Iron Culture

This is a very special episode of Iron Culture because it's the WORLD PREMIERE of "Front Page Fitness," a new podcast hosted by Drs Eric Trexler and Lauren Colenso-Semple. If you're part of the Iron Cult, these folks are no strangers - both have been on Iron Culture numerous times, and both are co-authors of the MASS Research Review. In Front Page Fitness, Eric & Lauren discuss the hottest health and fitness topics that are causing controversy, generating buzz, or dominating headlines. In other words, it's your weekly health and fitness newspaper, delivered in podcast form. Be sure to subscribe to their new podcast so you can continue enjoying their weekly episodes: https://www.youtube.com/@fpfpodcast https://creators.spotify.com/pod/profile/frontpagefitness/   Time stamps: 00:00 Intro 01:40 Eric & Lauren introduce the show (and themselves) 15:18 No safe level of alcohol intake? 49:42 Florida man has "cholesterol hands"

Transcribed - Published: 23 April 2025

The MASS Research Review started in 2017 and has provided cutting-edge evidence-based fitness content - every single month - ever since. Nearly 1500 articles and videos later, the MASS Crew is all in the same physical location for the first time in history. To commemorate the occasion, the MASS Crew sat down for a roundtable discussion about interpreting, communicating, and applying science in a nuanced manner. Listen along to gain some insights related to strengths, limitations, caveats, and tips for applying the information you gather from content creators and published research.

Transcribed - Published: 16 April 2025

In this episode of Iron Culture, host Eric Trexler and guest Jake Remmert discuss a new meta regression paper focusing on per session set volume and its impact on hypertrophy and strength. They explore the nuances of per session training volume, the implications of the findings, and address common misconceptions in the fitness community. The conversation emphasizes the importance of understanding the data and its limitations while providing practical applications for training. Time Stamps: 00:00 Introduction 00:30 Jake Remmert's Background and Journey 06:18 Transition to Research and Meta-Analysis 16:24 Exploring Per Session Set Volume 23:27 Methodological Approach to the Study 26:22 Results and Practical Applications 27:33 Defining Terminology and Effect Sizes 30:10 Exploring Hypertrophy and Set Volume Relationships 33:54 Practical Recommendations for Training Volume 37:43 Understanding Variance in Data and Its Implications 46:50 Transitioning to Strength Results and Their Insights 58:55 Practical Applications and Training Adjustments 01:03:26 Volume and Recovery: Finding the Balance 01:07:08 The Importance of Frequency in Training 01:10:00 Understanding Volume and Its Impact on Performance 01:12:32 Interpreting Research: The Nuances of Meta-Analysis 01:24:43 Final Thoughts

Transcribed - Published: 10 April 2025

In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss various topics related to fitness, nutrition, and hydration. They delve into the importance of hydration, the potential for overhydration, and the effects of vitamin C and gelatin on muscle recovery. The conversation also covers the debate between eccentric and concentric training for muscle growth, as well as the relationship between cardio and strength training. Throughout the episode, the hosts emphasize the need for evidence-based practices in fitness and nutrition, while also addressing common misconceptions in the fitness community.   To attend the upcoming SNA conference electronically and see the entire MASS team's presentations, you can find tickets here: https://sportsnutritionassociation.com/sna-annual-2025-conference/   To submit a question for us to answer on the show, head over to https://massresearchreview.com/ironculture/   Time stamps: 00:00 Introduction 04:28 Hydration: The Basics and Common Misconceptions 07:17 Research Insights on Hydration and Performance 10:26 The Impact of Dehydration on Training Adaptations 13:23 Overhydration: Risks and Considerations 16:37 Practical Hydration Tips for Athletes 19:28 Understanding Electrolytes and Hydration Strategies 22:22 Final Thoughts on Hydration and Performance 32:06 Understanding Supplements: DIM and Urine Color Changes 34:12 Vitamin C and Gelatin: Are They Worth It? 39:33 Micronutrients: The Balance of Too Much and Too Little 47:36 Eccentrics vs. Concentrics: Debunking Myths in Muscle Growth 55:24 Heart Rate Variability and Recovery: What You Need to Know 01:05:37 The Interference Effect: Cardio and Resistance Training Adaptations

Transcribed - Published: 2 April 2025

In this episode of Iron Culture, hosts Eric Helms and Eric Trexler engage in a lively discussion with Dr. James Steele about the evolving landscape of sports science, particularly focusing on the critiques of periodization and the importance of scientific theory in exercise research. They explore the philosophical underpinnings of scientific inquiry, the challenges of conducting robust research, and the implications of recent studies on training effects. The conversation emphasizes the need for a more theory-driven approach in exercise science to enhance the validity and applicability of research findings. In this conversation, James Steele and Eric Helms discuss the intricacies of designing meaningful studies in hypertrophy research, emphasizing the importance of collaboration, causal inference, and the need for high-powered studies. They explore the challenges of resistance training research, the significance of theory corroboration, and the future directions for the field. The discussion highlights the necessity of passion and purpose in research, advocating for a focus on practical applications and the importance of understanding the underlying mechanisms of training effects. Time stamps: 00:00 Introduction 03:55 The Role of Periodization in Sports Science 11:45 Critique of Periodization and Scientific Methodology 24:50 Philosophy of Science in Exercise Science 33:12 Understanding Sports Science Models 35:56 Philosophy of Science in Sports Research 40:00 The Importance of Critical Thinking 44:35 Diving into the Study 48:38 Theory of Adaptation in Resistance Training 54:47 Intervention Effects and Practical Implications 59:10 Meta-Analysis and Evidence in Sports Science 01:19:50 The Value of Individual Studies vs. Meta-Analyses 01:24:03 Understanding Causal Inference in Research 01:27:41 The Importance of Baseline Theory in Training 01:29:28 Identifying Small Effects in Research 01:33:16 The Role of Collaboration in Sports Science 01:38:38 Leveraging Data for Performance Insights 01:41:08 The Distinction Between Sports Science and Exercise Science 01:44:59 Learning from Other Fields: Causal Inference in Sports 01:47:29 Passion and Purpose in Research 01:50:02 Concluding Thoughts on the Future of Research

Transcribed - Published: 26 March 2025

In this episode of Iron Culture, Eric Helms and guests Conor Heffernan and Dr. Juan Carlos Casano delve into the intricate relationship between bodybuilding, performance-enhancing drugs, and athlete welfare. They discuss the historical context of bodybuilding, the cultural norms that have evolved over the years, and the alarming trends in mortality rates among bodybuilders. The conversation emphasizes the need for transparency in the sport and the impact of social media on perceptions of bodybuilding. The guests advocate for a more nuanced understanding of the issues surrounding drug use in bodybuilding and the importance of separating competitive practices from recreational bodybuilding for the sake of athlete safety. This conversation delves into the complexities of bodybuilding, focusing on the democratization of drug information, cultural issues, historical perspectives, and the impact of social media. The speakers discuss the need for regulation and safety measures in the sport, the motivations behind bodybuilding, and the legacy of past champions. They emphasize the importance of having open conversations about athlete safety and the future of bodybuilding, particularly in light of the increasing influence of social media and the need for a cultural shift within the sport. Time Stamps: 00:00 Introduction and Podcast Overview 02:57 The Importance of Bodybuilding History 05:51 The Golden Paradox: Mortality Trends in Bodybuilding 08:58 Cultural Norms and Bodybuilding Standards 11:54 The Role of Performance Enhancing Drugs 15:03 The Need for Academic Discussion on Bodybuilding Deaths 17:56 The Shift in Bodybuilding Culture and Athlete Welfare 20:52 Natural vs Enhanced Bodybuilding 24:08 The Future of Bodybuilding and Athlete Safety 36:05 Embedding Safety in Bodybuilding Organizations 39:55 The Overton Window and Evolving Physique Standards 41:17 Athlete Safety and the Role of Competition 47:12 Historical Context of Steroid Use in Bodybuilding 54:09 Cultural Problems in Bodybuilding and Athlete Health 01:00:37 Motivations Behind Bodybuilding and Artistic Expression 01:06:59 The Legacy of Bodybuilding Champions 01:10:21 The Impact of Steroids and Judging Standards 01:12:57 The Need for Constraints in Bodybuilding 01:15:16 The Role of Social Media in Bodybuilding Culture 01:25:44 The Future of Bodybuilding and Athlete Safety

Transcribed - Published: 19 March 2025

In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos engage in a deep discussion with Dr. Mike Ormsbee about the role of resistance training in fat oxidation and body composition. They explore how resistance training can be an effective tool for fat loss, the physiological mechanisms behind fat metabolism during exercise, and the importance of myokines and hormones in this process. The conversation challenges common perceptions about fat burning and emphasizes the need for a nuanced understanding of energy expenditure and body composition changes. In this conversation, Michael Zourdos and Mike Ormsbee delve into various aspects of nutrition and exercise science, emphasizing the importance of understanding the evolving nature of research. They discuss the significance of preclinical studies, the role of resistance training in fat loss, and the myth of spot reduction. The conversation also explores the interplay between glycogen and fat utilization, the implications of pre-sleep protein feeding, and the lessons learned from past research mistakes. The speakers highlight the need for collaboration in research and the ongoing exploration of nutritional timing and its effects on body composition and sleep quality. --- To stay up to date with the MASS crew, head over to massresearchreview.com (Time stamps coming soon!)

Transcribed - Published: 12 March 2025

In this episode, Drs Trexler and Helms are joined by Dr. Eduardo De Souza to discuss the complexities and misconceptions surrounding high volume training in the context of hypertrophy research. He shares insights from his extensive research background, emphasizing the importance of understanding participant experiences and the nuances of training volume. The conversation also touches on the challenges of research methodology, the need for improved reporting standards, and the future directions of exercise science research.   Time stamps: 0:00 Introducing Dr Eduardo De Souza and some housekeeping https://sportsnutritionassociation.com/sna-annual-2025-conference/   4:23 Eduardo’s background and work in high volume training research Scarpelli 2022 Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals https://pubmed.ncbi.nlm.nih.gov/32108724/ Enes 2024 Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect? https://pubmed.ncbi.nlm.nih.gov/37796222/   19:55 Measurement methods and errors Barsuhn 2025 Training volume increases or maintenance based on previous volume: the effects on muscular adaptations in trained males https://pubmed.ncbi.nlm.nih.gov/39665246/   26:00 The participant experience in high volume research and oedema   41:40 Criticisms of research methods   48:29 The applications of Eduardo’s research   59:12 Trained and untrained participants and future research de Souza 2007 Acute effect of two aerobic exercise modes on maximum strength and strength endurancehttps://pubmed.ncbi.nlm.nih.gov/18076237/   1:09:46 The aspects of future research which excites Eduardo (and a sneak peak into some sleep research)   1:21:45 Closing out and where to find Dr Eduardo de Souza Instagram @dr.desouzaeo https://www.instagram.com/dr.desouzaeo/?hl=en  

Transcribed - Published: 5 March 2025

In tonight’s episode of Iron Culture, Eric Trexler and Eric Helms discuss various topics related to fitness, training, and research. They share personal updates, including the toll that Helms' intense training regimen is taking on his face. The discussion then shifts to the upcoming NFL combine, highlighting the impressive athletic feats expected from past combine participants. In the main segment of the show, Trexler and Helms discuss the nuances of lengthened-biased training research – more specifically, why we shouldn’t give up on the strategy just because a few studies reporting non-significant results have come along. In this conversation, Trexler and Helms explore the concept of sampling error in research, emphasizing the importance of understanding some foundational statistical concepts and the need for several studies to draw reliable conclusions. They explore the challenges of uncertainty in evidence-based practice, the balance to strike between mechanistic and empirical approaches to understanding exercise and nutrition, and the resistance to change in learning. Finally, they engage in a rapid-fire Q&A session addressing a handful of fitness-related questions. 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!  If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link:  https://massresearchreview.com/ironculture Time Stamps: 00:00 Introduction and why Trexler is worried about Helms 6:40 Q&A NFL Combine analysis Trexler 2017 Fat-Free Mass Index in NCAA Division I and II Collegiate American Football Players https://pubmed.ncbi.nlm.nih.gov/27930454/  13:18 Getting into the science with Helms’ upcoming MASS article on long muscle length training Burke 2006 "Fat adaptation" for athletic performance: the nail in the coffin? https://pubmed.ncbi.nlm.nih.gov/16357078/ 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/ Larsen 2024 The effects of hip flexion angle on quadriceps femoris muscle hypertrophy in the leg extension exercise https://pubmed.ncbi.nlm.nih.gov/39699974/ Gschneider 2024 The effects of lengthened-partial range of motion resistance training of the limbs on arm and thigh muscle cross-sectional area https://sportrxiv.org/index.php/server/preprint/view/485/version/624 Wolf 2025 Lengthened partial repetitions elicit similar muscular adaptations as full range of motion repetitions during resistance training in trained individuals https://pubmed.ncbi.nlm.nih.gov/39959841/ Kassiano 2022 Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review https://pubmed.ncbi.nlm.nih.gov/35438660/ Pedrosa 2023 Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at Final in the Arm Curl https://pubmed.ncbi.nlm.nih.gov/36828324/ 29:59 Simulating a large lengthened-bias training dataset 42:28 Some points from Trexler Trexler 2019 Acute Effects of Citrulline Supplementation on High-Intensity Strength and Power Performance: A Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/30895562/ 1:02:56 Mechanisms vs experimental trials (uncertainty) 1:10:15 Using Large Language Models for statistical analysis (in R) 1:21:01 Q&A Rapid fire 1: Work and energy expenditure during eccentric contractions   1:23:22 Q&A Rapid fire 2: Waited vest upsides and downsides 1:25:47 Q&A Rapid fire 3: Protein recommendations for individuals who don’t train their entire body 1:29:20 Q&A Rapid fire 4: Sprint cycling for quad hypertrophy   1:35:04 Wrapping up See the entire MASS team speak at the Sports Nutrition Association Annual Conference https://sportsnutritionassociation.com/sna-annual-2025-conference/

Transcribed - Published: 26 February 2025

Iron Culture is officially part of the 3-plate club. In this episode of Iron Culture, hosts Eric Trexler and Eric Helms celebrate their milestone 315th episode while diving into various topics including testosterone replacement therapy (TRT), the efficacy of citrulline malate, training techniques for hypertrophy, managing tendinopathy, the health benefits of coffee, and programming for individuals with obesity. They also discuss how to improve training intensity and the importance of enthusiasm in lifting. Time stamps: 0:00 Introduction to another addition of Iron Culture 1:35 See the entire MASS team speak at the Sports Nutrition Association Annual Conference https://sportsnutritionassociation.com/sna-annual-2025-conference/ 5:55 Questions about testosterone replacement therapy Iron Culture Ep. 136- All About Testosterone & TRT (Yeah We Go There) https://www.youtube.com/watch?v=U5PDtstlmJ0 Tang Fui 2017 The effects of testosterone on body composition in obese men are not sustained after cessation of testosterone treatment https://pubmed.ncbi.nlm.nih.gov/28561278/ 20:42 An update on citrulline malate 30:18 Quantifying volume of time-saving techniques Coleman 2022 Muscular Adaptations in Drop Set vs. Traditional Training: A meta-analysis https://journal.iusca.org/index.php/Journal/article/view/135 Sødal 2023 Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/37523092/  34:09 Eric’s tips for working around tendinopathy 40:43 Is caffeine bad for teeth and substituting coffee for decaf? 47:31 Hip flexion training for rectus femoris hypertrophy 49:35 Resistance training prescription for people with obesity trying to lose weight 56:24 Defining and increasing training intensity 1:00:46 Training Hard Versus Training Smart

Transcribed - Published: 20 February 2025

This episode of Iron Culture begins with a rant/story by Dr. Trexler that highlights some issues with scientific publishing. He describes a study on apple cider vinegar, his MASS article criticizing the study, and the subsequent letter to the editor (and response from the original authors). This discussion is followed by a Q&A session with Dr. Helms covering protein during weight loss, headaches from creatine, machines for joint comfort, mixing creatine + caffeine, low volume training for hypertrophy, biceps curl variations, fiber recommendations, and 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!  If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link:  https://massresearchreview.com/ironculture/ Time stamps: 0:00 Introduction and where to submit your questions https://massresearchreview.com/ironculture/ 2:22 Sneak peak into a future MASS article and being careful when reading research Original Article: Abou-Khalil 2024 Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study https://nutrition.bmj.com/content/7/1/e000823 Letter: Improbable data characteristics and extreme effects of apple cider vinegar on weight loss https://nutrition.bmj.com/content/early/2025/02/06/bmjnph-2024-000997 Response to Letter: Abou-Khalil 2024 Comprehensive clarification of statistical and data concerns on the effects of apple cider vinegar on weight loss https://pmc.ncbi.nlm.nih.gov/articles/PMC11773656/#R1 21:23 Final thoughts on the papers 28:18 Q&A 1 Protein intake during weight loss? Iron Culture Ep 313 - Is More (and More, and More) Protein Better for Muscle Retention https://www.youtube.com/watch?v=zWD83HYvJ_g 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 30:04 Q&A 2 Headaches as a side-effect of creatine? 35:48 Q&A Rapid Fire: Machines for joints, hypertrophy of biarticular muscles with squats and deadlifts,   42:27 Q&A Rapid Fire 2: Creatine and caffeine, decaffeinated coffee  47:45 Q&A 3 Can low volume be optimal for hypertrophy? 51:36 Q&A 4 Hammer curls for maximal bicep gains? Kassiano Distinct muscle growth and strength adaptations after preacher and incline biceps curl https://pubmed.ncbi.nlm.nih.gov/39809454/ Zabaleta-Korta 2023 Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women https://pubmed.ncbi.nlm.nih.gov/37559762/ 58:30 Q&A 5 Up and downsides of fiber and some practical tips 1:03:05 Q&A Rapid Fire 3: Muscle length and peak contraction, different training for upper and low body, aerobic fitness with time-saving techniques Varovic 2024 Regional Hypertrophy with Resistance Training—Does Muscle Length Matter? https://sportrxiv.org/index.php/server/preprint/view/464#:~:text=In%20summary%2C%20our%20results%20indicate,to%20shorter%20mean%20muscle%20lengths de Salles 2010 Strength increases in upper and lower body are larger with longer inter-set rest intervals in trained men https://pubmed.ncbi.nlm.nih.gov/19811949/ 1:10:41 Closing out another wonderful episode of Iron Culture --- 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: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100806 Artist: http://incompetech.com/

Transcribed - Published: 13 February 2025

In this episode of Iron Culture, hosts Dr. Eric Helms and Dr. Eric Trexler are joined by Dr. Martin Refalo to discuss their recent meta-regression study on protein intake and its effects on muscle hypertrophy. They cover Martin's background, the initiation of the project, the methods used, and key findings, followed by a discussion of some critiques that have been generating discussion on social media platforms. The conversation emphasizes the importance of understanding statistical approaches in research and the implications of their findings for the fitness community. In this conversation, the Erics and Martin discuss the complexities of statistical modeling in nutrition research, the importance of parsimony, the risks of overfitting, and the challenges of controlling for covariates. The conversation also touches on the debate surrounding scaling protein recommendations by fat-free mass versus total mass, critiques of previous research on protein requirements for hypertrophy, and the ways in which these new findings support (and contradict) the authors’ previously held biases. Throughout the episode, they reflect on the evolution of research in the fitness industry and the importance of engaging with critiques and feedback. Ultimately, they emphasize the need for thoughtful, contextualized, individualized application of their findings while acknowledging key limitations of their work. Time stamps: 00:00 Music 13:00 Introducing Dr Martin Refalo Iron Culture Ep. 197- Training To Failure: A Comprehensive Overview https://www.youtube.com/watch?v=oa8Z-fUuiNU 18:23 How did we get to the meta-regression and an overview of the methods 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 Helms 2014 A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes https://pubmed.ncbi.nlm.nih.gov/24092765/ 33:44 The main findings 43:53 Addressing the critiques 57:03 Scaling protein recommendations to fat-free mass vs body mass and why there was no break-point analysis Morton 2018 A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults https://pubmed.ncbi.nlm.nih.gov/28698222/ Tagawa 2020 Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials https://pubmed.ncbi.nlm.nih.gov/33300582/ 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/ 1:20:40 The practical recommendations 1:35:44 Types and the categorization of data and the secondary analyses Murphy 2022 Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression https://pubmed.ncbi.nlm.nih.gov/34623696/ 1:51:57 Quick Q&A Software for systematic reviews and meta-analyses 1:53:40 Final thoughts on the research and closing out Where to find Martin: Instagram @mrfitness__ https://www.instagram.com/mrfitness__/?hl=en

Transcribed - Published: 5 February 2025

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 --- 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/

Transcribed - Published: 29 January 2025

In Episode 311 of Iron Culture, hosts Dr. Eric Trexler, Dr. Eric Helms, and Dr. Lauren Colenso-Semple deliver a comprehensive exploration of hormones, health, and performance optimization. The episode opens with a deep dive into recent research on stretching protocols and muscle adaptations, examining groundbreaking case studies that challenge conventional wisdom about flexibility training and muscle growth.   The centerpiece of this episode focuses on demystifying menopause, with the hosts providing an evidence-based breakdown of symptoms, treatment options, and common misconceptions about hormone therapy. They tackle the complex landscape of medical misinformation head-on, offering listeners practical guidance for seeking specialized care and making informed health decisions. The discussion extends to critical examinations of hormonal contraceptives and their relationship with breast cancer risk, providing nuanced insights into inflammation mechanisms and risk assessment. The episode concludes with an illuminating segment on male hormone replacement therapy and "andropause," building on their previous coverage of testosterone optimization.   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 Introduction and Eric's upcoming contest prep plan 3:34 Calf stretching case study breakdown 22:33 Why you need to listen to the following section 28:12 Menopause information and symptoms 40:49 Menopause and hormone therapy misinformation 50:54 The BS asymmetry principle, seeking specialist attention, and science communication 1:01:50 Breast cancer risk and inflammation with hormonal contraceptives 1:12:58 "Man-opause" and hormone replacement therapy for men 1:24:48 Wrapping up

Transcribed - Published: 22 January 2025

We had some technical issues while recording this episode live, but it's all fixed now with the wonders of editing. If you don't understand a couple of the jokes, they're referring to chaos that has been deleted.   Episode summary and time stamps coming soon!

Transcribed - Published: 15 January 2025

In this episode of Iron Culture, Eric Helms and Trex discuss a variety of evidence-based fitness topics. In this conversation, Dr. Trexler and Dr. Helms delve into the complexities of muscle gain, recovery, and the role of nutrition in performance. They discuss the nuances of identifying plateaus in training, the impact of training volume, the importance of food quality, and how psychological factors can influence recovery and performance. The dialogue emphasizes the need for a balanced approach to training volume and exercise selection, as well as the impact of nutrition on overall health and performance in bodybuilding. They also discuss modern theories and practical applications surrounding body weight regulation and the neurophysiological factors influencing obesity. They explore the gravitosat theory, discuss the implications of muscle gain on body weight regulation, and examine the concept of upper and lower intervention points. Additionally, they touch on powerlifting training strategies and the significance of volume in strength training.   Time stamps: 0:00 Music 5:08 Intro 14:48 Navigating Injuries and Recovery 23:42 Volume and Progression in Training 24:28 Understanding Plateaus in Muscle Gain 45:07 The Role of Food Quality in Performance 59:50 Exploring Bodyweight Regulation and Intervention Points 1:04:26 Exploring the Gravitostat Theory 1:10:05 Muscle Gain and Body Weight Regulation 1:12:04 Understanding Lower Intervention Points 1:15:28 Neurophysiology and Weight Regulation 1:23:50 Practical Applications of Body Weight Theories 1:29:00 Powerlifting Insights and Training Strategies

Transcribed - Published: 8 January 2025

In this episode, Eric Helms is joined by returning guest, his fellow 3DMJ coach and WNBF Pro bodybuilder, Alberto Nuñez, who is also the  male WNBF athlete rep. In addition, they are joined by first time guest Steff Noble, a WNBF Figure pro, experienced coach, and president of WNBF UK. The trio first reflects on what was arguably the most competitive natural bodybuilding season to date, and the overall state of drug free bodybuilding, which in many ways is flourishing. There is more interest, higher competitive levels, higher productive quality in some regions, and in some countries natural bodybuilding is growing faster than enhanced bodybuilding. In North America, while some federations are doing better than others, the market demand for natural bodybuilding is obvious, as the NPC has made a concerted push to enter the natural bodybuilding scene, promoting drug tested shows in the US and Canada (as well as overseas), and even offering the chance to turn pro at the biggest natural events, with promises of drug tested pro shows on the horizon. What does this mean for natural bodybuilding? Is this a good thing, a threat, the beginning of a new era, or the beginning of the end? Further, what does the natural bodybuilding community need to do collectively to secure its future? Join us in this episode as we review not only the 2024 natural bodybuilding season, but discuss the future of the sport. The MASS crew records Iron Culture LIVE on YouTube, every Monday night at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat! If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link: https://massresearchreview.com/office... Time stamps: (coming soon)

Transcribed - Published: 1 January 2025

In this episode of Iron Culture presented by MASS, Dr. Eric Trexler and Dr. Eric Helms explore the science and debate surrounding lengthened partials, a training technique often celebrated for its hypertrophy and strength benefits. Drawing on recent studies, they discuss how emerging evidence challenges some hyperbolic claims of lengthened partials as a superior training method, suggesting instead that their effectiveness is highly context-dependent. The hosts advocate for viewing lengthened partials as a complementary, rather than revolutionary, tool in exercise programming. After the main discussion, the episode transitions into a series of listener questions, with Dr. Trexler sharing his renewed enthusiasm for training (and his current approach to training) as he recovers from surgery. The hosts also address topics like the importance of omega-3 intake during low-fat diets, the diminishing returns of high training volumes, practical applications of two-a-day training splits, and the impact of high-protein diets on digestive health, emphasizing fiber and dietary diversity. They also discuss caffeine’s role in sleep disruption, underlining caffeine timing as an easy way to improve sleep quality, among many other topics. The MASS crew records Iron Culture LIVE on YouTube, every Monday night at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!  If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link:  https://massresearchreview.com/office-hours/ Time stamps: (coming soon) --- Music credit: Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/... Source: http://incompetech.com/music/royalty-... Artist: http://incompetech.com/

Transcribed - Published: 25 December 2024

In this crossover episode of Iron Culture, co-hosts Danny Lennon and Eric Trexler are joined by fitness professional and fellow Sports Nutrition Association (SNA) advisory board member Laurin Conlin. Together, they dive into the complex relationship between mental health, physique sports, and fitness coaching. Laurin shares her personal experiences and insights on how disordered eating and body image issues often arise in competitive physique sports, and how these behaviors can permeate into the broader fitness space. The conversation highlights strategies for recognizing and reducing harmful behaviors, the importance of revisiting problematic terminology in the industry, and the value of maintaining a holistic perspective in coaching. Practical advice for fitness practitioners is grounded in evidence-based approaches like motivational interviewing, helping coaches better support clients navigating these challenges. The episode concludes with resources for learning more about the SNA and its initiatives in advancing sports nutrition practice. Time stamps: 00:00 Introducing Laurin to this SNA crossover episode 06:05 What got Laurin into the mental health space and where does physique sport cross into disordered eating/body image disorder? 15:02 Recognising and reducing harmful behaviours and cognitions associated with competing in physique sport  28:20 Laurin’s personal experiences and physique sport behaviours permeating into general health and fitness  35:51 Problematic terminology and looking at the bigger picture 45:51 Advice for health practitioners to help clients in this area Clifford & Curtis (2016) Motivational interviewing in nutrition and fitness. https://psycnet.apa.org/record/2015-33705-000 58:22 Closing out and where to find more information on the Sport Nutrition Association Website https://sportsnutritionassociation.com/ Board Members https://sportsnutritionassociation.com/advisory-board/

Transcribed - Published: 18 December 2024

Who is the strongest? Is it the person with the biggest Powerlifting total? Weightlifting total? The current Worlds Strongest Man/Woman Champion? Or, perhaps, the current Arnold Strongman Classic Champion? It’s an oft-debated question, typically occurring around the proverbial fitness water cooler. However, recently Dr. Kind, Dr. Veit, Dr. Heffernan, and our very own Dr. Helms made this debate into a multidisciplinary academic paper. Specifically, they asked the question through the lens of history, what has strength meant in society since the dawn of physical culture, what is strength philosophically, and finally, what is strength objectively, as measured in sport and exercise science? Join us as we discuss why asking this question is important, and how these very different disciplines turned out to be quite complementary in providing an answer.   The MASS crew records Iron Culture LIVE on YouTube, every Monday night at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!   If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link:   https://massresearchreview.com/office-hours/   Time stamps: 00:00 Welcoming back Dr Conor Heffernan from the Obelisk 2:35 Adrian and Walter (re)-introduction Kind 2023 Is bodybuilding a sport? https://www.tandfonline.com/doi/full/10.1080/00948705.2023.2234978 6:26 What is strength? Kind 2024 What is strength? https://sportrxiv.org/index.php/server/preprint/view/467 14:21 Who in society decides what strength is? 29:45 A philosophical breakdown of the definition of strength 36:54 Strength measures of interest 56:02 Skill, efficiency, and intentionality Bauman 1926 Observations on the Strength of the Chimpanzee and its Implications https://academic.oup.com/jmammal/article-abstract/7/1/1/866743 1:06:03 Eric’s tirade on sports science and exploring different strength variables 1:12:36 Categorising strength feats 1:18:46 The final sign-off (more plates, more dates?)

Transcribed - Published: 11 December 2024

In this episode of Iron Culture, hosts Eric Trexler and Eric Helms begin with a brief discussion of Trex's recent MASS article on the misapplication of modern pain science in the fitness industry. They then discuss the nuances of protein recommendations, debating the merits of using body weight versus fat-free mass as a basis for determining protein needs. The conversation also touches on current research trends in protein intake and hypertrophy. Trexler and Helms move on to discuss the effects of electrical muscle stimulation (EMS) on hypertrophy, the impact of aging on hypertrophy and training volume benchmarks, lengthened partials as a training technique, adaptation to cold training environments, the impact of biomechanics on injury, the psychological aspects of motivation in training, and more.   The MASS crew records Iron Culture LIVE on YouTube, every Monday night at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!   If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link:   https://massresearchreview.com/office-hours/   Time stamps: 00:00 Introduction: the MASS Black Friday Sale and Journal Club https://massresearchreview.com/ 7:47  Discussion on Pain Science and Misapplication in Fitness 15:25 Protein Recommendations: Body Weight vs. Fat-Free Mass Helms 2014 A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes https://pubmed.ncbi.nlm.nih.gov/24092... 23:57  Current Research in Protein Intake and Hypertrophy Tagawa 2020 Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials https://pubmed.ncbi.nlm.nih.gov/33300... Morton 2018 A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults https://pubmed.ncbi.nlm.nih.gov/28698... 26:26 Protein Recommendations and Controversies 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/35187... 35:02 EMS for Hypertrophy 42:50 Age and Hypertrophy: Adjusting Volume for Older Lifters 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/serve... 50:16 Trexler’s Lengthened Partials Experience 54:57 Adapting to Training in the Cold 1:00:07 Asymmetries, Biomechanics, and Injury 1:08:08 Protein Requirements: Why is Everyone So Confident about 1.6g/kg/day? 1:11:39 Motivation in a Demotivating Environment and Goalsetting 1:27:51 Final Points on Motivation  1:31:48 Closing Out   --- Turn your videos into live streams with https://restream.io   --- Music credit: Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/... Source: http://incompetech.com/music/royalty-... Artist: http://incompetech.com/

Transcribed - Published: 4 December 2024

This week we’ve got a MONSTER episode in the form of a live Q&A episode with Dr. Helms and Dr. Trexler. The Good Doctors begin with a recap of the recent WNBF World Championships, followed by an insightful discussion about whether or not humans have a “factory error” in our design that promotes obesity. This is followed by a number of listeners’ questions about functional anatomy, exercise selection, the importance of the eccentric phase of a lift, factors impacting reps in reserve (RIR) accuracy, biceps contributions to back exercises, hypertrophy considerations for the deadlift exercise, mini-cuts, set-to-set fatigue, energy expenditure limits, “delayed” hypertrophy, how to tell if you’re a creatine nonresponder, and velocity-based training.   The MASS crew records Iron Culture LIVE on YouTube, every Monday night at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!   If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link:   https://massresearchreview.com/office-hours/     Also, don’t miss out on the MASS Black Friday Sale, which has already started! Learn more and take advantage of huge discounts at www.massresearchreview.com   Time stamps: 0:00 Music 8:35 Intro 14:05 WNBF Worlds recap 24:00 Do Humans Have a “Factory Error” in our Design That Promotes Obesity?   (more time stamps coming soon)   --- Turn your videos into live streams with https://restream.io   --- 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: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100806 Artist: http://incompetech.com/

Transcribed - Published: 27 November 2024

In this Iron Culture, Sigma Nutrition Radio, SNA crossover, Dr. Joe Klemczewski returns! Dr. Joe, possibly the first online bodybuilding coach and person to advise clients to track macros before IIFYM was an acronym, joins us to reflect on the past and help us navigate the future. In the modern information age, there is more information than ever, which is a good thing, right? Perhaps, except that there is also more misinformation and disinformation than ever as well. While the evidence-based movement solved the problem of information inadequacy, we now face a much more complex problem of information illiteracy. What can you do to better navigate the “fake news” littering all aspects of social media, especially the nutrition space, and how can you facilitate better critical thinking in your clients and followers to reduce the likelihood they will undertake harmful diets? In this episode we tackle just that, discussing how paying attention to history and social changes can provide protection against modern fads.   Time stamps: 00:00 Danny, Erich? And sending our condolences to the listeners https://raskolapparel.com/ 02:37 Re-introducing Dr. Joe Klemczewski 09:57 Changes in science 18:01 Science education for the consumer 26:53 How Dr. Joe communicates science with nuance to different audiences and how society (and social media) operates to perpetuate beliefs 36:59 Discerning truth and fact from context – using the recent meta-regressions on volume and frequency as an example 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 51:00 The psychology of persuasion 59:34 Embedding heuristics and the utility of AI in academia 1:09:50 Broader trends in society, marketing strategies and delivering what is expected 1:21:46 Recapping the episode and closing out (be wary of Eric’s positivity propaganda)

Transcribed - Published: 18 November 2024

Even among the many monster episodes of Iron Culture, today’s episode truly stands out. First, the MASS crew discusses this new era of Iron Culture and lets the cult know what they can expect as the show pushes forward and climbs to new heights. After that, the crew has an insightful discussion about the science of satellite cells – what they are, when they might (or might not) matter, and how they intersect with many hypertrophy-related topics, such as sex differences, aging, muscle damage, and factors that limit long-term muscle growth. The MASS crew records Iron Culture LIVE on YouTube, every Monday night at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat! If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link: https://massresearchreview.com/office-hours/   Time stamps 0:00 Intro 0:21 Big announcements about the future of Iron Culture and MASS Office Hours 5:10 Helms reflects on “the merger” 7:04 Re-introducing Dr. Mike Zourdos 17:53 Re-introducing Dr. Lauren Colenso-Semple 26:38 Dr. Helms’ recent research 30:46 Dr. Trexler’s current research 34:20 A primer on satellite cells 49:31 The role of satellite cells during growth/maturation and during use of exogenous anabolics 51:21 Sex differences and exogenous anabolics 53:52 The impact of aging on satellite cells and their function 58:54 Do satellite cell responses to muscle damage play a major role in muscle growth? 1:02:37 Do satellite cells and myonuclear domain theory become more relevant for muscle growth when the magnitude of growth becomes more substantial? 1:10:01 Does hard training induce muscle hyperplasia? 1:19:06 If meaningful muscle hyperplasia does occur in response to resistance training, does that impact how we should approach or design training programs? 1:24:39 Wrapping up

Transcribed - Published: 13 November 2024

I’m going to break the fourth wall here and speak directly to our dear listeners. When we started this podcast almost six years ago, I never imagined it would last this long or become such a fixture in the community. The goal was always to create a space aimed at enriching the listener's appreciation and understanding of lifting. I want to thank every single person who has tuned in, supported throughout the years and engaged with us in this journey. I feel very confident in the future direction of Iron Culture with the two Erics taking lead. We'll catch you in that next episode from now, until the end of time. With heartfelt gratitude, Omar Time stamps: 00:00 Erics… Omar 03:09 Reviewing reviews (including one from Dr. RayGun) 08:04 Future horizons and looking back 19:56 Trexler’s anniversary and some reflections 27:20 Climate change isn’t real… the science is the science and a quick update on the Iron Culture documentary 31:40 Trexler’s commentary and how he came to be on the cult 42:24 Helms reflects on some memorable episodes and guests 48:52 The Iron Culture mission statement 56:51 The future of Iron Culture (including the interview of a certain guest) 1:08:50 The running Iron Culture jokes 1:16:14 Coming full circle with some final thoughts

Transcribed - Published: 11 November 2024

In this Iron Culture/Sports Nutrition Association/Sigma Nutrition Radio crossover episode, host Eric Helms is joined by co-host Danny Lennon and guest Alex Thomas. Alex is the president of the Sports Nutrition Association who started this association years ago when he was rudely awakened to the fact that he couldn’t provide nutrition advice in his personal training clinic, despite having done so for years, having an RD on staff, and getting a degree in exercise science and nutrition. This prompted him to do a deep dive into scope of practice, insurance, legal requirements to provide nutrition coaching, and eventually to realise just how large of a gap there is in the nutrition coaching industry. Becoming aware of how common coach negligence leading to poorer consumer health is, spurred him to create the Sports Nutrition Association. Now SNA seeks to elevate the profession of nutrition coaching and protect the public. In this episode we navigate the confusing world of scope of practice, both legally and from a liability perspective, and why it’s not only an important box ticking exercise, but a fundamental part of serving your clients. Time stamps: 00:00 Introduction to a podcast that needs a longer name and title 01:32 What is the Sports Nutrition Association? 06:15 Protected titles, scope of practice, and insurance 22:30 The importance of scope of practice and advice for practitioners 38:58 Trends and big claims in the space, risk/reward and consequences 51:36 Areas where practitioners should focus on and what to do going forward 1:00:06 The career pyramid for nutritionists 1:02:01 Closing out and where to find out more about the SNA Website https://sportsnutritionassociation.com/ Instagram @sportsnutritionassociation https://www.instagram.com/sportsnutritionassociation/ Sigma Nutrition Radio https://sigmanutrition.com/podcast-welcome/

Transcribed - Published: 4 November 2024

In this Iron Culture/Sports Nutrition Association/Sigma Nutrition Radio crossover episode, host Eric Trexler is joined by co-host Danny Lennon and guest Dr. Shawn Arent. Dr. Arent is a professor and department chair at the University of South Carolina with a wealth of knowledge and research experience pertaining to nutritional strategies and supplements purported to support brain health and function. In this meeting of the minds, Eric, Danny, and Dr. Arent discuss the brain-related effects of carbohydrate, amino acids, caffeine (and caffeine-related substances), theanine, nicotine, fish oil, creatine, and much more. If you’re interested in preserving the health and function of your brain, listening to this episode is certainly a smart decision. 00:00 Introduction to another crossover episode and Dr Shawn Arent 03:20 Defining cognitive performance and function 07:48 The acute effects of carbohydrates and caffeine on fatigue 13:01 Carbohydrate mouth rinsing and glycogen depletion (and are bodybuilders athletes?) 26:15 The (non-linear) glycogen utilisation response to exercise 29:53 The role of protein (EAAs and BCAAs) on cognitive function  Daivs 1999 Effects of branched-chain amino acids and carbohydrate on fatigue during intermittent, high-intensity running https://pubmed.ncbi.nlm.nih.gov/10452228  36:06 Caffeine dose-response relationship on cognition 40:50 Caffeine timing and dosing strategies 51:38 Optimisation and thinking outside the box to minimise the effects of caffeine on sleep 55:18 Other (interesting) supplements with less evidence 1:01:28 Nicotine and sports culture 1:08:52 Supplementation for brain health and recommendations/protocols for TBIs 1:21:22 Closing out with some final take homes

Transcribed - Published: 28 October 2024

In this crossover episode of Iron Culture and MASS Office Hours, Dr. Trexler is joined by special guest Josh Pelland, a coach for Data Driven and a PhD candidate at Florida Atlantic University, to discuss Pelland's recent meta-analysis which investigates the effects of training volume and frequency on hypertrophy and strength outcomes. These data have created a lot of stir in the evidence based community as very high volumes seem to be associated with hypertrophy without a definitive plateau. But as you can expect, there’s much more to the story. The analysis synthesizes data from numerous studies and quantifies dose-response relationships by which higher training volumes and/or frequencies may lead to greater strength and muscle gains in response to resistance training. In a thorough discussion of the paper, Pelland discusses nuances, such as the point of diminishing returns where further volume or frequency may yield less significant gains, and highlights how individual factors like training experience and muscle group-specific responses affect outcomes. Practical recommendations include tailoring volume to individual needs, utilizing periodization and volume cycling to maximize adaptations, and addressing common pitfalls such as overtraining. Further, in this live episode audience questions drive deeper exploration into the practical implications of the findings and strategies for optimizing training programs based on current evidence. If you liked this crossover, remember the MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join them for a future episode! 0:00 Introduction to another official crossover episode  MASS Office Hours Episode 58 (Is More Volume Always Better?) https://www.youtube.com/watch?v=0HErS8Hw12k  02:00 Getting to know Josh Pelland   07:35 An overview of Josh’s new preprint 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 Data Driven Strength Podcast - Volume and Hypertrophy: New Science Explained | S2E1 https://www.youtube.com/watch?v=yKRAVrf-798&t=0s Data Driven Strength Podcast - Frequency and Hypertrophy: New Science Explained | S2E2 https://www.youtube.com/watch?v=1rxOj92Q4p8  14:01 The search strategy and volume/frequency quantification method comparison 25:43 Statistical models  30:51 Volume results 39:32 Volume efficiency tiers  1:08:47 Frequency results  1:16:43 Q&A Question 1: How was the volume of different exercises quantified? 1:18:36 Question 2: Disconnect between theoretical vs practical optimum? 1:25:00 Question 3: How were different set structures, intensification techniques, and proximity-to-failure accounted for? 1:28:55 Question 4: Recommendations for 6x/week Full Body Powerbuilding training? 1:30:53 Question 5: The potential effects of different partials and ranges of motion?  1:34:45 Question 6: Did the studies measure both hypertrophy and strength outcomes? 1:36:10 Question 7: Strength training recommendations for sprint cyclers? 1:39:03 Question 8: Upper vs lower body set volume tolerance? 1:40:45 Question 9: Moderator analyses on the impact of training status? 1:42:50 Question 10: How do you know if you are performing too much volume? 1:46:36 Wrapping up and where to find Josh Data Driven Strength YouTube https://www.youtube.com/@datadrivenstrength  Instagram @josh.datadrivenstrength https://www.instagram.com/josh.datadrivenstrength/?hl=en 

Transcribed - Published: 21 October 2024

There is a great deal of fitness content about strategically modifying your diet or changing your physique. Many of these strategies may appear to be simple on paper, but they are inseparable from the complexity of human perception and emotion. Whether we like it or not, diet or physique manipulation inherently interact with concepts relating to one’s confidence, body image, self-esteem, and relationship with food. Further, many fitness coaches and clients mistakenly believe that poor body image or self-esteem are improved by simply changing one’s body. A growing area of interest in the fitness space aims to directly address and improve these outcomes by focusing on beliefs and behaviors in the absence of physique manipulation. In this crossover episode with Sigma Nutrition Radio and the Sports Nutrition Association, Eric Trexler and Danny Lennon are joined by Dr. Gabrielle Fundaro to take an evidence-based and practical look at the ways diet or physique modifications interact with confidence, body image, and self-worth. 00:00 Welcome to another crossover episode (passively) dominated by Iron Culture 02:09 Defining body image and self-esteem 07:49 Relationship with food and weight stigma 21:22 Are your behaviours and beliefs really sustainable? 32:13 Different approaches to safe weight modification 39:19 Screening for risk factors and contraindications 47:20 Scope of practice and individuals who fall into the gaps 53:20 Interventions and approaches for improving body image  58:28 Closing out with some links Sports Nutrition Association https://sportsnutritionassociation.com/ Sigma Nutrition https://sigmanutrition.com/  

Transcribed - Published: 14 October 2024

The Iron Culture universe is expanding! In this crossover episode the host of Sigma Nutrition Radio, Danny Lennon, joins Eric Helms to co-host! Dr. Cliff Harvey, who did his PhD on ketogenic diets at AUT, joins Danny and Eric to discuss the often conflicting research and anecdotes on the effect of carbohydrates on lifting performance, adaptations and body composition change. Eric, Danny and Cliff are all on the Sports Nutrition Association (SNA) advisory board - an organisation dedicated to supporting the profession of sports nutrition. The board is packed with nutrition experts with a ton of experience. This is the first of many crossover episodes to come where Iron Culture, Sigma Nutrition Radio, and the SNA combine forces to bring you the best practical, science-based nutrition content possible! 00:00 Danny? Entering the multiverse (Sigma Iron Culture Nutrition Radio Ultra Podcast Show) 02:00 An update on carbohydrates for resistance training performance 05:34 The spectrum of carbohydrate intake related to work demands and Cliff’s approach 15:13 The complexities of substrate utilisation and glycogen replenishment Hokken 2021 Subcellular localization- and fibre type-dependent utilization of muscle glycogen during heavy resistance exercise in elite power and Olympic weightlifters https://pubmed.ncbi.nlm.nih.gov/32961628/  King 2022 The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/35809162/ Naharudin 2019 Breakfast Omission Reduces Subsequent Resistance Exercise Performance https://pubmed.ncbi.nlm.nih.gov/30707135/  Naharudin 2020 Viscous placebo and carbohydrate breakfasts similarly decrease appetite and increase resistance exercise performance compared with a control breakfast in trained males https://pubmed.ncbi.nlm.nih.gov/32174286/  28:10 Intrasession carbohydrate intake and mouth rinsing  King 2024 Isoenergetic pre-exercise meals varying in carbohydrate similarly affect resistance training volume performance compared to placebo https://sportrxiv.org/index.php/server/preprint/view/443/version/566 41:03 The placebo/nocebo effect related to food intake around training 53:30 Reconsidering nutrient timing and individualising coaching approaches 1:06:54 Goals, optimising approaches, and methodological considerations in the research Vargas-Molina 2020 Effects of a ketogenic diet on body composition and strength in trained women https://pubmed.ncbi.nlm.nih.gov/32276630/  Paoli 2021 Effects of Two Months of Very Low Carbohydrate Ketogenic Diet on Body Composition, Muscle Strength, Muscle Area, and Blood Parameters in Competitive Natural Body Builders https://pubmed.ncbi.nlm.nih.gov/33530512/ 1:17:11 Individual approaches to ketogenic diets and does macronutrient distribution really matter? Harvey 2019 Low-carbohydrate diets differing in carbohydrate restriction improve cardiometabolic and anthropometric markers in healthy adults: A randomised clinical trial https://pubmed.ncbi.nlm.nih.gov/30740270/ 1:25:48 Considerations for a low carbohydrate/ketogenic approach and ketosis misunderstandings  1:30:02 The take home and closing out

Transcribed - Published: 7 October 2024

Weightlifting came before powerlifting, but did you know weightlifting wasn’t exactly the first barbell sport? Or rather, did you know that the first iteration of weightlifting was VERY different than what we see today in the Olympics? The history of weightlifting is fascinating, and in this episode of Iron Culture Drs Conor Heffernan and Cliff Harvey are back to share their experiences with, and the history of, All Around Lifting, the original barbell sport. With literally hundreds of potential lifts to compete in, All Around Lifters are barbell generalists rather than specialists, and both strong and versatile. Modern All Around meets are very similar to the original lifting competitions from the early 19th century before weightlifting centralised around the snatch, clean and jerk and clean and press (and eventually just the snatch and clean and jerk), and before modern strongman, powerlifting or CrossFit existed. While you may know Cliff Harvey as a nutrition researcher, he is also a former All Around world champion weightlifter and amateur historian. He shares his experience while Conor goes into the fascinating tale of how weightlifting began, and how modern All Around Lifting recaptures it. 00:00 Omar? And All Around lifting? 02:10 Welcoming back Drs. Conor Heffernan and Cliff Harvey and where everything lifting started 07:01 The format and how to prepare for All Around Lifting 15:11 The attraction of All Around Lifting 24:40 A deep dive into the history of All Around  38:49 Specialisation vs generalisation and accessibility of All Around 55:05 ‘Evidence-based’ training and individualisation  1:05:28 Cliff’s experience competing 1:15:10 Reframing your perspective and goals as you progress and age 1:20:35 Where to learn more about (and participate in) All Around Lifting and closing out https://www.iawa.uk/ https://www.usawa.com/ https://www.youtube.com/@USAWAVideos https://www.youtube.com/user/dinnie40

Transcribed - Published: 30 September 2024

How do we know what we know? And do we know what we think we know? If your answer is “I don’t know,” then this episode is for you. In this classic-style episode, Omar and Helms sit down for a spirited chat on epistemology: the theory of knowledge, as it relates to hypertrophy. In the “evidence-based” world some people always claim to have things figured out entirely. In the case of hypertrophy, some people currently can explain with a “model” what must occur in training to produce hypertrophy, in a logically consistent narrative, based in true aspects of physiology. However, just because something is logically consistent and contains elements of truth, doesn’t necessarily make it entirely correct. So first, we should ask, when and why should models be used in scientific inquiry? How do models sit in relation to empirical studies? How does one check the veracity of a model? Is a “model” really a model if nothing was actually modelled? Can it be valid if it is contradicted by dozens of controlled trials? Most importantly, will we ever be ok with feeling uncomfortable and embracing our ignorance in the search of knowledge? Or, are we doomed to repeat the mistake of prematurely clinging to intellectually satisfying, logical, complete, yet factually incorrect answers whenever there are gaps in our understanding that makes us uncomfortable? 00:00 Do you know what you know? 04:56 Fitness content creators and models of hypertrophy Refalo 2023 Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis https://pubmed.ncbi.nlm.nih.gov/36334240/  Robinson 2024 Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions  https://pubmed.ncbi.nlm.nih.gov/38970765/ 17:15 Studies in sport science without black and white results/answers and mathematical models 27:55 (Dis)confirming models and considering scientific evidence The Evidence is Lacking for “Effective Reps” by Greg Nuckols https://www.strongerbyscience.com/effective-reps/ Grgic 2018 Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/29470825/ 43:01 Engaging in dialogue regarding these models 48:24 Closing out this overdelivering 50 minute episode

Transcribed - Published: 23 September 2024

Research moves slow, well, at least slower than we wish it did. But, that doesn’t mean it doesn’t also produce paradigm shifts that shake up practice. In this episode Dr. Helms and Dr. Trexler sit down to answer questions using research, most of which that is actually still in the publication process and not yet available. This research will have a major impact on the future of practice in nutrition, as it relates to protein while dieting, training, as it relates to how much volume lifters perform, and cardio, for both training and health. You don’t want to miss this cutting edge research Q&A! 00:00 Can Trexler get out of the old school matrix? And an insight into scientific publishing Helms 2014 Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation https://pubmed.ncbi.nlm.nih.gov/24864135/ Helms 2015 Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training https://pubmed.ncbi.nlm.nih.gov/24998610/ 05:46 Getting into the Q&A. Question 1: Pprotein intakes during dieting Helms 2014 A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes  https://pubmed.ncbi.nlm.nih.gov/24092765/ Morton 2018 A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults https://pubmed.ncbi.nlm.nih.gov/28698222/ 18:08 Unwrapping some Christmas gifts: Helms’ Masters research and some conclusion from the upcoming systematic review and meta-regression Nunes 2022 Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adultshttps://pubmed.ncbi.nlm.nih.gov/35187864/ 35:08 Question 2: Cardio intensity https://massresearchreview.com/ Hamaya 2024 Time- vs Step-Based Physical Activity Metrics for Health https://pubmed.ncbi.nlm.nih.gov/38767892/ Steele 2021 Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Traininghttps://pubmed.ncbi.nlm.nih.gov/34822354/ Mielke 2024 Physical activity volume, frequency, and intensity: Associations with hypertension and obesity over 21 years in Australian womenhttps://pubmed.ncbi.nlm.nih.gov/38735532/ 57:06 Question 3: Resistance training volume Schoenfeld 2017 Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysishttps://pubmed.ncbi.nlm.nih.gov/27433992/ Baz-Valle 2022 A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy https://pubmed.ncbi.nlm.nih.gov/35291645/ Robinson 2024 Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions https://pubmed.ncbi.nlm.nih.gov/38970765/ 1:06:23 Closing out this hour of power episode

Transcribed - Published: 16 September 2024

In this Iron Culture episode Dr. Helms sits down with fellow 3DMJ coaches and Iron Culture veterans Brian Minor and Alberto Nunez for a spirited debate about who they each think are the top 5 natural male bodybuilders of all time. Bodybuilding is where art and culture meet science, where science meets sport, and if you are a fan of natural bodybuilding and its history, you will love this episode. Listen in as they struggle to even agree on a criteria for someone to be The Natty GOAT, learn little-known facts about the early years of Kai Greene’s career when he was natural, and pay careful attention to the honourable mentions, as there are many potential candidates, for the “Mt. Rushmore plus one” of natty competitive bodybuilding. 00:00 Welcome to an exciting episode without Omar and Trexler 02:29 Brian and Berto’s history with bodybuilding Iron Culture Ep. 26- How Progressive Overload Actually Works https://www.youtube.com/watch?v=sfe8tsxFieI&t=37s 10:20 A debate of the Mt Rushmore + 1 of natural bodybuilding 23:00 A quick Kai Greene and IFBB/NPC history lesson 28:30 Continuing the debate 51:00 Fleshing out everyone’s 5th and final competitor and some honourable mentions 1:14:13 The top 5 ranked 1:20:48 Final comments and closing out 

Transcribed - Published: 9 September 2024

Caffeine is incredibly popular among lifters and non-lifters alike. In a variety of cultures all across the globe (including the iron culture), caffeine is a daily staple. While most people use caffeine for a morning boost of energy, lifters have long used caffeine as a performance-enhancing supplement. There is a tremendous amount of evidence reporting acute ergogenic effects from a single dose of caffeine, but there is a surprising lack of research addressing critical questions about caffeine's utility as an "everyday" pre-workout supplement. In today's episode, Eric Trexler reviews a new study suggesting that caffeine improves performance when consumed in the morning, but not in the evening. This is followed by an in-depth discussion about when caffeine may (or may not) be effectively used as a performance-enhancing supplement, and how to balance potential tradeoffs between acute performance enhancement and sleep disruption.

Transcribed - Published: 2 September 2024

This week 2x 66kg IPF Open World Champion Panagiotis “Pana” Tarinidis joins Eric Helms on Iron Culture to discuss the state of modern powerlifting. The two of them recently joined legends, phenoms, leaders and top thinkers of the sport like John Haack, Greg Nuckols, Lya Bavoil and others at the 2024 European Powerlifting Conference in Limerick Ireland. The existence of such events is emblematic of powerlifting’s growth, but so too is just how competitive IPF powerlifting has become. At 2024 IPF Worlds the podium for the 66kg class was decided by bodyweight, as all three men had identical totals. In this interview Pana shares what it takes to stay in the fight in modern powerlifting, how hard it is to vie for a championship title when the competition is so tight, and the mindset, passion, and focus it requires. 00:00 Intro with the “new Omar” and a recap of the European Powerlifting Conference 09:03 The lifting stones 18:20 Goals and learning from meaningful achievements – Pana’s recent IPF World’s experience 30:35 The things that can make an effective athlete  39:13 Powerlifting meets and Pana’s strong self-belief 47:40 The changes Pana is going to implement into his training 54:39 Experimenting and challenging your beliefs 1:00:47 Pana’s advice for improving yourself and closing out https://massresearchreview.com/  Where to find Pana Instagram @thepanash https://www.instagram.com/thepanash/?hl=en YouTube @Thepanash https://www.youtube.com/channel/UCB1ZlR9h035btvu0t6qFWYg  The Panash Training App https://thepanash.app/ Silent Worker https://www.silentworker.fr/

Transcribed - Published: 26 August 2024

The classic Iron Culture duo hosts this week’s episode to discuss exercise variety. How have the views on this topic changed over the years and why? First, we need to understand how and when bodybuilding separated from strength sport, equipment availability changes over time, and how these factors impacted the perception of exercise variety. From the Weider “Muscle Confusion Principle” to motor learning concepts like varied practice, there’s been discussion of exercise variety in both the trenches and research for decades. In the modern era, concepts like regional hypertrophy and more nuanced understanding of functional anatomy have become more common and widely understood and accepted, leading to the acceptance that at least for hypertrophy, higher exercise variety is necessary to maximise the development of specific muscle groups. But, as they say, a little knowledge is a dangerous thing. Many without a sufficiently complete understanding of anatomy make errors when it comes to claims about exercise selection and variety for bodybuilding. So listen in on this episode as we talk through the history, science and culture of exercise variety for hypertrophy, as well as strength! 00:00 A duo episode without the LLM (Chat-GPT) Eric 03:26 Getting into the topic of variety – starting with the muscle confusion principle 15:03 Exercise variation and regional hypertrophy Antonio 2000 Nonuniform Response of Skeletal Muscle to Heavy Resistance Training Can Bodybuilders Induce Regional Muscle Hypertrophy? https://journals.lww.com/nsca-jscr/Abstract/2000/02000/Nonuniform_Response_of_Skeletal_Muscle_to_Heavy.18.aspx 21:39 The importance of understanding functional anatomy and discussing the evidence Chillibeck 1998 A comparison of strength and muscle mass increases during resistance training in young women https://pubmed.ncbi.nlm.nih.gov/9459538/  Rauch 2020 Auto-Regulated Exercise Selection Training Regimen Produces Small Increases in Lean Body Mass and Maximal Strength Adaptations in Strength-trained Individuals https://pubmed.ncbi.nlm.nih.gov/29016481/  Burke 2024 Exercise Selection Differentially Influences Lower Body Regional Muscle Development https://link.springer.com/article/10.1007/s42978-024-00299-4  Kubo 2019 Effects of squat training with different depths on lower limb muscle volumes  https://pubmed.ncbi.nlm.nih.gov/31230110/ Brandão 2020 Varying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations https://pubmed.ncbi.nlm.nih.gov/32149887/  Kinoshita 2023 Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training https://pubmed.ncbi.nlm.nih.gov/38156065/ 43:23 Shaping the content and some of the real-world application of these recommendations 50:28 The potential effect of the leg press on the calves and implementing exercise variation 1:00:23 Some final hypotheticals to close out this monster episode

Transcribed - Published: 19 August 2024

The Erics are back, and this time, they work through a mental model of how training volume, or rather, the training dose changes over time. With a rank novice, a single set to failure done once per week will typically produce continued adaptation, and they won’t plateau for 1-2 years! However, if you take an advanced strength athlete or bodybuilder, a single set to failure done once per week seems to not only be insufficient for measurable progress to occur, but is even lower than doses that result in small losses of muscle mass. So, it seems the that the minimum effective dose of training changes as one reaches higher levels of training status. But does this mean volume needs increase with training status? Not exactly, but that depends on how you define “needs.” There is an interaction of these concepts with the minimum detectable change we can notice, our goals, the timeline we wish to achieve them in, and also the slowing rate of progress that naturally occurs as one gets closer to their potential. Can the Erics reconcile these complexities into a defensible mental model of how the needed training dose changes over time? Tune in to find out! 00:00 Omar and Helms walked… so Trexler and Helms could run 02:13 Let’s talk about the topic 06:44 Training age vs status 15:04 Minimalistic level programs as a novice and an intermediate Steele 2024 Long-Term Time-Course of Strength Adaptation to Minimal Dose Resistance Training Through Retrospective Longitudinal Growth Modeling https://pubmed.ncbi.nlm.nih.gov/35591809/ Travis 2020 Preparing for a National Weightlifting Championship: A Case Series https://pubmed.ncbi.nlm.nih.gov/31373973/ Androulakis-Korakakis 2021 The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters 2021 https://pubmed.ncbi.nlm.nih.gov/34527944/ 27:51 Eric’s personal example and scaling back once you are advanced 34:10 Talking about long muscle training again (to alter the stimulus)  Maeo 2021 Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths https://pubmed.ncbi.nlm.nih.gov/34527944/ Kassiano 2023 Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths https://pubmed.ncbi.nlm.nih.gov/37015016/ 45:43 Perceived plateaus, the dose, and risks 57:58 Exploring different training dose concepts  Ogasawara 2011 Effects of periodic and continued resistance training on muscle CSA and strength in previously untrained men https://pubmed.ncbi.nlm.nih.gov/21771261/  Ogasawara 2012 Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training https://pubmed.ncbi.nlm.nih.gov/23053130/ 1:10:13 Closing out and Trexler’s ideas for future Iron Culture episodes

Transcribed - Published: 12 August 2024

The trio is back to discuss a classic Iron Culture topic: how much does increasing muscle mass contribute to strength? But, before we can answer how much, we must acknowledge that some in the scientific community doubt whether hypertrophy contributes to strength at all! What is the source of this skepticism and how do we resolve this debate? Tune in to learn not only how getting jacked impacts strength, but also the importance of study design, what is needed to make causal inferences, and how to make conclusions in the absence of ideal data. 00:00 Reviewing reviews (and adding a missing reference) Cook 2019 Body Mass and Femur Length Are Inversely Related to Repetitions Performed in the Back Squat in Well-Trained Lifters https://pubmed.ncbi.nlm.nih.gov/30640306/ MASS Research Reviews https://massresearchreview.com/ 16:29 End of the extended banter and into the topic (getting into some research design) 24:25 Breaking down the first study and correlated changes Tromaras 2024 Lean Body Mass, Muscle Architecture and Powerlifting Performance during Preseason and in Competition https://pubmed.ncbi.nlm.nih.gov/38804455/ Brechue 2002 The role of FFM accumulation and skeletal muscle architecture in powerlifting performance https://pubmed.ncbi.nlm.nih.gov/11990746/  Ye 2013 Relationship between lifting performance and skeletal muscle mass in elite powerlifters https://pubmed.ncbi.nlm.nih.gov/23828289/  Xu 2021 Measurement of visceral fat and abdominal obesity by single-frequency bioelectrical impedance and CT: a cross-sectional study https://pubmed.ncbi.nlm.nih.gov/34635516/ Ferland 2023 Body Composition and Maximal Strength of Powerlifters: A Descriptive Quantitative and Longitudinal Study https://pubmed.ncbi.nlm.nih.gov/37637239/ 38:51 The responses to different lines of evidence Bhasin Testosterone dose-response relationships in healthy young men https://pubmed.ncbi.nlm.nih.gov/11701431/ Warneke 2023 Comparison of the effects of long-lasting static stretching and hypertrophy training on maximal strength, muscle thickness and flexibility in the plantar flexors https://pubmed.ncbi.nlm.nih.gov/37029826/  Wohlann Influence of 8-weeks of supervised static stretching or resistance training of pectoral major muscles on maximal strength, muscle thickness and range of motion https://pubmed.ncbi.nlm.nih.gov/38240811/ 53:10 A methodology shoutout to the sceptics Buckner 2021 Do exercise-induced increases in muscle size contribute to strength in resistance-trained individuals? https://pubmed.ncbi.nlm.nih.gov/33724646/ 1:02:06 Omar’s argument and closing out

Transcribed - Published: 5 August 2024

PhD candidate Ryan Anthony joins the Erics on Iron Culture to discuss the fishy business of Omega-3 supplementation. Ryan is in the final years of his PhD research at the University of Wollongong in Australia, investigating the role of omega-3 fatty acids in reducing muscle fatigue and soreness following exercise. His research has identified consistent methodological issues in many of the studies on the topic, which may explain why omega-3 data has become more mixed in recent years. In this episode you’ll learn exactly what omega-3 fatty acids are, how they function in the body, the difference between EPA and DHA and the relevance of their differences, if it is worth supplementing with omega-3s, and whether most supplements on the market are actually properly formulated to provide the potential positive impact sometimes observed in research. 00:00 It’s the tag team Eric duo with an introduction to fish oil supplementation 03:08 Introducing our guest Ryan, his research, and Omega-3s 11:57 Fish oil trials, biomarkers, and adverse outcomes Harris 2017 The Omega-3 Index and relative risk for coronary heart disease mortality: Estimation from 10 cohort studies https://pubmed.ncbi.nlm.nih.gov/28511049/ 20:40 The methodologies employed in this area of research Anthony 2021 The Influence of Long-Chain Omega-3 Fatty Acids on Eccentric Exercise-Induced Delayed Muscle Soreness: Reported Outcomes Are Compromised by Study Design Issues https://pubmed.ncbi.nlm.nih.gov/33477110/  Anthony 2024 A review and evaluation of study design considerations for omega-3 fatty acid supplementation trials in physically trained participants https://pubmed.ncbi.nlm.nih.gov/36620998/ 33:40 The effects of Fish oil supplementation on various outcomes 44:35 The Omega-6 to Omega-3 ratio, arachidonic acid and the inflammatory response 54:55 Clarifying some of the evidence and some practical considerations of supplementation 59:57 Ryan’s breaks down his research 1:09:55 Practical applications for strength and physique athletes https://granttinsley.com/third-party-testing-dietary-supplements 1:15:25 Final words: TBIs and high Mercury, and closing out https://www.researchgate.net/profile/Ryan-Anthony-2

Transcribed - Published: 29 July 2024

Walter Cariazo joins Omar and Eric Helms on Iron Culture to discuss his decade-long journey in powerlifting. He’s won the 93kg National Championship twice and the 105kg National Championship once in Canada and has had the opportunity to represent Canada twice at the IPF World Championship, most recently in Lithuania in June. In this most recent competition, he was a dark horse for the podium, as he placed 4th in the 105kg class, getting the opportunity to pull for the bronze medal position, which would have secured him a spot in the first World Games in 2025 to include the raw division. While this in and of itself is worth highlighting, most impressively, Walter has continually progressed in his decade in the sport, despite a busy, demanding work and life schedule. He is a full-time medical radiation technologist, in addition to working as a videographer (you may have seen him on Omar’s YouTube channel) and photographer. The perennial lifelong lifter, Walter embodies the spirit of iron culture as a “blue-collar powerlifter” who is optimizing his lifting pursuits within the constraints of life - approaching the pinnacle of the sport while doing so.

Transcribed - Published: 22 July 2024

A long lifting career comes with plenty of ups and downs, so we’re accustomed to hearing stories about setbacks, comebacks, and perseverance from our favorite lifters. These setbacks can take many forms, but Jared Maynard’s extraordinary story exists in a league of its own. Over the course of a few short weeks, a rare autoimmune disease took Jared from being a young, strong, healthy man in his early 30s to being on life support in the intensive care unit. With survival odds worse than the flip of a coin, Jared fought his way out of the ICU and started training right away. The major difference is that his training program involved re-learning how to eat, sit up, and roll over before he could focus on squat, bench, and deadlift. Barely more than one year removed from life support, Jared was back on the powerlifting platform setting PRs and deadlifting over 500lbs. In this episode, Jared shares his incredible story with Omar and Dr. Trexler, and talks about how years of lifting likely saved his life and set him up for a remarkable recovery. 00:00 Not talking crap about our guest today as part of our Iron Culture apology tour 02:12 Introducing our guest Jared and his journey 10:40 The potential recurrence of mononucleosis and Jared’s plan if it does 14:49 Treatment and testing modalities 21:52 The crucial role of lifting in Jared’s journey and the gradual process of recovery 32:13 Restoring activities of daily living  41:25 Jared’s mental challenges and stoicism 50:40 Getting back into training and competing a year later 1:02:08 Setting the example to motivate and the recalibration of perspective  1:12:11 Jared’s study of stoicism 1:15:35 Where to find Jared and what’s next for him Instagram @jared.rebuild_stronger https://www.instagram.com/jared.rebuild_stronger/ Rebuild Stronger Website https://www.rebuildstrongeronline.com/

Transcribed - Published: 15 July 2024

The most dynamic Iron Culture duo is back in action. In this episode, Omar and Dr. Trexler talk all about pain, injury, and factors that impact the relationship between them. Back in the day, most lifters were all-in on the “Cartesian” or “biomedical” model of pain, which posits that pain is a simple, reliable indicator of damaged tissue causing nociceptors to send a “pain signal” to the brain. Nowadays, the “biopsychosocial” and “fear-avoidance” models are all the rage in the evidence-based lifter circles. These models are a major upgrade, but there are still some pervasive misunderstandings and misinterpretations of these models in the lifting world. In this episode, Omar and Dr. Trexler try to provide some clarity on the matter using research, anecdote, and a decade-old textbook on Dr. Trexler’s bookshelf.

Transcribed - Published: 8 July 2024

The trio is back, and this time to discuss the science of saturated fat. For decades, saturated fat was widely blamed for a dramatic rise in rates of obesity and heart disease. In recent years, that narrative has been challenged by proponents of increasingly popular ketogenic and carnivorous diets. For many, the back and forth on this topic is dizzying, and confusing. Fortunately, we have Dr. Trexler to walk us through several recent studies to help determine if saturated fat is actually inherently more fattening than other fat sources, either via its impact on energy expenditure or appetite, and then how it plays out in the real world, and finally, to discuss what you need to know, and what - if anything - you should change about your diet.

Transcribed - Published: 1 July 2024

When people think of “good coaching” in the evidence-based community their first thoughts are often related to whether or not the coach is up to date with the science and whether they use pseudoscience in practice. So does that mean that every coach from the 1990s and prior was a bad coach? Is good coaching actually determined by the methods you use, or something else? Can you be a bad coach while also being up to date with science? In this classic duo episode, Omar and Eric dive into the key qualities they think good coaches possess, and explain why the methods you use are not the same as the skills of delivering, implementing, adapting, and communicating them or the motivations behind your efforts to do so.

Transcribed - Published: 24 June 2024

One of the most common recommendations a personal trainer or dietitian might make to someone embarking on a weight loss journey, is to drink more water. It’s a basic behavioural recommendation, like going on walks, eating more fruit, vegetables and lean protein, adopting a consistent sleep schedule, and engaging in regular exercise; all solid recommendations. Being hydrated is certainly important for health, wellbeing and performance, but is there actually evidence that drinking water will aid weight loss? Tune into this deep dive by Dr Trexler as he breaks it down and explains why drinking more water is great advice, but probably not for the reasons you think. 00:00 Please send us your sugar-alcohol protein bars 08:29 A segue to the topic: some alternatives to sugar-alcohols and what do if you catch Trexler eating a bunch of protein bars MASS Research Review https://massresearchreview.com/  14:21 The throwaway line: drink water to lose weight Chen 2024 Water Intake and Adiposity Outcomes among Overweight and Obese Individuals: A Systematic Review and Meta-Analysis of Randomized Controlled Trials https://pubmed.ncbi.nlm.nih.gov/38612997/ Khil 2024 Water intake and obesity: By amount, timing, and perceived temperature of drinking water https://pubmed.ncbi.nlm.nih.gov/38662725/  35:07 Trexler’s biggest takeaways from the article 42:50 Tying it together with some Iron Culture lore 50:26 How much water do you actually need to drink? Yamada 2022 Variation in human water turnover associated with environmental and lifestyle factors https://pubmed.ncbi.nlm.nih.gov/36423296/ 1:03:15 Meal pre-loading?  Parretti 2015 Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT https://pubmed.ncbi.nlm.nih.gov/26237305/ Van Walleghen 2007 Pre-meal water consumption reduces meal energy intake in older but not younger subjects https://pubmed.ncbi.nlm.nih.gov/17228036/ 1:07:38 Closing out

Transcribed - Published: 17 June 2024

Powerlifters use techniques to milk every last kilo out of their bench press, including wide grips, tightly wound wrist wraps, leg drive, and – the most hated technique in the comment section – an arched-back to reduce the range of motion. Indeed, it can get so heated in the comments it likely even influenced an IPF rule change last year. But how many kilos does an arch really give you? How many bench pressers did this rule change impact, and was there really a need for the rule changes? Further, why do we apply a different standard for what is considered “cheating” to different lifts or athletic movements, like technical manipulation in high jump, or weightlifting? In this episode you’ll get the full complement of the Iron Culture themes: we discuss the current culture around the IPF rule change and contemporary perspectives on arched bench press, the history of the clean and press in Olympic weightlifting up to 1972 which has some very interesting parallels, and finally a recently published study which attempted to quantify how much an arch increases bench press 1RM. 00:00 Intro to an episode about when Powerlifting was Powerlifting 03:33 The good old IPF and their regulations 08:40 The bench press rule change 15:23 The motivating factor for the rule change 20:01 Trexler’s technique and thoughts on the rules Barbend article: https://barbend.com/ipf-bench-press-rule-change-2023/ 26:22 The history of Olympic weightlifting and Powerlifting and the change in rules 38:39 The Fosbury flop and the perception of different movements and innovations 44:52 Athletes finding ways to maximise performances within rules  57:16 A recent study on arching in the bench press Bartolomei 2024 Flat-Back vs. Arched-Back Bench Press: Examining the Different Techniques Performed by Power Athletes https://pubmed.ncbi.nlm.nih.gov/38551927/ 1:05:38 The nature of the fragile ego and the final point on the perspective of the spectator

Transcribed - Published: 10 June 2024

Fresh off of their successful doctoral defenses, Lauren and Kim join Iron Culture to discuss all things menstrual-cycle related for lifters! Dr. Helms had the pleasure of mentoring Kim, who recently completed her PhD at AUT, in which she surveyed and monitored the menstrual cycle symptoms of resistance-training women, and also led an intervention of mindfulness-based yoga to see the impact on menstrual cycle symptom severity. These findings are complemented by Lauren’s PhD research, recently completed at Stu Phillips lab at McMaster University, where she looked at muscle protein fractional responses to resistance training in women during different menstrual cycle phases. Covering both the applied and mechanistic side of the equation, this Roundtable discussion led by the Erics gives you the cutting-edge low down on whether or not menstrual cycle phased based training is all that it’s hyped up to be.

Transcribed - Published: 3 June 2024

We’re back with another trio episode, and in this one, the hosts dig deeper into the Trex-lore. Eric Trexler has been training since his early youth, but only recently has he struggled with his fitness, and health and even had to rethink who he is as a lifter, due to lingering pain. Pain and injury are complex and multifaceted, but the body is resilient and often heals itself with time. But what can you do when nothing seems to work? When you seemingly can’t change your circumstances the only thing left is to change your perspective. Join us in this episode as the hosts share these perspectives, with a collective experience of over 50 years under the bar.

Transcribed - Published: 27 May 2024

To complement the recent appearance of Dr. Wes Goodman, we now have the founder of N1 Education, Coach Kassem Hanson to join us on iron culture to discuss applied biomechanics and anatomy for bodybuilding. We discuss the limitations of research, what might be considered fundamental features of effective hypertrophy exercises, common mistakes and misunderstandings of applied anatomy, individual differences and more! Join us in this discussion of bodybuilding functional anatomy and learn how to take your, or your clients training that much closer to optimal. 00:00 The Erics introduce Kassem and the topic Iron Culture Ep. 273- Biomechanics For Powerlifting https://www.youtube.com/watch?v=BB6_fIlx8EA 05:09 Why and how Kassem is ruining resistance training for the youth 10:43 Kassem’s background and what he does 19:00 What the technology is actually measuring and their limitations 27:13 Exercise selection principles 40:43 Working around structural limitations and injuries 47:27 Getting into the weeds of exercise selection for hypertrophy 1:00:08 The application of biomechanics research for training 1:06:30 Making the leg press more glute or quad focused 1:16:33 Considering and balancing different variables 1:25:12 An insight into an N1 study and a quick discussion on lengthened partials 1:32:32 The application of biomechanics principles and research 1:42:15 Closing out this conceptual discussion and where to find Kassem Kassem  Instagram: @coach_kassem https://www.instagram.com/coach_kassem/?hl=en N1 Education Website: https://n1.education/ Instagram: @n1.education https://www.instagram.com/n1.education/?hl=en N1 Training Website: https://n1.training/  Instagram: @n1.training https://www.instagram.com/n1.training/?hl=en  

Transcribed - Published: 20 May 2024