Ep 312 - Muscle Soreness: What Does It Mean? (ft. Dr. Mike Zourdos)
Iron Culture
The MASS Crew
4.8 • 827 Ratings
🗓️ 29 January 2025
⏱️ 95 minutes
🧾️ Download transcript
Summary
In today's episode of Iron Culture, co-hosts Eric Helms and Eric Trexler are joined by MASS colleague Dr. Mike Zourdos. After a brief chat about bodybuilding, powerlifting, and college football news, the crew addresses a number of questions about topics including optimal protein intake, what soreness can (or can't) tell us, detraining & retraining, vegan protein sources, heavy metals in protein supplements, training volume recommendations, pre-sleep meal guidelines, and much more.
The MASS crew records Iron Culture LIVE on YouTube, Monday nights at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!
Time stamps:
0:00 Intro music
2:25 Introduction to an episode with a rare Mike Zourdos sighting
Ask your questions here: https://massresearchreview.com/ironculture/
6:30 Helms brings some bodybuilding news (with some college football chat)
17:15 2025 2025 Sheffield Powerlifting Championships recap
20:35 Preview for a future episode with Dr Refalo on recently published protein meta-regression
Refalo 2025 Effect of Dietary Protein on Fat-Free Mass in Energy Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx
21:55 Q&A 1 Rapid bounce back from a series of unfortunate events
27:51 Q&A 2 Is soreness useful for determining volume?
Gomes 2019 High-Frequency Resistance Training Is Not More Effective Than Low-Frequency Resistance Training in Increasing Muscle Mass and Strength in Well-Trained Men https://pubmed.ncbi.nlm.nih.gov/29489727/
40:25 Q&A 3 Protein ‘rapid fire’: vegan options, protein supplementation, and heavy metal contamination
Nunes 2022 Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults https://pubmed.ncbi.nlm.nih.gov/35187864/
1:06:10 Q&A 4 Strength progress, muscle growth and neurological adaptations
Pelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain https://sportrxiv.org/index.php/server/preprint/view/460
Ralston 2017 The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/28755103/
1:13:06 Q&A 5 Individual volume recommendation specificity
1:25:01 Q&A 6 Pre-sleep meal timing and other habits for sleep quality
1:36:07 Closing out and a preview for next week’s live episode
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Music credit:
Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/
Source: https://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100806
Artist: http://incompetech.com/
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Hello, everybody. |
| 0:06.3 | It is Wednesday. |
| 0:08.5 | Whoa, it's not Wednesday. |
| 0:10.2 | It's Monday night. |
| 0:11.5 | It's 7 p.m. |
| 0:13.0 | January 27th, which means it's time for Iron Culture presented by Mass. |
| 0:18.9 | I am here with the good doctor Eric Helms and a rare treat. |
| 0:23.5 | We also have the good doctor Mike Zordos calling in from sunny, warm Florida, United States. |
| 0:32.5 | Mike, long time no C. How's it going, man? It's been good good i've been trying to get back on here every week |
| 0:38.9 | and you know the powers that be keep shutting me out but i i kept knocking on the door and here i am |
| 0:45.2 | yeah well we are happy to have you helms anything new in your neck of the woods doing okay |
| 0:50.4 | yeah i'm doing well and it is yeah, I mean, it's not even Wednesday here |
| 0:55.0 | and tomorrow. It's Tuesday. So you've lost some time tracks. Everything good on your end? |
| 1:00.6 | Um, how do I look? Do I look like a man who sleeps a lot and just doesn't have a lot going on? |
| 1:07.1 | Do I look well rested, clear of mind? You look like somebody who is okay with whatever |
| 1:14.2 | state that are at. I'll give you that. Yeah. Oh, I'm, I am a pig in the mud, but there's a lot of mud. |
| 1:21.3 | There is a lot of mud. So, yeah, a busy, busy, busy day, but of course, the highlight of my day is being here with the good people |
| 1:29.9 | in the live chat, which, by the way, folks, if you like what we're doing here, if you support |
| 1:34.3 | the movement and you want to make that support more official, more substantive, there are many |
| 1:40.4 | ways to do it. You can like, rate, subscribe, review. You can catch the show live on |
| 1:45.0 | YouTube most Mondays. That's on the mass research review YouTube channel and the Iron Culture |
| 1:51.7 | podcast YouTube channel. Of course, we're hitting all the podcast feeds wherever you like to get them. |
... |
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