Introduction

Dear listener, we just can’t let go. Even though we told you in 2023 we wouldn’t be able to stick to the weekly schedule, we are trying our best to do so anyway. This week, to maintain our codependent relationship with you, we have a solo episode from Mr. Dr. Eric Helms. Unfortunately, Omar had to travel for Raskol and couldn’t join him, but the Cult lives on in a weekly format for a little longer. No, you won’t hear Omar say “Eric” to kick things off, no you won’t have a half-hour of banter, nor will you hear Omar call this a “monster episode” or find some way to reference Yngwie Malmsteen, but you will get a whole lot of science. In this episode, Eric goes in on the topic of specificity for powerlifting and also covers a new diet break study that was just published.

00:00 An intro to a very different Iron Culture episode…

Eric’s affiliate link to the NASM Physique and Bodybuilding Coach Specialization https://shop.nasm.org/n/nasmredirecttocart?products=PBC301K%7CCEU164K&coupons=HELMS50

12:12 Topic One: Specificity and Coexisting Principles of Exercise Science

Chua 2019 Practice variability promotes an external focus of attention and enhances motor skill learning https://pubmed.ncbi.nlm.nih.gov/30831389/

Williams 2017 Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis https://link.springer.com/article/10.1007/s40279-017-0734-y

Fonseca 2014 Changes in exercises are more effective than in loading schemes to improve muscle strength https://pubmed.ncbi.nlm.nih.gov/24832974/

Rossi 2018 Strength, body composition, and functional outcomes in the squat versus leg press exercises https://pubmed.ncbi.nlm.nih.gov/27735888/

Lima 2018 Planned Load Reduction Versus Fixed Load: A Strategy to Reduce the Perception of Effort With Similar Improvements in Hypertrophy and Strength https://pubmed.ncbi.nlm.nih.gov/29584518/

Ralston 2017 The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5684266/

Androulakis-Korakakis 2021 The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8435792/

Iron Culture Ep. 196- How Much Training Do Powerlifters Actually Need To Get Stronger (Ft. Dr. Pak) https://www.youtube.com/watch?v=2EJ0Qp6spGQ

González-Badillo 2006 Moderate volume of high relative training intensity produces greater strength gains compared with low and high volumes in competitive weightlifters https://pubmed.ncbi.nlm.nih.gov/16503695/

Stronger By Science Size Vs. Strength: How Important Is Muscle Growth For Strength Gains? https://www.strongerbyscience.com/size-vs-strength/

Schoenfeld 2016 Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men https://pubmed.ncbi.nlm.nih.gov/27928218/ 

Mangine 2015 The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.12472

Schoenfeld 2014 Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men https://pubmed.ncbi.nlm.nih.gov/24714538/

Keogh 2017 The Epidemiology of Injuries Across the Weight-Training Sports https://pubmed.ncbi.nlm.nih.gov/27328853/

54:33 Practical Applications of Specificity

59:35 Topic Two: New Diet Break Study