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
Dec 10, 2025 • 1h 42min
Ep 357 - WNBF Champs Heitor Sousa and Adão Martins
In this engaging discussion, world champions Heitor Sousa and Adão Martins share their journeys in natural bodybuilding. Heitor emphasizes the importance of health and longevity while discussing his meticulous competition strategies. Adão, who navigates offshore work and limited equipment, highlights the significance of community support and consistent improvement. They reflect on their shared experiences at the WNBF, underscoring the value of mentorship and resilience in pursuing excellence. Their camaraderie and dedication serve as an inspiring testament to the sport.
9 snips
Dec 3, 2025 • 1h 7min
Ep 356 - Pain-Free Training (ft. Dr. John Rusin)
Dr. John Rusin, a Doctorate-trained physical therapist turned strength coach, shares his journey from pro sports to focusing on pain prevention for the general population. He discusses insights from his book, outlining six foundational movement patterns critical for injury prevention. The conversation highlights a shift from a purely biomedical approach to a biopsychosocial model in pain management. With an emphasis on health, he presents six physical traits essential for longevity and practical strategies for individualized training that prioritizes longevity over flashy performance.
6 snips
Nov 26, 2025 • 1h 9min
Ep 355 - Mindset of a Bodybuilding Champion (ft. Oscar Moscat)
Oscar Moscat, a professional natural bodybuilder and WNBF/WMBF competitor, shares his insights on training and the emotional journey of bodybuilding. He highlights the critical role of personal motivation and family values in his life. The conversation delves into the blend of competition and self-improvement, his martial arts background influencing his mindset, and the significance of camaraderie within the bodybuilding community. Oscar emphasizes balancing genetics and hard work, and the need for individualized training approaches, while inspiring the next generation of athletes.
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.
