Iron Culture presented by MASS

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

In this episode of Iron Culture, Eric Trexler interviews Dr. Marc Lewis, the director of Applied Sports Science for the Houston Texans. They discuss the role of sports scientists in maximizing athlete performance through data collection, management, and analysis. Marc shares insights on the day-to-day responsibilities of a sports scientist, the importance of understanding athlete load and stress, and the evolution of sports science in the NFL. They also explore the future of sports science careers and provide advice for aspiring sports scientists.Need some lifting gear? Use our discount code (MRR10) over at www.elitefts.comCheck out Dr. Lewis' new book here:https://www.sportsciencenetwork.com/handbookKeep up-to-date with Dr. Lewis and his projects:https://drmarclewis.com/Instagram: @marctlewisTwitter/X: @marctlewisChapters00:00 Introduction to Sports Science in Football01:47 What Does a Sports Scientist Do?7:26 From Data to Decisions11:00 Navigating the Data Overload23:13 Applied Data Versus Peer-Reviewed Evidence27:20 Applying Sports Science Insights to Strength Coaching34:46 The Reality of Overtraining in Elite Sport Versus General Fitness45:17 The Extremes of Human Performance51:01 Unique Needs of Elite Athletes56:45 The Current State (and Future) of Sports Science in America1:09:46 Building a Career in Sports Science

In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss recent developments in college football and powerlifting, in addition to introducing their partnership with Elite FTS. The conversation shifts to a Q&A session where they address various topics, including collagen supplementation, creatine dosage, and the relationship between muscular endurance and strength. They also provide practical tips for reducing food focus during dieting and discuss the impact of hypertrophy on athletic performance.Need some lifting gear? Use our discount code (MRR10) over at www.elitefts.comTime stamps00:00 Introduction (College Football & Powerlifting News)04:25 Partnership with Elite FTS and Personal Experiences11:50 Collagen Supplementation: Debates and Research Overview35:37 Power Development: Training Volumes and Frequencies49:00 Creatine: Dosage, Urination Frequency, and Cognitive Effects1:03:18 Muscular Endurance: Training Insights01:08:34 Hypertrophy and Athletic Performance1:19:00 Creatine During Peak Week1:19:58 Dieting Strategies and Food Focus

In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss various topics including the ongoing debate about the relationship between muscle growth and strength gains. They discuss brand new findings from the largest and longest-running study on resistance training, explore the implications of "apparent" sex differences in strength gains, and emphasize the need for nuanced statistical analysis in understanding the factors that contribute to strength gains and observed sex differences.Want to read a thorough analysis of the article we discussed in this episode (and many more)? Support the show by joining the MASS Community at massresearchreview.comChapters00:00 Intro09:10 The Debate on Muscle Size and Strength12:30 New Research on Muscle Strength and Size20:45 Exploring Sex Differences in Muscle Training26:40 The Hierarchy of Evidence in Research32:00 Relationships Between Strength And Muscle Size36:40 Lifting For Sport: History And Changing Cultural Norms39:00 Back To The Study Results (Understanding Sex Differences in Strength Gains)42:15 Nuances of Statistical Analysis: Relationships Between Strength And Muscle Size54:10 Aside About Collegiate Sports In USA56:50 Causal Discovery Analysis in Strength Research1:08:00 Summary and Conclusions: The Role of Muscle Growth in Strength Gains1:21:45 Listener Question: Sample Sizes in Exercise Science1:27:10 Outro

In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos engage with Dr. Zac Robinson to discuss his dissertation research on the effects of resistance training volume on muscle adaptations. The conversation delves into the complexities of individual responses to training, the importance of research design, and the implications of findings for coaching practices. They emphasize the need for caution in interpreting data and the evolving nature of sports science, highlighting the significance of collaboration and flexibility in training approaches.Chapters00:00 Introduction and Guest Introduction06:25 The PhD Journey and Team Dynamics11:32 Dissertation Overview and Research Focus18:43 Research Methodology and Individual Variability26:50 Understanding Individual Response Variation in Training32:09 Study Design: Isolating Variables in Training Responses37:33 The Importance of Replication in Research42:40 Findings53:41 Limitations and Implications of the Study01:00:17 Genetics and Individual Response Variability01:02:59 The Dose-Response Relationship in Training01:06:25 Shifting Perspectives on Training Individualization01:11:00 The Role of Sports Science in Coaching01:19:51 Future Directions in Resistance Training Research

In this episode, Drs Trexler and Helms discuss various topics including updates on Eric's surgery, the valuable (but very modest) effects of protein intake on muscle gains, incontinence after contest prep, the relationship between sleep quality and nutrient timing, the recent ban on smelling salts in the NFL, and more.Time stamps:00:00 Introduction01:11 Preview of next week's episode (non-responders, hyper-responders, etc)07:01 Trex's surgery update12:11 Discussion on Protein Meta-Analyses and Research Updates (how much does protein intake actually matter for gains?)33:10 Why meta-analyses differ from RCTs in terms of "expiration dates"44:15 The Impact of Training vs. Nutrition (for muscle growth)51:41 Q&A: Supplementation for Lifters (and Specifically Vegans Who Lift)55:49 Incontinence, Increased Urine Output, and Contest Prep59:16 Chrono Nutrition and Sleep Quality01:11:28 The Role of Smelling Salts in Sports Performance (and Football)

In this episode of Iron Culture, Helms and Trex have a lengthy discussion about the ECA stack and yohimbine. The history, the mechanisms, the regulatory changes, the practical applications – you name it, they cover it. Don’t miss this episode if you have an interest in fat loss, stimulants, or dietary supplementation in general.Also, be sure to check out the newest issue of the MASS Research Review! Learn more at massresearchreview.comTime stamps0:00 Intro4:18 New issue of the MASS Research Review10:42 Helms contest prep update13:15 The history of the ECA stack and supplement regulation30:07 Ephedra vs Ephedrine 35:31 Why people took ephedrine / ECA stack36:30 Trends in PED use over time45:00 Research on the ECA stack50:58 Banning lifters for stimulant use53:15 Effects of ephedrine + caffeine on metabolism and fat loss1:02:44 What does aspirin really add to the ECA stack?1:13:00 Do NSAIDs blunt hypertrophy?1:21:25 How yohimbine works (and yohimbe vs yohimbine distinction)1:31:10 Regulatory status of yohimbine1:32:58 Practical applications

Back when Trex was a 14 year old, his wrestling coach noticed his passion for training and nutrition. This coach took Trex under his wing, and they started absorbing and applying as much information as they could. Their source material, almost exclusively, was the content produced by Dr. Jim Stoppani – primarily from magazine articles, but also from the totally novel medium of online video content. Jim was a jacked PhD with tons of “in the trenches” experience - back in 2005 that was a very rare combination, and there’s no question that people like Jim led the way for the next generation of “bodybuilding academics” like Helms and Trex. Jim has made a huge mark on the fitness industry. Perhaps his most impressive feat is maintaining his impact and relevance as the industry has fundamentally transformed itself multiple times. Jim was the face of some of the biggest muscle magazines (in their prime), one of the most recognizable content creators when bodybuilding dot com was THE place for online fitness, and way ahead of the curve when it comes to building your own platform and leveraging mobile fitness applications. In this episode of Iron Culture, the Erics have a great chat with Dr. Stoppani about how the industry (and science communication more broadly) has evolved over the last 25-30 years. To learn more about Jim and support his work, check out his social media channels and his websitehttps://www.jimstoppani.com/ Time stamps0:00 Intro3:22 Jim’s education14:18 Jim’s transition to the muscle magazine industry30:44 Jim’s bodybuilding dot com days44:52 Fitness content creation in the age of social media: the good, the bad, and the ugly

Join hosts Eric Trexler and Eric Helms as they explore the potential "replication crisis" in exercise science, drawing parallels to the well-documented crisis in psychology. In this episode, they delve into the challenges of replicating research findings, the perils of placing too much confidence in singular studies, the importance of cautious interpretation of new studies, and the value of meta-analyses in understanding true effect sizes. Whether you're a seasoned lifter or new to the world of evidence-based practice, this conversation offers valuable insights into making informed decisions about your training.Time stamps:00:00 – Introduction (and Helms’ travel updates)17:29 - Replication Crisis in Psychology: Discussion on the replication crisis observed in psychology and its implications.32:45 – What is “replication”44:36 – Results of “reproducibility project” in exercise science1:00:04 – Why are replication rates so low in exercise science?1:27:24 – What does this mean for “evidence-based fitness” and application of exercise science?Relevant links:www.massresearchreview.comhttps://pubmed.ncbi.nlm.nih.gov/26315443/https://pubmed.ncbi.nlm.nih.gov/40522610/

In this episode of Iron Culture, Dr. Eric Trexler and Dr. Lauren Colenso-Semple discuss science related to attractiveness, coolness, and personality type. They explore scientific studies on the factors associated with perceived attractiveness and "coolness," discussing body fat percentages and societal perceptions. The conversation shifts to how personality traits appear to predict workout preferences and engagement in fitness, then they debate the importance of matching exercise to individual characteristics.Time stamps:00:00 Introduction to Iron Culture and Guests5:57 The Science of (Male) Attractiveness10:39 Evolutionary Underpinnings of Male Attractiveness13:53 Distorted Perceptions of Attractiveness (In the Fitness World)20:10 The Irony of Pursuing Attractiveness22:22 Body-Fat and Optimized Health24:18 Surprising Article Feedback28:50 Unrealistic Body Standards and Gender Perceptions32:49 Achieving the Outcome Versus Doing Hard Things35:07 Attractiveness is More Than Body Shape/Size37:48 The Science of Being Cool47:19 Matching Exercise To Personality TypesReferences:Xia F, Sauciuvenaite J, Bissland R, Hambly C, Starr-Vaanholt L, Faries MD, et al. The relationship between body fatness and physical attractiveness in males. Personality and Individual Differences. 2025 Sep 1;243:113240.de Jager S, Coetzee N, Coetzee V. Facial Adiposity, Attractiveness, and Health: A Review. Front Psychol. 2018 Dec 21;9:2562.Brierley ME, Brooks KR, Mond J, Stevenson RJ, Stephen ID. The Body and the Beautiful: Health, Attractiveness and Body Composition in Men’s and Women’s Bodies. PLoS One. 2016;11(6):e0156722.Sorokowski P, Kościński K, Sorokowska A, Huanca T. Preference for Women’s Body Mass and Waist-to-Hip Ratio in Tsimane’ Men of the Bolivian Amazon: Biological and Cultural Determinants. PLoS One. 2014 Aug 22;9(8):e105468.Tovée MJ, Cornelissen PL. Female and male perceptions of female physical attractiveness in front-view and profile. Br J Psychol. 2001 May;92(Pt 2):391–402.Jayedi A, Khan TA, Aune D, Emadi A, Shab-Bidar S. Body fat and risk of all-cause mortality: a systematic review and dose-response meta-analysis of prospective cohort studies. Int J Obes (Lond). 2022 Sep;46(9):1573–81.Hu J, Chen X, Yang J, Giovannucci E, Lee DH, Luo W, et al. Association between fat mass and mortality: analysis of Mendelian randomization and lifestyle modification. Metabolism. 2022 Nov;136:155307.Ramlau-Hansen CH, Thulstrup AM, Nohr EA, Bonde JP, Sørensen TIA, Olsen J. Subfecundity in overweight and obese couples. Hum Reprod. 2007 Jun;22(6):1634–7.Wei S, Schmidt MD, Dwyer T, Norman RJ, Venn AJ. Obesity and menstrual irregularity: associations with SHBG, testosterone, and insulin. Obesity (Silver Spring). 2009 May;17(5):1070–6.Liu Y, Hu X, Xiong M, Li J, Jiang X, Wan Y, et al. Association of BMI with erectile dysfunction: A cross-sectional study of men from an andrology clinic. Front Endocrinol (Lausanne). 2023;14:1135024.https://psycnet.apa.org/doiLanding?doi=10.1037%2Fxge0001799https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1587472/full

In this episode of Iron Culture, Eric Helms interviews Dr. Stian Larsen, who shares his journey from powerlifting to becoming a researcher in exercise science. They discuss the intricacies of biomechanics, the importance of understanding squat techniques, and the latest research findings on muscle hypertrophy and resistance profiles. Stian emphasizes the need for practical applications in training and the significance of collaboration in research. The conversation also touches on future research directions and the role of education in advancing the field of strength training.Time stamps0:00 Introduction4:33 Stian's Journey in Powerlifting and Coaching16:00 Biomechanics and the Sticking Point in Squats 23:56 Understanding Muscle Forces and Training Strategies33:04 Transitioning to Hypertrophy Research35:43 Research on Muscle Length and Hypertrophy48:58 Practical Applications of Research Findings50:02 Biceps Research Findings and Surprises1:03:28 Practical Applications of Research Findings1:04:53 Quadriceps Hypertrophy Study Results1:22:27 Lateral Raises and Resistance Profiles

In this episode of Iron Culture, the Erics provide some updates, corrections, and clarifications related to their recent episode exploring the science of microplastics. After that they take a brief moment to celebrate the 100th issue of the MASS Research Review, then answer listener questions on topics including: tasty meat alternatives, programming supersets, scaling dietary variables for very small/short individuals, the pros & cons of "extended release" caffeine formulations, the utility & shortcomings of BMI as a health metric, and more.MASS is celebrating its 100th issue, but it's never to late to join in on the fun! Learn more at massresearchreview.comAlso, don't miss Iron Culture's sister podcast, ⁨@fpfpodcast⁩ hosted by MASS's very own Eric Trexler and Dr. Lauren Colenso-SempleTime stamps (coming soon):0:00 Intro0:58 Revisiting microplastics (updates, corrections, and clarifications)25:08 MASS celebrates 100th issue34:00 Well-wishes for bodybuilding legend Ronnie Coleman41:37 Tasty meat alternatives47:12 Programming supersets49:23 Scaling dietary variables for very small/short individuals57:10 The utility & shortcomings of BMI as a health metric1:05:03 Individual response variation to training1:16:12 The pros & cons of "extended release" caffeine formulations

In this episode of Iron Culture, Dr. Eric Helms talks about his forthcoming article in the MASS Research Review covering the purported harms of high-protein diets. This isn’t your typical oversimplified dunk-fest that readily dismisses concerns about high-protein diets. Instead, Helms reviews a thorough paper that reviews common concerns in detail and assessed their plausibility in an objective manner. The claims include: Claim 1 – protein reduces lifespanClaim 2 – protein makes bones weakerClaim 3 – protein harms kidneysClaim 4 – protein causes diabetesAfter that, Dr. Eric Trexler discusses a recent Instagram thread that pulled him into arguments against his will. The post was about his recent article on ketogenic diets and seed oils – two topics that are always bound to attract some controversy and heated debate. This conversation discusses the strengths and limitations of different types of scientific research and also touches on bias, objectivity, and the process of seeking the truth with an open mind.Time stamps:0:00 Intro3:00 Helms’ new article about the purported harms of high-protein diets19:25 Claim 1 – protein reduces lifespan27:48 Claim 2 – protein makes bones weaker43:38 Claim 3 – protein harms kidneys50:53 Claim 4 – protein causes diabetes57:22 Trex’s social media beefs – keto and seed oils1:03:40 Types of observational studies1:08:35 Seeking truth versus defending biases1:17:32 Limitations versus fatal flaws1:24:19 Limitations of RCTs (randomized controlled trials)1:32:23 Wrapping up

In this episode, the hosts discuss various aspects of bodybuilding prep, including caloric intake, metabolic adaptation, and the impact of extreme dieting. They explore historical studies that provide insights into these phenomena and discuss practical strategies for weight loss. The conversation transitions to powerlifting, specifically the recent IPF Worlds, highlighting the competitive dynamics and standout performances in the event. In this conversation, Eric Helms highlights impressive performances and battles in various weight classes. He emphasizes the growth of the sport and the challenges faced by lifters, particularly in extreme conditions. The subsequent Q&A covers the balance between powerlifting and bodybuilding, exercise order for hypertrophy, and the relationship between energy balance and recovery. Additionally, the practicality and effectiveness of using weighted vests for exercise are examined, providing insights into their potential benefits and drawbacks.Time stamps:00:00 Introduction and Helms' Updates on Bodybuilding Prep01:50 Caloric Intake and Metabolic Adaptation05:35 Extreme Cases of Metabolic Adaptation: Insights from Historical Studies25:26 IPF Worlds Recap44:44 Programming for Powerlifting and Bodybuilding (Simultaneously)48:26 Exercise Order and Hypertrophy01:00:23 Energy Balance and Recovery01:05:44 The Pros and Cons of Weighted Vests

In this episode of Iron Culture, the Erics begin by discussing Helms' prep updates and the standout performances from the recent powerlifting World Champions. The conversation also touches on body composition and attractiveness, highlighting the misconceptions in the fitness industry regarding ideal body fat levels. After that they take a deep dive into the strategies of cutting weight in various sports, comparing the approaches of powerlifting, bodybuilding, and combat sports. Finally, they explore the differences in weight cutting techniques across different sports, emphasizing the importance of planning and strategy for optimal performance.Time stamps:00:00 Helms Prep Update and World Powerlifting Highlights15:07 Body Composition, Attractiveness, Evolution, and the Fitness Industry31:16 Trexler's Take On Comparing Weight Cuts in Different Sports (Powerlifting, Bodybuilding, Combat Sports)40:32 Helms' Take On Comparing Weight Cuts in Different Sports (Powerlifting, Bodybuilding, Combat Sports)57:11 Electrolyte Management and Hydration Techniques1:03:05 Final Thoughts on Weight Management and Performance

In this episode of the Iron Culture Podcast, the Erics discuss various topics including updates on Helms' contest prep vlog, a preview of the upcoming Powerlifting World Championships, misconceptions surrounding TRT, the effects of cold exposure, and the concept of lean mass hyper responders. They also discuss the importance of (and misconceptions surrounding) women's health research, and engage in a Q&A session addressing questions about energy expenditure, body composition, and more. Time stamps:00:00 Introduction and Updates02:59 Powerlifting World Championships Preview07:55 New MASS issue; TRT misconceptions16:50 Cold Exposure and Its Misconceptions18:00 Lean Mass Hyper Responders (and resulting chaos)31:20 Women's Health and Fitness Research46:24 Understanding Training Status in Research52:52 Core Strengthening and building general athleticism59:03 Debunking Myths Around Posture and Anterior Pelvic Tilt01:01:50 Evaluating BIA and BIS for Body Composition01:10:48 Reconciling Energy Expenditure Models in Active Populations

What's the deal with microplastics? Where do they come from? Are they in our bodies? If so, are they harmful? Also, what's the deal with microwaving Tupperware and other plastic containers?This episode is all about plastics - what we know, what we don't know, and what you can do about it.Key reference:https://pmc.ncbi.nlm.nih.gov/articles/PMC11800385/Time stamps:0:00 Intro7:20 What are microplastics and where to they come from?16:40 How much microplastic is in our bodies? Does it seem to be a problem?32:05 What can you do about microplastics?41:50 What can you do about Tupperware and other food storage options?1:06:51 Related Q&A1:20:48 Wrapping up

In this episode of Iron Culture presented by MASS, Dr. Eric Helms and Dr. Eric Trexler dive into a wide-ranging discussion covering updates on the long-awaited 3rd edition of the Muscle & Strength Pyramids, the writing process at MASS, and their recent frustrations with pseudoscientific claims in fitness and health.They dissect recent content related to eccentric training, ketogenic diets, LDL cholesterol myths, and the fine line between critical thinking and cynicism. Plus, they tackle rapid-fire audience questions on deloading, protein intake, training at short vs. long muscle lengths, and more.Timestamps0:00 Intro1:43 Muscle and Strength Pyramids Update7:00 Why the Erics are extra snippy (about popular pseudoscience) in the upcoming issue of MASS12:00 Keto diets and LDL (new research)20:20 Why pseudoscience gains popularity24:00 Cynicism vs. Skepticism32:09 Paradigm shifts37:02 Should I deload every 4 weeks?46:02 Shortened vs. lengthened muscle training50:37 High protein diets and kidney health question53:21 Muscle imbalances after injury rehab 61:29 Why do we speak about the thermic effect of feeding so imprecisely? Why not manipulate it with high degree of specificity?74:17 Hypertrophy rep ranges74:56 Exercise science study design versus real-world questions84:54 What's up with microplastics? 93:24 Wrapping up