This podcast delves into the age-old recommendation of drinking more water to aid in weight loss, questioning its effectiveness based on recent meta-analyses. The hosts explore the nuances of hydration, its impact on exercise performance, and weight management, shedding light on myths about hydration and urine color monitoring. Additionally, they discuss the gastrointestinal effects of sugar alcohols found in protein bars and the importance of personal experimentation to find suitable options.

Powerlifters use techniques to milk every last kilo out of their bench press, including wide grips, tightly wound wrist wraps, leg drive, and – the most hated technique in the comment section – an arched-back to reduce the range of motion. Indeed, it can get so heated in the comments it likely even influenced an IPF rule change last year. But how many kilos does an arch really give you? How many bench pressers did this rule change impact, and was there really a need for the rule changes? Further, why do we apply a different standard for what is considered “cheating” to different lifts or athletic movements, like technical manipulation in high jump, or weightlifting? In this episode you’ll get the full complement of the Iron Culture themes: we discuss the current culture around the IPF rule change and contemporary perspectives on arched bench press, the history of the clean and press in Olympic weightlifting up to 1972 which has some very interesting parallels, and finally a recently published study which attempted to quantify how much an arch increases bench press 1RM. 00:00 Intro to an episode about when Powerlifting was Powerlifting 03:33 The good old IPF and their regulations 08:40 The bench press rule change 15:23 The motivating factor for the rule change 20:01 Trexler’s technique and thoughts on the rules Barbend article: https://barbend.com/ipf-bench-press-rule-change-2023/ 26:22 The history of Olympic weightlifting and Powerlifting and the change in rules 38:39 The Fosbury flop and the perception of different movements and innovations 44:52 Athletes finding ways to maximise performances within rules  57:16 A recent study on arching in the bench press Bartolomei 2024 Flat-Back vs. Arched-Back Bench Press: Examining the Different Techniques Performed by Power Athletes https://pubmed.ncbi.nlm.nih.gov/38551927/ 1:05:38 The nature of the fragile ego and the final point on the perspective of the spectator

Dr. Lauren Colenso-Semple and Dr. Kim SantaBarbara, new PhD graduates, share insights on menstrual cycle training for lifters. They discuss muscle protein responses, menstrual symptoms, and the impact of mindfulness-based yoga. The podcast explores challenges in researching menstrual cycle phases, individualization in programming, and the complexities of hormone fluctuations. It also touches on the effectiveness of phase-based training and advocates for tailored approaches for female athletes.

We’re back with another trio episode, and in this one, the hosts dig deeper into the Trex-lore. Eric Trexler has been training since his early youth, but only recently has he struggled with his fitness, and health and even had to rethink who he is as a lifter, due to lingering pain. Pain and injury are complex and multifaceted, but the body is resilient and often heals itself with time. But what can you do when nothing seems to work? When you seemingly can’t change your circumstances the only thing left is to change your perspective. Join us in this episode as the hosts share these perspectives, with a collective experience of over 50 years under the bar.

Bodybuilding coach Kassem Hanson joins the podcast to discuss applied biomechanics and anatomy for bodybuilding. They cover exercise selection principles, working around injuries, leg press muscle targeting, and the application of biomechanics research for training.

Discussion on the challenges faced by hardgainers in bodybuilding and strategies for muscle growth. Exploring the complexity of identifying non-responders in training programs and individual responses to training protocols. Delving into fiber type dominance and training outcomes, training plateaus, and volume adjustments in bodybuilding. Also, anecdotes about cardio fitness struggles, Tom Platts' intense leg day, and a plea for listener engagement.

Dr. Wes Goodman, a Biomechanics and Motor Control PhD holder, discusses how musculoskeletal modeling can help understand squat performance. They debunk myths in powerlifting biomechanics, emphasize external cues for performance enhancement, and delve into cognitive versus ecological perspectives in motor control theory. Topics include skill acquisition through varied practice, squat biomechanics comparison, and future directions in powerlifting analysis.

Experienced powerlifter Mike Tuchscherer discusses mental maturity in lifting, his 20-year journey, and future plans in equipped lifting. They delve into the challenges of aging in powerlifting, adapting to setbacks, finding motivation, and embracing constraints for long-term progress.

Pro natural bodybuilder and exercise science researcher Eric Trexler shares insights on low bar squatting, controversies in Iron Culture, and his dislike for peak weeks. The podcast explores scientific precision, powerlifting vs. bodybuilding, nostalgic online fitness communities, evolution of training styles, peaking strategies in bodybuilding, and personal fitness journeys.

Exploring the challenges of scientific retractions and the impact on research integrity. Discussing the complexities of correcting misinformation in science and the stigma associated with retractions. Delving into the need for improved mechanisms for retractions and ethical responsibilities in science communication. Highlighting the importance of accuracy and responsibility in sharing scientific findings.