Iron Culture presented by MASS
Eric Helms & Eric Trexler
Iron Culture was started by Eric Helms and Omar Isuf as a means of exploring the world of physical culture and attempting to distill a unified philosophy of lifting and to help listeners find greater meaning from the iron. It's now hosted by Eric Helms and Eric Trexler, who repeatedly beg Omar to return as a guest.
Iron Culture focuses on dispensing practical, useful information to the listener, bouncing from history, to philosophy, to contemporary lifting culture issues, to science. The format includes casual conversations between the two hosts on a variety of topics, discussions with a panel of experts and interviews with authoritative figures in the lifting community.
Iron Culture is proudly presented by the MASS Research Review.
Iron Culture focuses on dispensing practical, useful information to the listener, bouncing from history, to philosophy, to contemporary lifting culture issues, to science. The format includes casual conversations between the two hosts on a variety of topics, discussions with a panel of experts and interviews with authoritative figures in the lifting community.
Iron Culture is proudly presented by the MASS Research Review.
Episodes
Mentioned books
11 snips
Nov 19, 2025 • 1h 37min
Ep 354 - All About "Central" or "Systemic" Fatigue
The discussion kicks off with insights on Helms' competition prep and the troubling state of academic publishing. They then explore the nuances of central and systemic fatigue, debating mental versus physical aspects. Personalized deload strategies are emphasized, focusing on nutrition, sleep, and flexibility. The hosts highlight the risks of misinterpreting fatigue in bodybuilding, criticizing current trends that promote minimal effort over effective training. Finally, they tackle modern misconceptions in evidence-based content, warning against a lack of intensity in training.
12 snips
Nov 13, 2025 • 1h 26min
Ep 353 - How To Actually Embrace Long-Term Dietary Changes
Eric Helms, a seasoned coach and competitive bodybuilder, shares insights on transitioning from competition prep to maintenance. He emphasizes the significance of mindset and realistic goal-setting in dietary changes. The discussion touches on managing off-season weight, the psychological challenges of post-diet life, and integrating comfort foods back into one's diet. Eric also offers practical advice for social eating and maintaining sustainable habits while balancing indulgence with health.
21 snips
Nov 6, 2025 • 1h 21min
Ep 352 - Q&A (Protein, Mini-Cuts, and More)
Dr. Eric Helms, a notable coach, researcher, and competitive bodybuilder, shares insights from his prep for the Sacramento Muscle Mayhem. He discusses the nuances of auto-regulated dieting and its impact on recovery. The conversation digs into the pros and cons of mini-cuts and offers practical tips for bulking with a low appetite. Helms also provides updated protein targets for muscle gain and critiques safety concerns around protein supplements, along with strategies for new parents managing sleep loss. A treasure trove for fitness enthusiasts!
50 snips
Oct 29, 2025 • 1h 19min
Ep 351 - New Research on Constrained Model and NSAIDs
Discover the latest insights on the constrained energy expenditure model and its implications on fitness. The hosts dissect new research suggesting how physical activity impacts total energy expenditure and the potential metabolic ceilings. They explore the effects of NSAIDs on muscle growth, warning about the risks of regular use for athletes. Additionally, a fascinating discussion emerges on the varying structures of PhD programs worldwide, emphasizing the importance of research experiences over institutional prestige.
27 snips
Oct 22, 2025 • 1h 8min
Ep 350 - Eric Helms Returns
Dr. Eric Helms, a renowned coach and competitive bodybuilder, shares thrilling stories from his recent travels and competitions, including a memorable emergency room visit in Taiwan after a head injury. He tackles the challenges of jet lag, dehydration, and the mishaps of using laxatives during peak week. Helms discusses his fifth-place finish, autoregulated dieting strategies, and how adapting his nutrition on the fly contributed to his stage success. With humor and insights, he highlights the cultural respect for bodybuilding in Taiwan and his experiences with fans.
5 snips
Oct 15, 2025 • 1h 13min
Ep 349 - Elite Weightlifting: An Inside Look (ft. Wil Fleming)
Wil Fleming, a level five senior international coach with USA Weightlifting and soon-to-be Olympic assistant coach, shares his journey into the world of Olympic weightlifting. He dives into the importance of mental resilience, explaining how athletes can manage arousal levels during competitions. Wil also discusses effective teaching techniques for Olympic lifts and the significance of pre-performance routines. With insights on handling setbacks and the mental game of lifting, he highlights how training your mind can be as crucial as honing your technique.
16 snips
Oct 9, 2025 • 1h 20min
Ep 348 - What Does Your Favorite Fit Pro's PhD Actually Mean?
A recent controversy in fitness sparked a deep dive into the implications of academic credentials. The discussion covers what earning a PhD entails and who decides if it's reputable. It reveals that a PhD signifies commitment and training, but not superiority. Evaluating expertise requires consideration of research output, coaching results, and communication abilities. The hosts encourage listeners to think critically about credentials and select experts based on proven track records rather than prestige alone.
7 snips
Oct 2, 2025 • 1h 16min
Ep 347 - New Retraction (and What It Means For "Evidence-Based" Fitness)
A recent paper on apple cider vinegar was retracted, raising critical questions about evidence-based fitness. Dr. Trex dives into the dramatic claims of the original study and the subsequent statistical investigation that revealed major discrepancies. He emphasizes the flaws in the retraction process and the public's misunderstanding of scientific findings. Additionally, he discusses the importance of scrutinizing research and anecdotes while advocating for community discourse to enhance trust in fitness science.
26 snips
Sep 25, 2025 • 1h 23min
Ep 346 - Helms Updates + Q&A
Eric Helms, a strength and bodybuilding coach, shares his insights on fitness culture following recent travels, including an educational event in Bali. He tackles misconceptions about his commitment to the iron game and discusses effective jet lag strategies. Helms dives into the intricacies of hypertrophy and biomechanics while preparing for his upcoming WNBF Taiwan competition. He emphasizes the importance of community and the evolving science in fitness, urging listeners to remain skeptical of misinformation.
44 snips
Sep 17, 2025 • 1h 10min
Ep 345 - Hot Topics in Fitness (ft. Dr. Lauren Colenso-Semple)
Dr. Lauren Colenso-Semple, a research-minded fitness communicator and co-host of Front Page Fitness, dives into the science of creatine supplementation. She critiques the marketing of 'women-only' creatine and addresses common myths, including issues with creatine gummies and the concept of cycling. The conversation shifts to the critical role of exercise in bone health, offering evidence-based strategies for fracture prevention, alongside dietary recommendations for optimal bone outcomes.
