine
01:15:00 Introduction to Muscle Retention and Fat Loss
01:15:51 Training Strategies for Muscle Growth
01:16:55 The Role of Nutrition in Fat Loss
01:17:47 Increasing Daily Activity: Steps and Cardio
01:22:36 Adjusting Caloric Intake and Activity Levels
01:32:33 Tracking Progress and Accountability
01:42:13 Advanced Strategies: Refeeds and Diet Breaks
01:48:56 Maintaining Results After Fat Loss

Meal Prep Episode: https://open.spotify.com/episode/5iHYR4agD28vlwlgLxuyB0?si=656bc5c124234397

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 

Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h
J3U Discount Code: SHANE5
https://j3university.com/

AJ Morris is one of the leading figures in modern Natural bodybuilding both as an athlete, coach and ambassador for the sport.

In today’s chat we cover a wide range of topics from taking PEDs, the evolution of natural bodybuilding, drug testing & what AJ has changed his mind on across the last few years.

Chapters

00:00 The Allure of Natural Bodybuilding
05:36 Coaching Dynamics in Bodybuilding
08:32 The Decision to Stay Natural
12:27 Navigating the Assisted vs. Natural Debate
15:12 The Evolution of Natural Bodybuilding Shows
20:15 The Role of Social Media in Bodybuilding
24:43 Building Stories and Community in Bodybuilding
29:01 The Future of Natural Bodybuilding
34:22 Drug Testing Policies and Their Impact
42:07 The Importance of Proper Drug Testing
45:20 Transparency in Drug Testing and Federation Operations
50:47 The Role of Committees in Bodybuilding Federations
54:57 The Impact of Coaching and Running Shows
59:40 Evolving Training Approaches in Bodybuilding
01:04:35 Shifts in Nutritional Strategies for Bodybuilders
01:10:57 The Ethics of Peptide Usage in Natural Bodybuilding
01:16:37 Lessons Learned from Competitive Bodybuilding

Where to find AJ:
Natural Bodybuilding Worldwide: https://naturalbbworldwide.com/
NBW show: https://events.naturalbbworldwide.com/
Instagram: https://www.instagram.com/ajmorris_/

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 
Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠
Youtube: www.youtube.com/@sstorey94
Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

David O'Shaughnessy is a coach & natural bodybuilder from Tuam, Galway, who competed this year in his 3rd competitive season which was his best to date. David brought his best package to stage in the PCA Ireland, WNBF Ireland & WNBF Worlds, finishing the season with 1 Overall, 2 class wins & a 3rd place finish on the biggest stage in Natural bodybuilding.

Chapters

00:00 Post-Competition Reflections
03:03 Training Philosophy and Enjoyment
05:51 Strength Training Insights
08:41 The Journey of Training
11:43 Learning from Coaches and Influences
29:06 The Journey of Self-Preparation
32:08 Setting Goals and Timelines for Competition
34:24 Choosing the Right Shows and Categories
42:21 The Experience of Competing: WNBF Insights
47:53 The Future of Natural Bodybuilding and Live Streaming
49:58 Monitoring Progress and Adjusting Strategies
55:03 Dieting Flexibility: The Role of Refeeds
57:15 Understanding Refeeds and Their Impact
59:51 The Role of Mindset in Bodybuilding Prep
01:03:47 Training Performance During a Diet
01:06:42 Navigating the Mental Challenges of Prep
01:09:08 Building a Healthy Relationship with Food
01:11:39 Learning Nutrition Fundamentals
01:14:57 The Importance of Personalization in Dieting
01:18:19 Focusing on Training Over Nutrition
01:21:37 Dealing with Long Prep Periods
01:26:47 Reflecting on the Journey and Growth
01:31:04 Final Words of Wisdom

Where to find David:

Instagram: https://www.instagram.com/davidshaughnessypt/
Youtube: https://www.youtube.com/@davidshaughnessypt

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 
Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠
Youtube: www.youtube.com/@sstorey94
Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h