In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss various topics related to fitness, nutrition, and hydration. They delve into the importance of hydration, the potential for overhydration, and the effects of vitamin C and gelatin on muscle recovery. The conversation also covers the debate between eccentric and concentric training for muscle growth, as well as the relationship between cardio and strength training. Throughout the episode, the hosts emphasize the need for evidence-based practices in fitness and nutrition, while also addressing common misconceptions in the fitness community.To attend the upcoming SNA conference electronically and see the entire MASS team's presentations, you can find tickets here:https://sportsnutritionassociation.com/sna-annual-2025-conference/To submit a question for us to answer on the show, head over to https://massresearchreview.com/ironculture/Time stamps:00:00 Introduction04:28 Hydration: The Basics and Common Misconceptions07:17 Research Insights on Hydration and Performance10:26 The Impact of Dehydration on Training Adaptations13:23 Overhydration: Risks and Considerations16:37 Practical Hydration Tips for Athletes19:28 Understanding Electrolytes and Hydration Strategies22:22 Final Thoughts on Hydration and Performance32:06 Understanding Supplements: DIM and Urine Color Changes34:12 Vitamin C and Gelatin: Are They Worth It?39:33 Micronutrients: The Balance of Too Much and Too Little47:36 Eccentrics vs. Concentrics: Debunking Myths in Muscle Growth55:24 Heart Rate Variability and Recovery: What You Need to Know01:05:37 The Interference Effect: Cardio and Resistance Training Adaptations

Dr. James Steele, a renowned sports scientist known for his critiques of periodization, dives into the evolving landscape of exercise science. He challenges conventional training methods and emphasizes the need for a theory-driven approach in research. The discussion covers the philosophical foundations of scientific inquiry, complexities in resistance training research, and the significance of collaboration and causal inference. Steele advocates for high-powered studies to enhance training methodologies and the importance of understanding the mechanics behind training effects.

In this episode of Iron Culture, Eric Helms and guests Conor Heffernan and Dr. Juan Carlos Casano delve into the intricate relationship between bodybuilding, performance-enhancing drugs, and athlete welfare. They discuss the historical context of bodybuilding, the cultural norms that have evolved over the years, and the alarming trends in mortality rates among bodybuilders. The conversation emphasizes the need for transparency in the sport and the impact of social media on perceptions of bodybuilding. The guests advocate for a more nuanced understanding of the issues surrounding drug use in bodybuilding and the importance of separating competitive practices from recreational bodybuilding for the sake of athlete safety. This conversation delves into the complexities of bodybuilding, focusing on the democratization of drug information, cultural issues, historical perspectives, and the impact of social media. The speakers discuss the need for regulation and safety measures in the sport, the motivations behind bodybuilding, and the legacy of past champions. They emphasize the importance of having open conversations about athlete safety and the future of bodybuilding, particularly in light of the increasing influence of social media and the need for a cultural shift within the sport.Time Stamps:00:00 Welcome to another Iron Culture episode hosted by one Eric (Helms)https://sportsnutritionassociation.com/sna-annual-2025-conference/ 3:06 Welcoming back Dr Conor Heffernan and introducing Dr Juan Carlos Cassano and their new pre-print paperCassano 2025 The Golden Paradox Mortality Trends Across Three Eras of Bodybuilding (1900-1990) https://sportrxiv.org/index.php/server/preprint/view/513Iron Culture Ep. 203- Can Enhanced Bodybuilding Be Safer? (Ft. Dr. Guillermo Escalante) https://www.youtube.com/watch?v=7G_c1umHswE 10:58 The ideas behind the paper – shifting norms and starting discussion 26:32 The rise of natural bodybuilding and embedding safety in bodybuilding 37:33 The Overton window of physiques and PEDs for professional and recreational bodybuilders 41:56 How bodybuilding history relates to contemporary bodybuilding and PED dosages  54:42 Motivations for competing, pushing the limits, and building a legacy 1:10:25 Precedence of attempting to implement constraints into bodybuilding 1:21:13 Influence of social media, motivations for competing, and irresponsible use of PEDs 1:35:09 Final thoughts

Joining the conversation is Dr. Mike Ormsbee, a Full Professor at Florida State University and an expert in resistance training and fat oxidation. He discusses how resistance training effectively aids fat loss and challenges common myths surrounding energy expenditure. The talk dives into the roles of myokines, the significance of protein timing, and how sleep quality interacts with nutrition. They also explore nuanced views on caloric dynamics and emphasize personalized approaches to training and nutrition for better body composition.

In this episode, Drs Trexler and Helms are joined by Dr. Eduardo De Souza to discuss the complexities and misconceptions surrounding high volume training in the context of hypertrophy research. He shares insights from his extensive research background, emphasizing the importance of understanding participant experiences and the nuances of training volume. The conversation also touches on the challenges of research methodology, the need for improved reporting standards, and the future directions of exercise science research. Time stamps:0:00 Introducing Dr Eduardo De Souza and some housekeepinghttps://sportsnutritionassociation.com/sna-annual-2025-conference/ 4:23 Eduardo’s background and work in high volume training researchScarpelli 2022 Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals https://pubmed.ncbi.nlm.nih.gov/32108724/Enes 2024 Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect? https://pubmed.ncbi.nlm.nih.gov/37796222/ 19:55 Measurement methods and errorsBarsuhn 2025 Training volume increases or maintenance based on previous volume: the effects on muscular adaptations in trained males https://pubmed.ncbi.nlm.nih.gov/39665246/ 26:00 The participant experience in high volume research and oedema 41:40 Criticisms of research methods 48:29 The applications of Eduardo’s research 59:12 Trained and untrained participants and future researchde Souza 2007 Acute effect of two aerobic exercise modes on maximum strength and strength endurancehttps://pubmed.ncbi.nlm.nih.gov/18076237/ 1:09:46 The aspects of future research which excites Eduardo (and a sneak peak into some sleep research) 1:21:45 Closing out and where to find Dr Eduardo de SouzaInstagram @dr.desouzaeo https://www.instagram.com/dr.desouzaeo/?hl=en 

Join a lively discussion about the challenges of intensive training, including the surprising effects on health and personal anecdotes. Dive into the upcoming NFL combine's athletic feats and recent research on lengthened-biased training, examining the importance of statistical understanding in exercise science. Explore the complexity of resistance training methodologies, the balance of theory and empirical evidence, and insights on protein needs based on training styles. Plus, get excited about upcoming conferences and how data tools can enhance athletic performance!

Celebrate a milestone as hosts dive into testosterone replacement therapy, discussing its misconceptions and societal pressures. They explore the effectiveness of citrulline malate and innovative training techniques for hypertrophy, all while managing tendinopathy with exercise modifications. The health benefits of coffee are unveiled, alongside tailored programming for those with obesity. Finally, the hosts emphasize curiosity in training to break through plateaus, blending science with passion in the pursuit of strength.

This episode of Iron Culture begins with a rant/story by Dr. Trexler that highlights some issues with scientific publishing. He describes a study on apple cider vinegar, his MASS article criticizing the study, and the subsequent letter to the editor (and response from the original authors). This discussion is followed by a Q&A session with Dr. Helms covering protein during weight loss, headaches from creatine, machines for joint comfort, mixing creatine + caffeine, low volume training for hypertrophy, biceps curl variations, fiber recommendations, and more.The MASS crew records Iron Culture LIVE on YouTube, Monday nights at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link:https://massresearchreview.com/ironculture/Time stamps:0:00 Introduction and where to submit your questionshttps://massresearchreview.com/ironculture/2:22 Sneak peak into a future MASS article and being careful when reading researchOriginal Article: Abou-Khalil 2024 Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study https://nutrition.bmj.com/content/7/1/e000823Letter: Improbable data characteristics and extreme effects of apple cider vinegar on weight loss https://nutrition.bmj.com/content/early/2025/02/06/bmjnph-2024-000997Response to Letter: Abou-Khalil 2024 Comprehensive clarification of statistical and data concerns on the effects of apple cider vinegar on weight loss https://pmc.ncbi.nlm.nih.gov/articles/PMC11773656/#R121:23 Final thoughts on the papers28:18 Q&A 1 Protein intake during weight loss?Iron Culture Ep 313 - Is More (and More, and More) Protein Better for Muscle Retention https://www.youtube.com/watch?v=zWD83HYvJ_gRefalo 2025 Effect of Dietary Protein on Fat-Free Mass in Energy Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx30:04 Q&A 2 Headaches as a side-effect of creatine?35:48 Q&A Rapid Fire: Machines for joints, hypertrophy of biarticular muscles with squats and deadlifts,42:27 Q&A Rapid Fire 2: Creatine and caffeine, decaffeinated coffee47:45 Q&A 3 Can low volume be optimal for hypertrophy?51:36 Q&A 4 Hammer curls for maximal bicep gains?Kassiano Distinct muscle growth and strength adaptations after preacher and incline biceps curl https://pubmed.ncbi.nlm.nih.gov/39809454/Zabaleta-Korta 2023 Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women https://pubmed.ncbi.nlm.nih.gov/37559762/58:30 Q&A 5 Up and downsides of fiber and some practical tips1:03:05 Q&A Rapid Fire 3: Muscle length and peak contraction, different training for upper and low body, aerobic fitness with time-saving techniquesVarovic 2024 Regional Hypertrophy with Resistance Training—Does Muscle Length Matter? https://sportrxiv.org/index.php/server/preprint/view/464#:~:text=In%20summary%2C%20our%20results%20indicate,to%20shorter%20mean%20muscle%20lengthsde Salles 2010 Strength increases in upper and lower body are larger with longer inter-set rest intervals in trained men https://pubmed.ncbi.nlm.nih.gov/19811949/1:10:41 Closing out another wonderful episode of Iron Culture---Music credit:Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100806Artist: http://incompetech.com/

Martin Refalo, a recent PhD graduate in exercise science, joins the discussion to unpack the complex world of protein intake and muscle retention. He reveals insights from a meta-regression study that challenges common misconceptions about protein requirements. The conversation dives into the importance of individualized protein recommendations based on body composition, emphasizing the benefits of using fat-free mass for calculations. They also discuss the statistical hurdles in nutritional research and the need for ongoing community engagement in fitness science.

Dr. Mike Zourdos, a health and fitness expert, joins the team to tackle some intriguing questions. They discuss the real implications of muscle soreness and its relation to training volume. Zourdos shares insights on optimal protein intake and the effectiveness of plant-based sources for fitness enthusiasts. The conversation also delves into the dynamics of returning to exercise after interruptions, highlighting strategies for effective recovery. With a clever blend of humor and science, this chat is a must-listen for fitness fans!