Iron Culture presented by MASS

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

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

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.

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.

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

Since the beginning of the iron game, different methods have been promoted as the best approach to train for "hardgainers." Likewise, in the scientific literature, the variability in individual response is well documented, including the identification of "non-responders" and poor responders to exercise. However, only recently have studies been undertaken to determine how to manipulate training to help poor responders to resistance training get better gains. So, is it true what they say? Does "hard work beat talent when talent doesn't work hard"? And if so, what type of "hard work" needs to be done exactly? 00:00 Introduction to a duo episode with two of the best Erics in the fitness industry and the history of the "hardgainer" 09:48 "Non-responders" in the literature and measurement error 17:27 Individual vs group level responses 25:32 Challenging the idea of non-response to training Montero 2017 Refuting the myth of non-response to exercise training: 'non-responders' do respond to higher dose of training https://pubmed.ncbi.nlm.nih.gov/28133739/ Lixandrão 2024 Higher resistance training volume offsets muscle hypertrophy nonresponsiveness in older individuals https://pubmed.ncbi.nlm.nih.gov/38174375/ 35:20 The narratives surrounding responses to training 40:52 Changes in training to break through plateaus and variability in repetition performance Bellinger 2020 Muscle fiber typology is associated with the incidence of overreaching in response to overload training https://pubmed.ncbi.nlm.nih.gov/32816636/ 1:04:55 A quick insight into some upcoming PhD research and closing out with an advertisement for MASS Office Hours https://massresearchreview.com/ https://www.youtube.com/watch?v=RTPlGKLOFok&list=PLq2Hpu55tCKbaklI9h4Z5-2kJYf5T3ren&index=36 Barbend Article: https://barbend.com/tom-platz-legs-massive-at-67/

Wes Goodman recently completed his PhD in Exercise and Nutrition Science with an emphasis in Biomechanics and Motor Control at Montana State University under Dr. David Graham with our very own Dr. Helms on his committee as well. But he's more than an academic, he's a certified strength and conditioning specialist, gym owner, power lifter, strong man and Highland Games competitor! He studied how musculoskeletal modelling can help us understand the nuances of how the body performs squats. In this episode you'll learn about the theory and application of motor control to lifting, the limitations of common biomechanics studies, and how modelling helps us understand that muscles can influence joints they don't actually cross, and to Omar's dismay, that a calf raise might actually be a squat accessory exercise! 00:00 Addressing the controversy before introducing our guest Sooper Gforce Iron Culture Ep 269- Are Social Media PhDs Ruining Fitness? (feat Dr. Milo Wolf, Max Coleman & Dr. Pak) https://www.youtube.com/watch?v=pgp9h5D0yqI 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/ 04:37 Introducing Wes Goodman and what is biomechanics? 13:15 Necromechanics, what we can measure with biomechanics and its limitations Iron Culture Ep. 163- All About EMG and Hypertrophy (ft. Andrew Vigotsky) https://www.youtube.com/watch?v=fIccFeOknew 28:45 The degrees of freedom problem and clarifying 37:00 The dominant theories on motor control and neuroscience 45:04 Motor learning strategies in lifting and the theoretical/philosophical perspective 58:45 Cuing in (power)lifting and the approaches to providing feedback as coach 1:06:53 Wes' PhD research: the intricacies of muscle function within tasks 1:20:05 Modelling in science and furthering our understanding of squat biomechanics 1:24:55 Wes' initial thoughts on his data regarding the calves 1:29:29 Closing out and where to find Wes Website: https://likeironstrong.com IG: @likeironstrong_wes https://www.instagram.com/likeironstrong_wes/ ResearchGate https://www.researchgate.net/profile/William-Goodman-12

The man, the myth, the legend, Mike T is back! Fresh off a 900kg total, an 800lbs deadlift, and placing just off the podium at Powerlifting America National by bodyweight, Mike T is showing how much longevity can be had for the lifelong lifter, even at the highest level. We've only got a penlight in this pitch-dark morphing cave, but that's apparently all you need. Join us on this episode where we discuss mental maturity and growth as a lifter, Mike's journey and his future plans in equipped lifting! 00:00 Introduction to a homecoming episode Iron Culture Ep. 4- Periodization & Autoregulation Roundtable https://www.youtube.com/watch?v=RIVw1OxvZUA 07:15 Catching up on Mike T's achievements and competing equipped Iron Culture Ep. 46- Powerlifting: Raw vs Equipped Lifting (Ft. Calgary Barbell, Corvus Strength & RTS) https://www.youtube.com/watch?v=FG618RmkoPA 22:13 Keeping the spark for lifting and training Lepper 1973 Undermining children's intrinsic interest with extrinsic reward: A test of the "overjustification" hypothesis. https://web.mit.edu/curhan/www/docs/Articles/15341_Readings/Motivation/Lepper_et_al_Undermining_Childrens_Intrinsic_Interest.pdf Fishbach 2012 When thinking about goals undermines goal pursuit https://www.sciencedirect.com/science/article/abs/pii/S0749597812000222 30:42 Mike T's athletic arc 37:30 Facing and navigating adversity: injuries and load management 50:10 What has changed over time for Eric, especially with his injuries 01:04:18 The 'hot streak', sticking with it, and moving forward 01:19:15 We are all getting out of this cave together… or do we even need to get out? 1:25:44 The plan for Mike T the athlete and where to find him Instagram: @miketuchscherer https://www.instagram.com/miketuchscherer/ Threads: @miketuchscherer https://www.threads.net/@miketuchscherer Reactive Training Systems Coaching https://pages.reactivetrainingsystems.com/coaching RTS Lab https://pages.reactivetrainingsystems.com/rts-training-lab

Trextopia, this is your episode. We peel back the layers of pro natural bodybuilder, exercise science researcher & co-host of Iron Culture, Eric Trexler. Learn how he got into lifting, what low bar squatting 500lb ATG will do to your body & why there might be more controversy in Iron Culture's near future. This might be the peak of Iron Culture but Trexler is no fan of peak weeks. 00:00 Introduction to an episode with Eric without the other Eric 03:06 An inside peak into Trexler's day as a scientist (Trex lore) 09:42 Trexler's foray into powerlifting 19:47 T-Nation and what informed Trexler's training practices 27:12 Wrestling, lifting, and experimenting with training 36:02 Change of perspective: different approaches to training 42:44 The evolution of Trexler's training and getting into science 48:37 "Optimisation" for bodybuilding and peaking (Helm's hat cameo) 1:00:45 The pros and cons of different approaches 1:04:53 Diving into different research topics and the recent challenges in Trexler's fitness journey 1:16:57 Growing and learning from the experiences (and the return of the T-Rex) 1:30:41 Closing out this monster episode

We here at Iron Culture have been on a mission to better inform you, dear listener, as to the inner workings of science. From what goes on in the lab itself, to the publication process, to dissemination, to eventual meta-analysis, the challenge of interpretation and communication of science, the optimistic promises of open science, and the increasing focus on replication, it's been a hopefully eye-opening and overall encouraging discussion. However, while the scientific method is inherently self-correcting, the apparatus of science is far from perfect and there is a big problem with its principle tool of correcting the peer-reviewed record: retraction. What leads to a paper being retracted? What is the process? How does it impact the literature? Most importantly, does it effectively change the understanding of the science in the community the studies are meant to serve? Join the Erics in this most recent episode as they break it all down! 00:00 Retraction in science and a recently retracted study on cold water immersion Néma 2024 Impact of cold exposure on life satisfaction and physical composition of soldiershttps://pubmed.ncbi.nlm.nih.gov/36599485/ Iron Culture Ep. 267- Addressing Data Fraud in Nutrition Science https://www.youtube.com/watch?v=YZqQ0_pweTs 16:00 A peak behind the sport science curtain 25:19 The process of retraction and its flaws Soria-Gila 2015 Effects of Variable Resistance Training on Maximal Strength: A Meta-Analysishttps://pubmed.ncbi.nlm.nih.gov/25968227/ Retraction Watch https://retractionwatch.com/ 41:15 Keeping up to date with retractions and critically appraising studies Wakefield 1998 Ileal-lymphoid-nodular hyperplasia, non-specific colitis, and pervasive developmental disorder in children https://pubmed.ncbi.nlm.nih.gov/9500320/ 1:00:54 Wild claims from science communicators and their responsibility 1:11:09 Letter to the editor and the retraction process Phillips 2017 Changes in body composition and performance with supplemental HMB-FA+ATPhttps://pubmed.ncbi.nlm.nih.gov/28301440/ 1:22:53 The open science movement and the dangers of unreliable findings 1:30:04 Moving forward: the effective science communicatorand alternative publishing models 1:39:16 Closing out this intervention episode for Helms

Whitney Houston said it best: "I believe the children are our future, teach them well and let them lead the way." Here at Iron Culture, we're old, irrelevant and out of touch. But, we believe in platforming the next generation of educators to carry on the torch (or at least pandering so they'll platform us in return when we can no longer pay the bills). In this Roundtable we're joined by Dr. Milo Wolf, Dr. Pak, and first-time guest Max Coleman, to discuss the challenges of growing a following using social media in 2024 as an evidence-based content creator. The game has changed what worked for us, won't be as successful, and striking the right balance is not easy, and getting it wrong comes with lashback. Are we all just doing more harm than good? Join us as we discuss! 00:00 Ignoring our actual guests and introducing Jim Powers 05:06 Actually introducing the young pioneers and getting into the topic 13:22 Milo's thoughts and using the hook of the title and the thumbnail Iron Culture Ep. 268- Science Communication, Gatekeeping & The Fitness Industry https://www.youtube.com/watch?v=bOuoJoF5IDA 20:43 The rise of Eric's visibility and gaining a foothold in social media fitness 28:52 Dr. Pak's perspective and how he shapes his content 36:28 Playing the social media game 49:18 Nuance, and (finally) getting Max Coleman's viewpoint 1:00:54 Doing it for the fame, the saturation of the landscape, and finding yourself within it 1:10:24 Milo's tips for new content creators (one weird trip to explode your social media presence) 1:22:05 Max' favourite movies and some applications to takeaway 1:33:20 Closing out and where to find our guests (to increase their subscriber count by 2) Milo https://www.youtube.com/@WolfCoaching, IG @wolfcoach_ , wolfcoaching.com Dr Pak https://www.youtube.com/@Dr__Pak IG @dr__pak , drpak.com Max IG @coleman.et.al

Dr. Pak is back on Iron Culture for his third appearance! This time, he sat down with Omar and Dr. Helms for a meta-discussion on the challenges of science communication. How do you maintain credibility when you're using social media as a science communication tool? This challenge has changed, but it isn't new by any means. The "Sagan effect" describes the well-researched phenomenon by which the scientific community perceives other scientists who get more media exposure as less legitimate scientists - despite the fact that, on average, scientists more active in science communication typically publish slightly more often and with a higher impact than scientists less active in science communication. In modern times, however, the incentive structures are different, and many instances of expert creep, "selling out" and pseudoscience have been propagated on social media by some academics or members of the medical community. In this episode we discuss the challenges of attempting to communicate science without being criticized for doing so, how this has and hasn't changed over time, and the instances of gatekeeping which are ultimately counterproductive to increasing scientific literacy. 00:00 Introduction to Helms Haven/Deep 04:57 The Dr Pak Trilogy and The Grizzly at the Raskol booth at the Arnold 16:13 The Grizzly backstory 32:52 Pak's experience with The Grizzly 42:43 The academic and the memer 52:18 The scientific community and public scientists Martinez-Conde 2016 Has Contemporary Academia Outgrown the Carl Sagan Effect? https://pubmed.ncbi.nlm.nih.gov/26888919/ 1:13:53 Getting the reps in within the science communication game and being critiqued 1:35:00 Academics and science communicators across social media platforms 1:42:35 The closing pieces to this monster episode Where to find Dr. Pak Instagram: @dr__pak https://www.instagram.com/dr__pak/ YouTube: @Dr__Pak https://www.youtube.com/@Dr__Pak Website: https://www.drpak.com/

The holy trinity is back and holy smokes do we have a Holy Ghost of an episode! First, to kick things off the crew discusses the recent "March madness" of powerlifting that just finished: IPF European Champs, the UK Arnold, and Powerlifting America Nationals. Some absolutely stunning performances occurred all over the world in powerlifting and it seems the rising tide of talent has no end. Then we get into the meat - or should I say the bottomless soup - of the episode. While fraud in research is exceedingly rare, it does happen, and unfortunately, more common issues such as p-hacking are a far more prevalent issue. What is to be done in situations like this? One tool, as the Erics discuss, is replication. 00:00 An intro in unison (as always) and Trexler the bouncer MASS Research Review https://massresearchreview.com/ Raskol Apparel https://raskolapparel.com/ 10:20 Introducing more Trex lore 14:42 Powerlifting America Nationals, Arnold UK, and IPF European Champs recap 34:45 Trexler yawn-gate rears its head again and some numbers behind tzhe sport 54:37 Trexler's return and getting into the science of replication 1:10:08 The bottomless soup bowl Wansink 2005 Bottomless bowls: why visual cues of portion size may influence intake https://pubmed.ncbi.nlm.nih.gov/15761167/ Lopez 2024 Visual cues and food intake: A preregistered replication of Wansink et al. (2005) https://pubmed.ncbi.nlm.nih.gov/37917442/ Vigotsky 2022 Improbable data patterns in the work of Barbalho et al. https://osf.io/preprints/sportrxiv/sg3wm George 2015 Data fraud in clinical trials https://pubmed.ncbi.nlm.nih.gov/25729561/ 1:19:41 What is a successful replication? 1:29:10 Closing out with a brief history of violence

After their recent reconciliation, the Erics got together for this duo episode to bond over their mutual love of protein. But, dear listener, this might not be the home-cooked high-protein meal you hoped for. Dr. Trexler tackles the question of whether or not, GASP, protein restriction might extend lifespan! Then, to add insult to injury, the Erics dig into the question of whether or not plant-based protein sources could be superior to animal sources for improving healthy aging! Along the way, you'll also learn about the limitations of both epidemiological and mechanistic protein research, and how the two can complement each other to lead to more robust conclusions. So grab your pea protein shakes - or maybe your protein-free placebo - and tune in for another monster episode of Iron Culture. 00:00 Introduction to another Eric duo episode and protein restriction?! https://massresearchreview.com/ 12:10 Caloric restriction for longevity Speakman 2007 Starving for life: what animal studies can and cannot tell us about the use of caloric restriction to prolong human lifespan https://pubmed.ncbi.nlm.nih.gov/17374682/ 24:23 Protein restriction for longevity Speakman 2016 Calories or protein? The effect of dietary restriction on lifespan in rodents is explained by calories alone https://pubmed.ncbi.nlm.nih.gov/27006163/ Korat 2024 Dietary protein intake in midlife in relation to healthy aging - results from the prospective Nurses' Health Study cohort https://pubmed.ncbi.nlm.nih.gov/38309825/ 36:49 Protein sources, healthy ageing, and methionine restriction Richie 2023 Dietary Methionine and Total Sulfur Amino Acid Restriction in Healthy Adults https://pubmed.ncbi.nlm.nih.gov/36806866/ 44:30 Dosages to maximise outcomes 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/ 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/ 57:52 Plant vs animal sources of protein and accompanying food Zou 2020 mTOR signaling pathway and mTOR inhibitors in cancer: progress and challenges https://pubmed.ncbi.nlm.nih.gov/32175074/ 1:08:53 Planting the flag on this study 1:14:08 Nutrition science and study design discussion 1:24:23 Eat your vegetables and bringing back the third host next time

As you know, Iron Culture reps the neutral to positive gang around these parts. While most new supplements released to the market don't pan out as effective, some do. So, if preliminary data supports the potential efficacy of a new supplement, why not try it out? The only potential downside of trying a new supplement is wasted money, right? Not so fast. In this episode the Erics duo explains why the typical supplement consumer is not accurately weighing the true potential cost of supplement investment. Unbelievably, some data indicates 10-30% of all supplements are contaminated - you heard that right. Could that be true? If so, why and how is this happening and what can you do about it? Join us to find out! 00:00 A successful intro 07:40 Supplements and the Helms algorithm for recommendations https://massresearchreview.com/ Trexler 2014 Metabolic adaptation to weight loss: implications for the athlete https://pubmed.ncbi.nlm.nih.gov/24571926/ 14:41 Breaking down Trexler's supplement tier list 26:26 Why caffeine is not a Tier 1 supplement Gardiner 2023 The effect of caffeine on subsequent sleep: A systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/36870101/ 35:33 Weighing up the pros and cons of supplements and issues in sports Burke 2023 The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/37432300/ Lauritzen 2022 Dietary Supplements as a Major Cause of Anti-doping Rule Violations https://pubmed.ncbi.nlm.nih.gov/35399596/ Geyer 2004 Analysis of non-hormonal nutritional supplements for anabolic-androgenic steroids - results of an international study https://pubmed.ncbi.nlm.nih.gov/14986195/ Yun 2017 Monitoring of the amphetamine-like substances in dietary supplements by LC-PDA and LC-MS/MS https://pubmed.ncbi.nlm.nih.gov/30263651/ Matthews 2018 Prohibited Contaminants in Dietary Supplements https://pubmed.ncbi.nlm.nih.gov/28850291/ Jagim 2023 Prevalence of adulteration in dietary supplements and recommendations for safe supplement practices in sport https://pubmed.ncbi.nlm.nih.gov/37841887/ Tucker 2018 Unapproved Pharmaceutical Ingredients Included in Dietary Supplements Associated With US Food and Drug Administration Warnings https://pubmed.ncbi.nlm.nih.gov/30646238/ 1:05:37 How banned substances can negatively affect you and where to read the FREE cover story https://www.strongerbyscience.com/new-supplement/ 1:13:33 The concept of 3rd party testing and licensing https://examine.com/ 1:24:26 Final thoughts on the topic 1:32:17 Closing out this double Eric episode

Evidence-based practice has unfortunately become a meme, and its meaning, role, and utility are less understood than they were just a handful of years ago. In this episode we dive deep, discussing how to incorporate study findings into practice. If you don't have the ability to gauge the impact of a study's findings, how do you stay up to date? We answer critical questions like: How does the hierarchy of evidence operate in a field where many meta-analyses have errors? What is the role of mechanistic research compared to applied research, and when should you look to each to inform what you do in the trenches? At a time when many seem ready to simply throw in the towel on the evidence - despite it actually being of a higher quality, than it ever has been, we are here. We are going to bring you back from the brink so that you can make those sweet, sweet evidence-based gains. 00:00 Revealing some of the mystery of the cult https://massresearchreview.com/ Iron Culture Ep. 263- Is Protein Timing Debunked? https://www.youtube.com/watch?v=9AyX9Uzek2U 08:41 Getting into it before the 10 minute mark 12:23 Actually kicking it off… The hierarchy of evidence and meta-analyses Kadlec 2023 With Great Power Comes Great Responsibility: Common Errors in Meta-Analyses and Meta-Regressions in Strength & Conditioning Research https://pubmed.ncbi.nlm.nih.gov/36208412/ 32:44 So what actually is a meta-analysis? And which ones to read 42:57 Changes in paradigms Schoenfeld 2017 Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/28834797/ Baz-Valle 2022 A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy https://pubmed.ncbi.nlm.nih.gov/35291645/ 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/ Damas 2016 Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage https://pubmed.ncbi.nlm.nih.gov/27219125/ Robinson 2023 Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions https://sportrxiv.org/index.php/server/preprint/view/295 57:17 Sources of information and the carrot of capitalism 1:09:19 The research chain and when it should be broken 1:26:26 What we do when we don't get the study that we want Smith 2003 Parachute use to prevent death and major trauma related to gravitational challenge: systematic review of randomised controlled trials https://pubmed.ncbi.nlm.nih.gov/14684649/ 1:41:32 The final thoughts and a teaser for next time

It's time for a MONSTER episode about protein. Naturally, Helms has recused himself because of his heavy biases and conflicts of interest with the shadowy figures behind Big Protein. As a result, Trex and Omar take a trip down memory lane and discuss everything we used to know about protein, and how a surprising percentage of that knowledge has changed over the last decade or so of research. It wouldn't be fair to say that everything you thought you knew about protein is wrong, but there's no question that evidence-based protein guidelines have been significantly impacted by some paradigm-shifting studies that have occurred in the last few years. In this episode, Trex and Omar discuss what these new studies have taught us about protein, and how we can put this new information into action. 00:00 Intro to another episode with controversy (Helms' one week suspension from the cult) 9:51 Trex leading the charge on protein timing 23:12 The limitations and applications of mechanistic research MASS Office Hours https://www.youtube.com/@MASSResearchReview MASS Research Review https://massresearchreview.com/ 30:40 A short detour to muscle hypertrophy and the pump 35:17 Protein ingestion and the anabolic response: breaking down the latest study Trommelen 2023 The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humanshttps://pubmed.ncbi.nlm.nih.gov/38118410/ 56:00 Has protein distribution and timing been debunked?The takeaways Taguchi 2021 Increasing Meal Frequency in Isoenergetic Conditions Does Not Affect Body Composition Change and Appetite During Weight Gain in Japanese Athleteshttps://pubmed.ncbi.nlm.nih.gov/33361498/ Yasuda 2020 Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Menhttps://pubmed.ncbi.nlm.nih.gov/32321161/ 1:04:49 Quantifying (un)certainty and applying caveats 1:14:53 Omar and Trex's history with protein 1:25:52 Closing out another monster episode

The trio is back on the heels of THE Sheffield 2024, the biggest powerlifting competition to date, which outdid its inaugural 2023 performance. Once again, the 12 best IPF-unequipped women and men clashed in a cross-weight class competition ranked by their total as a percentage of their respective world record. This meet incentivizes going BIG, rewarding cash prizes for both placing and breaking individual lift records, with over $500k USD up for grabs, boy did it deliver. The sold out crowd watched the first ever 300kg women's squat in sleeves by Sonita Muluh, and Jesus Olivares break Ray Williams' squat world record. Women's champion Agata Sitko totalled an astonishing 600kg at 69kg, benching an incredible 152kg, annihilating the 69kg total record by 51kg alongside 10 additional women who totalled over the world record. Without question, powerlifting is on the rise, and there is a lot to discuss, so make sure to listen in! 00:00 A synchronised intro, reviewing reviews, and an Iron Culture goal 12:30 Moving onto Sheffield 2024: the rundown 22:00 Development in the sport of Powerlifting 29:03 The men's side and the KoTL predictions 42:02 Trexler's take and the limitations measuring the body composition of large individuals Slater 2011 Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding https://pubmed.ncbi.nlm.nih.gov/21660839/ 1:02:42 Segue back to Sheffield and some insider information 1:13:43 What Sheffield means for Powerlifting and a broad recap 1:17:39 Trexler addresses the nasty rumours and men's physique before we close out Iron Culture Ep. 33- Pain Science, Injury & Rehab https://www.youtube.com/watch?v=B-S8nThxpqY

The nerd super duo is back at it again. This time, Dr. Trexler plays Sherlock and Dr. Helms plays Watson in a discussion of how overtraining syndrome, metabolic adaptation, relative energy deficiency in sport, exercise energy compensation, body fat regulation, and more, are both distinct from one another, yet are all also closely related. Surprisingly, it took a couple meat head bodybuilders to notice the shared characteristics and overlap between these separate concepts. That's precisely because bodybuilders are crazy enough to go through a process that often results in their simultaneous occurrence! Listen in to find out what these concepts are, when they intersect as well as diverge, how you can identify which you or your clients are experiencing, and what to do about it. 00:00 A (kind of) synced up intro and an appearance from Omar 02:04 A brainstorming session on metabolism https://massresearchreview.com/ Omar Isuf - Why You Shouldn't Try To Be "Shredded" https://www.youtube.com/watch?v=GmlGt49Oi1I https://www.strongerbyscience.com/stay-shredded/ 08:30 Low energy availability and the female athlete triad Areta 2021 Low energy availability: history, definition and evidence of its endocrine, metabolic and physiological effects in prospective studies in females and males https://pubmed.ncbi.nlm.nih.gov/33095376/ 23:20 Energy availability and body fat Loucks 2003 Energy availability, not body fatness, regulates reproductive function in women https://pubmed.ncbi.nlm.nih.gov/12882481/ 29:15 Relative Energy Deficiency in Sport and the drivers of metabolic adaptation Burke 2023 Mapping the complexities of Relative Energy Deficiency in Sport (REDs): development of a physiological model by a subgroup of the International Olympic Committee (IOC) Consensus on REDs https://pubmed.ncbi.nlm.nih.gov/37752007/ Mountjoy 2023 2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs) https://pubmed.ncbi.nlm.nih.gov/37752011/ Hackney 2005 Testosterone and endurance exercise: development of the "exercise-hypogonadal male condition https://pubmed.ncbi.nlm.nih.gov/16268050/ Hackney 2020 Hypogonadism in Exercising Males: Dysfunction or Adaptive-Regulatory Adjustment? https://pubmed.ncbi.nlm.nih.gov/32082255/ 48:07 Overtraining syndrome Stellingwerff 2021 Overtraining Syndrome (OTS) and Relative Energy Deficiency in Sport (RED-S): Shared Pathways, Symptoms and Complexities https://pubmed.ncbi.nlm.nih.gov/34181189/ Iron Culture Ep. 149- Overreaching, Overtraining, and Insufficient Recovery: Everything You Need To Know https://www.youtube.com/watch?v=ZxohJX_F-XY 55:08 Energy constraint and compensation Dolan 2023 Energy constraint and compensation: Insights from endurance athletes https://pubmed.ncbi.nlm.nih.gov/37557979/ 1:05:13 A practical spin: bringing all the information together 1:20:07 Closing out with a shoutout to our sponsor: The RED-S calorie-free food van

In classic Iron Culture throwback style, it's just Omar and Dr. Helms on this one, while the leader of Trex-topia is away at a conference. Omar and Eric give you the classic banter you love, go over reviews, and even engage in an off-the-cuff discussion of the health at every size movement. Then, they get to the meat of the conversation, a recent paper published on whether or not a lumbopelvic movement screen can predict back pain in powerlifters. What can this study teach us about the links between pain, injury, and movement in powerlifting? Tune in to find out! 00:00 Intro to Omar's bulk and Eric's end-stage recovery 02:30 The power hour duo episode and reviewing reviews 12:00 The obesity epidemic Iron Culture Ep. 146- What The Fitness Industry Gets Wrong About The Obesity Epidemic https://www.youtube.com/watch?v=xfAbKeiAuII Iron Culture Ep. 147- What The Fitness Industry Gets Wrong About The Obesity Epidemic Pt 2 (ft. Spencer Nadolsky) https://www.youtube.com/watch?v=tJ1uXpyuu94 30:20 On to the topic: paradigm shifts in pain science Iron Culture Ep. 33- Pain Science, Injury & Rehab (Barbell Medicine/Clinical Athlete/3DMJ) https://www.youtube.com/watch?v=B-S8nThxpqY Pomarensky 2022 Management of Chronic Musculoskeletal Pain Through a Biopsychosocial Lens https://pubmed.ncbi.nlm.nih.gov/35439311/ Kamper 2014 Multidisciplinary biopsychosocial rehabilitation for chronic low back pain https://pubmed.ncbi.nlm.nih.gov/25180773/ 42:00 Breaking down the study: the chicken or the egg? Larsson 2024 Lumbopelvic movement control in powerlifters with and without low back pain https://pubmed.ncbi.nlm.nih.gov/38070289/ Luomajoki 2008 Movement control tests of the low back; evaluation of the difference between patients with low back pain and healthy controls https://pubmed.ncbi.nlm.nih.gov/19108735/ Weyrauch 2015 Association between rotation-related impairments and activity type in people with and without low back pain https://pubmed.ncbi.nlm.nih.gov/25933914/ Spence 2023 Range of Motion Predicts Performance in National-Level New Zealand Male Powerlifters https://pubmed.ncbi.nlm.nih.gov/36515597/ 58:34 The end of the first power hour and Eric's final thoughts

You've seen Iron Culture MASScasts before, but none quite like this. In this very special episode of Iron Culture, we're co-publishing the most recent episode of MASS Office Hours, which is a live podcast run by the good people over at the MASS Research Review (Dr. Eric Trexler, Dr. Eric Helms, Dr. Mike Zourdos, and soon-to-be-doctor Lauren Colenso-Semple). The MASS crew does this live (and totally free) Q&A every Wednesday night on YouTube. They also offer episodes to all major podcast platforms so you can catch the replay at your convenience. In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Mike Zourdos answer questions submitted by listeners and viewers in the live chat. Topics include response variation, individualizing training, movement screens, rest days, protein intake recommendations and consistency across the week, the interference effect, exercise variation and joint pain, muscle and strength loss during deloads, volume cycling and "resensitization," the effects of alcohol on metabolism and body composition, the pros and cons of caffeine, and much more. If you enjoyed this episode, be sure to subscribe to their channel on YouTube, Spotify, Apple Podcasts, or your favorite podcast platform! Time stamps: 0:00 Introduction 6:32 Response variation and individualizing training prescriptions. 27:36 Using movement screens to assess capability or injury risk 34:23 Doing a little bit of exercise on a "rest" day 39:10 Protein intake recommendations and consistency across the week. 51:23 Rucking and the interference effect 57:37 Exercise variation and joint pain 1:07:06 Muscle and strength loss during deloads 1:12:25 Volume cycling and "resensitization" 1:22:31 Effects of alcohol on metabolism and body composition. 1:27:42 Recommendations from Eric's bookshelf 1:30:49 The pros and cons of caffeine

The trinity is reunited for the first time in 2024, with the Erics joining Omar for what is absolutely a monster episode. We tackle head-on the rise of antiscience in lifting. Currently, attacking exercise or nutrition science in your title or reel is an easy clickbait win for content creators, and you'll get bonus points via likes, shares, subscriptions, follows and positive comments if you also manage an appeal to what serious lifters "have always known". Why is this occurring? Is this even a problem? Is it a good thing because those in the exercise and nutrition science ivory towers are so out of touch? If it is a problem, does it lie with science itself, how science communication occurs, or perhaps the expectations put on science? In this episode we discuss all this and more, and it gets spicy! 00:00 Erics… The benefits of living in New Zealand and reading two monster reviews 12:32 Clickbait titles and the anti-exercise science brigade 25:08 The historical perspective 32:26 A monster monster episode: common knowledge of today and where this understanding has come from 45:16 Defining the exercise science field and the origins of sport and exercise science 49:15 The replication crisis 52:06 Science communication and misinformation 1:02:23 Improvements in science: accounting for variables and variation 1:09:21 The gravitation towards short-form content and how science has evolved to address its limitations 1:15:08 The scientist and the consumer: the need for science communication and what needs to be done 1:32:31 The bad actors in science communicators and how scientists apply the research 1:40:54 Takeaways for the listener/consumer Iron Culture Ep. 256- The Challenge of Science Communication (ft. Layne Norton) https://www.youtube.com/watch?v=8wKS3n_6TgY 1:48:47 It's a personality thing… and the one hour vacation for Helms

In our third interview following the 2023 natural bodybuilding season, we sit down with another historic champion with a truly outlier series of performances. This time, Australian phenom Beccy Pateman joined the Erics on Iron Culture to discuss her season, which culminated not only in her winning her WNBF pro card in both Figure and Fit Body, but also winning the WNBF pro world fit body title. As we've discussed, for an athlete to turn pro in the WNBF and win a pro world title in the same season is incredibly rare. Further, the weekend prior to WNBF worlds, Beccy won the Professional Natual Olympia Figure title in the INBA/PNBA. Winning two world titles, relatively early in one's career, in two different federations, and in two different divisions nonetheless, is an even more incredible feat, which only a handful of athletes have ever done in the history of natural bodybuilding. Indeed, the athletes who have done so have, in most cases, gone on to become legends of natural bodybuilding. How did Beccy do it? What did it take for her to get to this point in her career and what is in store for her? Join us to find out! 00:00 Dr Trexler… Dr Helms… 05:22 Introducing Beccy 14:54 The timeline of Beccy's journey 20:48 A recap of Beccy's season 31:22 Testing for Natural Bodybuilding: urinalysis and polygraph testing 38:28 Winning her pro card at WNBF Australia and competing at The Natural Olympia 43:18 Competing in two divisions and working with Joey Cantlin 48:45 Beccy's WNBF Pro debut and potential for the bodybuilding division 59:38 The recovery and what helped Beccy have such a successful season 1:11:50 Transitioning from recovery to off-season 1:14:50 Final words and where to find Beccy Instagram @beccypateman https://www.instagram.com/beccypateman/ Unrivalledphysiques Coaching Instagram @unrivalledphysiques https://www.instagram.com/unrivalledphysiques/ Website https://unrivalledphysiques.wixsite.com/onlinecoaching

Layne Norton and Eric Helms have some similarities in their areas of interest and expertise as well as their career paths. However, they have different personalities and distinct approaches to science communication. That's what makes this one on one discussion between Eric and Layne interesting and relevant. Each approach has its pros and cons in terms of reach, impact, and effectiveness. Dr Layne Norton joins Iron Culture for the first time in this episode to candidly discuss the importance and challenges of science communication in the modern age where good information is abundant, but good interpretation is sparse. There is a lot to think about in this interview for both content creators and consumers, so make sure to tune in! 00:00 Iron Culture… Layne… (Norton) 06:18 Layne's philosophy for disseminating science and who to listen to 23:10 Competing with non-evidence-based personalities and effective marketing 42:59 Differing approaches and target audiences 47:12 Layne's approach to science communication 57:26 Addressing false claims and teaching other how to interpret social media claims 1:13:54 The unicorn fallacy and what science communicators can do 1:20:07 What is next for Layne the athlete and where can we find him? https://biolayne.com/ YouTube https://www.youtube.com/channel/UCqMBA83S0TnfTlTeE5j1mgQ Instagram @biolayne https://www.instagram.com/biolayne/?hl=en Twitter/X @BioLayne https://twitter.com/BioLayne?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor

Natalie Hays did what no natural bodybuilder has ever done before. Not only did she win her OCB pro card, to then go on and win the Yorton Cup pro title, but she also then won the Ms. America pro title, and then the WNBF Amateur World title to secure her WNBF pro card…but not satisfied, the next day she competed in the WNBF Pro Worlds, and won the professional women's bodybuilding title as well. Without any qualifiers, this series of wins at the biggest shows in natural bodybuilding is unprecedented and downright incredible. But, consider that she did this in her very first season competing! In this episode the Erics sit down with Natalie to talk through her historic competitive season and learn just how unique she is, both in her psychology and relentless dedication to her craft, but also in her physiology. Further, like other young champions of late, we learn how she was patient in her decision to eventually step on stage, and was awarded immensely. This is not one to miss for bodybuilding fans! 00:00 We got the intro right and introducing Natalie Iron Culture Ep. 253- 2023 Lightweight WNBF Pro World Champion Dirk Emmerich https://www.youtube.com/watch?v=cGapMQFeznA 05:39 Natalie's prep and first show experience 22:34 Moving into the natural circuit 27:05 Judging criteria and expectations 36:51 Comparing the atmosphere of shows 50:14 Finishing the season and obsessing over bodybuilding 1:00:01 Reflecting on the moments 1:09:14 WNBF Worlds 1:17:56 Self-coaching 1:23:36 Being ready to compete and embracing the lifestyle 1:38:30 Getting on-stage and knowing if bodybuilding is for you 1:42:48 Competing in the Natural Olympia, what's next for Natalie and where to find her Instagram: @nph_fit https://www.instagram.com/nph_fit YouTube https://www.youtube.com/@nataliehays5037

Happy Holidays cultists! We sincerely thank you all for joining us every week to explore the history, science and culture of the iron and we look forward to doing it more in 2024! In this episode, Omar and Helms discuss fat burners: supplements that supposedly enhance fat loss either by increasing energy expenditure and/or by blunting hunger and reducing energy intake. You've probably seen dozens marketed over the years if you've been around the fitness industry for any decent length of time, but do they actually work? In this episode we discuss the science of fat burners. A recent study coming out of none other than Dr. Grant Tinsley's lab showed that a commercially available thermogenesis fat burner did seem to do something, but how meaningful it was and whether it actually would lead to fat loss is up for debate. Finally, we discuss where the data lies broadly on this whole class of supplements. 00:00 Not off to the best start… Fuelling conspiracy theories and reviewing reviews 11:31 Getting into the topic of fat burners Siedler 2023 Chronic Thermogenic Dietary Supplement Consumption: Effects on Body Composition, Anthropometrics, and Metabolism https://pubmed.ncbi.nlm.nih.gov/38004200/ 22:05 The ingredients in the "matrix" and individual variation in energy expenditure 33:02 The curious Eric Helms case: REE, BF%, and fat burners during prep 41:00 Other fat burners on the market and the effects of caffeine Panek-Shirely 2018 Caffeine Transiently Affects Food Intake at Breakfast https://pubmed.ncbi.nlm.nih.gov/30033159/ Tabrizi 2019 The effects of caffeine intake on weight loss: a systematic review and dose-response meta-analysis of randomized controlled trials https://pubmed.ncbi.nlm.nih.gov/30335479/ 52:07 Interpreting meta-analyses in the area Golzarand 2018 Effect of green tea, caffeine and capsaicin supplements on the anthropometric indices: A meta-analysis of randomized clinical trials https://www.sciencedirect.com/science/article/abs/pii/S1756464618301415 Clark 2021 Comparing effectiveness of fat burners and thermogenic supplements to diet and exercise for weight loss and cardiometabolic health: Systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/33427571/ 1:01:41 Closing out with some take homes Ludy 2012 The Effects of Capsaicin and Capsiate on Energy Balance: Critical Review and Meta-analyses of Studies in Humans https://pubmed.ncbi.nlm.nih.gov/22038945/

We are joined today by pro natural bodybuilding world champion Dirk Emmerich. Dirk is one of the many emerging stars of the newest era of competitive natural bodybuilding. In 2021, in his very first bodybuilding season, he made history. He won his WNBF pro card in the most impressive way possible, by not only winning his class at WNBF Worlds but then - as a bantamweight - he won the WNBF world overall amateur bodybuilding title, the first bantamweight ever in the then 32-year history of WNBF Worlds to do so. This year, Dirk made just as much of an impact in his pro debut as he did in his bodybuilding debut, as he medalled in multiple pro shows, including winning the pro lightweight WNBF Valhalla title. Finally, his season culminated in winning the WNBF Pro Worlds Lightweight title in the largest lightweight pro class in history, consisting of 16 competitors. How did he do it? What type of planning, mentality, talent, and coaching does it take to be so successful in your debut seasons as an amateur and professional bodybuilder? Join us to learn what went into these historic rookie seasons. 00:00 Eric… Trexler… Helms? And introducing Dirk 05:13 What got Dirk into lifting 11:20 The art of bodybuilding 16:48 Dirk's natural talent 20:30 Dirk's calories and individual variation 32:27 The next steps for Dirk and his relationship with Berto 39:16 Dirk's experience of Worlds and success 45:33 What does competitive bodybuilding mean to Dirk? 53:23 DASGYM and the ANBF 57:00 Rivalry and camaraderie with Benjamin Schuster 1:04:29 The final words and where to find Dirk Instagram @dirkemmerich_ https://www.instagram.com/dirkemmerich_/?hl=en https://linktr.ee/dirkemmerich

The Great Competition, 1901, Royal Albert Hall, London…this was the birthplace of modern bodybuilding. The one and only Eugen Sandow managed to persevere through multiple years of war, logistical setbacks, and a political and cultural climate that viewed physique displays as potentially indecent, sometimes immoral, and at worst, as illegal pornography, to host the first championship bodybuilding show to find the "best built man in Britain and Ireland". To even compete, entrants had to place top three in a full series of regional qualifiers where hundreds upon hundreds of athletes battled against one another in the years prior. Further, to even enter these regional qualifiers, entrants had to send in their pictures to Eugen Sandow's magazine for initial screening. The eventual championship in 1901 was truly a spectacle. Nearly ten thousand attendees packed Royal Albert Hall to the brim, an astonishing number that rivals the attendance of any modern bodybuilding competition…even the Olympia. Indeed, this historic event reverberates into the modern era, as modern Olympia winners receive "the Sandow", a replica of the trophy given to the third-place winner of The Great Competition. In this episode, we're joined by Marcus Kment, a filmmaker, physical culturist, and amateur historian, who recently produced an excellent documentary on the Great Competition and the athletes who competed in it to discuss its significance and their story. Additionally, he's joined by our very own Dr. Conor Heffernan who consulted on this project. Join us to learn about this jaw-dropping history, as once again, history proves stranger than fiction! Barbell Films YouTube & IG: @barbellfilms 00:00 It happened again… Where is Trexler? And the hierarchy of the Iron Culture Obelisk 8:58 Reviewing reviews 13:01 Introducing Marcus to the Iron Culture Pantheon https://www.youtube.com/watch?v=Ha80AQqXpT4 17:38 Marcus' introduction to physical culture and why he does what he does 23:01 The great competition and its grand scale 41:16 The logistical barriers and generating interest 55:05 What happened on show day and the prizes 1:04:52 The dress code (black tights!?), judging criteria, and the winners 1:12:00 A festival of physical culture and what came after 1:20:22 The impact of the great competition 1:37:09 The personal stories spanning generations: the starting point of physical culture 1:43:43 The value this great documentary brings 1:47:44 Jumping to the top of the pyramid (that matters) and what's next for Marcus Where to find our guests Instagram @barbellfilms https://www.instagram.com/barbellfilms/ YouTube https://www.youtube.com/@BarbellFilms https://physicalculturestudy.com/ https://www.ironhistory.com/

We're back. We're so back (except for Dr. Trexler, he's sick …but he will be so back). Omar is getting his body composition tested in July and he has publicly guaranteed that he's going to have increased his lean mass by then. Likewise, Dr. Helms just publicly announced his monogamous commitment to bodybuilding and his push to become a pro champion now that he's turned pro. How are these not-so-spring chickens going to do it? More importantly for you dear listener, how are you going to do it if you've been in the game a while? It's a complex question, requiring us to define what advanced even means, to understand whether there actually is such a thing as a "natural limit", both technically and functionally, and to understand the complexity of such an assessment. Does it apply to your whole physique, or is it body part specific? Is there a limit on your muscle mass that is universal, or does it differ at various levels of body fat? More so, one must figure out what tools we even have to assess one's proximity to your natural potential and also how to assess diagnosis, and ultimately overcome plateaus. It's a lot! But don't worry, we get into all of it! 00:00 They tried to stop us… Introducing another monster episode 6:23 Speaking of working… the natural limit and advanced hypertrophy 14:26 The definitions of being an advanced lifter Kouri 1995 Fat-free mass index in users and nonusers of anabolic-androgenic steroids https://pubmed.ncbi.nlm.nih.gov/7496846/ Abe 2018 Skeletal Muscle Mass and Architecture of the World's Strongest Raw Powerlifter: A Case Study https://brieflands.com/articles/asjsm-61763 28:55 Measuring and tracking your progress Straddling the line 35:35 Your limitations and how an advanced competitive bodybuilder may approach their training Believe 2024 - Forging the Unlikely Pro Champion: Episode 1, Physique Assessment https://www.youtube.com/watch?v=B_S9u1suE70 49:25 Gaining weight for non-competitors Helms 2023 Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design https://pubmed.ncbi.nlm.nih.gov/37914977/ Rozenek 2002 Effects of high-calorie supplements on body composition and muscular strength following resistance training https://pubmed.ncbi.nlm.nih.gov/12094125/ 1:05:15 Specialisation cycles and bringing up weak parts 1:14:26 The quasi-transactional mindset and the motivation behind it all 1:25:08 Where can we find Eric? https://3dmusclejourney.com/ https://massresearchreview.com/ Instagram @helms3dmj https://www.instagram.com/helms3dmj/

The good Doctors Eric are still figuring out how to start episodes without Omar, and let's just say it's off to a rough start. But to their credit, they went on to deliver a monster episode even if Omar wasn't there to officially dub it so. In this conversation, Dr. Helms recaps the amazing battles and historic performances that took place at WNBF Worlds on Nov 18-19, where he participated as both a coach and athlete. Then, Dr. Trexler and he cover a couple of relevant and interesting research papers, the first, covered by Dr. Helms explores the "whys" underlying the motivations competitive bodybuilders have to live the life they lead. The second, covered by Dr. Trexler, explores the often-repeated claim that when you diet, you'll lose ~25% of your weight as lean mass. Is this true? And if it is, for whom and in what circumstances?

It's hard to explain to those who haven't competed what it is about bodybuilding that can grip people and transform them. The near-spiritual experiences that some physique athletes gain through prep and competition are something shared regardless of division, federation, natural, or enhanced. In this episode, we sit down with Dr. Mike Israetel, not to talk sports science like you're used to, but to talk about what lies at the heart of the sport. Mike has been pushing forward through multiple seasons in his attempt to become an IFBB pro bodybuilder, an incredibly challenging feat that requires tremendous sacrifice and drive. What fuels a journey like that? What does a competitor experience - highs and lows? What do they learn, and how do they change? You might be surprised as well, that despite the different paths Dr. Helms and Dr. Israetel took as competitors, that at the heart of their experience lie many similar threads. Join us in this episode as they discuss the spirit of bodybuilding. 00:00 An introduction to a unifying (but still controversial) episode 08:09 The purpose of discussing your personal journey Iron Culture Ep. 247- A Tale of Two Bodybuilders https://www.youtube.com/watch?v=mT-LlFYp_dA 21:21 The start of Mike's bodybuilding journey and when he plans to stop competing 34:45 Having the right genetics and (the potential for) turning pro 51:02 The spiritual component of bodybuilding (Mike) 1:02:39 The spiritual component of bodybuilding (Eric) and the difference between amateurs and pros 1:11:43 Working through hard times and growing from criticism 1:31:05 Androgens and what's to come for Mike in the sport 1:39:24 The minutiae of the Iron game Omar Isuf Why Mike Israetel Is WRONG About The Overhead Press https://www.youtube.com/watch?v=XondhZNAE74 Omar Isuf Is Powerbuilding An Abomination? (ft. Jeff Nippard & Dr. Pak) https://www.youtube.com/watch?v=7eYnh0Aw4_c 1:46:46 Closing out with what Iron Culture means

Leucine had a good run. It's been nearly two decades at the top, with the result being that even a casually aware meat head can explain that the muscle building quality of a protein source is tied, at least in part, to its leucine content and that you should probably consume protein sources with high leucine content and spread protein feedings evenly throughout your day. Further, if you just so happen to run into a full blown evidence-based meat head in the wild, be ready for them to start throwing phrases at you at like "muscle protein synthesis", "leucine trigger", and "refractory period." But, times are changing. A recent meta-analysis is casting doubt on the relationship between leucine and muscle protein synthesis in lifters. Now they're saying leucine is done, saying leucine has no chance. Is that true? Join us in this episode as we do a deep dive on this new paper, what it means, and how to reconcile mechanistic and applied data when they seem to diverge. 00:00 Sexual health (and reading reviews) with the Erics Iron Culture Ep. 246- Why Bulking Is NOT The Answer https://www.youtube.com/watch?v=YeEAH9X-cV0 MASS Research Review https://massresearchreview.com/ 09:52 A comprehensive break down of the leucine research Wilkinson 2023 Association of postprandial postexercise muscle protein synthesis rates with dietary leucine: A systematic review https://pubmed.ncbi.nlm.nih.gov/37537134/ 33:26 Interpretating and applying mechanistic and applied research Pikosky 2008 Increased protein maintains nitrogen balance during exercise-induced energy deficit https://pubmed.ncbi.nlm.nih.gov/18379214/ 44:30 The current protein landscape in social media fitness and shifting the consensus in the community 52:31 Exploring the boundaries of "optimal" (the two meal per day vegan diet) 58:41 Boundaries of interpretation: the final takeaway

This episode almost didn't happen. With Omar away, the Erics left to figure out how to do an episode of Iron Culture on their own, and nearly got stuck waiting forever for someone to say "Eric." But, cooler heads prevailed and they found their way into a thoughtful, introspective, and nostalgic conversation. While both Trexler and Helms ended up taking very similar paths in life when you look at the outcome - competitive bodybuilders with PhDs in exercise-related fields who communicate science - their motivations and perspectives are actually quite unique. In this episode, you'll learn how someone can find themself competing in the wacky sport/art we call bodybuilding, and what that experience can become, in terms of a cathartic outlet, a personal identity, a career, or even a science experiment. The meaning, in something as odd as flexing in posing trunks on stage, can be quite impactful, and quite personal. So tune in to this episode to learn about the personal history of and the meaning found in both Erics' competitive journeys. 00:00 The Erics' introduction to bodybuilding and their newbie gains 07:22 Choosing the natural route and closing the door on prohormones and steroids 20:17 Trexler's motivation to compete 27:57 Helms' experience with sports and getting bitten by the iron bug 37:31 Helms' initial obsession with bodybuilding and the turning point 46:09 Helms' academic journey Kalm 2005 They starved so that others be better fed: remembering Ancel Keys and the Minnesota experiment https://pubmed.ncbi.nlm.nih.gov/15930436/ 59:35 The art, culture, and community of natural bodybuilding Kind 2023 Is bodybuilding a sport? https://www.tandfonline.com/doi/full/10.1080/00948705.2023.2234978 1:07:53 The voice of insecurity and believing what is actually possible 1:18:49 What's next for both Erics 1:30:47 Closing out the episode with some imagery

"Gotta eat big to get big brother!" "It's the off-season man, I'm on that SEE-food diet, heheh ya feel me?!!" It's been like this for decades in the muscle building world, and there's a ton of anecdotes that you gotta eat enough to grow. Certainly, we can't build muscle out of thin air. But given the modern understanding that body recomposition - at least in novice and early stage intermediate lifters who aren't too lean - is actually quite normal, how much do you really have to eat? In this episode Omar interviews Eric Helms who just published a study on this very topic with surprising results. Is it really true that eating at maintenance is just as good as a small and large surplus for strength and muscle gain? Tune in to find out. 00:00 …It happened (intro to a power episode) The Truth About Getting Lean: It's Not JUST About Calories (ft. Eric Helms) https://www.youtube.com/watch?v=UnTHQafSh7A https://raskolapparel.com/ 8:38 The weight gain study: breaking down the methods Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness https://www.researchgate.net/publication/372871560_Effect_of_Small_and_Large_Energy_Surpluses_on_Strength_Muscle_and_Skinfold_Thickness (link and title will be updated upon publication) 19:06 The findings and its interpretation 28:40 Applications for coaches Schoenfeld 2017 Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis https://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/ Iron Culture Ep. 229- Is Failure More Important Than Volume For Hypertrophy (ft. Dr. Zourdos & Zac Robinson) https://www.youtube.com/watch?v=3C_48z5Cplg Robinson 2023 https://sportrxiv.org/index.php/server/preprint/view/295 40:40 Skinfold thickness vs muscle thickness changes Garthe Effect of nutritional intervention on body composition and performance in elite athletes https://pubmed.ncbi.nlm.nih.gov/23679146/ 48:53 Assessing an individual's genetic potential Rozenek 2002 Effects of high-calorie supplements on body composition and muscular strength following resistance training https://pubmed.ncbi.nlm.nih.gov/12094125/ Smith 2021 Predicting Adaptations to Resistance Training Plus Overfeeding Using Bayesian Regression: A Preliminary Investigation https://pubmed.ncbi.nlm.nih.gov/33919267/ 58:53 Adjusting your training and Eric's reflections 1:05:39 Conclusions from the study and closing out (we are interdimensional)

It's Eric-ception folks. Today, we put to bed two controversies. Not only the controversy as to whether or not Eric Trexler is vat-grown, as he seems to have at least SOME pop-culture knowledge, but also the controversy of whether or not Eric Trexler and Eric Helms are actually the same person. The last two episodes renewed this conspiracy theory due to the occurrence of the "new" host Eric Trexler being on the last two episodes, while Eric Helms conveniently could not be on at the same time. Well folks, this episode, both Erics are here, and boy do they deliver. Dr. Trexler does a deep dive on the topic of BMI, which has come under substantial fire in recent times due to its shortcomings as a useful clinical metric. But should we abandon it completely? What can BMI tell us? What can't it tell us? And, how should it be used, if at all, moving forward? And, where do we find the middle ground between advocacy and scientific accuracy? Tune in to find out! 00:00 Introduction to the holy trifecta and Eric's return 21:20 The background of BMI and metabolically healthy obesity https://massresearchreview.com/ Marcus 2023 Metabolically Healthy Obesity Is a Misnomer: Components of the Metabolic Syndrome Linearly Increase with BMI as a Function of Age and Gender https://pubmed.ncbi.nlm.nih.gov/37237531/ 40:00 The value of this research from a sociological lens 46:43 Limitations and criticisms of BMI Xu 2018 Association of Obesity With Mortality Over 24 Years of Weight History: Findings From the Framingham Heart Study https://pubmed.ncbi.nlm.nih.gov/30646366/ Iron Culture Ep. 146- What The Fitness Industry Gets Wrong About The Obesity Epidemic https://www.youtube.com/watch?v=xfAbKeiAuII 1:04:55 Goal orientation: changing health behaviours vs reducing BMI Oscarsson 2020 A large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goals https://pubmed.ncbi.nlm.nih.gov/33296385/ 1:25:36 Closing out another monster episode Omar @omarisuf https://www.instagram.com/omarisuf/ www.raskolapparel.com Helms @helms3dmj https://www.instagram.com/helms3dmj/ https://3dmusclejourney.com/ Trexler @trexlerfitness https://www.instagram.com/trexlerfitness/ https://trexlerfitness.com/

The new co-host of Iron Culture, Eric Trexler, is back with another (monster) episode. In this episode we take a look at everyone's favorite hormone, testosterone. Specially, Dr. Trexler examines the role of maconutrient changes on testosterone levels. How does fat & carbohydrate intake impact a person's testosterone? We also explore body composition differences and how this can have an even larger impact on one's testosterone. Lastly after sharing the not so pleasant realities of dieting and experiencing low testosterone symptoms, Eric shares key points for maintaining a healthy level of testosterone. 00:00 Reading comments: the people know what they like (Eric) Iron Culture Ep. 243- It's Not JUST About Calories (ft. Eric Trexler) https://www.youtube.com/watch?v=CrDV1yADIiQ 10:07 Dietary/macronutrient modifications to support or boost testosterone levels Whittaker 2021 Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies https://pubmed.ncbi.nlm.nih.gov/33741447/ Whittaker 2022 Low-carbohydrate diets and men's cortisol and testosterone: Systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/35254136/ Smith 2022 Examining the effects of calorie restriction on testosterone concentrations in men: a systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/34613412/ 24:53 Interpreting the effects of protein on testosterone during carbohydrate restriction 32:34 Relationship between adiposity and testosterone 41:19 When does testosterone start to drop? Keys 1952 Biology of Human Starvation https://www.semanticscholar.org/paper/Biology-of-Human-Starvation-Widdowson/6f38ee886f39daa656b1ac9ceb8a3c0785e100eb 54:22 Muscle hypertrophy and testosterone 1:06:38 The effect of changes in body fat levels MASS Research Review https://massresearchreview.com/ Helms 2023 Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness https://www.researchsquare.com/article/rs-3184470/v1 1:19:34 Other factors which may influence testosterone levels Kerksick 2018 ISSN exercise & sports nutrition review update: research & recommendations https://pubmed.ncbi.nlm.nih.gov/30068354/ 1:34:37 The Trex lore 1:42:28 Wrapping up Instagram @trexlerfitness https://www.instagram.com/trexlerfitness/?hl=en Website https://trexlerfitness.com/ MASS Research Review https://massresearchreview.com/ MASS YouTube https://www.youtube.com/@MASSResearchReview

This is a monster episode. Newly added co-host Eric Trexler details his impressive credentials, groundbreaking new line of research and perhaps most importantly, the best way to effectively execute a single leg take-down on an unsuspecting person. His new appointment at Duke University will be looking in part at the topic of today, exercise energy compensation. It turns out that calories in, calories out is a little more complicated than most would assume. Made famous by Dr. Herman Pontzer and his book Burn, Dr. Trexler explores what exactly this phrase means, the utility of doubly labelled water and the future of research in this field. 00:00 Officially welcoming Eric (Trexler) to the holy trifecta 06:14 Trexler's background and what's in store for Helms Hall 2013 Diet versus exercise in "the biggest loser" weight loss competition https://pubmed-ncbi-nlm-nih-gov/23404767/ Hall 2022 Energy compensation and metabolic adaptation: "The Biggest Loser" study reinterpreted https://pubmed.ncbi.nlm.nih.gov/34816627/ 18:11 Trexler's training story 29:25 Why Trexler doesn't like Dr Grant Tinsley (scandal) and the passion for exercise science 32:27 Trexler the researcher and exercise energy compensation 39:08 Explaining Doubly Labelled Water 43:28 The overarching aim of Trexler's research and the role of exercise in weight loss Speakman 2019 The International Atomic Energy Agency International Doubly Labelled Water Database: Aims, Scope and Procedures https://pubmed.ncbi.nlm.nih.gov/31743893/ 1:02:40 Negative energy balance and energy expenditure compensation MASS Research Review https://massresearchreview.com/ Willis 2022 Physical Activity and Total Daily Energy Expenditure in Older US Adults: Constrained versus Additive Models https://pubmed.ncbi.nlm.nih.gov/34334719/ 1:13:20 Compensatory mechanisms with negative energy balance Speakman 2020 Why does caloric restriction increase life and healthspan? The 'clean cupboards' hypothesis https://pubmed.ncbi.nlm.nih.gov/34692140/ 1:29:20 The official introduction of Dr Eric Trexler (T-rex) to Iron Culture: hopes for future research as an academic and a coach 1:36:04 Formally retracting a controversial statement (a topic for future discussion…) 1:42:54 Where to find Eric Trexler Instagram @trexlerfitness https://www.instagram.com/trexlerfitness/ MASS Research Review https://massresearchreview.com/ MASS YouTube https://www.youtube.com/@MASSResearchReview Office Hours (next stream: 10/11/2023) https://www.youtube.com/watch?v=dXUNVMdIaP4

Fresh off his historic performance at USAPL Mega Nationals 2023, Austin Perkins joins Iron Culture to share his story of how in just two short years he exceeded Taylor Atwood's 2021 record performance which many thought would stand for years to come. Austin Perkins totalled 851kg in the under 75kg raw men's division, totalling more than the 82.5kg winner, and importantly 12.5kg more than Taylor Atwood's 2021 record of 838.5kg, which importantly, resulted in Taylor beating Austin by 68.5kg. What's the story behind Austin's rise, and is he the new pound for pound king of raw, tested powerlifting? Join us on Iron Culture for the full story! 00:00 Introducing Austin Perkins (a top-tier hunk) to Iron Culture and his dominant performance at USAPL Mega Nats Iron Culture Ep. 241- The End of Iron Culture (As You Know It) https://www.youtube.com/watch?v=-ckvqnB-Ueg 12:18 The younger generation of powerlifters and long-term progression 17:25 Austin's backstory 25:43 The Austin Perkins story continued Iron Culture Ep. 82- Becoming A Respected Strength Coach https://www.youtube.com/watch?v=5E9hM_jyOLs 44:56 The road to 800kg 59:35 "Ya'll think you're close, but you have no idea" - Austin's comeback from injury and breaking records 1:33:03 The USAPL split and the battle for Worlds 1:42:47 Thanking and showing our respect for Austin Instagram @the75kg https://www.instagram.com/the75kg/?img_index=1 YouTube @Perkthe75kg https://www.youtube.com/@Perkthe75kg TikTok @the75kg https://www.tiktok.com/@the75kg Online Coaching https://www.gamedaybarbell.com/online-coaching

It's been a while since the duo atop the pyramid just sat down for a good one-on-one chat, as we've had awesome guests on for the past 6 episodes. But what did we talk about as the two of us sat atop the pyramid? Believe it or not, ending our relationship as Eve known it, by bringing a third host on top of the pyramid with us…and not atop the adjacent obelisk, and not on the one step below us, but on top, as part of an iron thrupple. Tune in to learn about this monumental change in our relationship status. In addition, we recapped some incredible performances at the recent USAPL Mega Nationals, and we also discussed the shifting winds in the social media space from a focus on strength and powerlifting, to bodybuilding.

The Iron Culture alumni tour continues with the four year anniversary of the last appearance of Cliff Wilson, who returns to Iron Culture after another four years in the trenches to share his perspectives on coaching. Simply put, Cliff probably has the most impressive coaching resume of any physique coach in the game. Most interestingly, he sees himself as an evidence-based coach. But that's not necessarily a win for #science, if anything, it's a wake up call for people to have a better understanding of what it actually means to blend experience, scientific findings and individual differences together into the art of effective coaching. Join us as we sit down to discuss the topic with one of the most decorated coaches in the game. 00:00 Introduction: the return of Omar Isuf to YouTube Science vs Broscience: What Will Actually Build More Muscle!? https://www.youtube.com/watch?v=zHmceMSIrxg 05:42 Welcoming Cliff (and his polo) back to Iron Culture Iron Culture Ep. 36- How To Look Your Absolute Best: Peaking https://www.youtube.com/watch?v=YShi00QoSTY 12:16 Science vs broscience 19:43 Having an ego and changing your position 24:30 Cliff's communication strategies with clients 36:25 Navigating the psychology of people who compete in physique sport 44:10 Cliff's coaching journey and success 52:02 The evidence-based coach, and anecdotal and scientific evidence 1:13:30 Being wrong, the limitations of science, and retrospective framing 1:17:44 Closing out and driving forward the sport of bodybuilding Where to find Cliff Instagram @cwteamwilson https://www.instagram.com/cwteamwilson/?hl=en Team Wilson https://www.teamwilsonbb.com/ Unrivaled Coaching https://www.unrivaledcoach.com/

The duo's recent pilgrimage to Texas ended with a trip to the state-of-the-art Texas Tech University body composition lab led by Dr. Grant Tinsley. Eric and Omar went through a battery of body composition assessments and had their RMR tested there, and Eric's second epic duel with the Bod Pod went down. This duel resulted in only partial redemption for Eric, and we also learned just how "headstrong" Omar truly is. In this episode Grant joins Iron Culture to discuss the findings of the trip and all the nuances of body composition testing to help us understand the sometimes non-intuitive results the team got, and more broadly the pros, cons, strengths and weaknesses of the various body composition tests that are available. 00:00 The controversy that the Iron Culture won't stand for 08:03 Welcoming back on the podcast, Dr Grant Tinsley 13:27 Understanding how body composition is estimated by multiple compartment methods 31:20 The applications of bioelectrical impedance for physique sport peaking 37:00 All about DEXA and how it fits into the six-compartment model 57:24 Explaining errors within body composition assessment 1:08:23 How measurements can be affected and the future of body composition testing 1:19:15 How metabolism is measured and metabolic adaptation 1:30:55 Thanking Dr Grant Tinsley and closing out (The BodPod) Website https://granttinsley.com/ Instagram @grant_tinsley_phd https://www.instagram.com/grant_tinsley_phd/ Twitter @GrantTinsleyPhD https://twitter.com/GrantTinsleyPhD ResearchGate https://www.researchgate.net/profile/Grant-Tinsley

It's the four-year anniversary of the last appearance of then MR. Alex Kolliari-Turner, now DR. Alex Kolliari-Turner, who returns to Iron Culture to share the results of his now-completed Ph.D. research on the long-term performance-enhancing effects of anabolic steroids (if any). A lot has changed in this burgeoning area of research, as it hinges on a theory of muscle physiology: myonuclear domain theory. Our understanding of the mechanisms of "muscle memory" leads to the possibility of anabolic steroid use providing permanent long-term effects…but what if myonuclear domain theory comes under scrutiny? That's exactly where the science is at the moment. As new mechanisms of muscle memory are being explored and the first human data emerges, the picture becomes more complicated. Join us in this fascinating episode as we explore the intersection of muscle physiology, performance-enhancing drug mechanisms, and anti-doping! 00:00 Introduction to an anabolic episode of Iron Culture and Dr Kolliari-Turner Iron Culture Ep. 29- The Science & History of Steroids (And Drug Testing) https://www.youtube.com/watch?app=desktop&v=XN7u4-ckZK8 Kolliari-Turner 2023 An observational human study investigating the effect of anabolic androgenic steroid use on the transcriptome of skeletal muscle and whole blood using RNA-Seq https://pubmed.ncbi.nlm.nih.gov/37138349/ Kolliari-Turner 2021 Analysis of Anti-Doping Rule Violations That Have Impacted Medal Results at the Summer Olympic Games 1968-2012 https://pubmed.ncbi.nlm.nih.gov/33835351/ Kolliari-Turner 2021 Doping practices in international weightlifting: analysis of sanctioned athletes/support personnel from 2008 to 2019 and retesting of samples from the 2008 and 2012 Olympic Games https://pubmed.ncbi.nlm.nih.gov/33415428/ 07:42 Myonuclear permanency Gundersen 2016 Muscle memory and a new cellular model for muscle atrophy and hypertrophy https://pubmed.ncbi.nlm.nih.gov/26792335/ Snijders 2020 The concept of skeletal muscle memory: Evidence from animal and human studies https://pubmed.ncbi.nlm.nih.gov/32175681/ Yu 2020 Potential effects of long-term abuse of anabolic androgen steroids on human skeletal muscle https://pubmed.ncbi.nlm.nih.gov/32343079/ 24:42 Myonuclear domain flexibility? Murach 2018 Myonuclear Domain Flexibility Challenges Rigid Assumptions on Satellite Cell Contribution to Skeletal Muscle Fiber Hypertrophy https://pubmed.ncbi.nlm.nih.gov/29896117/ Bagley 2023 The myonuclear domain in adult skeletal muscle fibres: past, present and future https://pubmed.ncbi.nlm.nih.gov/36629254/ 31:04 Myonuclear domain theory 36:31 Dr Kolliari-Turner's research Doctoral Thesis Anabolic Androgenic Steroid doping in Weightlifting and the Summer Olympic Games alongside their impact on muscle memory and the human transcriptome https://research.brighton.ac.uk/en/studentTheses/anabolic-androgenic-steroid-doping-in-weightlifting-and-the-summe Lima 2023 The MMAAS Project: An Observational Human Study Investigating the Effect of Anabolic Androgenic Steroid Use on Gene Expression and the Molecular Mechanism of Muscle Memory https://pubmed.ncbi.nlm.nih.gov/35533133/ Smit 2021 Positive and negative side effects of androgen abuse. The HAARLEM study: A one-year prospective cohort study in 100 men https://pubmed.ncbi.nlm.nih.gov/33038020/ 57:05 Other research on past-AAS use and higher myonuclei density Nielsen 2023 Higher myonuclei density in muscle fibers persists among former users of anabolic androgenic steroids https://pubmed.ncbi.nlm.nih.gov/37466198/ Eriksson Doctoral Thesis 2006 Strength training and anabolic steroids: a comparative study of the trapezius, a shoulder muscle and the vastus lateralis, a thigh muscle, of strength trained athletes http://umu.diva-portal.org/smash/record.jsf?pid=diva2%3A144813&dswid=-2747 1:04:45 The challenges of being enhanced 1:16:14 Closing out the natural podcast

The MASScast Iron Culture episodes are back! Today Dr. Eric Trexler joins us to answer the murky question: "What is an evidence-based guideline for a minimum dietary fat intake?" It's easy to find guidelines and minimums for various circumstances and goals for protein, and while there is some debate, the same could be said for carbohydrate. However, a minimum intake for fat has been elusive. Fortunately, Dr. Trexler has been thinking deeply about this topic and wrote an extensive article on the topic in our upcoming issue of The MASS Research Review, and he's here to discuss his conclusions in depth with the CULT. Make sure to tune in, as this information can inform best practices in various situations, as the answer isn't a simple black and white one.

Dr. Andy Galpin, world leading muscle fiber researcher, is back on Iron Culture! Dr. Galpin is not only a researcher, but a sports scientist and coach working with some of the most prominent elite athletes in the world, and an excellent science communicator. So, it was a privilege to have him on to talk Muscle fiber typing; because everyone talks about it, but very few people get it right when they do. Should you train differently if you're predominantly a fast or slow twitch lifter? Can slow and fast fibers convert into one another? How do we measure the fiber composition of muscles? Are fast twitch fibers stronger than slow twitch? Can you produce fiber-type specific hypertrophy? Why are exercise science classes still teaching things about muscle fiber types that were shown to be wrong decades ago? What is on the horizon in this area of research? All of these questions are answered in this highly educational episode! 00:00 Welcoming back Dr Andy Galpin to the Iron Culture Joe Rogan experience and the muscle biopsy procedure 10:14 History of the muscle biopsy 14:03 (re)Introducing Dr Andy Galpin Iron Culture Ep. 20 – The Problem With #Science https://www.youtube.com/watch?v=nHf0QG1Nw_0&t=1s 19:14 The different function of muscles and fiber types 30:50 Fiber type profiling and the methodological limitations 39:21 Science communication and the defensible and indefensible reasons for the perpetuation of muscle fiber myths 52:22 The multinucleated cell and limitations of current research methods 1:09:44 The history of fiber typing and new methods 1:31:46 Practical takeaways for coaches 1:44:15 Andy's coaching philosophy and determinants of performance 1:52:08 Closing out and where to find Andy Website https://www.andygalpin.com/ YouTube https://www.youtube.com/@drandygalpin Instagram @drandygalpin https://www.instagram.com/drandygalpin/?hl=en ResearchGate https://www.researchgate.net/profile/Andrew-Galpin

Laurin Conlin is back on Iron Culture after a long hiatus! For those who missed her first appearance, Laurin Conlin, MS is a coach and high-level competitor, having competed as an IFBB Pro Bikini athlete from 2014-2018. She recently visited Eric before they flew to Melbourne to present at the annual Ultimate Evidence Based Conference at JPS Health & Fitness. In her and Eric's conversations in and around the event, they discussed "the competitor trap"; the unique atmosphere and culture in the NPC and IFBB that seems to encourage bikini competitors specifically to compete annually, stay lean, and in many cases work with coaching teams with bad reputations. Why does this happen, and what are the consequences? Tune in to find out! 00:00 Laurin's New Zealand journey and travel tips with Eric 05:43 Reintroducing Laurin Conlin 2021 Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial https://pubmed.ncbi.nlm.nih.gov/34187492/ Iron Culture Ep. 38- Flexible Dieting, Meal Plans & Nutrition (Ft. Laurin Conlin) https://www.youtube.com/watch?v=pKPXHb0v_Xs 09:26 The regular competition cycles of Bikini competitors 20:05 The appeal of competing in Bikini 35:32 The popularity, incentives, and pressures of competing in Bikini 46:23 The issues that competitors face Washington Post Article https://www.washingtonpost.com/video/national/investigations/exploited-for-decades-female-bodybuilders-speak-out/2022/10/25/a93a60ff-b70a-42de-8cf6-7ed5f808f403_video.html 1:07:35 The changes that need to be made 1:17:33 Educating others and the pushback 1:23:33 Social media influencers and the algorithm 1:34:27 Where can you find Laurin? Instagram @laurinconlin https://www.instagram.com/laurinconlin/?hl=en Team LoCoFit https://www.teamlocofit.com/

Last week we dropped the bombshell that we were going to have the opportunity to interview icon and 8x Mr. Olympia Ronnie Coleman, this week, we recap how it went. This episode was recorded while we were still in Texas, after returning to Austin following our road trip to the original Metroflex in Arlington. We not only got to interview Ronnie while there but also Brian Dobson, the founder of Metroflex and the man who shepherded Ronnie into competitive bodybuilding. The story of Metroflex and the philosophy it's based on is just as important as Ronnie's story, as it helps us understand the environment where this champion formed. We also had the pleasure and privilege of interviewing Big J, who we are eternally grateful to as he was the one who set up our interview with big Ron. He shared his experiences as the training partner of Ronnie and as a long-time member of Metroflex. You'll learn a lot of interesting things in this episode, like: what was the Texas bodybuilding scene like decades ago? What were Ronnie's early competitive experiences like? Who were Ronnie's inspirations? What was Metroflex like at that time and how did its culture form? You don't want to miss this one if you're a fan of contemporary bodybuilding! 00:00 Yeah buddy! (intro) 06:57 Conor and Eric's experiences of Metroflex Iron Culture Ep 234 We Met Ronnie Coleman- The Recap (feat. Conor Heffernan) https://www.youtube.com/watch?v=RIRZnkzsLlk 16:10 Metroflex and gym cultures 29:26 The community of intensity and the importance of environment 38:36 Defining a "hardcore" gym 48:10 Meeting Ronnie 1:06:14 Dogma vs intensity 1:20:12 Training, motivation, and how it fits into your life 1:24:15 Brian Dobson, lunges, and muscular glutes 1:31:00 Closing out a hardcore Iron Culture episode

Yup, it's confirmed. We're going to interview living legend, 8-time Mr. Olympia Ronnie Coleman at the one and only Metroflex in Arlington Texas, in person, along with its founder Brian Dobson, and long-time training partner of The King, Big J. This is huge news and a big part of our Iron Culture documentary filming in Texas. Eric, Omar, and Conor recorded this episode just days before heading to Metroflex after confirmation of the interview. They discuss the cultural and historical impact of Ronnie Coleman on bodybuilding, and beyond, tune in, because the next episode will be the recap! 00:00 The Road to Ronnie and a rundown of the history of bodybuilding 12:18 The historical context of the Olympia at the time 21:00 The mass monster era 31:19 The impact of Ronnie's reign 44:17 Ronnie's training environment 47:32 Closing out

With both hosts traveling to Texas, this is one of the rare weeks in which you get only Eric. Even more tragic (or perhaps a relief), you only get him for 10 minutes. But, it's an exciting 10 minutes as you'll learn exactly why the duo is headed to Texas: to from the holy hunk trinity by meeting up with Dr. Conor Heffernan for the second filming location of the Iron Culture Documentary. We'll be there with cameraman and audio editor extraordinaire Brandon Wells, to do it live. Where exactly are we filming? What exactly are we filming, and what are the future plans for the doc? Tune in to find out and we'll all see you next week, in person, in full!

In this MASScast episode Dr. Helms shares his recent experience cutting down to and competing in the 83kg category - a weight class lower than his typical - in the midst of his bodybuilding contest prep, and how he maintained the vast majority of strength from the start to the finish of this process. Then, he does a deep dive on the topic of muscle fiber-type specific hypertrophy, with a focus on a new systematic review that asked the question of whether blood flow restriction training can cause it. For more MASS science-based content check out https://massresearchreview.com (en español https://revistamass.com/) 00:00 They said he couldn't do it… but first, reviewing (non-AI) reviews 16:12 Eric's meet recap 30:40 Weight cuts for Powerlifting 37:49 Discovering what weight class to compete in 47:22 The timeline of moving down a weight class and explaining coefficients 1:05:01 Fiber-type specific hypertrophy and some applications Schoenfeld 2023 Fiber-Type-Specific Hypertrophy with the Use of Low-Load Blood Flow Restriction Resistance Training: A Systematic Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10204387/ Bjørnsen 2019 Type 1 Muscle Fiber Hypertrophy after Blood Flow-restricted Training in Powerlifters https://pubmed.ncbi.nlm.nih.gov/30188363/ Grgic 2020 The Effects of Low-Load Vs. High-Load Resistance Training on Muscle Fiber Hypertrophy: A Meta-Analysis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7706639/ 1:22:21 Contrasting results Hansen 2020 Effects of alternating blood flow restricted training and heavy-load resistance training on myofiber morphology and mechanical muscle function https://pubmed.ncbi.nlm.nih.gov/32324471/ Davids 2021 Acute cellular and molecular responses and chronic adaptations to low-load blood flow restriction and high-load resistance exercise in trained individuals https://pubmed.ncbi.nlm.nih.gov/34554017/ Sieljacks 2019 Six Weeks of Low-Load Blood Flow Restricted and High-Load Resistance Exercise Training Produce Similar Increases in Cumulative Myofibrillar Protein Synthesis and Ribosomal Biogenesis in Healthy Males https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6548815/ Bjørnsen 2019 Delayed myonuclear addition, myofiber hypertrophy, and increases in strength with high-frequency low-load blood flow restricted training to volitional failure. https://pubmed.ncbi.nlm.nih.gov/30543499/ Bjørnsen 2021 Frequent blood flow restricted training not to failure and to failure induces similar gains in myonuclei and muscle mass. 1:33:17 Applications of BFR for trained individuals 1:42:43 Closing out another monster MASScast Episode

We are joined by Panagiotis "Pana" Tarinidis, the now two-time 66kg IPF unequipped World Champion fresh off his win at the 2023 world championships in Malta. His story is one of redemption, as despite winning Worlds in 2021, he placed 5th at Worlds last year, and bombed out of the European Championship in November. But more importantly, we learn what fuels Pana, his connection with his father, what this win meant to him and his family, and how important community is for a growing sport like powerlifting. Take notice that France tied the US women's team and placed second to the men's team at worlds, something no one predicted just a few years ago. France is definitely on the rise and a key aspect of that growth is the sense of and commitment to community among French powerlifters, that Pana embodies. 00:00 Introducing Pana and his cinematic arc 13:32 Pana's difficult 2022 31:52 Eric's analysis on Pana's potential as a natural bodybuilder 34:45 The growth of Powerlifting in France and the importance of community 1:03:21 The America apology tour and increasing the popularity of Powerlifting 1:11:42 What's next for Pana 1:17:40 Pana's weight and water cuts to make the 66kg weight class 1:26:10 One final question for Pana and closing out Where to find Pana: Instagram @thepanash https://www.instagram.com/thepanash/?hl=en YouTube https://www.youtube.com/channel/UCB1ZlR9h035btvu0t6qFWYg The Panash Training App https://thepanash.app/