Iron Culture presented by MASS

In this episode, Eric Trexler and Eric Helms explore the energetic cost of building human skeletal muscle, discussing recent research, practical implications, and misconceptions about muscle growth and energy expenditure.Relevant papers:https://pubmed.ncbi.nlm.nih.gov/31482093/https://pubmed.ncbi.nlm.nih.gov/37914977/https://www.biorxiv.org/content/10.64898/2026.08.17.745156v1.full.pdfCatch new Iron Culture episodes every Tuesday at 5:30 pm eastern time!Be sure to use code "MRR10" for 10% off your order at elitefts.comIron Culture is proudly presented by the MASS Research Reviewmassresearchreview.comChapters00:00 Introduction01:52 Powerlifting shout-out11:55 Introduction to new paper on energetic cost of building muscle20:01 Components of muscle tissue building and their energy costs22:59 Practical implications of the 3500 calorie rule30:05 The five additive components of muscle growth energy cost33:49 Variability in individual energy expenditure responses40:12 Limitations and future directions in research50:10 Summary and concluding thoughts

Trexler and Helms dig into sleep and how it intersects with body composition and supplementation. They open on the sleep-and-lifting landscape, then work through the frequently cited 2010 study on insufficient sleep and fat loss, laying out its design and the details behind its dramatic-sounding numbers. From there they discuss what the broader literature does and doesn't establish, the acute effects of sleep restriction on power, skill, and pain perception, and observational data — including sleep patterns in hunter-gatherer societies and among elite athletes — plus the relationship between sleep duration and sleep efficiency. The back half turns to supplementation. They trace the history of research on creatine and sleep, from early findings that creatine might reduce sleep need to newer work on brain creatine under sleep deprivation. This leads into a crossover trial testing caffeine and creatine against a sleep-deprivation cognitive challenge, its findings on rugby passing accuracy, and how to interpret an isolated positive result on a little-studied question. They cover a more recent high-dose replication, then close with the practical side — creatine dosing, the common report that creatine disrupts sleep, and caffeine timing — before wrapping up.Join us for a live recording of Iron Culture! We go live Tuesdays at 5:30 pm eastern time.Be sure to use code "MRR10" for 10% off your order at elitefts.comIron Culture is proudly presented by the MASS Research Reviewmassresearchreview.comChapters0:00 Intro9:44 Sleep & body composition11:16 Unpacking the famous 2010 sleep study20:52 The blind spot in the sleep literature23:04 Sleep restriction, power, skill & pain27:20 Sleep duration vs. sleep efficiency31:45 The big takeaway on sleep & gains34:57 Creatine & sleep: the research history41:22 The caffeine vs. creatine study44:47 What the study found54:21 A newer high-dose replication1:08:26 Practical application: dosing, timing & sleep complaints1:15:44 Wrap-up

Trexler and Helms dig into Helms's new MASS article, "Are studies on untrained lifters irrelevant to trained lifters?" It's built around a new umbrella review by Andy Fry and colleagues. The recurring internet claim is that most exercise research is done on untrained people, so a trained lifter is "built different" and the findings don't apply. The hosts unpack why that's mostly wrong. They start with the messy problem of defining how "trained" someone is. Then they discuss Fry's review, which reports that roughly 70% of resistance training study participants are sedentary or untrained, with fewer than 500 out of nearly 19,000 participants counting as genuinely well-trained. But the key focus of the episode is that this doesn't invalidate the research: what makes a beginner grow more will also make an advanced lifter grow more — the difference is rate, not mechanism.Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comIf you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIf you'd like to submit a question for a future episode, head over to:massresearchreview.com/ironcultureChapters0:00 Intro8:25 The article: do untrained studies apply?11:31 What does "trained" even mean?22:26 How researchers try to define training status25:51 Fry's approach & the McKay tiers28:07 A review of reviews: mapping the literature32:24 The finding: 70% untrained37:46 Is that actually a problem?43:44 Where meta-analyses fall short51:27 Dose, stimulus & the maintenance threshold58:27 Realistic rates of progress & goal-setting1:14:51 Wrap-up: you don't need perfect

In this episode, Eric Helms and Steve Hall explore the nuances of body recomposition, optimal bulking and cutting strategies, and the science behind muscle gain and fat loss. They discuss recent research, practical insights, and debunk common myths to help athletes optimize their training and nutrition.Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comIf you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIf you'd like to submit a question for a future episode, head over to:massresearchreview.com/ironcultureChapters00:00 Audio Troubles and Nostalgia02:47 Heat and Body Temperature During Massing05:58 Gaining Weight: Personal Experiences and Insights09:02 Recomposition: Understanding the Nuances11:59 Surplus vs. Maintenance: The Anabolic Debate14:45 The Role of Body Composition in Muscle Gain18:05 Deficits and Muscle Gain: A Closer Look20:53 The Impact of Training Experience on Gains23:50 Psychology of Body Image and Muscle Growth34:30 Evolution of Perspectives in Bodybuilding35:30 The Surplus Dilemma: Muscle Gain vs. Fat Gain39:35 Post-Show Recovery: Finding the Balance43:43 The Impact of Body Fat on Muscle Growth46:26 Psychological Aspects of Bodybuilding and Recovery51:20 Understanding Muscle Memory and Recovery01:04:31 The Complexity of Body Composition Studies

A methods-focused episode about how muscle and body-composition measurements can mislead you when reading the research. The main event is a new Balshaw and colleagues paper concluding that ultrasound muscle thickness is a poor index of MRI-measured muscle growth. Trexler and Helms argue this shouldn't be read as "throw out all ultrasound research" — the real culprit is that muscle thickness is a crude one-dimensional snapshot with measurement error large enough to swamp the small changes seen in typical short studies, whereas MRI captures growth in more dimensions with better fidelity. They walk through why comparing across different dimensions and different devices matters, what researchers can do about it (bigger doses, larger samples, multiple measurements), and use the famous "sleep restriction kills your gains by 60%" study as an example of over-reading a tiny difference in ten people.The second half turns to DEXA. Prompted by someone confused that DEXA fat mass didn't line up with the 3,500-calorie rule, they explain DEXA's three-compartment model, why it measures fat mass rather than adipose tissue, and why lean soft tissue readings are so sensitive to hydration. The practical upshot: don't build your worldview on a kilogram of day-to-day DEXA noise, be cautious using DEXA to estimate energy status, and understand that flattening a three-dimensional body into a two-dimensional scan introduces real limits. They close with an extended, tongue-in-cheek bit about trademarking "muscle journey" dimensions.Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comIf you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIf you'd like to submit a question for a future episode, head over to:massresearchreview.com/ironcultureChapters0:00 Intro5:57 The paper: is ultrasound a poor muscle-growth measure?18:04 What muscle thickness actually captures25:38 Measurement error vs. a tiny signal31:16 Different dimensions, different devices37:52 What researchers should do about it39:26 Case study: does sleep loss "kill gains"?47:28 On to DEXA: where this started53:26 How DEXA works & why fat mass ≠ adipose tissue1:02:15 Why methods don't always agree1:11:06 Water weight & the whooshing scale1:16:43 Estimating energy status from DEXA1:19:36 Wrap-up

In today's Q&A episode, the Erics work through a few listener questions. First they tackle upper/lower body imbalance — why lagging body parts usually call for improving training quality before adding volume, and why standout muscle groups can be maintained on surprisingly little work. Next is a long discussion on managing fatigue and exercise sequencing in high-frequency, non-traditional splits, including why the "48 hours between muscle groups" rule is more dogma than requirement and how to think about fatigue as continuous rather than categorical. The episode closes with a multifaceted question on REDs (relative energy deficiency in sport) — what it is, its warning signs, and the limits of what bloodwork can actually tell you. Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comIf you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIf you'd like to submit a question for a future episode, head over to:massresearchreview.com/ironcultureChapters0:00 Intro4:25 Fixing upper/lower body imbalance6:39 Quality before quantity9:03 Why standout muscles hold with less work12:25 Fatigue & sequencing high-frequency training17:58 How to actually sequence back-to-back days23:56 Lifting "rules" set in concrete26:09 Are lifters too worried about fatigue?39:34 REDs (relative energy deficiency in sport)40:51 Liver enzymes, creatinine & training stress46:07 Cholesterol/LDL & other markers1:00:21 Wrap-up

The Erics sit down with bone health expert Dr. Lora Giangregorio, a professor of kinesiology at the University of Waterloo, to unpack what's actually known about how bone adapts to resistance training. The conversation covers why bone changes so slowly, the many sources of measurement error in DEXA scans, and why so much of the exercise-and-bone literature is underpowered and hard to interpret. Dr. G makes a central practical case: for building bone, the message shouldn't be "lift heavy" but rather "work hard." Emphasizing high effort over intimidating absolute loads lowers the barrier to entry, especially for older and osteoporotic populations, while still driving progressive overload. She argues the best current bet is combining moderate-to-high-intensity resistance training with impact work, introduced gradually on a foundation of strength. Along the way she debunks popular but weakly supported interventions, including weighted vests and whole-body vibration platforms, and discusses the difference between biological aging and simple chronic inactivity in bone loss.Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comIf you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIf you'd like to submit a question for a future episode, head over to:massresearchreview.com/ironcultureChapters0:00 Intro4:13 Meet Dr. Lora Giangregorio7:44 Why bone adapts so slowly11:42 DEXA error & why to be skeptical23:07 Does load matter?33:58 "Heavy" vs "hard" & barrier to entry42:42 What is impact training?47:31 The science communication problem52:55 The weighted vest myth58:13 Muscle pull, compression & light loads1:06:48 Do vibration platforms work?1:09:54 Aging vs. inactivity1:15:46 Drugs & HRT for bone1:20:24 How the medications work1:24:27 Wrap-up & where to find Dr. G

In this episode, Steve Hall and Eric Helms explore the nuances of training, recovery, and the use of technology in bodybuilding. They share insights on managing recovery, the limitations of fitness trackers, and the importance of personalized approaches to training and nutrition.If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comChapters00:00 Caffeine Consumption and Its Perception03:02 Dietary Habits and Food Preferences During Prep06:02 Understanding Energy Levels and Recovery08:58 Psychological Aspects of Eating Behaviors11:59 Navigating Off-Season and Recovery15:05 Bodybuilding vs. Classic Physique Aspirations30:29 The Journey to a Pro Card36:06 Understanding Competitiveness in Bodybuilding42:42 The Role of Fitness Trackers49:29 Data-Driven Decisions in Bodybuilding01:05:45 Recovery Strategies and Their Effectiveness

Trexler and Helms open with an overview of the new MASS issue (body recomposition, a protein consensus paper, reverse dieting) and a powerlifting World Championships recap before diving into a rapid-fire listener Q&A. Along the way they tackle whether protein needs scale with training volume, the science behind a supplement that's been called "Nature's Ozempic," evaluating protein quality based on food labels, dieting while chasing endurance adaptations, protecting tendons and bone when shifting from powerlifting to bodybuilding, and the myths around rep ranges and muscle shape. The back half centers on GLP-1 drugs like tirzepatide — their surprising off-label effects, who's actually a good candidate, and whether they should be banned in natural bodybuilding — before closing with a rapid-fire round on lengthened partials and the volume-versus-frequency question.Be sure to use code "MRR10" for 10% off your order at elitefts.comIron Culture is proudly presented by the MASS Research Reviewmassresearchreview.comChapters0:00 — Intro, audio gremlins & the new MASS issue6:40 — Powerlifting news: World Championships & squat records11:48 — Do protein requirements scale with training volume?16:59 — PGX: is "Nature's Ozempic" actually legit?22:49 — Protein quality & % Daily Value on food labels26:47 — Chasing endurance adaptations while dieting in a deficit36:52 — Protecting tendons & bone when leaving powerlifting45:37 — Rep ranges, muscle "hardness" & fiber-type myths50:21 — Tirzepatide & GLP-1s: are they really the wonder drug?1:01:08 — Should GLP-1s be banned in natural bodybuilding?1:11:11 — Rapid fire: lengthened partials & the volume/frequency question1:15:39 — Wrap-up & sign-off

In this Q&A episode, Eric Trexler and Eric Helms open with a recap of their trip to Norway and announce a new MASS partnership with AFPT International. They then work through a string of listener questions that end up forming a surprisingly cohesive arc: how much total daily energy expenditure actually varies between people, RED-S and low energy availability, what really drives satiety, and a deep dive into building or retaining muscle in a calorie deficit. The back half tackles body recomposition head-on, why the rigid "bulk vs. cut" mindset comes largely from competitive and enhanced bodybuilding, and how natural powerlifters demonstrate that recomp is closer to the default state than most people assume.Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comIf you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIf you'd like to submit a question for a future episode, head over to:massresearchreview.com/ironcultureChapters0:00 - Intro10:24 - Q&A begins: Is maintaining 2400 cal "above the mean"? (TDEE variance)17:00 - RED-S, low energy availability & the female athlete triad23:10 - What actually drives satiety?33:14 - Building muscle in a deficit: protein needs & why muscle is lost49:31 - What bulking studies tell us about surplus size55:40 - Listener case study: bulk first or recomp while cutting? (Natalia)1:01:15 - Where the "bulk vs. cut" mindset really comes from1:12:24 - Powerlifting as a case study in recomposition1:16:44 - Do drugs break the rules? PEDs & nutrient partitioning1:18:34 - Wrap-up

In a monumental moment for the Iron Cult, OMAR RETURNS for a guest appearance.In this episode, Omar Isuf and Eric Helms discuss the journey of creating the ambitious Iron Culture documentary, highlighting behind-the-scenes challenges, personal sacrifices, and the passion driving their project. They reflect on the collaborative effort, funding, and the cultural significance of their work, offering insights into the process of producing a self-funded, passion-driven documentary. In this episode, Omar Isuf and Eric Helms reflect on the impactful moments of their recent documentary, the evolution of the fitness community, and the importance of intentionality and community in the space. They share behind-the-scenes stories, insights on social media's influence, and the enduring value of authentic connection.If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comChapters00:00 Introduction01:48 Documentary Journey and Collaboration13:50 Reflections on the Process30:35 Documentary Creation and Community Support42:44 Reflections on Personal Growth and Legacy57:28 Support throughout the process01:07:12 The Evolution of Fitness Content and Its Challenges01:14:06 Navigating the Fitness Landscape Today01:25:34 Closing Thoughts

Eric Helms and Steve Hall discuss training strategies, deloads, body image, and the cultural aspects of bodybuilding, sharing insights from their experiences and recent projects like the bodybuilding documentary.Chapters00:00 Introduction and Banter03:00 Connecting with Omar and Rascal05:58 The Essence of Bodybuilding and Community08:49 The Documentary Journey12:06 Philosophical Reflections on Sports14:48 The Impact of the Documentary18:06 Personal Stories and Connections21:02 Final Thoughts and Future Projects30:09 The Journey of Giving Back33:23 Reflections on Life and Legacy36:12 Future Competitive Aspirations41:41 The Evolving Perspective on Progress54:59 Navigating Fatigue and Deloading Strategies01:07:44 The Importance of Auto-Regulation

Eric Trexler and Eric Helms recently found themselves in the middle of a debate about optimal protein intakes, all initiated by a social media post from Stu Phillips (a leading researcher in the area). In this episode, they dive into how that scientific discourse played out, the nuances of protein intake, and the implications for recreational lifters and bodybuilders alike. They discuss the complexities of scientific data interpretation, public messaging, and practical recommendations for optimal protein consumption.If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comChapters00:00 Intro06:13 Social Media Debate on Upper Limits of Protein Intake13:07 Analysis of Stu Phillips' Post and Scientific Discourse24:06 Review of Tagawa Meta-Regression Studies34:58 Nunes Data and Recent Research Insights39:06 The Refalo et al paper53:49 Balancing Nuance and Public Messaging01:03:00 Concluding Thoughts on Science Communication

Back in episode 375, Helms and Trex briefly mentioned a few “evidence-based fitness” topics for which their views have evolved over the years. In hindsight, they didn’t give a few of those topics the time, attention, and explanation they deserve. So in this episode, Helms and Trex take a closer look at two key topics: maximum recoverable (or adaptable) training volume, and various approaches to strategically manipulating leptin levels (such as refeeds and diet breaks). If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com  Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com  Chapters00:00 Intro04:11 The origins of MRV/MAV07:08 Updated perspectives on MRV/MAV14:26 Practically applying MRV/MAV17:11 Helms’ current volume adjustments24:30 Updating models in science29:20 The importance of leptin32:42 The origins of Trex’s interest in manipulating leptin38:47 Running studies on diet breaks and refeeds44:27 Recent meta-analysis on intermittent dieting strategies50:19 Trex’s current perspective on refeeds and diet breaks 53:47 Behavioral versus physiological effects59:09 Contextual use of intermittent dieting1:06:34 Wrapping up

Join us for a rare Iron Culture episode with co-hosts who are not only on the same continent, but actually in the same ROOM. Helms and Trexler are in Australia for the Sports Nutrition Association Annual Conference, so they got together to record an episode about Trex's presentation topic: resistance to weight loss. Specifically, why being a true "outlier" who is resistant to weight loss efforts is quite rare, particularly when looking at the energy expenditure side of the equation.If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comChapters00:00 Introduction07:09 Tracking errors and energy absorption22:21 Myths and realities related to medical conditions50:48 Metabolic adaptation & exercise energy compensation56:36 Weight loss friction as a spectrum

Join Drs Eric Helms and Eric Trexler as they discuss the importance of humility in science, and a few key areas where their perspectives have changed over the years.If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comChapters00:00 Intro13:11 The Iron Culture Documentary Release18:03 Criticism and Public Perception28:20 Intellectual Humility and Changing Perspectives38:33 Evolving Views on Nutrition and Training

Join Steve Hall and Eric Helms as they explore the nuances of bodybuilding, nutrition, and training strategies. From caffeine timing and body composition tracking to posing techniques and mental models, this conversation offers practical insights for athletes and enthusiasts aiming to optimize their performance and physique.Iron Culture is presented by the MASS Research Reviewmassresearchreview.comIf you're in the market for some new gym gear or apparel, be sure to use code "MRR10" for a 10% discount at elitefts.comChapters00:00 Morning Rituals: Caffeine Choices and Preferences02:43 Caffeine Cycling: Strategies for Bodybuilding Performance05:19 Caffeine and Sleep: Finding the Right Balance08:27 Diet Sodas: The Hidden Caffeine Dilemma10:52 Navigating Post-Show Eating: The Recovery Phase13:53 Protein Intake: Debating the Optimal Amount16:45 Training vs. Nutrition: Prioritizing Muscle Gain19:26 Understanding Protein Recommendations: Context Matters22:17 The Importance of Training Intensity25:06 Blue Light Blockers: Effects on Sleep Quality35:20 Blue Light Blockers and Sleep Quality37:11 Body Weight and Recovery Insights39:11 Stage Weight and Body Composition Changes41:34 Tracking Progress: Measurements and Photos45:10 The Importance of Posing in Bodybuilding50:39 Online Coaching and Posing Techniques

This episode begins with a slightly defensive rant by Eric Trexler, followed by a very defensive rant by Eric Helms. After that, they dive into new research uncovering the complexities of ultraprocessed foods, their impact on obesity, binge eating, and the food industry’s role in creating and promoting hyperpalatable ultraprocessed foods.Iron Culture is proudly presented by the MASS Research Review (massresearchreview.com)If you're in the market for some high-quality gym gear or apparel, be sure to support our friends at elitefts.com and use code "MRR10" for a 10% discount.Chapters00:00 Intro10:14 Trexler & Helms respond to social media criticism15:48 Slightly defensive rant by Trexler23:10 Extremely defensive rant by Helms32:25 Roles in The Ecosystem of Science Communication41:39 Exploring the Impact of Ultra-Processed Foods46:20 Understanding Ultra-Processed Foods and Their Nuances51:16 The Role of Food Processing in Feeding a Growing Population55:53 Hyper-Palatable Foods and Their Effects on Eating Behavior59:07 The Evolution of Eating Disorder Treatment Perspectives01:04:30 The Relationship Between Hyper-Palatable Foods and Binge Eating01:09:05 Neurophysiology of Food Consumption and Addiction01:12:20 Conclusions & practical applications for food selection

This episode begins with a discussion about the importance of scientific rigor in fitness research and science communication. After that, hosts Eric Trexler and Eric Helms discuss the relationship between skeletal structure and muscle growth, including whether or not your bone structure can predict how much muscle you gain in response to training or your maximum level of muscularity.Iron Culture is proudly presented by the MASS Research Review (massresearchreview.com)If you're in the market for some high-quality gym gear or apparel, be sure to support our friends at elitefts.com and use code "MRR10" for a 10% discount.Chapters00:00 Intro11:19 Expert Creep and Science Communication21:22 Responsibly Expanding Your Domain of Expertise31:42 Exploring Bone Structure and Muscle Growth32:51 Study Overview: Bone Characteristics and Hypertrophy41:13 Interpreting the results of a new study47:50 Methodological nuances58:30 Hypertrophy versus total muscularity01:02:48 Finding the right sport for your frame and bone structure01:12:23 Practical applications

In this episode, Eric Trexler and Eric Helms discuss the latest updates in resistance training research, the evolution of training principles since 2009, and practical applications for trainers and athletes. They explore key points from the new ACSM position stand, the importance of training frequency, volume, and specificity, and reflect on how scientific understanding has advanced over the years. In this engaging discussion, Eric Trexler and Eric Helms explore the evolution of training philosophies, hypertrophy research, and practical applications for lifters. They reflect on past training trends, dissect scientific findings, and share insights on optimizing workout strategies for strength and muscle growth.If you're in the market for some new lifting gear or apparel, be sure to use code "MRR10" at elitefts.com for a 10% discountChapters00:00 Introduction and Personal Updates07:37 The new ACSM Position Statement17:50 Overview34:47 Key findings37:44 The Impact of Training Frequency on Strength44:45 The Role of Volume in Strength Training59:12 Training For Hypertrophy & Proximity to Failure01:09:17 Eccentric Training01:12:57 How Perspectives About Training to Failure Have Changed01:19:08 The Role of Structured Training Programs01:25:06 The Evolution of Fitness Communities01:30:25 "Power Training"01:39:05 Wrapping Up

Join us for an in-depth discussion with Steve Hall & Eric Helms on supplement testing, polygraph use in bodybuilding, sleep optimization, and the power of acceptance in training and life. This episode offers practical insights for natural bodybuilders and fitness enthusiasts looking to optimize health, performance, and mental resilience.If you're in the market for some new lifting gear or apparel, be sure to use code "MRR10" at elitefts.com for a 10% discountChapters00:00 Introduction and Connection02:09 Understanding Supplementation and Third-Party Testing08:04 Microplastics and Health Concerns09:58 The Importance of Third-Party Testing for Competitors15:59 The Risks of Supplements and Marketing Influence21:56 Polygraphs in Natural Bodybuilding30:06 Navigating False Positives in Polygraph Testing37:11 The Stress of Competition and Polygraph Testing38:45 Personal Struggles with Lifestyle Constraints40:59 Sleep Quality Challenges and Optimization43:41 Navigating Workload and Recovery45:01 Injury Management and Training Adjustments50:14 Mental Strategies for Performance and Recovery58:56 Acceptance and Its Role in Bodybuilding and Life

In this episode, Eric Trexler and Eric Helms delve into the complexities of scientific research integrity, recent controversies in nutrition studies, and debunk common myths in health and fitness. They emphasize the importance of transparency, ethics, and critical thinking in science and everyday beliefs. In this episode, Eric Helms and Eric Trexler debunk popular myths in psychology, medicine, and animal behavior, exploring the science behind Stockholm syndrome, the hungry judge effect, stress ulcers, sugar hyperactivity, and the Stanford Prison Experiment. They emphasize critical thinking and scientific rigor in understanding complex topics.If you're in the market for some new lifting gear or apparel, be sure to use code "MRR10" at elitefts.com for a 10% discountChapters00:00 Introduction03:23 Update on LDL Research Controversy14:30 "Ethics" in the Research Context26:45 Conspiratorial thinking and communication in science/research29:45 Pop Science Myths and Misconceptions39:25 Debunking Learning Styles48:17 Debunking Stockholm Syndrome1:02:04 Debunking the "Hungry Judges Study"1:07:53 Stress Ulcers: The Complex Truth Behind a Common Belief01:13:42 Debunking the "Sugar Rush" Myth01:25:23 Other Popular Myths and Misconceptions

In this episode, Eric Helms and Eric Trexler explore the complexities of food labeling, energy absorption, and the impact of food choices on energy balance. They discuss a recent lawsuit against David protein bars, delve into scientific research on metabolizable energy, and practical strategies for dieting and food selection.If you're in the market for some new lifting gear or apparel, be sure to use code "MRR10" at elitefts.com for a 10% discountChapters00:00 Introduction and Updates08:16 The David Protein Bar Lawsuit21:43 Labeling Complications and Nutritional Misunderstandings25:25 The Impact of TEF, Fiber, and Resistant Starches34:00 The Impact of the Specific Food Matrix37:22 More Research on Dietary Intake Versus Absorption40:06 Nuances Behind Calories In vs Calories Out47:00 Tracking Variable Foods Versus Keeping Food Choices Consistent (IIFYM/Flexible Dieting Implications)57:06 The Case for "Eating Clean" Within a Flexible Dieting Framework

Editorial note: We recorded this episode on March 4. This is an important detail for contextualizing the timeline of events discussed in this episode, as well as our understanding of the matter at the time of recording. Since we recorded this episode, the paper discussed has been officially retracted. We will provide additional updates on this story as they become available. Episode summary:Join Eric Trexler and Eric Helms as they dissect the chaotic rollout of a controversial study on LDL cholesterol and lean mass hyper responders, explore issues in science communication, and debate the integrity of research in the age of social media.If you're in the market for some new lifting gear or apparel, be sure to use code "MRR10" at elitefts.com for a 10% discount Chapters00:00 Intro09:18 Social media dust-up17:27 Revisiting the “Lean Mass Hyper Responder Study”23:25 New controversy surrounding the study33:14 Investigations regarding data integrity41:43 Historical Context: NUSI and Its Implications50:55 Steelmanning the argument55:22 Potential issues with the “citizen science” movement01:01:50 The death of expertise and the future of science communication

In this episode, Steve Hall and Eric Helms discuss the evolution of their podcast, the importance of community feedback, and the dynamics of online culture. They delve into personality traits that influence social media behavior, the misconceptions surrounding pop science, and the significance of evidence-based practices in coaching and bodybuilding. Eric shares insights about his new role in academia and the responsibilities that come with it, while also exploring the 1% factors that can lead to success in bodybuilding. The conversation wraps up with a discussion on supplements, health practices, and the importance of being informed about one's health.If you're in the market for some lifting gear or apparel, please consider supporting our friends over at elitefts.com (and use code "MRR10" for a 10% discount!)Chapters00:00 Introduction and Naming the Podcast02:48 The Psychology of Online Fitness Culture05:39 Personality Traits and Social Media Engagement08:05 Debunking Pop Psychology Myths10:48 The Evolution of Online Coaching13:49 Eric's New Role and Responsibilities16:40 Leadership in Academia19:22 The Structure of Academic Institutions22:10 Reflections on Leadership and Responsibility37:07 The Pursuit of the 1% in Bodybuilding40:04 Training Philosophy and Personal Context43:01 Evaluating Training Volume and Time Management45:41 Investing in Muscle Growth: The Cost-Benefit Analysis49:27 The Role of Supplements and Nutrition55:39 Final Thoughts and Future Discussions

In this episode, powerlifter Kjell Bakkelund shares his journey, strategic weight management, and insights into longevity and performance in powerlifting. Discover how he overcame setbacks, optimized nutrition, and maintained motivation over a 19-year career.If you're in the market for some lifting gear or apparel, please be sure to support our friends and save some money by using code "MRR10" for a 10% discount at elitefts.comChapters00:00 Introduction07:57 The Weight Cut Experience and Its Challenges15:07 Strategic Deception and Preparation for Sheffield20:20 Reflections on Training and Dieting25:29 Kjell's Competitive History and Evolution37:10 Comparing Past and Present Strength Levels44:09 The Turning Point: A Podium Decision49:17 Nutrition and Performance: A Game Changer56:41 Mindset Shifts: Embracing the Journey01:02:11 The Importance of Flexibility in Dieting

In this episode, hosts Eric Trexler and Eric Helms explore a wide range of topics including the culture of bodybuilding, the impact of step counts on health, protein intake nuances, and the effects of various performance-enhancing drugs. They also address common misconceptions and recent research findings, providing practical insights for fitness enthusiasts and professionals alike.Be sure to support us (and our friends!) by using code "MRR10" for 10% off your order at elitefts.comChapters00:00 Intro05:26 Who can claim to be a "Bodybuilder"14:35 Protein Intake and Muscle Protein Synthesis25:39 Soy Intake and Its Effects on Hormones31:10 Step count "limits"39:44 Clarification related to soy intake44:32 Trex research updates & Constrained Energy Expenditure Model56:50 Exercise energy compensation: natural vs enhanced lifters01:04:52 Hypertrophy and Proximity to Failure: Insights from Meta-Analysis

In this episode of Iron Culture, Eric Trexler and Eric Helms discuss perpetually hot topics in the fitness and bodybuilding community, focusing on recent research findings related to training at long muscle lengths and the implications of muscle swelling on hypertrophy reserach. They explore the nuances of lengthened bias training, the importance of sampling variance in research, and the impact of muscle swelling on hypertrophy measurements.If you're in the market for some new lifting gear or apparel, be sure to use discount code "MRR10" for a 10% discount at elitefts.comChapters00:00 Intro04:39 Research Roundup: Lengthened Bias Training07:20 Study Findings and Interpretations10:24 Contextualizing Research in Fitness13:53 Incremental Improvements in Research17:10 Understanding Muscle Mechanics and Training Equipment23:23 Sampling Variance and Its Impact on Research Interpretation37:33 The Debate on Lengthened vs. Shortened Training49:20 New Insights on Muscle Swelling and Hypertrophy58:46 Understanding Muscle Performance and Recovery01:03:39 The Debate on Training Volume and Hypertrophy01:12:09 Wrapping up

Have you noticed that real life fitness culture is awesome, but online fitness culture sucks?Yeah, us too.In this episode, the Erics discuss why toxic online fitness culture is the way it is, leaning on actual scientific research on which personality types are dictating discourse and driving engagement. The conversation ends with practical tips for strategically cultivating a better experience on social media platforms.By the way - are you in the market for some fitness gear or apparel? If so, head over to elitefts.com to support our friends and use code "MRR10" for a 10% discount.Chapters00:00 Intro6:58 IRL fitness versus online fitness17:33 Personality traits and states; types of narcissism21:51 Traits of influencers32:00 Traits of frequent posters/users35:44 How being on social media (transiently) changes personality states44:45 Skepticism versus cynicism54:51 Practical tips for strategically cultivating a better experience

In this episode, Eric Helms and Steve Hall engage in a deep conversation about their experiences in bodybuilding, academia, and personal growth. They discuss the challenges of naming their podcast, the impact of ADHD on Eric's life, and the importance of critical thinking in the fitness industry. The conversation also touches on the concept of imposter syndrome, the black-pilled perspective on muscle growth, and the significance of maintaining a positive mindset in training. Throughout the discussion, they emphasize the value of process over outcome and the need for continuous learning and adaptation in the pursuit of fitness goals.If you’re in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (and use our code “MRR10" for a 10% discount)Chapters00:00 Podcast Naming Dilemma03:04 Personal Reflections and Mutual Respect06:03 Academic Journey and Self-Discovery11:47 Understanding ADHD and Personal Growth18:02 Imposter Syndrome and Its Impact32:47 Critical Thinking in the Fitness Industry37:54 The Importance of Self-Review38:21 Confidence vs. Imposter Syndrome40:16 Navigating Guru Culture in Fitness42:22 Critical Thinking and the Role of Gurus45:23 The Dangers of Blind Trust in Experts48:17 The Mixed Bag of Fitness Influencers49:42 Ego and the Quest for Clout51:39 Teaching Critical Thinking in Fitness53:32 The Journey of Personal Growth57:16 Debating Natural Muscle Growth Potential01:01:23 Understanding Individual vs. Population Data01:06:05 The Optimistic Bodybuilder's Mindset01:10:49 Pushing Limits and Personal Growth01:15:13 The Process Over Outcome Mindset01:20:54 Final Thoughts and Community Engagement

In this episode of Iron Culture, Dr. Eric Helms and Dr. Conor Heffernan delve into the rich history of fitness and physical culture, exploring how exercise has evolved globally and the impact of historical figures on modern fitness paradigms. They discuss the globalization of exercise practices, the marketing strategies that have persisted since the 1890s, and the importance of understanding fitness history to inform current practices. The conversation emphasizes the interplay between science and history in fitness, encouraging listeners to be curious and explore the past to enhance their understanding of the present and future of fitness.If you’re in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (and use our code “MRR10" for a 10% discount)Chapters00:00 Introduction and Welcome Back03:07 The Evolution of Fitness and Physical Culture05:50 Exploring Globalization in Fitness09:02 The Concept of a Global Body12:13 Historical Context of Fitness Practices15:04 The Marketing of Fitness Through History17:57 The Role of Historical Context in Modern Fitness20:59 The Innate Human Desire for Strength23:59 The Impact of Industrialization on Fitness26:51 The Controversies in Fitness History30:00 The Future of Fitness and Historical Lessons35:49 The Intersection of Science and Tradition in Fitness38:11 Understanding Historical Context in Bodybuilding40:29 The Evolution of Fitness Standards Over Time42:25 The Fluidity of Fitness: Adapting to Change48:13 The Role of Equipment in Shaping Training Outcomes53:12 Exploring Alternative Paths in Fitness History01:01:37 The Specialization Era: A Double-Edged Sword01:06:18 Curiosity and Engagement in Fitness History

In this episode of Iron Culture, Eric Helms and Eric Trexler discuss the recent changes to the Dietary Guidelines for Americans (DGAs) and the implications of these updates. They begin by addressing the shift in their podcast schedule, emphasizing the importance of mental health and balance in their work. The conversation then transitions into a detailed analysis of the new dietary guidelines, highlighting the complexities of the process behind their formulation. Helms critiques the influence of corporate interests and the political landscape on the DGAs, while also acknowledging the positive aspects of the new recommendations, particularly the increased emphasis on protein intake. The hosts explore the historical context of dietary guidelines, the evolution of public health messaging, and the challenges of effectively communicating nutritional advice to the public. In this episode, Eric Helms and MASS Research delve into the complexities of the latest Dietary Guidelines for Americans (DGAs), discussing the implications of the visual representation of food groups and the recommendations for protein, fats, and processed foods. They critique the new guidelines for their lack of clarity and potential confusion, particularly regarding the emphasis on whole foods versus processed foods. The conversation highlights the disconnect between the written guidelines and their visual representation, which may mislead the public about healthy eating patterns. They also explore the political influences on these guidelines and how they may affect vulnerable populations, particularly in school lunch programs and social assistance programs.If you’re in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (and use our code “MRR10" for a 10% discount)Chapters00:00 Introduction and Schedule Changes07:15 The Dietary Guidelines Controversy20:56 Understanding the Formation of Dietary Guidelines32:30 The Influence of Food Industries on Guidelines33:38 The Role of the Second Committee43:49 Changes in Protein Recommendations44:19 The Inverted Pyramid and Dietary Miscommunication59:55 Understanding Fats in the New Guidelines01:09:17 The Role of Full-Fat Dairy in Heart Health01:15:06 Alcohol Consumption: New Guidelines Explained01:21:52 Processed Foods and Public Health Implications01:25:03 The Impact of Dietary Guidelines on Vulnerable Populations01:30:34 Conclusions and Future Directions in Nutrition Guidelines

In this episode, Eric Helms interviews Shreenath Ganesh, the inaugural world champion in the short classic physique division at the WNBF Worlds. They discuss Shreenath's journey from India to becoming a champion, the rise of natural bodybuilding in India, the challenges faced by athletes, and the cultural perspectives surrounding bodybuilding. Shreenath shares his aspirations to promote natural bodybuilding and uplift fellow athletes in his community, emphasizing the importance of delayed gratification and hard work in achieving success.If you're in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (and use our code "MRR10" for a 10% discount)Chapters00:00 Introduction to the New Classic Physique Champion02:49 Shreenath's Journey to Becoming a World Champion06:08 The Rise of Natural Bodybuilding in India08:58 Challenges and Triumphs in Bodybuilding11:55 Cultural Perspectives on Bodybuilding in India15:01 Future Aspirations and Goals for Natural Bodybuilding17:56 Conclusion and Reflections on the Journey

In this episode of Iron Culture, Eric Helms and Dr. Eric Trexler discuss the importance of self-experimentation in fitness, the history and significance of statistics in science, and the balance between skepticism and curiosity in science communication. They explore the claims made about self-experimentation, the role of statistical significance versus meaningful outcomes, and the necessity of integrating various sources of evidence in practice. The conversation emphasizes the importance of humility and open-mindedness in the pursuit of knowledge and understanding in the fitness community.If you're in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (and use our code "MRR10" for a 10% discount)Chapters00:00 Celebrating Milestones: Personal Reflections06:33 Housekeeping: Supporting the Podcast08:20 The Intersection of Science and Lifting10:43 Self-Experimentation: Claims and Critiques14:05 The History of Statistics in Science22:26 Understanding Scientific Consensus and Its Pitfalls30:10 Navigating Science Communication and Expertise34:20 The Complexity of Self-Experimentation39:45 Understanding Individual Responses in Exercise Science44:24 Navigating the Challenges of Self-Experimentation49:03 The Importance of Meaningful Outcomes54:40 Integrating Evidence-Based Practice01:01:52 The Balance of Skepticism and Curiosity in Fitness Science

In this episode of Iron Culture, Eric Helms interviews WNBF Pro champions Eddie Saldana and Max Melchard, discussing their journeys in natural bodybuilding, the competitive mindset, and the culture of bodybuilding in Europe. They share insights on training, conditioning, and the importance of enjoying the process of bodybuilding. The conversation highlights the growth of natural bodybuilding and the unique challenges and experiences faced by competitors.If you're in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (and use our code "MRR10" for a 10% discount)Chapters00:00 Introduction to Champions 02:55 Eddie Saldana's Journey to the Top06:00 Max Melchard's Competitive Spirit08:57 The Importance of Passion in Bodybuilding12:06 The Competitive Landscape of Bodybuilding15:06 Personal Stories and Training Histories18:00 The Evolution of Eddie and Max's Careers20:48 Reflections on Competition and Personal Growth29:44 The Journey of Competition36:51 Building Confidence and Experience43:41 The Natural Bodybuilding Culture in Europe50:58 Life Beyond Bodybuilding59:35 The Journey of Self-Improvement01:01:38 Navigating Relationships During Prep01:04:38 Future Competitive Plans and Off-Season Strategies01:11:36 Balancing Family Life and Bodybuilding01:19:31 The Impact of Parenthood on Competitive Sports01:24:49 Looking Ahead: Goals and Aspirations

In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss various themes surrounding fitness, nutrition, and the importance of open discourse in the community. The conversation addresses criticism received from listeners, the role of cynicism versus skepticism in fitness discussions, and the necessity of engaging with differing perspectives for personal and professional growth. The episode concludes with a call for self-awareness and openness in navigating the complexities of fitness discourse.If you're looking for some high-quality lifting gear or apparel, be sure to visit elitefts.com and use our discount code "MRR10" for a 10% discount.Chapters00:00 Introduction and Holiday Greetings02:18 Tiny Utensils and Eating Behavior05:40 The Controversy Surrounding Brian Wansink08:23 Updates and Future Directions for Iron Culture11:20 Addressing Criticism and Community Discourse17:20 Navigating Evidence-Based Practice and Guest Selection30:27 Evaluating Content and Moral Standards32:35 The Role of Evidence in Interviews34:11 Career Paths in Fitness and Coaching36:54 Critiques and Misunderstandings in Fitness40:34 Navigating Disagreements in Evidence-Based Fitness46:16 Cynicism vs. Skepticism in Fitness Discourse55:45 The Shift from Ideas to Personal Attacks59:03 The Drama of Evidence-Based Fitness01:01:47 The Importance of Empirical Science01:06:14 Navigating Cynicism and Skepticism01:12:21 Engaging with Different Perspectives01:17:59 Self-Awareness in Fitness Discourse01:24:08 The Role of Change and Growth in Fitness

In this episode of Iron Culture, Eric Helms is joined by natural bodybuilders Christine Reinhart and Sarah Oase, who share their journeys in the sport, their experiences at recent competitions, and the challenges faced in women's bodybuilding. They discuss the importance of camaraderie among competitors, the evolution of their training and competition strategies, and the significance of earning pro cards. The conversation highlights the need for greater visibility and support for women's bodybuilding, as well as the personal growth and empowerment that comes from competing. They also share their future plans, emphasizing the need for advocacy and community support in women's bodybuilding, aiming to inspire more women to participate in the sport.If you're in the market for some new gym gear or apparel, be sure to support our friends over at elitefts.com and use our code ("MRR10") for a 10% discount.Chapters00:00 Introduction03:00 Christine Reinhart's Journey in Bodybuilding05:43 Sarah Oase's Athletic Background and Transition to Bodybuilding11:54 The Importance of Age in Bodybuilding14:52 Competitive Experiences and Achievements20:49 Camaraderie in Natural Bodybuilding26:55 Challenges in Women's Bodybuilding29:52 Future of Women's Bodybuilding and Closing Thoughts36:59 The Evolution of Bodybuilding Careers38:51 Challenging Gender Norms in Bodybuilding42:40 Promoting Women's Bodybuilding49:22 Personal Journeys in Competitive Bodybuilding57:28 Validation Through Competition01:06:08 Finding Potential and Growth in Bodybuilding01:13:20 Navigating Challenges in Competition01:16:15 Recognizing Potential and Achievements01:18:27 Experiences at the World Championships01:22:29 The Subjectivity of Competition01:25:28 The Future of Women's Bodybuilding01:30:21 Future Plans and Off-Season Goals

In this episode of Iron Culture, Eric Helms is joined by world champions Heitor Sousa and Adão Martins to discuss their journeys in natural bodybuilding. They reflect on their experiences at the WNBF Worlds, the importance of community and support, and the lessons learned from both victories and setbacks. The conversation highlights their friendship, resilience, and the significance of never giving up in the pursuit of excellence in bodybuilding. They reflect on their successful competition year, the art of bodybuilding, strategies for competing annually, the importance of health and longevity, and the supportive community within the sport. The discussion emphasizes the balance between on-season and off-season training, the significance of mental health, and the shared passion for bodybuilding that unites athletes across the globe.If you're in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (and use our code "MRR10" for a 10% discount)Chapters0:00 Introduction to Iron Culture and Competitors02:52 The Journey of Heitor and Adao in Bodybuilding05:58 First Competitive Experiences and Challenges08:53 The Importance of Community and Support in Bodybuilding12:06 Reflections on Early Competitions and Learning Experiences15:04 The Growth and Evolution of Heitor and Adao17:56 The Role of Feedback and Improvement in Competitions21:00 The Significance of Perseverance in Bodybuilding23:46 Looking Ahead: Future Goals and Aspirations33:45 Celebrating Wins Together36:42 Experiences from Major Competitions39:42 Learning and Growth in Bodybuilding42:07 The Journey to World Championships46:12 Reflecting on 2024's Achievements49:32 Competing Frequently and Its Impact51:59 The Art of Bodybuilding and Continuous Improvement57:04 Balancing Competition and Health1:06:10 Body Composition and Individual Differences1:08:04 Training and Nutrition Strategies for Competitors1:10:56 The Importance of Off-Season Planning1:13:57 Mental Approach to Training and Competition1:17:59 Community and Relationships in Bodybuilding1:26:57 Future Plans and Final Thoughts

In this episode of Iron Culture, Eric Trexler interviews Dr. John Rusin, a personal trainer and strength coach with a doctorate in physical therapy. They discuss Dr. Rusin's journey from working with professional athletes to focusing on general population training, emphasizing the importance of injury prevention and pain management. Dr. Rusin shares insights from his new book, 'Pain-Free Performance,' which outlines foundational movement patterns and the significance of individualization in training. The conversation highlights the need for a well-rounded approach to fitness that prioritizes health and longevity alongside performance.If you're in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (as use our code "MRR10" for a 10% discount)If you want to check out Dr. Rusin's new book, app, or coaching services, check out these links:https://www.amazon.com/Pain-Free-Performance-Better-Smarter-Unbreakable/dp/162860509X/ref=zg_bs_g_4645_d_sccl_95/134-5360092-2910026?psc=1becomeunbreakable.comhttps://www.drjohnrusincoaching.com If you want to stay up-to-date with Dr. Rusin, you can check out his website and social media profiles:https://drjohnrusin.comhttps://www.instagram.com/drjohnrusinhttps://www.facebook.com/drjohnrusinhttps://www.youtube.com/@Dr.JohnRusinChapters00:00 Introduction to Dr. John Rusin02:44 Journey from Athlete to Coach05:52 High Performance Athletics and Injury Prevention08:46 Transitioning from Physical Therapy to Performance Coaching11:38 The Shift to General Population and Longevity14:43 Understanding Pain and Movement17:34 Foundational Movement Patterns in Training31:44 Rebuilding the Foundation: Movement Patterns and Training40:31 The Six Physical Characteristics of Health and Longevity52:49 Individualization and Optimization in Movement01:00:41 Empowering Pain-Free Performance

In this episode of Iron Culture, Eric Helms interviews Oscar Moscat, a pro natural bodybuilder who shares his journey in the sport. Oscar discusses the importance of personal motivation, family values, and the balance between competition and self-improvement. He emphasizes the significance of finding what works for each individual in training and the camaraderie within the bodybuilding community. The conversation also touches on Oscar's training philosophy, his aspirations for the future, and his desire to inspire the next generation of athletes.As always, please be sure to support our friends at elitefts.com! If you're in the market for some new gym gear or apparel, you can use our code (MRR10) for a 10% discountChapters00:00 Introduction to Iron Culture and Guest Introduction02:52 Oscar Moscat's Journey in Bodybuilding05:48 The Competitive Spirit and Personal Growth08:53 Balancing Family and Bodybuilding11:45 The Mindset of a Natural Bodybuilder14:43 Martial Arts Influence on Competitive Mindset17:40 The Pursuit of Personal Excellence20:45 Artistry and Competition in Bodybuilding34:30 The Art of Bodybuilding: Beyond Competition37:05 Genetics vs. Hard Work: A Bodybuilder's Perspective40:35 The Mindset of a Champion: Balancing Talent and Effort43:29 Passion and Drive: The Heart of Bodybuilding48:52 Individuality in Training: Finding What Works for You58:28 The Science of Bodybuilding: Applying Knowledge to Practice

In this episode, Eric Trexler and Eric Helms begin by discussing Helms' competition updates and the sad state of affairs in academic publishing (that is, scientific journals). Eric and Eric then take a deep dive into the complexities of central fatigue, systemic fatigue, the accumulation of fatigue, and deloading strategies. The conversation emphasizes the importance of personalized approaches to recovery and the role of intensity in achieving hypertrophy. They close by discussing misconceptions surrounding fatigue management in bodybuilding, the necessity of understanding the mechanisms behind muscle growth, and how current trends in "evidence-based content" are leading new lifters astray.If you're in the market for new lifting gear or apparel, be sure to check out elitefts.com and use our code (MRR10) to get a 10% discount.Chapters0:00 Introduction and Helms Bodybuilding Updates5:17 A New Threat to the Integrity of PhDs8:25 Academic publishing (i.e., scientific journals) is so over26:52 Understanding Systemic and Central Fatigue41:31 Holistic Approaches to Deloading and Fatigue Management1:00:42 Tiger Balm and Icy Hot1:08:04 Cardio (To Build Work Capacity for Bodybuilding)1:15:41 Current trends in "evidence-based content" are leading new lifters astray

In this conversation, Eric Helms reflects on his recent competition experience, discussing the nostalgia of returning to a familiar stage and the significance of competing at a pro level. He emphasizes the importance of mindset during contest prep and the challenges of transitioning from a dieting phase to maintenance. The discussion also covers the psychological aspects of maintaining weight loss and the need for a lifestyle that supports health and fitness. Eric shares insights on setting realistic goals and the importance of community in the bodybuilding journey. In this conversation, Trexler and Helms delve into the complexities of dieting, weight maintenance, and the psychological challenges that accompany lifestyle changes. They discuss the importance of acceptance and compromise in post-diet life, the struggle of reintegrating comfort foods, and the need for empathetic approaches to dieting. The dialogue also touches on social eating dynamics and practical tips for navigating dietary choices in group settings, emphasizing the importance of self-awareness and honest conversations about food and lifestyle.If you're in the market for some gym gear or apparel, please support our friends over at elitefts.com and use code "MRR10" for 10% off your orderChapters:00:00 The California Muscle Mayhem Experience8:20 Personal Reflections15:40 Discussion on Food Choices and Post-Competition Plans24:38 Post-Diet Mentality and Maintenance Challenges44:13 Finding Balance in Dietary Lifestyle Changes58:39 Making Goal-Directed Food Choices1:08:57 Striking a Balance With Step Counts1:10:50 Energy Expenditure Scaling By Body Weight/Size1:13:32 When People Criticize Your Dietary Choices

In this episode of Iron Culture, Eric Trexler and Dr. Eric Helms discuss Helms' upcoming bodybuilding competition, his preparation journey, and the importance of nutrition and recovery. They delve into various topics including auto-regulated dieting, GI issues, mini cuts, step counts, energy expenditure, and more.If you're looking for some gym gear or apparel, please be sure to support our friends over at elitefts.com (and use code "MRR10" for 10% off your order)Chapters00:00 Introduction (Helms bodybuilding plans and updates)12:38 new MASS issue (and importance of expectancy effects)27:13 mini-cuts (pros and cons)35:33 overcoming low appetite while bulking39:53 Helms updated protein targets44:26 Lead in protein supplements (and using EAAs as your main protein source)52:33 Cardio approaches (substrate utilization and recovery considerations)1:00:44 Dealing with insufficient sleep1:07:26 Relationship between step count and energy expenditure

In this episode of Iron Culture, Eric Trexler and Eric Helms discuss significant updates in fitness research, particularly focusing on the constrained energy expenditure model and the effects of NSAIDs on muscle hypertrophy. They also revisit a prior episode about PhDs (how they're obtained and what they mean) by discussing the international differences in PhD programs.If you're in the market for some gym gear or apparel, be sure to support our friends at elitefts.com and use code "MRR10" for a 10% discount.Chapters00:00 Intro5:11 Constrained Energy Expenditure Model (background)18:54 Did new research "debunk" the constrained model?35:05 New Insights on NSAIDs and Muscle Hypertrophy46:03 Caution with NSAIDs: Risks and Benefits50:10 Understanding International PhD Structures

In tonight's episode of Iron Culture, Dr. Eric Helms returns with stories from his competition and associated travels. Topics include jet lag, dehydration, miscalculated use of laxatives and sleep aids, getting stitches in a Taiwan emergency room, autographed Eric Helms trading cards, Eric's 5th place finish at a pro show, autoregulated dieting, and much more.If you're in the market for some new gym gear or apparel, be sure to check out our friends at elitefts.com - use our code (MRR10) for a 10% discount.Time stamps0:00 Intro5:06 Bodybuilding "stars" in Taiwan (and autographed Eric Helms trading cards)22:13 Navigating jetlag29:48 Helms getting stitches in Taiwan34:08 Inadvisable use of laxatives41:47 Show placings54:30 "Autoregulated dieting"

In this episode of Iron Culture, Eric Trexler interviews Wil Fleming, a level five senior international coach with USA Weightlifting. They discuss Wil's journey into Olympic weightlifting, the importance of mental resilience, and the technical aspects of teaching Olympic lifts. Wil shares insights on managing arousal levels during competitions, the significance of routines, and many other factors that contribute to successful weightlifting at the highest level.Be sure to support our friends over at elitefts.com by using our discount code (MRR10) to save 10% on your next order of lifting gear or apparel.Head over here to check out Wil's new book:www.strongmindtraining.comChapters0:00 Introduction2:42 The Journey into Olympic Weightlifting7:28 Teaching the Olympic Lifts: Progressions and Prerequisites32:10 Mental Aspects of Weightlifting: Building Resilience48:22 The Importance of Pre-Performance Routines54:30 Mentally Preparing for Setbacks in Competition58:32 Managing Arousal Levels in Competition1:05:42 Water cuts in weightlifting1:09:42 Final Thoughts and Book Info

A recent dust-up in the evidence-based fitness world has sparked a lot of discussion about credentials. How are they earned, what do they represent, and how do they impact the way we engage with someone's content, recommendations, or products? This episode of Iron Culture discusses all of that (and more).Be sure to support our friends over at elitefts.com by using our discount code (MRR10) to save 10% on your next order of lifting gear or apparel.Time stamps:0:00 Intro4:42 The big dust-up10:01 What goes into a PhD?17:40 Who decides whether or not a PhD is good enough?28:43 Three important points41:36 What does a PhD actually mean?49:47 Evaluating someone's credentials in a given area59:49 Practical tips for assessing claims/creators

Helms has neglected to show up yet again, so Ep 347 is a solo show in which Dr Trex details a recent saga in which a paper about apple cider vinegar was retracted. The episode covers what the paper reported, how Trex & co pursued clarification, how the paper was eventually retracted, and (most importantly) what this means for "evidence-based" fitness. Even if you don't care about apple cider vinegar, there are important lessons to draw from an evidence-based view of fitness that acknowledges the fallibility of published evidence.By the way, if you're going to stock up on some lifting gear or apparel, please be sure to support our friends over at elitefts.com and remember to use our code "MRR10" for a 10% discount.Time stamps:0:00 Intro5:34 The original paper and findings13:27 Our letter to the editor17:54 The authors' response23:59 The retraction29:06 The statistical investigation32:13 Why the retraction process doesn't actually work38:30 How to be "evidence based" when unreliable evidence is routinely published

In this episode of Iron Culture, Eric Trexler welcomes back Eric Helms, who clarifies recent misunderstandings about his commitment to the iron game. Helms shares insights from his recent travels, including a global education event with TechnoGym in Bali, and discusses the importance of cultural experiences in fitness education. The conversation also covers strategies for managing jet lag during international travel, the mechanics of hypertrophy, and the significance of community in fitness. As Helms prepares for upcoming competitions, he reflects on his journey in bodybuilding and the evolving landscape of the fitness industry.Need some lifting gear? Use our discount code (MRR10) over at www.elitefts.comChapters00:00 Welcome Back to Iron Culture03:50 Clarifying Misunderstandings09:51 Eric's Upcoming Competition14:52 Travel Adventures and Experiences23:42 Jet Lag and Nutrition Strategies32:00 Engaging with the Fitness Community39:39 The Rise of Science in Fitness48:50 Hypertrophy and Leverage Data01:20:46 Wrapping Up and Future Plans

In this episode of Iron Culture, Eric Trexler is joined by Dr. Lauren Colenso-Semple to discuss various topics in fitness, particularly focusing on creatine supplementation, female-oriented creatine marketing, the rising popularity of creatine gummies, and several creatine myths. They discuss the importance of understanding the science behind creatine and debunk common misconceptions before moving on to discuss the role of exercise in bone health and fracture prevention.Need some lifting gear? Use our discount code (MRR10) over at www.elitefts.comChapters0:00 Introduction3:45 Today's Show5:38 Creatine for Women: Marketing vs. Science9:09 Debunking Myths: Creatine Levels in Women17:59 Issues With Creatine Gummies24:48 Creatine Washout and Cycling30:00 Creatine and Subcutaneous Water Retention36:32 Training for Bone Health46:22 Loading Recommendations for Bone Remodeling50:05 Nuances in Bone Research1:01:11 Dietary Considerations for Bone Health