Iron Culture presented by MASS

Newly added co-host Eric Trexler discusses exercise energy compensation, the complexities of calories in and calories out, and the future of research in this field. They also talk about the utility of doubly labelled water and the potential negative effects of low energy availability. A light-hearted conversation includes personal anecdotes and perspectives on bodybuilding competitions.

Fresh off his historic performance at USAPL Mega Nationals 2023, Austin Perkins joins Iron Culture to share his story of how in just two short years he exceeded Taylor Atwood’s 2021 record performance which many thought would stand for years to come. Austin Perkins totalled 851kg in the under 75kg raw men’s division, totalling more than the 82.5kg winner, and importantly 12.5kg more than Taylor Atwood’s 2021 record of 838.5kg, which importantly, resulted in Taylor beating Austin by 68.5kg. What’s the story behind Austin’s rise, and is he the new pound for pound king of raw, tested powerlifting? Join us on Iron Culture for the full story! 00:00 Introducing Austin Perkins (a top-tier hunk) to Iron Culture and his dominant performance at USAPL Mega Nats Iron Culture Ep. 241- The End of Iron Culture (As You Know It) https://www.youtube.com/watch?v=-ckvqnB-Ueg 12:18 The younger generation of powerlifters and long-term progression 17:25 Austin’s backstory 25:43 The Austin Perkins story continued  Iron Culture Ep. 82- Becoming A Respected Strength Coach https://www.youtube.com/watch?v=5E9hM_jyOLs 44:56 The road to 800kg 59:35 “Ya’ll think you’re close, but you have no idea” - Austin’s comeback from injury and breaking records 1:33:03 The USAPL split and the battle for Worlds 1:42:47 Thanking and showing our respect for Austin Instagram @the75kg https://www.instagram.com/the75kg/?img_index=1 YouTube @Perkthe75kg https://www.youtube.com/@Perkthe75kg  TikTok @the75kg https://www.tiktok.com/@the75kg  Online Coaching https://www.gamedaybarbell.com/online-coaching

The hosts discuss their plans to bring a third person on board as part of an 'iron thrupple' and reflect on recent performances at the USAPL Mega Nationals. They also explore the shift from strength and powerlifting to bodybuilding in social media. Additionally, they touch on engaging the fitness community, finding one's tribe, and the differences between powerlifting and natural bodybuilding.

The Iron Culture alumni tour continues with the four year anniversary of the last appearance of Cliff Wilson, who returns to Iron Culture after another four years in the trenches to share his perspectives on coaching. Simply put, Cliff probably has the most impressive coaching resume of any physique coach in the game. Most interestingly, he sees himself as an evidence-based coach. But that’s not necessarily a win for #science, if anything, it’s a wake up call for people to have a better understanding of what it actually means to blend experience, scientific findings and individual differences together into the art of effective coaching. Join us as we sit down to discuss the topic with one of the most decorated coaches in the game. 00:00 Introduction: the return of Omar Isuf to YouTube Science vs Broscience: What Will Actually Build More Muscle!? https://www.youtube.com/watch?v=zHmceMSIrxg  05:42 Welcoming Cliff (and his polo) back to Iron Culture Iron Culture Ep. 36- How To Look Your Absolute Best: Peaking https://www.youtube.com/watch?v=YShi00QoSTY 12:16 Science vs broscience 19:43 Having an ego and changing your position 24:30 Cliff’s communication strategies with clients 36:25 Navigating the psychology of people who compete in physique sport 44:10 Cliff’s coaching journey and success 52:02 The evidence-based coach, and anecdotal and scientific evidence 1:13:30 Being wrong, the limitations of science, and retrospective framing  1:17:44 Closing out and driving forward the sport of bodybuilding Where to find Cliff Instagram @cwteamwilson https://www.instagram.com/cwteamwilson/?hl=en Team Wilson https://www.teamwilsonbb.com/ Unrivaled Coaching https://www.unrivaledcoach.com/

Dr. Grant Tinsley, researcher in body composition and leader of the Texas Tech University body composition lab, joins Iron Culture to discuss the nuances of body composition testing. Topics include bioelectrical impedance for physique sport peaking, DEXA and the six-compartment model, errors in body composition assessment, metabolism measurement and adaptation, and the future of body composition testing.

It’s the four-year anniversary of the last appearance of then MR. Alex Kolliari-Turner, now DR. Alex Kolliari-Turner, who returns to Iron Culture to share the results of his now-completed Ph.D. research on the long-term performance-enhancing effects of anabolic steroids (if any). A lot has changed in this burgeoning area of research, as it hinges on a theory of muscle physiology: myonuclear domain theory. Our understanding of the mechanisms of “muscle memory” leads to the possibility of anabolic steroid use providing permanent long-term effects…but what if myonuclear domain theory comes under scrutiny? That’s exactly where the science is at the moment. As new mechanisms of muscle memory are being explored and the first human data emerges, the picture becomes more complicated. Join us in this fascinating episode as we explore the intersection of muscle physiology, performance-enhancing drug mechanisms, and anti-doping! 00:00 Introduction to an anabolic episode of Iron Culture and Dr Kolliari-Turner Iron Culture Ep. 29- The Science & History of Steroids (And Drug Testing) https://www.youtube.com/watch?app=desktop&v=XN7u4-ckZK8  Kolliari-Turner 2023 An observational human study investigating the effect of anabolic androgenic steroid use on the transcriptome of skeletal muscle and whole blood using RNA-Seq https://pubmed.ncbi.nlm.nih.gov/37138349/  Kolliari-Turner 2021 Analysis of Anti-Doping Rule Violations That Have Impacted Medal Results at the Summer Olympic Games 1968-2012 https://pubmed.ncbi.nlm.nih.gov/33835351/  Kolliari-Turner 2021 Doping practices in international weightlifting: analysis of sanctioned athletes/support personnel from 2008 to 2019 and retesting of samples from the 2008 and 2012 Olympic Games https://pubmed.ncbi.nlm.nih.gov/33415428/  07:42 Myonuclear permanency  Gundersen 2016 Muscle memory and a new cellular model for muscle atrophy and hypertrophy https://pubmed.ncbi.nlm.nih.gov/26792335/  Snijders 2020 The concept of skeletal muscle memory: Evidence from animal and human studies https://pubmed.ncbi.nlm.nih.gov/32175681/ Yu 2020 Potential effects of long-term abuse of anabolic androgen steroids on human skeletal muscle https://pubmed.ncbi.nlm.nih.gov/32343079/  24:42 Myonuclear domain flexibility? Murach 2018 Myonuclear Domain Flexibility Challenges Rigid Assumptions on Satellite Cell Contribution to Skeletal Muscle Fiber Hypertrophy https://pubmed.ncbi.nlm.nih.gov/29896117/ Bagley 2023 The myonuclear domain in adult skeletal muscle fibres: past, present and future https://pubmed.ncbi.nlm.nih.gov/36629254/ 31:04 Myonuclear domain theory 36:31 Dr Kolliari-Turner’s research Doctoral Thesis Anabolic Androgenic Steroid doping in Weightlifting and the Summer Olympic Games alongside their impact on muscle memory and the human transcriptome https://research.brighton.ac.uk/en/studentTheses/anabolic-androgenic-steroid-doping-in-weightlifting-and-the-summe Lima 2023 The MMAAS Project: An Observational Human Study Investigating the Effect of Anabolic Androgenic Steroid Use on Gene Expression and the Molecular Mechanism of Muscle Memory https://pubmed.ncbi.nlm.nih.gov/35533133/ Smit 2021 Positive and negative side effects of androgen abuse. The HAARLEM study: A one-year prospective cohort study in 100 men https://pubmed.ncbi.nlm.nih.gov/33038020/ 57:05 Other research on past-AAS use and higher myonuclei density Nielsen 2023 Higher myonuclei density in muscle fibers persists among former users of anabolic androgenic steroids https://pubmed.ncbi.nlm.nih.gov/37466198/ Eriksson Doctoral Thesis 2006 Strength training and anabolic steroids: a comparative study of the trapezius, a shoulder muscle and the vastus lateralis, a thigh muscle, of strength trained athletes http://umu.diva-portal.org/smash/record.jsf?pid=diva2%3A144813&dswid=-2747 1:04:45 The challenges of being enhanced 1:16:14 Closing out the natural podcast

Dr. Eric Trexler, an expert in dietary fat intake guidelines, joins Iron Culture to discuss the elusive topic of a minimum dietary fat intake. They explore the importance of fat for survival, hormone levels, and gallstone formation. The podcast also delves into the impact of fat on fat-soluble vitamin absorption and sex hormone production. The hosts discuss a hypothetical bodybuilding rivalry and emphasize the importance of essential fatty acids in the diet. Tune in for evidence-based guidance on fat intake.

World leading muscle fiber researcher Dr. Andy Galpin discusses muscle fiber typing, misconceptions, and training adaptations. Topics include slow vs fast twitch lifting, fiber conversion, measuring muscle fiber composition, fiber-specific hypertrophy, outdated muscle fiber myths, and future research directions. The podcast provides a highly educational and informative discussion on muscle physiology.

Laurin Conlin is back on Iron Culture after a long hiatus! For those who missed her first appearance, Laurin Conlin, MS is a coach and high-level competitor, having competed as an IFBB Pro Bikini athlete from 2014-2018. She recently visited Eric before they flew to Melbourne to present at the annual Ultimate Evidence Based Conference at JPS Health & Fitness. In her and Eric’s conversations in and around the event, they discussed “the competitor trap”; the unique atmosphere and culture in the NPC and IFBB that seems to encourage bikini competitors specifically to compete annually, stay lean, and in many cases work with coaching teams with bad reputations. Why does this happen, and what are the consequences? Tune in to find out! 00:00 Laurin’s New Zealand journey and travel tips with Eric 05:43 Reintroducing Laurin Conlin 2021 Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial https://pubmed.ncbi.nlm.nih.gov/34187492/ Iron Culture Ep. 38- Flexible Dieting, Meal Plans & Nutrition (Ft. Laurin Conlin) https://www.youtube.com/watch?v=pKPXHb0v_Xs  09:26 The regular competition cycles of Bikini competitors 20:05 The appeal of competing in Bikini 35:32 The popularity, incentives, and pressures of competing in Bikini 46:23 The issues that competitors face Washington Post Article https://www.washingtonpost.com/video/national/investigations/exploited-for-decades-female-bodybuilders-speak-out/2022/10/25/a93a60ff-b70a-42de-8cf6-7ed5f808f403_video.html 1:07:35 The changes that need to be made 1:17:33 Educating others and the pushback 1:23:33 Social media influencers and the algorithm 1:34:27 Where can you find Laurin? Instagram @laurinconlin https://www.instagram.com/laurinconlin/?hl=en Team LoCoFit https://www.teamlocofit.com/ 

Last week we dropped the bombshell that we were going to have the opportunity to interview icon and 8x Mr. Olympia Ronnie Coleman, this week, we recap how it went. This episode was recorded while we were still in Texas, after returning to Austin following our road trip to the original Metroflex in Arlington. We not only got to interview Ronnie while there but also Brian Dobson, the founder of Metroflex and the man who shepherded Ronnie into competitive bodybuilding. The story of Metroflex and the philosophy it’s based on is just as important as Ronnie’s story, as it helps us understand the environment where this champion formed. We also had the pleasure and privilege of interviewing Big J, who we are eternally grateful to as he was the one who set up our interview with big Ron. He shared his experiences as the training partner of Ronnie and as a long-time member of Metroflex. You’ll learn a lot of interesting things in this episode, like: what was the Texas bodybuilding scene like decades ago? What were Ronnie’s early competitive experiences like? Who were Ronnie’s inspirations? What was Metroflex like at that time and how did its culture form? You don’t want to miss this one if you’re a fan of contemporary bodybuilding! 00:00 Yeah buddy! (intro) 06:57 Conor and Eric’s experiences of Metroflex Iron Culture Ep 234 We Met Ronnie Coleman- The Recap (feat. Conor Heffernan) https://www.youtube.com/watch?v=RIRZnkzsLlk 16:10 Metroflex and gym cultures 29:26 The community of intensity and the importance of environment 38:36 Defining a “hardcore” gym 48:10 Meeting Ronnie 1:06:14 Dogma vs intensity 1:20:12 Training, motivation, and how it fits into your life 1:24:15 Brian Dobson, lunges, and muscular glutes 1:31:00 Closing out a hardcore Iron Culture episode