Iron Culture is officially part of the 3-plate club. In this episode of Iron Culture, hosts Eric Trexler and Eric Helms celebrate their milestone 315th episode while diving into various topics including testosterone replacement therapy (TRT), the efficacy of citrulline malate, training techniques for hypertrophy, managing tendinopathy, the health benefits of coffee, and programming for individuals with obesity. They also discuss how to improve training intensity and the importance of enthusiasm in lifting.

Time stamps:

0:00 Introduction to another addition of Iron Culture

1:35 See the entire MASS team speak at the Sports Nutrition Association Annual Conference https://sportsnutritionassociation.com/sna-annual-2025-conference/

5:55 Questions about testosterone replacement therapy Iron Culture Ep. 136- All About Testosterone & TRT (Yeah We Go There) https://www.youtube.com/watch?v=U5PDtstlmJ0 Tang Fui 2017 The effects of testosterone on body composition in obese men are not sustained after cessation of testosterone treatment https://pubmed.ncbi.nlm.nih.gov/28561278/

20:42 An update on citrulline malate

30:18 Quantifying volume of time-saving techniques Coleman 2022 Muscular Adaptations in Drop Set vs. Traditional Training: A meta-analysis https://journal.iusca.org/index.php/Journal/article/view/135 Sødal 2023 Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/37523092/ 

34:09 Eric’s tips for working around tendinopathy

40:43 Is caffeine bad for teeth and substituting coffee for decaf?

47:31 Hip flexion training for rectus femoris hypertrophy

49:35 Resistance training prescription for people with obesity trying to lose weight

56:24 Defining and increasing training intensity

1:00:46 Training Hard Versus Training Smart