Iron Culture presented by MASS

We have an exciting announcement at Iron Culture, we are combining forces with MASS, Monthly Applications in Strength Sport to bring you regular “MASScast” episodes where we will be joined by one or more of the expert MASS reviewers to talk science. In this inaugural MASScast episode we’re joined by Dr. Eric Trexler to discuss surprising recent data that suggests basal metabolic rates have been decreasing at the population level over recent decades. Is this true? And if so, what’s causing it? In addition, we discuss the continuing confusion regarding high versus low-carb diets. Where is the cut-off for being high or low carb, and when is each a good or bad approach? Listen in to learn what the latest data indicates and how to apply it! For more MASS science-based content check out massresearchreview.com (en español https://revistamass.com/) 00:00 Intro: expanding the Iron Culture pyramid Iron Culture Ep. 164- A Scientific Examination of the Carnivore Diet https://www.youtube.com/watch?v=K336B32efS0  9:58 Trexler’s background Iron Culture Ep. 30- The Science of Weight Loss (Metabolic Adaptation) https://www.youtube.com/watch?v=SeslRPi4VWI&t=18s 16:11 Why is everyone’s BMR dropping? Speakman 2023 Total daily energy expenditure has declined over the past three decades due to declining basal expenditure, not reduced activity expenditure https://pubmed.ncbi.nlm.nih.gov/37100994/ 31:17 Some compelling theories on the topic 38:25 The conflicting conclusions from this paper 48:51 Where are these puzzling findings coming from? And their potential applications  Raskol Apparel https://raskolapparel.com/ 1:00:14 Where are we at with carbohydrates these days? Ribeiro 2023 The Effects of Carbohydrate Intake on Body Composition and Muscular Strength in Trained Men Undergoing a Progressive Resistance Training https://pubmed.ncbi.nlm.nih.gov/37114196/ 1:18:10 Explaining the conflicting anecdotes and evidence Hokken 2021 Subcellular localization- and fibre type-dependent utilization of muscle glycogen during heavy resistance exercise in elite power and Olympic weightlifters https://pubmed.ncbi.nlm.nih.gov/32961628/ Vargas-Molina 2020 Effects of a ketogenic diet on body composition and strength in trained women https://pubmed.ncbi.nlm.nih.gov/32276630/ Vargas-Molina 2021 Effects of a low-carbohydrate ketogenic diet on health parameters in resistance-trained women https://pubmed.ncbi.nlm.nih.gov/34003364/ King 2022 The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/35809162/ 1:30:14 Shoutout to the Pancreas Duke and one final question on the Ribeiro study 1:35:14 Closing out another MONSTER episode and where to find Trexler Instagram @trexlerfitness https://www.instagram.com/trexlerfitness/ Monthly Applications in Strength Sport https://massresearchreview.com/?fbclid=IwAR3FD1QAV8OsU0eE1E2a0VZll8EB5uzAJrjJD03B_wWujzhiSXc7zCTZbY8

In this episode, we discuss two topics, when and how to address fringe topics in the fitness space and the growing data in support of long muscle length partials for hypertrophy. In the former discussion, we discuss how science communicators are often in a difficult position when addressing such fringe ideas. When these beliefs are believed by small segments of the population - especially if they are potentially harmful - simply addressing them can potentially give them more legitimacy if not done right. Then we dive into “lengthened partials”, which only a couple of years ago would have been lumped in with the more common short muscle length partials you roll your eyes at in the gym all the time (think half squats). While formerly a fringe idea, the data continues to elucidate that this approach may have merit for hypertrophy. 00:00 Reviewing reviews: addressing the carnivore diet. Iron Culture Ep. 164- A Scientific Examination of the Carnivore Diet https://www.youtube.com/watch?v=K336B32efS0 40:15 Stretch-mediated hypertrophy and lengthened partials Ep. 189- Stretching & Range of Motion for Strength and Hypertrophy https://www.youtube.com/watch?v=VFrO2UQoIBg Monthly Applications In Strength Sport http://www.strongerbyscience.com/mass/  Warneke 2023 Comparison of the effects of long-lasting static stretching and hypertrophy training on maximal strength, muscle thickness and flexibility in the plantar flexors https://pubmed.ncbi.nlm.nih.gov/37029826/ Kassiano 2023 Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths https://pubmed.ncbi.nlm.nih.gov/37015016/ Schoenfeld 2020 Effects of range of motion on muscle development during resistance training interventions: A systematic review https://pubmed.ncbi.nlm.nih.gov/32030125/ Maeo 2021 Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths https://pubmed.ncbi.nlm.nih.gov/33009197/ Goto 2019 Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men https://pubmed.ncbi.nlm.nih.gov/31034463/ Werkhausen 2021 Adaptations to explosive resistance training with partial range of motion are not inferior to full range of motion https://pubmed.ncbi.nlm.nih.gov/33465838/  Pedrosa 2022 Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths https://pubmed.ncbi.nlm.nih.gov/33977835/ Wolf 2023 Partial Vs Full Range of Motion Resistance Training: A Systematic Review and Meta-Analysis https://journal.iusca.org/index.php/Journal/article/view/182 59:24 Applications of full RoM vs partials 1:16:26 How to standardize RoM in lengthened partials 1:26:58 Applicability to strength Kitai 1989 Specificity of joint angle in isometric training https://pubmed.ncbi.nlm.nih.gov/2737195/ 1:39:32 Eric’s conclusions and closing out

In this episode, we’re joined by Mitchell Hooper fresh off his 2023 World’s Strongest Man (WSM) win. In addition to winning the 2023 WSM, he also won the 2023 Arnold Strongman Classic. He is among only four competitors to have won these two titles in the same year, and he is the youngest ever to do so, now sitting among living legends Brian Shaw, Žydrūnas Savickas, and Hafþór Júlíus Björnsson. In our conversation we discuss how Mitchell seemingly burst onto the scene out of nowhere, what it’s like competing in the WSM, his future, the future of strongman and the WSM in the modern era, and his perspective on being a champion and ambassador. Finally, we discuss how Mitchell’s education - having a master's degree in exercise physiology - influenced his training approach, which is surprisingly simple and seemingly non-traditional. As a relative newcomer to the sport, his approach hasn’t been influenced by typical strongman “dogma” and thus, his entrance onto the scene may have a revolutionary impact on how athletes train for strongman and strongwoman in the modern era.

You’ve probably heard of the famous, ancient lifting stones in Iceland and Scotland, some of which are even replicated and used in strongman competitions. But did you know that over 20 stones (and still counting) have been uncovered just in the last few years in Ireland, many of them heavier than the stones in Iceland and Scotland, by primarily one man? That man, Kettlebell Sport World Champion and amateur historian David Keohan (affectionately called “Indiana Stones”) joins us in this episode to discuss the incredible stories of how these stones were unearthed. You’ll hear about these ancient stones and their rich cultural significance and connections to mythology. While we often think of history as something in the past, when you tune in you’ll learn how some history is still being uncovered in real time! 00:00 Paying respects to a ⭐ ⭐ ⭐ ⭐ ⭐ review 3:20 Introducing David Keohan and lifting stones in Ireland Rogue Fitness documentaries Stoneland: https://www.youtube.com/watch?v=MhQlNwxn5oo Fullsterkur: https://www.youtube.com/watch?v=79Tcsg2Yac8 Levantadores: https://www.youtube.com/watch?v=vck32S27RmM 19:53 Researching the stones 32:18 The process of finding the stones and recording the findings 37:24 Promoting the (oral) history of the stones 52:26 Significance of the symbolism of the stones  1:05:45 Closing out and where to find David  Instagram: @_indiana_stones_ https://www.instagram.com/_indiana_stones_/

Coaches in the evidence-based community are often up to date with the latest in periodization and sports nutrition, but many are not even aware that there is a tremendous amount of research on coaching itself. What makes a good coach? Hint: it’s not simply being up to date with science, as that would mean that every coach prior to the modern era is a bad coach. So, what is it to be a good coach? As the title implies, it’s not about you, it’s about being athlete-centered. But what does that mean? Join in to find out!

We recently visited Dr. James Steele, Dr. “Pak”, and Milo Wolf at Solent University to film some of their research methods and interview them about the innovative, high-quality approaches they take. These guys aren’t just any group of muscle nerds though, they are actively working to improve how sports science is conducted, using and promoting the tools of open science. What is open science you ask? Make sure to tune in to learn, as you might be surprised that despite science being the best tool we have to answer life’s questions, it has many systemic issues from peer review, to the publishing process, to the reward systems in academia, to the gaps in training that sports scientists often have.

Dr. Conor Heffernan is back to discuss our recent trip to Ireland where he introduced us to Ireland’s reigning strongest woman Ayshea Ullah, David Keohan a kettlebell sport world champion dubbed “Indiana Stones”, and the many members of Europe’s oldest continually open gym Hercules Club, in Dublin. On our trip we learned about the only recently uncovered history of Irish stone lifting that goes back centuries, and got to watch as the current physical culturists of modern Ireland physically connected with the past pioneers of strength, and we also sat down with the old and new members of Herc’s in Dublin to learn just how special their community is. Join us in this episode as we reflect on these incredible experiences. 00:00 The fellowship of the stone is back (with a limerick) SBD Road to Sheffield 2023 Series YouTube: https://www.youtube.com/playlist?list=PL85JoAo_KTFuKlOWLRY_-gHj362gYTBOm Instagram: https://www.instagram.com/sbdapparel/reels/ 13:33 The history of the stones that we lifted in Ireland 30:04 The historical and cultural significance of lifting the natural stones 45:22 The origin of Hercules gym and its importance 57:22 Eric and Conor’s experiences of training at Hercules gym 1:26:01 Closing out with the unofficial third member of the Iron Culture establishment

Last week was the first time in our history that we left you without an episode, but don’t worry this painful experience was for good reason. Omar and Eric were in fact, both together in person, with Dr. Conor Heffernan at the SBD Sheffield. Eric was on stage coaching Jessica Buettner, and Conor and Omar were in the audience filming with the help of the newest member of the fellowship, Jonathan Akagha, the strongest cameraman in Europe. The Sheffield was perhaps the most significant meet in raw tested powerlifting, and for the two days leading up to it, the day of, and the day following, we filmed and interviewed the athletes and hosts to capture the experience. In this episode Omar, Eric and Conor sit down to discuss the Sheffield in retrospect: what was it like behind the scenes as a participant, what was it like in the audience, what did it mean for powerlifting, how will it change the future of the sport, and how will it evolve? Tune in as we answer these questions and more!   00:00 Intro to our first in-person podcast in four years… and addressing the bed situation 3:00 Reintroducing Dr Conor Heffernan and discussing the unique spectatorship of the Sheffield 2023 Powerlifting Championships 13:33 The Sheffield backstage environment, running coaching adjustments, and challenging lifts Iron Culture Ep. 214- You Don't Know Powerlifting Coaching https://www.youtube.com/watch?v=Tiq6lvhkN5s 42:20 Framing the leader board for the audience to improve engagement with such a historically significant event 57:39 The history and cultural significance of Sheffield and improving future events 1:19:37 Sustaining global interest and participation in Powerlifting 1:39:54 Our highlights and favourite moments at Sheffield 1:48:39 Final words and closing out

Look no further than the comment section of this post/video and you’ll find knee-jerk answers to the question posed in this title driven by emotional reactions, that are justified after the fact by a poorly thought-out argument that is logically inconsistent. In the philosophy of sport, however, you go the opposite direction. You put forth a logically consistent case, based on established information, within the constraints of the argument. In this episode we chat with philosophy Ph.D. candidate at the Berlin School of Mind and Brain Adrian Kind, who recently collaborated on the article: “Is Bodybuilding a Sport?” with Eric. It is currently in peer review, but available as a pre-print for all to read. This philosophy of sport article by Kind and Helms is a rebuttal to another philosophy of sport article by Aranyosi (2018), where Aranyosi claims competitive Bodybuilding is not a sport, but rather an artistic presentation with sport-like elements. While Adrian and Eric didn’t prove Bodybuilding is a sport in their paper, they refuted the argument as presented. Tune in to learn about the specifics of this debate, and how a conversation typically reserved for Reddit plays out in academia, and why philosophy is actually at the root of all science. 00:00 Intro to the one (another monster episode) … and introducing Adrian Aranyosi 2017 Body, skill, and look: is bodybuilding a sport? https://link.springer.com/article/10.1007/s11097-017-9513-3 Kind & Helms 2023 Is Bodybuilding a Sport? https://sportrxiv.org/index.php/server/preprint/view/270/539  10:44 Discussing the Aranyosi paper: what makes an “activity”, a sport? 26:25 The rebuttal to the takes on posing 41:55 The physical skill component of bodybuilding 1:01:13 The Art vs. Sport spectrum argument Iron Culture Ep. 84- The Original Iron Sport: Gymnastics https://www.youtube.com/watch?v=9_n5AiQvLzQ 1:24:00 Conceding that the physical skill involved in bodybuilding is displaying the body 1:33:40 Why is the categorisation of bodybuilding as a sport perceived as contemptuous? 1:49:03 Do you even lift? Future topics to discuss and closing out Iron Culture Ep. 19- The Science of Hypertrophy (Roundtable) https://www.youtube.com/watch?v=Lw1LDc7_Hrc

Matt Gary is back on Iron Culture after being on way back in episode 16! This time he discusses nuances most people don’t know about game day powerlifting coaching, including even most powerlifters! With the explosion of participants in the sport, there are some weight classes where as many as five individuals could be a world champion depending on how their cards are played. Truly, it’s no longer a question of just who is the strongest, but who is the best powerlifter, which requires coaches to truly know “the game”. In this episode, one of the most decorated platform coaches in the sport’s history, Matt Gary, breaks down what those cards are, all four aces and the joker. Tune in, as this man literally wrote the book on game day coaching (which we’d recommend you read!)   Game Day Coaching Manual: A Powerlifting Coach’s Guide to Maximising Game Day Performance By Matt Gary https://www.supremesportspt.com/gameday-coaching-manual  00:00 An introduction to a very Canadian Eric and Matt Gary Iron Culture Ep. 16- The Art of Coaching https://www.youtube.com/watch?v=i1aGoBMPgYs 10:39 An overview of Matt’s coaching career  18:26 Matt’s strength and conditioning background 25:10 The ins and outs of gameday coaching 35:08 Taking a trip to the ATM and challenging the jury 43:14 Powerlifting technical jargon and application to some Sheffield match-ups 1:05:43 How Matt uses data to inform his practice 1:15:39 Determining the second attempt 1:25:17 Matt’s best advice for coaches  1:40:45 Closing out and where to find Matt Supreme Sports Performance & Training https://www.supremesportspt.com/ Instagram @mlgary72 https://www.instagram.com/mlgary72/?hl=en