Iron Culture presented by MASS

In this MASScast episode, we're joined not only by MASScast fellow host Dr. Mike Zourdos but also Ph.D. candidate Zac Robinson of Data Driven Strength, both of whom are co-authors on a pre-print that is making a lot of waves in the evidence-based community. Their series of meta-regressions has shown that perhaps the impact of failure is more substantial than previously believed, at least for hypertrophy. But is it that simple? Also, is this paper a "game changer" when it comes to the understanding how volume and effort relate to hypertrophy? Tune in to find out the details that almost everyone talking about this paper, besides the authors themselves, are getting wrong. For more MASS science-based content check out https://massresearchreview.com (en español https://revistamass.com/) 00:00 A breakdown of what you are going to learn… in exactly one minute (and reintroducing the Dr Mike Zourdos and Zac Robinson) 4:38 Introducing the paper and how the data was analysed Robinson 2023 Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy https://sportrxiv.org/index.php/server/preprint/view/295 Refalo 2023 Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis https://pubmed.ncbi.nlm.nih.gov/36334240/ 19:35 Estimating RIR from alternative set structures (cluster and rest redistribution sets) and velocity-based training Carroll 2019 Skeletal Muscle Fiber Adaptations Following Resistance Training Using Repetition Maximums or Relative Intensity https://pubmed.ncbi.nlm.nih.gov/31373325/ Lasevicius 2022 Muscle failure promotes greater muscle hypertrophy in low-load but not in high-load resistance training. https://pubmed.ncbi.nlm.nih.gov/31895290/ 30:05 What surprised Mike about the findings? 39:00 Going in-depth on the meta regression models and how resistance training variables interact with each other 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/ 1:00:57 The relationship between volume and hypertrophy 1:15:33 The broader issues with resistance training research 1:34:34 Concluding summary of the paper and where to find our guests Zac Robinson Instagram @zac.datadrivenstrength and @datadrivenstrength Data Driven Strength Podcast https://podcasters.spotify.com/pod/show/datadrivenstrength ResearchGate https://www.researchgate.net/profile/Zac-Robinson-2 Dr Mike Zourdos ResearchGate https://www.researchgate.net/profile/Michael-Zourdos-2

With Eric freshly back from coaching and commentating (how dare he) at IPF Classic Worlds 2023 - the largest, most competitive worlds to date - it only makes sense for a recap and discussion regarding the state of powerlifting. How have things changed after the recent Sheffield? Are the champions of today different than the champions of the past? How are things like judging changing with the advent of video replay, and how has the growth of powerlifting impacted the sport? With live-streaming of Worlds on the Olympics YouTube channel while also being televised on Eurosport, are we moving into a new era?

Let's face it, going to school isn't cheap. Moreso, you can learn almost anything online that you can learn in school. So is it worth it? How about for personal trainers? If it is worth it, for who and when? We're joined on MASScast 3 by Lauren Colenso-Semple who is nearly finished with her PhD. Not only does she share her valuable perspective, but she also reviews some interesting new research on women's rugby coaches, many of whom - despite holding a bachelor's or master's degree - don't see the value in staying up with research, and prefer to get continued education from social media. Perhaps unsurprisingly, many of the same coaches also have some shocking misconceptions about female physiology… For more MASS science-based content check out https://massresearchreview.com (en español https://revistamass.com/) 00:00 Welcoming Lauren back as a host of Iron Culture??!! 09:10 Continued education of coaches, trainers, and practitioners Nolan 2023 'There's a perfect way to do things, and there's a real way to do things': Attitudes, beliefs and practices of strength and conditioning coaches in elite international women's rugby union https://journals.sagepub.com/doi/10.1177/17479541231169371 27:37 Barriers to entry and incentivising continued education 56:54 Busting myths vs creating actionable content: evaluating the quality of information 1:07:07 The educational structure in the personal training industry and considerations for your career 1:21:15 Practical applications (education makes you a worse personal trainer!?) 1:34:40 Considering specific and specialised education to improve your practice 1:41:40 Closing statement and where to find Lauren Instagram @laurencs1 https://www.instagram.com/laurencs1/?igshid=NDk5N2NlZjQ= ResearchGate https://www.researchgate.net/profile/Lauren-Colenso-Semple

Patroklos Androulakis-Korakakis, AKA "Dr. Pak", is back! In this episode we caught up with Dr. Pak while he was visiting Omar's home turf in Toronto! There they trained together, and after a crappy training session where they failed PR attempts, they decided to have a completely unrelated episode on why strength is overrated. No, but seriously folks, this is a great discussion of specificity and transfer of strength. We discuss research that suggests maybe going from a 300lbs to a 400 or 500lbs deadlift won't actually improve performance in most sports, or certainly activities of daily living. This leads into a discussion of how gaining strength at a novice or intermediate level may require different efforts and strategies, and may also be due to somewhat different adaptations. Tune in, this isn't one to miss! 00:00 Functional fitness and re-introducing Dr Pak 4:46 Powerlifting, specificity, and low back strength Androulakis-Korakakis 2021 Comparison of Isolated Lumbar Extension Strength in Competitive and Noncompetitive Powerlifters, and Recreationally Trained Men https://pubmed.ncbi.nlm.nih.gov/29979273/ Rossi 2018 Strength, body composition, and functional outcomes in the squat versus leg press exercises https://pubmed.ncbi.nlm.nih.gov/27735888/ 22:53 Exploring adaptations to training, and the relationship between hypertrophy and strength Fisher 2013 A randomized trial to consider the effect of Romanian deadlift exercise on the development of lumbar extension strength https://pubmed.ncbi.nlm.nih.gov/23867152/ Steele 2020 Does increasing an athletes' strength improve sports performance? A critical review with suggestions to help answer this, and other, causal questions in sport science https://www.jstage.jst.go.jp/article/trainology/9/1/9_32/_article 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/ 37:52 Practical examples of hypertrophy/weight gain and increased strength Latella 2023 Longitudinal growth modelling of strength adaptations in powerlifting athletes across ages in males and females https://sportrxiv.org/index.php/server/preprint/view/218 Iron Culture Ep. 196- How Much Training Do Powerlifters Actually Need To Get Stronger (Ft. Dr. Pak) https://www.youtube.com/watch?v=2EJ0Qp6spGQ 58:48 Closing out with some links (and where to find Dr Pak) Raskol Apparel https://raskolapparel.com/ MASS Research Review https://massresearchreview.com/ Instagram @dr__pak https://www.instagram.com/dr__pak/?hl=en ResearchGate https://www.researchgate.net/profile/Patroklos-Androulakis-Korakakis

We're back with MASScast episode 2 and we're joined by Dr. Mike Zourdos to discuss several things which can impact your strength performance right now. In this episode we discuss the effect of mental stress on lifting performance, the effect of social media use on lifting performance, and post-activation potentiation, which is a tool where you can potentiate your back off sets' performance with a heavy top set. What constitutes mental stress? How do you minimise the negative effects of mental stress when it can't be avoided? What type of social media usage might be a bad idea before training? How can you set up your top sets in such a way to improve your volume performance in back off sets the most? Join us as we answer all these questions! For more MASS science-based content check out https://massresearchreview.com (en español https://revistamass.com/) 00:00 Welcoming back Dr Mike Zourdos to the Iron Culture and reviewing reviews. 08:24 What is mental fatigue, and how is it measured? Iron Culture Ep. 135- Lifting For Endurance Athletes https://www.youtube.com/watch?v=YjOMuzSc1PM Gantois 2021 Mental Fatigue From Smartphone Use Reduces Volume-Load in Resistance Training: A Randomized, Single-Blinded Cross-Over Study https://pubmed.ncbi.nlm.nih.gov/34000894/ de Queiros 2021 Mental Fatigue Reduces Training Volume in Resistance Exercise: A Cross-Over and Randomized Study https://pubmed.ncbi.nlm.nih.gov/32962539/ 17:51 The Stroop test vs. real world demands 29:40 How much mental fatigue is required to impair performance? Fortes 2022 Effects of social media on smartphone use before and during velocity-based resistance exercise on cognitive interference control and physiological measures in trained adults https://pubmed.ncbi.nlm.nih.gov/33372542/ Cook 2012 Changes in salivary testosterone concentrations and subsequent voluntary squat performance following the presentation of short video clips https://pubmed.ncbi.nlm.nih.gov/21983238/ Iron Culture Ep. 4- Periodization & Autoregulation Roundtable https://www.youtube.com/watch?v=RIVw1OxvZUA Dallaway 2022 How am I doing? Performance feedback mitigates the effects of mental fatigue on endurance exercise performance https://www.sciencedirect.com/science/article/pii/S1469029222000784 50:04 Dissipating mental fatigue and maximal strength performance Smith 2019 Comparing the Effects of Three Cognitive Tasks on Indicators of Mental Fatigue https://pubmed.ncbi.nlm.nih.gov/31188721/ Alix-Fages 2023 Mental Fatigue From Smartphone Use or Stroop Task Does Not Affect Bench Press Force-Velocity Profile, One-Repetition Maximum, or Vertical Jump Performance https://pubmed.ncbi.nlm.nih.gov/37024109/ Russell 2019 The application of mental fatigue research to elite team sport performance: New perspectives https://pubmed.ncbi.nlm.nih.gov/30606625/ Bartholomew 2008 Strength gains after resistance training: the effect of stressful, negative life events https://pubmed.ncbi.nlm.nih.gov/18545186/ 1:10:20 What is post-activation potentiation (PAP)? And applications for Powerlifting de Freitas 2021 Postactivation Potentiation Improves Acute Resistance Exercise Performance and Muscular Force in Trained Men https://pubmed.ncbi.nlm.nih.gov/30507733/ Alves 2021 Postactivation Potentiation Improves Performance in a Resistance Training Session in Trained Men https://pubmed.ncbi.nlm.nih.gov/31567790/

Here at Iron Culture we're overjoyed any time the legends of the game are remembered in the current age, and Mike Mentzer, one of the best-built proponents of HIT (High Intensity Training) - low volume, low frequency training to failure - is making a modern resurgence. Is it because he had a top tier golden age physique? Is it the appeal to hard work and masochism that we bodybuilders are always ready to eat up? Or is it the recent research in pre-print status that indicates going to failure might be better for hypertrophy? As you can expect, it's probably a combination of these factors and there's more than meets the eye to each. Join us this week as we go deep into this modern HIT resurgence.

We have an exciting announcement at Iron Culture, we are combining forces with MASS, Monthly Applications in Strength Sport to bring you regular "MASScast" episodes where we will be joined by one or more of the expert MASS reviewers to talk science. In this inaugural MASScast episode we're joined by Dr. Eric Trexler to discuss surprising recent data that suggests basal metabolic rates have been decreasing at the population level over recent decades. Is this true? And if so, what's causing it? In addition, we discuss the continuing confusion regarding high versus low-carb diets. Where is the cut-off for being high or low carb, and when is each a good or bad approach? Listen in to learn what the latest data indicates and how to apply it! For more MASS science-based content check out massresearchreview.com (en español https://revistamass.com/) 00:00 Intro: expanding the Iron Culture pyramid Iron Culture Ep. 164- A Scientific Examination of the Carnivore Diet https://www.youtube.com/watch?v=K336B32efS0 9:58 Trexler's background Iron Culture Ep. 30- The Science of Weight Loss (Metabolic Adaptation) https://www.youtube.com/watch?v=SeslRPi4VWI&t=18s 16:11 Why is everyone's BMR dropping? Speakman 2023 Total daily energy expenditure has declined over the past three decades due to declining basal expenditure, not reduced activity expenditure https://pubmed.ncbi.nlm.nih.gov/37100994/ 31:17 Some compelling theories on the topic 38:25 The conflicting conclusions from this paper 48:51 Where are these puzzling findings coming from? And their potential applications Raskol Apparel https://raskolapparel.com/ 1:00:14 Where are we at with carbohydrates these days? Ribeiro 2023 The Effects of Carbohydrate Intake on Body Composition and Muscular Strength in Trained Men Undergoing a Progressive Resistance Training https://pubmed.ncbi.nlm.nih.gov/37114196/ 1:18:10 Explaining the conflicting anecdotes and evidence Hokken 2021 Subcellular localization- and fibre type-dependent utilization of muscle glycogen during heavy resistance exercise in elite power and Olympic weightlifters https://pubmed.ncbi.nlm.nih.gov/32961628/ Vargas-Molina 2020 Effects of a ketogenic diet on body composition and strength in trained women https://pubmed.ncbi.nlm.nih.gov/32276630/ Vargas-Molina 2021 Effects of a low-carbohydrate ketogenic diet on health parameters in resistance-trained women https://pubmed.ncbi.nlm.nih.gov/34003364/ King 2022 The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/35809162/ 1:30:14 Shoutout to the Pancreas Duke and one final question on the Ribeiro study 1:35:14 Closing out another MONSTER episode and where to find Trexler Instagram @trexlerfitness https://www.instagram.com/trexlerfitness/ Monthly Applications in Strength Sport https://massresearchreview.com/?fbclid=IwAR3FD1QAV8OsU0eE1E2a0VZll8EB5uzAJrjJD03B_wWujzhiSXc7zCTZbY8

In this episode, we discuss two topics, when and how to address fringe topics in the fitness space and the growing data in support of long muscle length partials for hypertrophy. In the former discussion, we discuss how science communicators are often in a difficult position when addressing such fringe ideas. When these beliefs are believed by small segments of the population - especially if they are potentially harmful - simply addressing them can potentially give them more legitimacy if not done right. Then we dive into "lengthened partials", which only a couple of years ago would have been lumped in with the more common short muscle length partials you roll your eyes at in the gym all the time (think half squats). While formerly a fringe idea, the data continues to elucidate that this approach may have merit for hypertrophy. 00:00 Reviewing reviews: addressing the carnivore diet. Iron Culture Ep. 164- A Scientific Examination of the Carnivore Diet https://www.youtube.com/watch?v=K336B32efS0 40:15 Stretch-mediated hypertrophy and lengthened partials Ep. 189- Stretching & Range of Motion for Strength and Hypertrophy https://www.youtube.com/watch?v=VFrO2UQoIBg Monthly Applications In Strength Sport http://www.strongerbyscience.com/mass/ Warneke 2023 Comparison of the effects of long-lasting static stretching and hypertrophy training on maximal strength, muscle thickness and flexibility in the plantar flexors https://pubmed.ncbi.nlm.nih.gov/37029826/ Kassiano 2023 Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths https://pubmed.ncbi.nlm.nih.gov/37015016/ Schoenfeld 2020 Effects of range of motion on muscle development during resistance training interventions: A systematic review https://pubmed.ncbi.nlm.nih.gov/32030125/ Maeo 2021 Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths https://pubmed.ncbi.nlm.nih.gov/33009197/ Goto 2019 Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men https://pubmed.ncbi.nlm.nih.gov/31034463/ Werkhausen 2021 Adaptations to explosive resistance training with partial range of motion are not inferior to full range of motion https://pubmed.ncbi.nlm.nih.gov/33465838/ Pedrosa 2022 Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths https://pubmed.ncbi.nlm.nih.gov/33977835/ Wolf 2023 Partial Vs Full Range of Motion Resistance Training: A Systematic Review and Meta-Analysis https://journal.iusca.org/index.php/Journal/article/view/182 59:24 Applications of full RoM vs partials 1:16:26 How to standardize RoM in lengthened partials 1:26:58 Applicability to strength Kitai 1989 Specificity of joint angle in isometric training https://pubmed.ncbi.nlm.nih.gov/2737195/ 1:39:32 Eric's conclusions and closing out

In this episode, we're joined by Mitchell Hooper fresh off his 2023 World's Strongest Man (WSM) win. In addition to winning the 2023 WSM, he also won the 2023 Arnold Strongman Classic. He is among only four competitors to have won these two titles in the same year, and he is the youngest ever to do so, now sitting among living legends Brian Shaw, Žydrūnas Savickas, and Hafþór Júlíus Björnsson. In our conversation we discuss how Mitchell seemingly burst onto the scene out of nowhere, what it's like competing in the WSM, his future, the future of strongman and the WSM in the modern era, and his perspective on being a champion and ambassador. Finally, we discuss how Mitchell's education - having a master's degree in exercise physiology - influenced his training approach, which is surprisingly simple and seemingly non-traditional. As a relative newcomer to the sport, his approach hasn't been influenced by typical strongman "dogma" and thus, his entrance onto the scene may have a revolutionary impact on how athletes train for strongman and strongwoman in the modern era.

You've probably heard of the famous, ancient lifting stones in Iceland and Scotland, some of which are even replicated and used in strongman competitions. But did you know that over 20 stones (and still counting) have been uncovered just in the last few years in Ireland, many of them heavier than the stones in Iceland and Scotland, by primarily one man? That man, Kettlebell Sport World Champion and amateur historian David Keohan (affectionately called "Indiana Stones") joins us in this episode to discuss the incredible stories of how these stones were unearthed. You'll hear about these ancient stones and their rich cultural significance and connections to mythology. While we often think of history as something in the past, when you tune in you'll learn how some history is still being uncovered in real time! 00:00 Paying respects to a ⭐ ⭐ ⭐ ⭐ ⭐ review 3:20 Introducing David Keohan and lifting stones in Ireland Rogue Fitness documentaries Stoneland: https://www.youtube.com/watch?v=MhQlNwxn5oo Fullsterkur: https://www.youtube.com/watch?v=79Tcsg2Yac8 Levantadores: https://www.youtube.com/watch?v=vck32S27RmM 19:53 Researching the stones 32:18 The process of finding the stones and recording the findings 37:24 Promoting the (oral) history of the stones 52:26 Significance of the symbolism of the stones 1:05:45 Closing out and where to find David Instagram: @_indiana_stones_ https://www.instagram.com/_indiana_stones_/

Coaches in the evidence-based community are often up to date with the latest in periodization and sports nutrition, but many are not even aware that there is a tremendous amount of research on coaching itself. What makes a good coach? Hint: it's not simply being up to date with science, as that would mean that every coach prior to the modern era is a bad coach. So, what is it to be a good coach? As the title implies, it's not about you, it's about being athlete-centered. But what does that mean? Join in to find out!

We recently visited Dr. James Steele, Dr. "Pak", and Milo Wolf at Solent University to film some of their research methods and interview them about the innovative, high-quality approaches they take. These guys aren't just any group of muscle nerds though, they are actively working to improve how sports science is conducted, using and promoting the tools of open science. What is open science you ask? Make sure to tune in to learn, as you might be surprised that despite science being the best tool we have to answer life's questions, it has many systemic issues from peer review, to the publishing process, to the reward systems in academia, to the gaps in training that sports scientists often have.

Dr. Conor Heffernan is back to discuss our recent trip to Ireland where he introduced us to Ireland's reigning strongest woman Ayshea Ullah, David Keohan a kettlebell sport world champion dubbed "Indiana Stones", and the many members of Europe's oldest continually open gym Hercules Club, in Dublin. On our trip we learned about the only recently uncovered history of Irish stone lifting that goes back centuries, and got to watch as the current physical culturists of modern Ireland physically connected with the past pioneers of strength, and we also sat down with the old and new members of Herc's in Dublin to learn just how special their community is. Join us in this episode as we reflect on these incredible experiences. 00:00 The fellowship of the stone is back (with a limerick) SBD Road to Sheffield 2023 Series YouTube: https://www.youtube.com/playlist?list=PL85JoAo_KTFuKlOWLRY_-gHj362gYTBOm Instagram: https://www.instagram.com/sbdapparel/reels/ 13:33 The history of the stones that we lifted in Ireland 30:04 The historical and cultural significance of lifting the natural stones 45:22 The origin of Hercules gym and its importance 57:22 Eric and Conor's experiences of training at Hercules gym 1:26:01 Closing out with the unofficial third member of the Iron Culture establishment

Last week was the first time in our history that we left you without an episode, but don't worry this painful experience was for good reason. Omar and Eric were in fact, both together in person, with Dr. Conor Heffernan at the SBD Sheffield. Eric was on stage coaching Jessica Buettner, and Conor and Omar were in the audience filming with the help of the newest member of the fellowship, Jonathan Akagha, the strongest cameraman in Europe. The Sheffield was perhaps the most significant meet in raw tested powerlifting, and for the two days leading up to it, the day of, and the day following, we filmed and interviewed the athletes and hosts to capture the experience. In this episode Omar, Eric and Conor sit down to discuss the Sheffield in retrospect: what was it like behind the scenes as a participant, what was it like in the audience, what did it mean for powerlifting, how will it change the future of the sport, and how will it evolve? Tune in as we answer these questions and more! 00:00 Intro to our first in-person podcast in four years… and addressing the bed situation 3:00 Reintroducing Dr Conor Heffernan and discussing the unique spectatorship of the Sheffield 2023 Powerlifting Championships 13:33 The Sheffield backstage environment, running coaching adjustments, and challenging lifts Iron Culture Ep. 214- You Don't Know Powerlifting Coaching https://www.youtube.com/watch?v=Tiq6lvhkN5s 42:20 Framing the leader board for the audience to improve engagement with such a historically significant event 57:39 The history and cultural significance of Sheffield and improving future events 1:19:37 Sustaining global interest and participation in Powerlifting 1:39:54 Our highlights and favourite moments at Sheffield 1:48:39 Final words and closing out

Look no further than the comment section of this post/video and you'll find knee-jerk answers to the question posed in this title driven by emotional reactions, that are justified after the fact by a poorly thought-out argument that is logically inconsistent. In the philosophy of sport, however, you go the opposite direction. You put forth a logically consistent case, based on established information, within the constraints of the argument. In this episode we chat with philosophy Ph.D. candidate at the Berlin School of Mind and Brain Adrian Kind, who recently collaborated on the article: "Is Bodybuilding a Sport?" with Eric. It is currently in peer review, but available as a pre-print for all to read. This philosophy of sport article by Kind and Helms is a rebuttal to another philosophy of sport article by Aranyosi (2018), where Aranyosi claims competitive Bodybuilding is not a sport, but rather an artistic presentation with sport-like elements. While Adrian and Eric didn't prove Bodybuilding is a sport in their paper, they refuted the argument as presented. Tune in to learn about the specifics of this debate, and how a conversation typically reserved for Reddit plays out in academia, and why philosophy is actually at the root of all science. 00:00 Intro to the one (another monster episode) … and introducing Adrian Aranyosi 2017 Body, skill, and look: is bodybuilding a sport? https://link.springer.com/article/10.1007/s11097-017-9513-3 Kind & Helms 2023 Is Bodybuilding a Sport? https://sportrxiv.org/index.php/server/preprint/view/270/539 10:44 Discussing the Aranyosi paper: what makes an "activity", a sport? 26:25 The rebuttal to the takes on posing 41:55 The physical skill component of bodybuilding 1:01:13 The Art vs. Sport spectrum argument Iron Culture Ep. 84- The Original Iron Sport: Gymnastics https://www.youtube.com/watch?v=9_n5AiQvLzQ 1:24:00 Conceding that the physical skill involved in bodybuilding is displaying the body 1:33:40 Why is the categorisation of bodybuilding as a sport perceived as contemptuous? 1:49:03 Do you even lift? Future topics to discuss and closing out Iron Culture Ep. 19- The Science of Hypertrophy (Roundtable) https://www.youtube.com/watch?v=Lw1LDc7_Hrc

Matt Gary is back on Iron Culture after being on way back in episode 16! This time he discusses nuances most people don't know about game day powerlifting coaching, including even most powerlifters! With the explosion of participants in the sport, there are some weight classes where as many as five individuals could be a world champion depending on how their cards are played. Truly, it's no longer a question of just who is the strongest, but who is the best powerlifter, which requires coaches to truly know "the game". In this episode, one of the most decorated platform coaches in the sport's history, Matt Gary, breaks down what those cards are, all four aces and the joker. Tune in, as this man literally wrote the book on game day coaching (which we'd recommend you read!) Game Day Coaching Manual: A Powerlifting Coach's Guide to Maximising Game Day Performance By Matt Gary https://www.supremesportspt.com/gameday-coaching-manual 00:00 An introduction to a very Canadian Eric and Matt Gary Iron Culture Ep. 16- The Art of Coaching https://www.youtube.com/watch?v=i1aGoBMPgYs 10:39 An overview of Matt's coaching career 18:26 Matt's strength and conditioning background 25:10 The ins and outs of gameday coaching 35:08 Taking a trip to the ATM and challenging the jury 43:14 Powerlifting technical jargon and application to some Sheffield match-ups 1:05:43 How Matt uses data to inform his practice 1:15:39 Determining the second attempt 1:25:17 Matt's best advice for coaches 1:40:45 Closing out and where to find Matt Supreme Sports Performance & Training https://www.supremesportspt.com/ Instagram @mlgary72 https://www.instagram.com/mlgary72/?hl=en

Cult, we've been working on this one for weeks. We've got Desmond Butler on this episode, the lead journalist who wrote the recent Washington Post series on the corruption, exploitation, and health and safety controversies in the NPC/IFBB pro league. We previously discussed this article series both in a duo episode as well as with Dr. Guillermo Escalante, and now, we're privileged to sit down and hear it from the source (or rather the man with the sources). In this episode, you'll learn how Desmond's father directed the cult classic (pun intended) Pumping Iron, and then how years later he'd go on to revisit bodybuilding from a very different perspective. You'll also learn just how much research went into the Post articles, and how many people they spoke to. This was a monster episode for sure folks and an eye-opening exposé.

The boys are reunited, don't worry cult, and yes, reunited atop the pyramid. After catching up on what's been going on for Omar that took him away from us last week, the boys get down to powerlifting talk. This is a big year for powerlifting, with COVID behind us and the Sheffield ahead, and epic battles to come in both the 93 and 76kg divisions at multiple international competitions. Eric discusses how different it can be to coach athletes at the highest level in powerlifting, where scouting, chips, lot numbers, attempt changes, and other subtle aspects of coaching that normally don't come into play, make a big difference as only kilos separate world champions from runner ups. Then, Omar asks Eric about his own competitive aspirations as he's just started his 2023 contest prep, where he plans to go all the way to INBF/WNBF worlds in November, while also competing in his first masters powerlifting meet, as he turns 40 this year.

Dear listener, we just can't let go. Even though we told you in 2023 we wouldn't be able to stick to the weekly schedule, we are trying our best to do so anyway. This week, to maintain our codependent relationship with you, we have a solo episode from Mr. Dr. Eric Helms. Unfortunately, Omar had to travel for Raskol and couldn't join him, but the Cult lives on in a weekly format for a little longer. No, you won't hear Omar say "Eric" to kick things off, no you won't have a half-hour of banter, nor will you hear Omar call this a "monster episode" or find some way to reference Yngwie Malmsteen, but you will get a whole lot of science. In this episode, Eric goes in on the topic of specificity for powerlifting and also covers a new diet break study that was just published. 00:00 An intro to a very different Iron Culture episode… Eric's affiliate link to the NASM Physique and Bodybuilding Coach Specialization https://shop.nasm.org/n/nasmredirecttocart?products=PBC301K%7CCEU164K&coupons=HELMS50 12:12 Topic One: Specificity and Coexisting Principles of Exercise Science Chua 2019 Practice variability promotes an external focus of attention and enhances motor skill learning https://pubmed.ncbi.nlm.nih.gov/30831389/ Williams 2017 Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis https://link.springer.com/article/10.1007/s40279-017-0734-y Fonseca 2014 Changes in exercises are more effective than in loading schemes to improve muscle strength https://pubmed.ncbi.nlm.nih.gov/24832974/ Rossi 2018 Strength, body composition, and functional outcomes in the squat versus leg press exercises https://pubmed.ncbi.nlm.nih.gov/27735888/ Lima 2018 Planned Load Reduction Versus Fixed Load: A Strategy to Reduce the Perception of Effort With Similar Improvements in Hypertrophy and Strength https://pubmed.ncbi.nlm.nih.gov/29584518/ Ralston 2017 The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5684266/ Androulakis-Korakakis 2021 The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8435792/ Iron Culture Ep. 196- How Much Training Do Powerlifters Actually Need To Get Stronger (Ft. Dr. Pak) https://www.youtube.com/watch?v=2EJ0Qp6spGQ González-Badillo 2006 Moderate volume of high relative training intensity produces greater strength gains compared with low and high volumes in competitive weightlifters https://pubmed.ncbi.nlm.nih.gov/16503695/ Stronger By Science Size Vs. Strength: How Important Is Muscle Growth For Strength Gains? https://www.strongerbyscience.com/size-vs-strength/ Schoenfeld 2016 Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men https://pubmed.ncbi.nlm.nih.gov/27928218/ Mangine 2015 The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.12472 Schoenfeld 2014 Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men https://pubmed.ncbi.nlm.nih.gov/24714538/ Keogh 2017 The Epidemiology of Injuries Across the Weight-Training Sports https://pubmed.ncbi.nlm.nih.gov/27328853/ 54:33 Practical Applications of Specificity 59:35 Topic Two: New Diet Break Study

We are joined by Ryan Lapadat on this episode, host of the King of the Lifts podcast, and arguably the best and most prolific powerlifting commentator, despite his relatively recent emergence onto the scene. How did Ryan find himself in the position he's in today, and how has he contributed to the increased interest and popularity in powerlifting that's occurred in the last decade? Ryan will be commentating at the Sheffield next month, and there is a bright future for the legitimization of powerlifting if things continue in the direction they're headed. Join us in this episode as we learn the some aspects of how powerlifting got to be perceived as it is today, the value of narrative in making fans care, and what the future holds for the sport. 00:00 Reviewing reviews with Ryan – Cultural beliefs surrounding women in lifting Iron Culture Ep. 177- Jessica Buettner: 2x IPF World Champion Powerlifter https://www.youtube.com/watch?v=c-M4XAlOa90 Iron Culture Ep. 103- The History Of Women's Bodybuilding https://www.youtube.com/watch?v=uL-2qymV73k Iron Culture Ep. 7- The Rise Of Women In Powerlifting https://www.youtube.com/watch?v=rNd4XCKLcMQ 13:16 Balancing entertainment and knowledge in Ryan's commentary 27:00 Leaning into storylines to bring excitement 43:41 Growth of powerlifting and IPF 50:41 IPF Sheffield 2023 hype up 58:33 Getting "out angled" by Jess Buettner and the revenge 1:06:05 The Masculinity in Crisis Tour and the angle game 1:19:26 The future and growth of powerlifting 1:44:50 An update on Eric's previous Street Fighter tournament SuperLoreBoys YouTube Channel https://www.youtube.com/c/SuperLoreBoys 1:50:06 Closing out and where to find Ryan Instagram: @6packlapadat https://www.instagram.com/6packlapadat/?hl=en and @kingofthelifts https://www.instagram.com/kingofthelifts/?hl=en King of the lifts podcast: https://linktr.ee/KOTL

Stretch-mediated hypertrophy is all the rave at the moment, and much of the enthusiasm is based on a single study out of a specific lab, but, there are actually many other studies that this lab has recently published that give further insights into the topic. Ultimately, what the cult wants to know, is whether stretching-induced gains are complementary or redundant to resistance training-induced gains. In this episode, we discuss not only these possibilities, but also a recent study on SuperCreatine (TM) indicating it might not be so super, but also, that gives us insight as to whether creatine loading is even necessary.

It's episode 208 and yes, you're right, that means it's been four years of episodes coming out weekly, every single . And guess what? In typical iron culture fashion, we completely forgot it was our 4 year anniversary while we recorded this episode. But, dear listener, that's because we were totally focused on YOU, bringing you the latest news in the iron game, from the final Sheffield roster now that the wildcard picks are complete, to the recent USPA controversy, to a new study published on physique contest preparation. Next week, we'll have our belated 4 year anniversary, but this week you get to enjoy another MONSTER episode. 00:00 Intro: what is it? Reviewing reviews 07:50 Revisiting/clarifying menstrual cycle-based approach to training Iron Culture Ep. 207 - Is Menstrual Cycle Periodization Evidence-Based? (ft. Lauren Colenso-Semple) https://www.youtube.com/watch?v=esHslB5IOQA 16:32 Back to the reviews 24:00 A detailed IPF Sheffield Powerlifting Championships 2023 summary and update 52:04 The bad news in Powerlifting… 1:02:57 Intermission with another 5-star review 1:05:26 THE STUDY: Physiological adaptations during contest preparation Helms Isola 2023 Weight loss induces changes in adaptive thermogenesis in female and male physique athletes https://pubmed.ncbi.nlm.nih.gov/36645885/ Eric's ResearchGate https://www.researchgate.net/profile/Eric-Helms-2 1:24:00 What Eric would like to see in this area of research de Moraes 2019 Carbohydrate Loading Practice in Bodybuilders: Effects on Muscle Thickness, Photo Silhouette Scores, Mood States and Gastrointestinal Symptoms https://pubmed.ncbi.nlm.nih.gov/31827362/ 1:31:48 Closing out

We were joined by McMaster University PhD. candidate Lauren Colenso-Semple who is studying the influence of exercise, nutrition, and hormones on skeletal muscle, specifically as they relate to the menstrual cycle. She has an extensive background not only in academia, having worked with a veritable "who's who" of exercise science researchers in her journey to her PhD studies, but she also is an experienced personal trainer. In this episode she helps us understand whether "menstrual-cycle phase based training" is truly based on firm evidence, or if in some cases, the popular guidance sometimes extends beyond what we currently know (and what makes sense from a physiological perspective). Make sure to tune in to learn what we do and don't know on this fascinating topic.

If comparison is the thief of joy, then what hope do competitive bodybuilders have for happiness? In a sport where you stand before a panel of strangers who numerically rate your nearly nude body in comparison to others, you'd think it'd be impossible. But is it? What happens to bodybuilders' body image over time? Is it true that whether they place 3rd at the all-valley "championships" or 1st at worlds, they still feel small? If it's not true, why not, to what degree, and in what circumstances? In this episode, we explore whether or not it's true that the day you start lifting is the day you become forever small, and how this mindset can manifest, change, and differ between groups and individuals. 00:00 An update on the Iron Culture documentary and the frequency of episodes 04:50 Self-perception in the social media fitness space Omar's YouTube video will be linked here when it is published! 11:00 Mental and physiological distress in physique athletes Helms 2019 Towards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative Review https://pubmed.ncbi.nlm.nih.gov/31315180/ 19:29 The marketing of bodybuilders and the "desirable" physique 37:21 The motivation to become a bodybuilder and physique (dis)satisfaction Jankauskiene 2007 Muscle size satisfaction and predisposition for a health harmful practice in bodybuilders and recreational gymnasium users https://pubmed.ncbi.nlm.nih.gov/17485962/ 1:00:55 The stressors and influence of the fitness industrial complex Iron Culture Ep. 28- The Problem With The Fitness Industry (with Chip Conrad) https://www.youtube.com/watch?v=o2rtKZ3AnXM 1:17:25 Tethering your expectations to people who can provide you with constructive criticism 1:26:23 Closing out: the internet is terrible but listen to our podcast (on the internet)

After our recent episode with Dr. Guillermo Escalante discussing the potential contributing causes and possibly what could be done about the recent deaths of a number of high profile enhanced bodybuilders, we wanted to follow up. As you recall, this conversation came about because of a Washington Post article series that not only discussed these tragedies, but also exploitation and corruption at the heart of the biggest bodybuilding organization: the NPC/IFBB pro league. Omar made an eye opening YouTube video summarizing these articles, and we discussed them in further depth today, not for controversy's sake, but rather because we both truly want a better future for the sport and art of bodybuilding. In addition, in the latter half of this episode we discussed the challenges of predicting hypertrophy from proxy measures, and where we are at scientifically in this regard, and what it means for practice. 00:00 Revisiting the bodybuilding controversy Iron Culture Ep. 203 Can Enhanced Bodybuilding Be Safer? (Ft. Dr. Guillermo Escalante) https://www.youtube.com/watch?v=7G_c1umHswE Washington Post Investigation https://www.washingtonpost.com/podcasts/post-reports/investigating-the-sport-my-dad-made-famous/ Omar Isuf Why I Don't Support BODYBUILDING (And Neither Should You) https://www.youtube.com/watch?v=3GwpolgBBeI 22:18 Experiential knowledge: how coaches can guide and empower athletes 25:44 The inherent risks of PEDs and taking responsibility for your actions 46:35 Regional hypertrophy and optimising exercise selection Is Regional Hypertrophy Predictable? https://www.strongerbyscience.com/regional-hypertrophy/ Albarello 2022 Non-uniform excitation of pectoralis major induced by changes in bench press inclination leads to uneven variations in the cross-sectional area measured by panoramic ultrasonography https://pubmed.ncbi.nlm.nih.gov/36334406/ Chaves 2020 Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men https://pubmed.ncbi.nlm.nih.gov/32922646/ Iron Culture Ep. 163- All About EMG and Hypertrophy (ft. Andrew Vigotsky) https://www.youtube.com/watch?v=fIccFeOknew 1:00:05 Reaching conclusions with assumptions embedded in (proxy) measurements 1:10:10 Applying this information: considerations for exercise selection (and the limits to our knowledge) 1:22:06 Closing out

It's 2023, and the boys just can't be denied. Four years strong and they've weathered cyber attacks from a bearded AI, fended off an Irish serial killer, and somehow, managed not to get themselves cancelled. In the new year we have big plans, but before we focus on our plans, we want to focus on yours dear listener. First, we know you're still recovering from staying up late for New Year's Eve, and let's be honest, for many of you it wasn't your only late night. How much does getting less sleep than normal impact your training and what can you do about it? After we tackle this practical question, we have an in depth discussion on how to identify the snakes in the garden - the less obvious, shiftier influencers you currently think are helping you, but are just waiting for an opportunity to take advantage of your trust. 00:00 Introduction to a brave new world (and a happy new year!) 14:12 The effect of sleep loss on lifting performance Craven 2022 Effects of Acute Sleep Loss on Physical Performance: A Systematic and Meta-Analytical Review https://pubmed.ncbi.nlm.nih.gov/35708888/ Blumert 2007 The acute effects of twenty-four hours of sleep loss on the performance of national-caliber male collegiate weightlifters https://pubmed.ncbi.nlm.nih.gov/18076267/ Knowles 2022 Sustained Sleep Restriction Reduces Resistance Exercise Quality and Quantity in Females https://pubmed.ncbi.nlm.nih.gov/36136596/ 28:45 Strategies to circumvent acute sleep loss Hsouna 2019 Effect of different nap opportunity durations on short-term maximal performance, attention, feelings, muscle soreness, fatigue, stress and sleep https://pubmed.ncbi.nlm.nih.gov/31491444/ Petit 2014 A 20-min nap in athletes changes subsequent sleep architecture but does not alter physical performances after normal sleep or 5-h phase-advance conditions https://pubmed.ncbi.nlm.nih.gov/24276580/ 45:33 Optimising sleep and training within the given constraints Sargent 2021 How Much Sleep Does an Elite Athlete Need? https://pubmed.ncbi.nlm.nih.gov/34021090/ 59:59 Patterns of behaviour to guide who to follow and avoid 1:10:12 Leveraging trust to sell products 1:30:26 The motivation to create controversial content Stronger By Science: YOUR Drug-Free Muscle And Strength Potential by Greg Nuckols https://www.strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-1/ 1:41:41 The final takeaway and the masculinity in crisis tour

In a series of recent Washington Post investigative articles about bodybuilding in the NPC/IFBB pro league, Desmond Butler (the son of the producer of Pumping Iron) covered a series of controversial topics. Among them, were the seemingly increasing numbers of competitor deaths. In this episode, we sat down with Dr. Guillermo Escalante, the Assistant Dean and a Professor of Kinesiology in the College of Natural Sciences at CSU San Bernardino, who is a competitive bodybuilder himself, as well as an athletic trainer (a sports medicine first responder). He was interviewed for these Washington Post articles because from 2012 to 2019 he spent many of his Saturdays in Southern California at shows, making himself available in case any athletes had medical emergencies. Dr. Escalante has also specifically published research examining the potential causes of death of enhanced pro bodybuilders. Needless to say, there are few people with more direct knowledge, experience, and perspective on the potential dangers of certain practices in enhanced physique sport, whether these risks can be reduced, and how.

Mr. Benjamin Franklin Esgro has the unique honor of being our first guest in our episodes numbered in the 200's, as well as being on for his fifth, or maybe sixth time? We aren't sure, but we like to have the man on! I'm this episode, he's once again crusading against potential charlatans in the supplement industry. If you remember last time, Ben joined us to discuss the lacking evidence of a mechanism of action behind turkesterone and today, he's back to give us a dose of reality on paraxanthine. What is paraxanthine you might ask? Well if you haven't already heard of it, it's supposedly the next big thing in the stimulant, nootropic and pre workout world. But, while this supplement is interesting and may have specific utility, should we really expect something truly groundbreaking considering it's a metabolite of caffeine? Join us as we ask Ben Esgro to find out. 00:00 Intro 5:41 (Re)introducing Ben to kickstart another monster episode 19:24 An overview of paraxanthine Lelo 1986 Comparative pharmacokinetics of caffeine and its primary demethylated metabolites paraxanthine, theobromine and theophylline in man https://pubmed.ncbi.nlm.nih.gov/3756065/ Benowitz 1995 Sympathomimetic effects of paraxanthine and caffeine in humans https://pubmed.ncbi.nlm.nih.gov/8529334/ 34:59 Selling the acute supplement sensation and experience 48:20 Marketing paraxanthine and comparisons with caffeine 1:03:40 Paraxanthine toxicity and bioengineering explained 1:14:55 Chasing the mythical unicorn of replacing banned supplements 1:23:17 Creating demand and producing the same subjective experience as paraxanthine? 1:32:38 Potency and derivatives of compounds 1:38:40 Dosages and densities of powdered supplements 1:43:45 What to expect from a paraxanthine supplement 1:48:38 Closing out with a (metaphorical) mic drop: the positive impact of the evidence-based lifting community Li 2022 Self-Reported Training and Supplementation Practices Between Performance-Enhancing Drug-User Bodybuilders Compared with Natural Bodybuilders https://pubmed.ncbi.nlm.nih.gov/36165879/

It's the start of a new era, as Omar and Eric sit down for episode 201. In this conversation, the two pick up where they left off from episode 200, tackling the Cult's questions that were too good, and too deep to cover last week. Specifically, we discuss how to compare the potential effects of dissimilar variables on hypertrophy, such as sleep, protein, and creatine using research. Further, we field questions on how you measure progress and deal with plateaus, and whether higher frequency training can provide unique advantages. 00:00 Introduction to a new era of Iron Culture (and reading comments) 15:11 Start of Q&A. Effect sizes in sport science research (protein, creatine, and sleep) and their application to practice Tagawa 2020 Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials https://pubmed.ncbi.nlm.nih.gov/33300582/ 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/ Lanhers 2015 Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses https://pubmed.ncbi.nlm.nih.gov/25946994/ Lanhers 2017 Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/27328852/ Branch 2003 Effect of creatine supplementation on body composition and performance: a meta-analysis https://pubmed.ncbi.nlm.nih.gov/12945830/ Craven 2022 Effects of Acute Sleep Loss on Physical Performance: A Systematic and Meta-Analytical Review https://pubmed.ncbi.nlm.nih.gov/35708888/ 44:55 Advice for people who love the iron game but may not necessarily have the best genetics and life situation for it (reframing our view of strength standards that we compare ourselves to) 56:58 Which variable(s) to adjust when strength plateaus 1:05:03 How important is it to have a high volume for a specific muscle group in a single session vs across the week? Iron Culture Ep. 40- Training Frequency For Strength & Hypertrophy https://www.youtube.com/watch?v=VDNvJaNeDw4&t=13s Iron Culture Ep. 152-Effort vs Exertion, Frequency, and Qualitative Research (Q&A) https://www.youtube.com/watch?v=kCg_4tQzbC0 Greg Nuckols' in-house Meta https://www.strongerbyscience.com/frequency-muscle/ James Krieger's in-house Meta https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/ 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/ 1:12:40 Closing out (and Iron Culture TikTok??)

We can't believe it. 200 episodes. What else is there to say except thank you from the bottom of our hearts? It's always a blast for us to hang out and chat, but it's a huge bonus that so many people find value in our conversations. At the outset, we hoped we'd be able to provide both educational and entertainment value to our listeners, and it seems like we've succeeded. This episode is a bit of a celebration, as we reflect on what brought us here, and what it's going to lead to. We have big plans dear listener, and I think you're going to like them. Also, we squeeze in a little bit of genuine Q&A from the cult (we promise we didn't make these questions up, seriously). 00:00 Intro: history of THE Iron Culture 3:12 🚨🔥Episode 200 🔥🚨 and a HUGE news reveal 16:25 The Helms review of the 2022 IPF Commonwealth Championships 31:30 The importance of the Sheffield Powerlifting Championships 44:15 What is Eric competing in next year? And starting some quickfire Q&As 49:02 How did Eric arrive at a minimum intake of 0.5g/kg/day for Fat? 52:29 What lift would you add to Powerlifting if you could? Iron Culture Ep. 91- Powerlifter vs Weightlifter vs Strongman...Who's The Strongest!? https://www.youtube.com/watch?v=YyYqQiaE9RA 1:01:55 The effect of creatine on cognition and brain function Iron Culture Ep. 142- Myths and Facts About Creatine (New Research ft. Dr. Darren Candow) https://www.youtube.com/watch?v=ZcfTuJYW374 1:05:27 What questions should you ask your strength sport athletes? Iron Culture Ep. 195- Overreaching, Deloads & Tapers: Nutrition Considerations https://www.youtube.com/watch?v=-o4IOjihkTI 1:17:11 Moving forward in 2023

While technically correct, saying "protein is the most satiating macro" misses the point. We don't actually eat macros, we eat foods that have a macronutrient profile, and two diets identical in their macronutrient profile may differ in their effects on hunger and satiety. In prior episodes, we've discussed protein in depth, but this is the first time we've had an in-depth discussion on how protein influences satiety. Further, we address misconceptions about fat gain on high-protein diets and the impact of high-protein diets on energy expenditure. Ultimately you'll learn that when considering satiety, macros, foods, meals, and diets all need to be considered in context for an accurate picture. 00:00 Intro and reviewing reviews: social media fitness edition Iron Culture Ep. 20- The Problem With #Science https://www.youtube.com/watch?v=nHf0QG1Nw_0 Iron Culture Ep. 182 - How to call out B.S. and Pseudoscience https://www.youtube.com/watch?v=ckzuycwnRH8 Iron Culture Ep. 93- What's Wrong With The Fitness Industry (And How To Change It) https://www.youtube.com/watch?v=tWYABSS9FlE Cyber Monday Sales The Muscle and Strength Pyramidshttps://muscleandstrengthpyramids.com/ MASS Research Review https://www.strongerbyscience.com/mass/ Elemental Formulations Prime Pre-workout https://eformulations.co/products/prime-pre-x-high-stim-pre-workout 13:50 Eric's recap of WNBF Worlds and the typical age of high-level competitors Iron Culture Ep. 27- Natural Bodybuilding https://www.youtube.com/watch?v=m0AEvN2L9zU Solberg 2019 Peak Age and Performance Progression in World-Class Weightlifting and Powerlifting Athletes https://pubmed.ncbi.nlm.nih.gov/30958059/ 26:40 Is protein the most satiating macronutrient? Human hunger and eating behaviours Iron Culture Ep. 47- Everything You Wanted To Know About Protein (Timing, Amount, Frequency) https://www.youtube.com/watch?v=Dt0m6OFB7J8 Antonio Protein Trials https://pubmed.ncbi.nlm.nih.gov/24834017/ https://pubmed.ncbi.nlm.nih.gov/26500462/ https://pubmed.ncbi.nlm.nih.gov/26778925/ https://pubmed.ncbi.nlm.nih.gov/27807480/ Ben-Harchache 2021 The Impact of Protein Supplementation on Appetite and Energy Intake in Healthy Older Adults: A Systematic Review with Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/33037427/ Santesso 2012 Effects of higher- versus lower-protein diets on health outcomes: a systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/22510792/ Helms 2015 High-protein, low-fat, short-term diet results in less stress and fatigue than moderate-protein moderate-fat diet during weight loss in male weightlifters: a pilot study https://pubmed.ncbi.nlm.nih.gov/25028958/ 42:50 Our current interpretation of the research Roberts 2018 Satiating Effect of High Protein Diets on Resistance-Trained Subjects in Energy Deficit https://pubmed.ncbi.nlm.nih.gov/30597865/

For many, research is taken to represent a framework for understanding concepts that can then be applied to their own training. This can be taken too far when some hope to divine exact details that apply specifically to their own journey. Research isn't meant to tell you (dear listener) how to train on a Tuesday. What is the best way to properly utilize the current literature to better our own lifting journeys? Two hunks set out to explore this very topic. 00:00 Introducing another MONSTER episode (and reviewing reviews and continuing the feud with the macrofactor podcast) 06:56 How training to failure research is really conducted Warneke 2022 Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9174468/ Iron Culture Ep. 197: Training To Failure: A Comprehensive Overview https://www.youtube.com/watch?v=oa8Z-fUuiNU Halperin 2021 Accuracy in Predicting Repetitions to Task Failure in Resistance Exercise: A Scoping Review and Exploratory Meta-analysis https://pubmed.ncbi.nlm.nih.gov/34542869/ 34:00 The death of the "expert" (and Mr Train-to-failure) 44:01 Study designs: disconfirming hypotheses vs proving something to be true Iron Culture Ep. 196- How Much Training Do Powerlifters Actually Need To Get Stronger (Ft. Dr. Pak) https://www.youtube.com/watch?v=2EJ0Qp6spGQ Bell 2022 "You can't shoot another bullet until you've reloaded the gun" https://sportrxiv.org/index.php/server/preprint/view/208 1:01:52 Barriers to research and the mistrust of science Monaghan 2001 Challenging medicine? Bodybuilding, drugs and risk https://onlinelibrary.wiley.com/doi/abs/10.1111/1467-9566.00180 Li 2022 Self-Reported Training and Supplementation Practices Between Performance-Enhancing Drug-User Bodybuilders Compared with Natural Bodybuilders https://pubmed.ncbi.nlm.nih.gov/36165879/ 1:21:00 Appeal to swoleness: researchers in sport science and the application of findings 1:32:40 How science can change practice: the BCAA example Hackett 2013 Training practices and ergogenic aids used by male bodybuilders https://pubmed.ncbi.nlm.nih.gov/22990567/ Iron Culture Ep. 182 - How to call out B.S. and Pseudoscience https://www.youtube.com/watch?v=ckzuycwnRH8 1:45:42 Concluding thoughts

In this episode we are excited to revisit an ever-controversial topic in bodybuilding, training to failure! Yes, we've discussed this before on Iron Culture, and yes, people have surprisingly (but maybe not so much when you dissect it…) strong feelings about training to failure. You may remember that one of the biggest limitations in the literature we previously discussed in our last episode was that there are different ways of defining failure. Should we be lumping together studies that use "momentary muscular failure" with studies that used "repetition maximums" or "voluntary failure"? Probably not. But great news, Martin Refalo a Ph.D. candidate at Deakin University specifically studying the effect of failure on hypertrophy joins us in this episode. Martin recently published a scoping review and a subsequent meta-analysis that specifically identified these differences in failure types and analyzed the literature based on these distinctions, as well as looking at velocity loss thresholds to provide new and important insights on this topic! Tune in to learn more!

We are delighted to have Dr Patroklos Androulakis-Korakakis on Iron Culture! "Dr. Pak" is a researcher and lecturer at Solent University, coach at stronger by science, and finally, a lifting enthusiast himself. He did his PhD on powerlifting. Specifically, he conducted research to answer the question: "how much training do powerlifters need to do, to make meaningful increases in strength?" This question led him to conduct interviews and surveys with the best powerlifters and powerlifting coaches in the world to first understand what they consider "meaningful" strength gains to be, and then he conducted some of the very few longitudinal training studies on competing powerlifters to determine just how much work they need to do to get better. Join us in this fascinating look at the inner workings of his research, as well as some of the more recent research he's currently involved with, bridging the gaps in terminology and application between science and practice.

"Should I cut my calories back during deloads?" This incredibly common question pops up all the time online, and there are a few things to consider when answering it. First, the purpose of a deload, technically, is to recover after an overreaching phase. What do we expect after an overreaching phase? Are these expectations compatible with a reduction in calories? Secondly, we need to consider the differences in total energy expenditure between a deload week, and the preceding training, which again, consisted of an overreaching phase. Finally, in this episode, we discuss other cases, for example "deloads" that don't occur after overreaching, deloads following strength/intensity-based overreaching, tapers, and intro weeks. While the question is simple, the answer has a bit of nuance, so join us to learn these details! 00:00 Intro: addressing the "alliance" with Stronger ByScience 12:07 Eric's damage control apology and appeal to the Iron Culture HR department 17:05 The effects of deloads on muscle hypertrophy: should you cut calories on a deload? Bjørnsen 2018 Delayed myonuclear addition, myofiber hypertrophy, and increases in strength with high-frequency low-load blood flow restricted training to volitional failurehttps://pubmed.ncbi.nlm.nih.gov/30543499/ Vann 2022 Effects of High-Volume Versus High-Load Resistance Training on Skeletal Muscle Growth and Molecular Adaptationshttps://pubmed.ncbi.nlm.nih.gov/35360253/ 39:22 The differences between deloading and tapering for competition and Damas 2019 Myofibrillar protein synthesis and muscle hypertrophy individualized responses to systematically changing resistance training variables in trained young menhttps://pubmed.ncbi.nlm.nih.gov/31268828/ Travis 2020 Preparing for a National Weightlifting Championship: A Case Serieshttps://pubmed.ncbi.nlm.nih.gov/31373973/ 53:55 Change in energy expenditure during deloads Lytle 2019 Predicting Energy Expenditure of an Acute Resistance Exercise Bout in Men and Womenhttps://pubmed.ncbi.nlm.nih.gov/30768553/ Iron Culture Ep. 66- Cardio for Lifters: Everything that Matters https://www.youtube.com/watch?v=vpjZCp6lX24 107:58 Closing out

Mr Dr. Ben House is back on Iron Culture, but this time, he's fully indoctrinated. That's right, Ben is making a push to experience what it's like to get into bodybuilding stage condition. He's been collaborating with Eric in the process, learning to pose, reincorporating tracking after a long time away, and getting leaner than lean. When is he competing you ask? Believe it or not, he's probably not going to! Ben decided to do this for a few reasons, first to support a friend who is a competitor, second to get the experience of what it's like so he can be a better coach and also make more accurate representations in his content, and finally, he's scientifically interested in exploring how to find one's lower intervention point. Ben wants to know just how sustainable or unsustainable being in such a position is. Learn about not only his experience in this episode, and what he's learned, but also how we integrate concepts like energy availability and body fat regulation in terms of practical application. 00:00 (Re)introducing Dr Ben House and how this episode came to be 9:26 Ben's dieting journey Iron Culture Ep. 192- He's Not Just A Bodybuilder (ft. Mr. Universe Alberto Nunez) https://www.youtube.com/watch?v=kseqS8jFgbg 20:10 Ben's experience of getting shredded 37:20 Getting to the summit and how it could affect your life Towards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative Review https://pubmed.ncbi.nlm.nih.gov/31315180/ 49:00 🚨❗️ Officially entering monster episode territory❗️🚨 52:46 The physiological effects of getting lean Trexler 2017 Physiological Changes Following Competition in Male and Female Physique Athletes: A Pilot Study https://pubmed.ncbi.nlm.nih.gov/28422530/ Longstrom 2020 Physiological, Psychological and Performance-Related Changes Following Physique Competition: A Case-Series https://pubmed.ncbi.nlm.nih.gov/33467243/ Iron Culture Ep. 14- Why Lifters Lose Motivation https://www.youtube.com/watch?v=ErMpLl106Vw 1:03:33 Framing energy availability and what is "healthy"? Can You Stay Shredded? https://www.strongerbyscience.com/stay-shredded/ Iron Culture Ep. 146- What The Fitness Industry Gets Wrong About The Obesity Epidemic https://www.youtube.com/watch?v=xfAbKeiAuII 1:10:41 Individual differences in metabolic adaptation and the ability to live in low energy availability 1:23:30 Is Omar getting shredded!? 1:31:35 Closing out and where to find Mr Dr Ben House Instagram: https://www.instagram.com/drbenhouse/?hl=en Deconstruct Nutrition: https://www.deconstructnutrition.com/

We're back with another Q&A episode! Our first question is about the utility, if there is any, of doing singles at a low RPE. Basically, if singles are a specificity tool, why do them light? Great question, and often, the premise of a question needs to be addressed to get a more useful answer. Then, we address the question of whether gains are linear, especially in advanced lifters. Just what the heck is going on when we see an advanced lifter seemingly make a slew of progress after a long plateau (and no we aren't talking about them jumping on gear)? 00:00 Intro: reviewing reviews and the obligatory banter 10:48 Giving everyone the boot: an update on Eric's calf training Iron Culture Ep. 189 Stretching & Range of Motion for Strength and Hypertrophy https://www.youtube.com/watch?v=VFrO2UQoIBg Warneke 2022 Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility https://www.frontiersin.org/articles/10.3389/fphys.2022.878955/full 17:50 Q&A #1 The function and utility of performing low(er) RPE singles Iron Culture Ep. 143 Everything You Need To Know About Velocity Based Training https://www.youtube.com/watch?v=HFLZz2k11D0&t=1983s 38:40 Q&A #2 Are gains linear or do they come in spurts in the advanced lifter? Bjørnsen 2018 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 2019 Type 1 Muscle Fiber Hypertrophy after Blood Flow-restricted Training in Powerlifters https://pubmed.ncbi.nlm.nih.gov/30188363/ MASS Research Review https://www.strongerbyscience.com/mass/ Iron Culture Ep. 109 Empiricism vs Rationalism: What Do We Really Know When It Comes To Fitness? https://www.youtube.com/watch?v=qT3KPnTgO7M&t=492s 1:20:01 Q&A #3 How do you know if you have actually plateaued? https://muscleandstrengthpyramids.com/ 1:29:44 Closing out with some Blueberry Bis

Alberto Núñez is back on Iron Culture, but he's changed. If you thought his prior appearances were him in his final form, you were wrong. He's fresh off his WNBF Universe pro overall win, meaning he's Mr. Universe. So forget the best bodybuilder on planet earth, or the best bodybuilder in the nearest 10 parsecs, or hell, the best bodybuilder in the Milky Way galaxy! No, this super Saiyan is the best in the universe. In this Big Bang of an episode, you won't learn how to get freaky quads, a wide back, capped delts, or peeled to the socks like Berto, but you will learn lessons through his bodybuilding journey which apply to life in ways that would surprise you. Even the Watcher is mirin because Alberto is coming for the multiverse next! 0:00 Introducing Mr. Universe Team3DMJ YouTube Channel https://www.youtube.com/channel/UC8fhb7upVSZ0q-zK5snR9BA Iron Culture Ep. 191- Steroids, Staying Natural & The Tyranny of Progress https://www.youtube.com/watch?v=Pp30-AeTITQ Berto's Instagram post https://www.instagram.com/p/Ci-qBg_O6IB/ 19:40 Reflecting upon the journey of competing 27:41 Framing aging and the inevitable decline 42:29 Show day and the experience of being on stage Iron Culture Ep. 128- Book Bodybuilding & The Dog (ft. Ryan Doris) https://www.youtube.com/watch?v=i0Y93_jKSgU 53:44 Breaking down the competitors at the WNBF Pro Universe 1:11:20 The unique intricacies of bodybuilding and the motivations for competing 1:21:45 Berto finding satisfaction in his performances and the acknowledgment from his peers 1:25:28 The start of the 3DMJ community 1:35:02 Closing out Where to find Mr. Universe Alberto Núñez Instagram: https://www.instagram.com/nunez3dmj/ Team 3DMJ https://3dmusclejourney.com/

Intrinsic motivation: we talk about it's importance, but let's be honest, most people first step in the gym mostly or entirely for external reasons. That's not always bad, but one thing is for sure, it needs to change over time, or at least be complemented by other forms of motivation, or inevitably lifters quit. Even when the shift is made to focusing on personal progress rather than external goals or standards, it can go wrong. Having something to continually improve upon or strive to achieve can provide a continuous staircase to personal improvement, but it can also be an overbearing presence invading every thought, making the inevitable plateaus experienced lifters face feel like failures. At these crossroads some lifters seek anabolic assistance, or quit. Sometimes one of these choices might be the right decision for an individual, but many times, both choices simply avoid the deeper issue. This deeper issue is also the reason some "noble" natties see themselves as morally superior to enhanced lifters, and why some spend so much time calling out those they believe to be fake. This is a deep one folks, well, once you get past the banter. 00:00 Intro: reacting to reviews Can You Stay Shredded by Greg Nuckols Eric Trexler Mike Zourdos Helms https://www.strongerbyscience.com/stay-shredded/ Iron Culture Ep. 109- Empiricism vs Rationalism: What Do We Really Know When It Comes To Fitness? https://www.youtube.com/watch?v=qT3KPnTgO7M&t=492s 16:00 Natural or enhanced? The pressures of social media Iron Culture Ep. 188- Steroids, Aesthetics & Irresponsible Influencers https://www.youtube.com/watch?v=_oF31sb3Db0 23:34 Intrinsic motivation, goals, and satisfaction tied to lifting What Is Strong? https://www.strongerbyscience.com/how-to-get-strong-what-is-strong/ 39:55 Comparing yourself to and living up to an ideal 49:38 The application of effort when enhanced and the psychological impact Health Science Explained Podcast Ep. 197- The path out of muscle dysmorphia https://open.spotify.com/episode/2CRNuQrn1MSmRpBdow2xwQ?si=a91fe465ed4c4712 1:14:04 The unintended consequences of our choices and the inherent issues of setting external goals 1:27:23 Being self-aware and the fragile social hierarchy in the lifting space 1:42:40 Wrapping up another monster episode

For more than two decades Elite FTS has been a household name for powerlifting information, equipment, and a sense of community. The progenitor behind Elite FTS, Dave Tate, honoured us at Iron Culture by joining us to share his story, wisdom and experience. Tune in to learn about the history of Dave as an athlete, thinker, and entrepreneur. Also you'll learn the history of Elite FTS, it's future, and what paths weren't traveled and why. Finally, we hear what lessons Dave's learned from decades under the bar, not only for lifting itself but also how he's applied it to business and life. 00:00 Introducing Dave 05:08 Demographics and the changing of the guard in the fitness industry 11:25 Dave's journey 23:05 Joining Westside Barbell 34:49 EliteFTS as a content creator in the social media era 50:01 "Evidence-based", being open-minded and continuing to learn 1:01:25 Dave's powerlifting experience and the double-edged sword of the going all in mentality 1:19:19 EliteFTS in the business world 1:32:55 Playing the long game: using numbers to learn and grow 1:42:33 Providing a service for your consumer 1:53:55 The future of EliteFTS Where to find Dave and EliteFTS Dave Tate Instagram: https://www.instagram.com/underthebar/ Podcast: Dave Tate's Table Talk https://www.elitefts.com/content/table-talk/ EliteFTS Website: https://www.elitefts.com/ Instagram: https://www.instagram.com/elitefts/

Full ROM is king, right? Well, more or less. But why? And are there any types of partials that are worthwhile? What if your goal is strength? What if your goal is hypertrophy? In this episode we're joined by two academics who helped answer these questions: Dr. Alyssa Joy Spence, an international grade powerlifter, powerlifting coach with TSA and lecturer at AUT who did her PhD thesis on the effects of stretching on powerlifting performance, as well as Milo Wolf, a strength and physique athlete and coach with stronger by science and PhD candidate at Solent University studying the effects of different ranges of motion on hypertrophy. 00:00 The banter podcast and introducing Milo and Alyssa 9:45 Discussing "Range of Motion" in the context of hypertrophy Milo's new Meta will be linked here when it's out! 21:00 What we know about stretching for hypertrophy and strength Warneke 2022 Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility https://pubmed.ncbi.nlm.nih.gov/35694390/ 30:32 When and how to implement stretching to improve performance 45:45 Strength-specific ROM: partials for sticking points, injuries, and psychology? 1:00:14 Resistance and strength curves 1:07:51 Is there such a thing as being too stretched? 1:15:48 Training at long muscle lengths: biarticular and monoarticular muscles Maeo 2021 Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths https://pubmed.ncbi.nlm.nih.gov/33009197/ Maeo 2022 Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position https://pubmed.ncbi.nlm.nih.gov/35819335/ Stasinaki 2018 Triceps Brachii Muscle Strength and Architectural Adaptations with Resistance Training Exercises at Short or Long Fascicle Length https://www.mdpi.com/2411-5142/3/2/28 Pedrosa 2022 Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths https://pubmed.ncbi.nlm.nih.gov/33977835/ McMahon 2014 Muscular adaptations and insulin-like growth factor-1 responses to resistance training are stretch-mediated https://pubmed.ncbi.nlm.nih.gov/23625461/ Sato 2021 Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms https://pubmed.ncbi.nlm.nih.gov/34616309/ 1:27:30 Touching on regional hypertrophy 1:31:39: How does stretching work and do we actually know? 1:33:51 Closing out and where to find Milo and Alyssa Milo : Instagram @wolfcoach_ https://www.instagram.com/wolfcoach_/?hl=en Muscle & Feels Podcast https://www.youtube.com/channel/UCfLkHRHcMxbdcZDWXfrLkBQ Coaching https://wolfcoaching.net/ Research Output https://www.researchgate.net/profile/Milo-Wolf-2\ Alyssa: Instagram @alyssajoyable https://www.instagram.com/alyssajoyable/?hl=en

What does it mean to be "aesthetic", and is it possible to have an objective or universal definition of it? Obviously, there are attempts to do so in physique sport, but in society, as they say, "beauty is in the eye of the beholder". In fact, even in physique sports aesthetic standards change constantly and new competitive divisions regularly pop up, judging standards change, and people frequently disagree. Moving beyond the possibility of an agreed-upon definition or standard, would having them even be a good thing? How do external beauty standards and pressure impact us as humans who crave social acceptance in the social media age? How can you pursue aesthetic goals and get positive outcomes? There are no easy answers, but we welcome you to join us as we discuss! 00:00 Intro: reviewing reviews 11:10 In the pursuit of aesthetics Can you Stay Shredded? https://www.strongerbyscience.com/stay-shredded/ MASS Research Review https://www.strongerbyscience.com/mass/ 17:55 Defining the concept of aesthetics 24:27 Discussing anabolic steroids in the fitness industry 40:35 Societal influences on aesthetic standards and the impact of your personal experiences 51:40 TRT and the pressures of obtaining and maintaining a certain aesthetic Zhou 2020 Trends and Patterns of Testosterone Therapy among U.S. Male Medicare Beneficiaries, 1999 to 2014 https://pubmed.ncbi.nlm.nih.gov/31928462/ 57:29 Social media algorithms and other influences on decision making Bhasin 2018 Testosterone Therapy in Men With Hypogonadism: An Endocrine Society Clinical Practice Guideline https://academic.oup.com/jcem/article/103/5/1715/4939465 1:03:05 The importance of your definition of success and underlying motivations in the pursuit of your aesthetic goals Helms 2019 Towards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative Review https://pubmed.ncbi.nlm.nih.gov/31315180/ 1:17:07 The impacts of improving health and performance on aesthetics Iron Culture Episode 95: Old School Bodybuilding https://www.youtube.com/watch?v=O2m11U_7JmU 1:21:44 Different physique sport divisions and desired aesthetics 1:33:20 Beyond surface-level motivations for lifting 1:46:20 Closing out

Sigma nutrition radio has been a staple for evidence-based nutrition podcasting for the better part of a decade. But truly, even among other similar podcasts, it's in a league of its own. The guest list is essentially the who's who of nutrition academia, with interviews digging into the nuance of research coming directly from the sources, covering an incredibly broad span of nutrition topics. Danny Lennon started this endeavor on his own, but in more recent years, it's expanded to include Dr. Alan Flanagan and Dr. Niamh Aspell. As Alan, Danny and Eric were recently at a conference together, Iron Culture took the opportunity to sit down with them and learn about what they've learned as one of the longest-running science-based nutrition podcasts. 00:00 Intro Danny's Peachboi Shorts https://raskolapparel.com/collections/shorts Sigma Nutrition Radio Ep. 442: Are Vegetables Detrimental to Health? https://open.spotify.com/episode/59oVF6ffJpQlNnPuJ0Ha3N?si=9abf0e4d4ede4a2e 10:22 The inception of Sigma Nutrition Radio and hosting podcasts 26:10: Staying up to date with the latest evidence in your guest's area of expertise (both academics and practitioners) Iron Culture Ep. 182: How to call out B.S. and Pseudoscience https://www.youtube.com/watch?v=ckzuycwnRH8 31:50 Appraising and presenting evidence 44:10 Maintaining listenership while covering a broad range of topics and reaching a large audience 51:32 Areas of misinformation that require further inspection and scrutiny 59:12 Expanding and advancing Sigma Nutrition: holding epistemic humility and speaking within your area of expertise 1:21:35 Limits of domain-specific expertise 1:40:55 Challenging ill-informed perceptions and beliefs 1:50:29 The future of Sigma Nutrition and where to find them Sigma Nutrition: https://sigmanutrition.com/ Alinea Nutrition: https://www.alineanutrition.com/ Instagram: @dannylennon_sigma & @thenutritional_advocate

What happens when your passion becomes your career? From the outside, lifting as an occupation would be an enviable position for any lifting enthusiast. There are hidden drawbacks however as things such as financial incentives shroud over a once pure pursuit. How do you keep the fire lit after over a decade of lifting when seemingly all stones have been overturned? If you're a member of the Cult, perhaps one of the two Hunks atop the Pyramid, you turn on your penlight and you begin navigating the encroaching darkness.

"Evidence-based" bodybuilding peaking is somewhat of a misnomer, at least for all aspects of peaking at this stage of the game. Being able to construct a hypothesis based on physiology, is not the same as testing it. While we have empirical support that carb loading likely does enhance muscle size and appearance, the so-called "drying out" process that many bodybuilders partake in hasn't been studied, until recently. Join us in this episode as we discuss recent studies that assess the relationship between body water and bodybuilding success, and actually draw into question some traditional narratives." 00:00 Intro MASS Research Review https://www.strongerbyscience.com/mass/ Iron Culture Episode 184: Breaking A World Record After A Catastrophic Injury with Joe Sullivan https://www.youtube.com/watch?v=UnScTvfgdEw 9:31 Bodybuilding Peak Week in Science Barakat 2022 Can Bodybuilding Peak Week Manipulations Favorably Affect Muscle Size, Subcutaneous Thickness, and Related Body Composition Variables? A Case Study https://pubmed.ncbi.nlm.nih.gov/35878117/ 16:26 Opposing "Evidence-based" Peak Week Hypotheses Iron Culture Episode 109: Empiricism vs Rationalism: What Do We Really Know When It Comes To Fitness? https://www.youtube.com/watch?v=qT3KPnTgO7M 22:21 Carbohydrate-loading Research Iron Culture Episode 36: How To Look Your Absolute Best: Peaking with Cliff Wilson https://www.youtube.com/watch?v=YShi00QoSTY de Moraes 2019 Carbohydrate Loading Practice in Bodybuilders: Effects on Muscle Thickness, Photo Silhouette Scores, Mood States and Gastrointestinal Symptoms https://pubmed.ncbi.nlm.nih.gov/31827362/ Nunes 2022 Changes in Intra-to-Extra-Cellular Water Ratio and Bioelectrical Parameters from Day-Before to Day-Of Competition in Bodybuilders: A Pilot Study https://pubmed.ncbi.nlm.nih.gov/35202062/ Bamman 1993 Changes in body composition, diet, and strength of bodybuilders during the 12 weeks prior to competition https://pubmed.ncbi.nlm.nih.gov/8035587/ Chappell 2018 Nutritional Peak Week and Competition Day Strategies of Competitive Natural Bodybuilders https://pubmed.ncbi.nlm.nih.gov/30352979/ 27:01 Natural vs Enhanced Peaking Johansson 2005 Independent and combined effects of testosterone and growth hormone on extracellular water in hypopituitary men https://pubmed.ncbi.nlm.nih.gov/15827107/ McVeigh 2016 2,4-Dinitrophenol, the inferno drug: a netnographic study of user experiences in the quest for leanness https://www.tandfonline.com/doi/full/10.3109/14659891.2016.1149238 37:35: Reviewing the Nunes and Barakat Studies 46:51 Intracellular & Extracellular ≠ Intramuscular & Subcutaneous 53:10 Breaking down Chris' Peaking Strategy and the 3DMJ Strategy Barakat 2022 Kendall's Tau Figure https://pubmed.ncbi.nlm.nih.gov/35878117/#&gid=article-figures&pid=figure-1-uid-0 58:25 The Relationship Between Muscle Glycogen and Water

Joe Sullivan has been powerlifting for more than half his life. Starting as a young teen, Joe has been in and amongst the culture, starting with the USAPL, and eventually migrating to the untested side of the sport where he's made his mark for the better part of the last decade. Most recently he set the all-time world record squat in the 100kg class at an astonishing 380kg, but it was a long road to get here. He's overcome catastrophic injury, mental hurdles, and adversity that tie him deeply to powerlifting, and we were honored to have him on Iron Culture to share his candid perspective. He came from an era where raw powerlifting wasn't the default, and when raw lifters identified with one another first and foremost, rather than with their federation. So sit back and enjoy this conversation where you get an insider's viewpoint on the rapidly changing sport we know and love. 0:00 Introducing Joe Jeremey Hamilton record-breaking meet @220lb/100kg https://www.youtube.com/watch?v=IHkMYQhoOVE Iron Culture Episode 180: Cultural Shifts in Lifting https://www.youtube.com/watch?v=yRvaakZ4y6A 13:10 The rapid turnover and rise in raw/tested powerlifting 24:05 Joe's perspectives on changes in competition judging standards 33:32 Powerlifter stereotypes from a decade ago and Joe's shift to untested competition 39:53 Joe's journey and lifting career 1:01:08 Joe's comeback from injury and breaking squat records – "Adapt and Overcome" Joe's bar bending squat https://www.youtube.com/watch?v=neYyq_ubavg 1:24:42 Reframing your mindset through your journey and separating yourself from where you once were 1:27:55 Where can you find Joe? https://www.theaodcollective.com/ https://www.instagram.com/joesullivan_aod/

What is the difference between a lifter who takes a hit, and keeps on lifting and the lifter who "used to bench 315 in high school?" Is it always that the former is harder working, more resilient, more committed lifter? How plastic are these traits? And are all "hits" the same? For some, when it rains it pours, and for others, they are lucky enough to get dolled out life's curveballs at a pace they can handle. Ultimately in this episode, we acknowledge that when viewing advanced lifters who've been at it for a long time, we are to some degree seeing survivorship bias. Further, we discuss how self-efficacy can be best built, and how to deal with what is, and what isn't in your locus or control. No matter what though, Iron Culture will continue to persist, demonstrating ultimate resilience, never missing a Monday release (and don't let anyone tell you otherwise). 0:00 - Intro 10:55 - Instagram reacts: revisiting misinformation/disinformation Marton 2020 Science, advocacy, and quackery in nutritional books https://www.nature.com/articles/s41599-020-0415-6 Iron Culture episode 132: Where does Bro Science come from? https://www.youtube.com/watch?v=LFv5BkEp9mY Vigotsky 2020 Improbable data patterns in the work of Barbalho et al. https://www.researchgate.net/publication/343051741_Improbable_data_patterns_in_the_work_of_Barbalho_et_al 35:30 - Question: "Why do some people get derailed when their routines get thrown while other people show resilience to unexpected challenges?" Transtheoretical model of behavior change https://en.wikipedia.org/wiki/Transtheoretical_model 41:45 - Adversity builds self-efficacy. Dealing with what is and isn't in your locus of control 48:30 - Just-world fallacy and extreme ownership. "Maximise given the constraints" Iron Culture episode 27: Natural Bodybuilding https://www.youtube.com/watch?v=m0AEvN2L9zU 58:20 - Practical applications for building self-efficacy and Eric's experiences Iron Culture episode 83: You Are NOT An Advanced Lifter https://www.youtube.com/watch?v=b9cwQsABQ98 1:15:15 - Responses to fight or flight signals and tips for coaches 1:28:24 - Framing and calibration of adversity and resilience in your journey 1:34:49 - Delayed gratification of lifting and the power of your environment Iron Culture episode 173: What is the Best Training Environment? https://www.youtube.com/watch?v=tEIUIiL9z5Q 1:46:02 - Wrapping it up

Myth busting is a favorite past time of the "evidence based fitness community", and pwning noobs with copious "um actually"s is just part of the job, right? Well, yes and no. While it's more important than ever to combat mis and disinformation, it's arguably just as, if not more important, to do so in the right way…which, spoiler alert doesn't involve pwning said noobs. In fact, while those who use science to "dunk on the bros" do get more follows, props, and recognition, it likely comes from people already within the evidence based community, rather than without. So how does one make a true impact and change hearts and minds, rather than just preach to the choir? Join us to find out! https://link.springer.com/article/10.1007/s40279-022-01702-2

What started out as a Q&A episode quickly evolved into an in-depth conversation surrounding the future of natural bodybuilding. To some inside the space, there are alarming signs of stagnation within the sport and in this episode, the hunks set out to examine if this really is the case. Drawing upon personal experience, a healthy dose of history and broad observations of general socioeconomic trends, the picture painted might not be so grim. There will always be an appetite for hunks being hunky. Oh and they also discuss carbohydrates before training.

The lifting community is more siloed than it used to be, and it is larger, so it's understandable why today we have a broad and varied cultural landscape. It's also more complex now in the modern age, and you can find parallel communities in the same lifting discipline with very little crossover. Further, in each community, the changing of the guards seems to be happening at an increasingly accelerated rate. The lifters, coaches, voices, and perspectives of today in any given subculture, don't seem to be the ones of yesterday. More so, the time between "today" and "yesterday" feels like it's getting shorter. Why is that? What role does social media play? Should we be concerned? Most importantly, what is the things that don't change? How do we use this information to avoid a "dark age"? Join us today on this episode of Iron Culture as we discuss the wild world of lifting, from an almost anthropological perspective, ultimately coming away with a deeper understanding of what unifies and what also persists beyond any single person.