Iron Culture presented by MASS

A recent dust-up in the evidence-based fitness world has sparked a lot of discussion about credentials. How are they earned, what do they represent, and how do they impact the way we engage with someone's content, recommendations, or products? This episode of Iron Culture discusses all of that (and more).Be sure to support our friends over at elitefts.com by using our discount code (MRR10) to save 10% on your next order of lifting gear or apparel.Time stamps:0:00 Intro4:42 The big dust-up10:01 What goes into a PhD?17:40 Who decides whether or not a PhD is good enough?28:43 Three important points41:36 What does a PhD actually mean?49:47 Evaluating someone's credentials in a given area59:49 Practical tips for assessing claims/creators

In a solo show, Dr. Trex dives into the recent retraction of an apple cider vinegar study that claimed significant weight-loss effects. He details the findings, their statistical issues, and the messy retraction process, emphasizing the shortcomings of publishing systems. The conversation highlights the importance of community scrutiny of research and the need for a true evidence-based approach that combines experience with critical analysis. Trex also warns about the potential dangers of AI-generated studies and the academic bias towards novel findings.

Eric Helms, a respected strength coach and exercise researcher, joins the discussion to clear the air about recent misconceptions regarding his dedication to strength sports. He shares fascinating experiences from his international travels, including a fitness education event in Bali. Helms also delves into strategies for overcoming jet lag and offers insights on hypertrophy and exercise mechanics. With an upcoming competition on the horizon, he reflects on the evolving fitness landscape and the importance of community in training.

Join Dr. Lauren Colenso-Semple, a doctoral researcher and fitness myth-buster, as she unpacks the truth about creatine supplementation. She addresses female-targeted marketing and debunks claims about lower creatine levels in women. The discussion also dives into the rise of creatine gummies and their effectiveness. Moreover, Lauren highlights the crucial role of exercise in enhancing bone health and preventing fractures, emphasizing practical training methods and dietary considerations.

In this episode of Iron Culture, Eric Trexler interviews Dr. Marc Lewis, the director of Applied Sports Science for the Houston Texans. They discuss the role of sports scientists in maximizing athlete performance through data collection, management, and analysis. Marc shares insights on the day-to-day responsibilities of a sports scientist, the importance of understanding athlete load and stress, and the evolution of sports science in the NFL. They also explore the future of sports science careers and provide advice for aspiring sports scientists.Need some lifting gear? Use our discount code (MRR10) over at www.elitefts.comKeep up-to-date with Dr. Lewis and his projects:https://drmarclewis.com/Instagram: @marctlewisTwitter/X: @marctlewisChapters00:00 Introduction to Sports Science in Football01:47 What Does a Sports Scientist Do?7:26 From Data to Decisions11:00 Navigating the Data Overload23:13 Applied Data Versus Peer-Reviewed Evidence27:20 Applying Sports Science Insights to Strength Coaching34:46 The Reality of Overtraining in Elite Sport Versus General Fitness45:17 The Extremes of Human Performance51:01 Unique Needs of Elite Athletes56:45 The Current State (and Future) of Sports Science in America1:09:46 Building a Career in Sports Science

The hosts dive into the intriguing world of collagen supplementation, weighing its benefits and controversies surrounding tendon health and muscle recovery. They also unravel effective creatine usage, discussing dosages and potential cognitive boosts. Insights on muscular endurance reveal its critical role in strength sports, with training strategies highlighted to enhance performance. The discussion includes practical dieting tips for reducing food focus, ensuring a well-rounded approach to athletic performance and well-being.

In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss various topics including the ongoing debate about the relationship between muscle growth and strength gains. They discuss brand new findings from the largest and longest-running study on resistance training, explore the implications of "apparent" sex differences in strength gains, and emphasize the need for nuanced statistical analysis in understanding the factors that contribute to strength gains and observed sex differences.Want to read a thorough analysis of the article we discussed in this episode (and many more)? Support the show by joining the MASS Community at massresearchreview.comChapters00:00 Intro09:10 The Debate on Muscle Size and Strength12:30 New Research on Muscle Strength and Size20:45 Exploring Sex Differences in Muscle Training26:40 The Hierarchy of Evidence in Research32:00 Relationships Between Strength And Muscle Size36:40 Lifting For Sport: History And Changing Cultural Norms39:00 Back To The Study Results (Understanding Sex Differences in Strength Gains)42:15 Nuances of Statistical Analysis: Relationships Between Strength And Muscle Size54:10 Aside About Collegiate Sports In USA56:50 Causal Discovery Analysis in Strength Research1:08:00 Summary and Conclusions: The Role of Muscle Growth in Strength Gains1:21:45 Listener Question: Sample Sizes in Exercise Science1:27:10 Outro

In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos engage with Dr. Zac Robinson to discuss his dissertation research on the effects of resistance training volume on muscle adaptations. The conversation delves into the complexities of individual responses to training, the importance of research design, and the implications of findings for coaching practices. They emphasize the need for caution in interpreting data and the evolving nature of sports science, highlighting the significance of collaboration and flexibility in training approaches.Chapters00:00 Introduction and Guest Introduction06:25 The PhD Journey and Team Dynamics11:32 Dissertation Overview and Research Focus18:43 Research Methodology and Individual Variability26:50 Understanding Individual Response Variation in Training32:09 Study Design: Isolating Variables in Training Responses37:33 The Importance of Replication in Research42:40 Findings53:41 Limitations and Implications of the Study01:00:17 Genetics and Individual Response Variability01:02:59 The Dose-Response Relationship in Training01:06:25 Shifting Perspectives on Training Individualization01:11:00 The Role of Sports Science in Coaching01:19:51 Future Directions in Resistance Training Research

In this episode, Drs Trexler and Helms discuss various topics including updates on Eric's surgery, the valuable (but very modest) effects of protein intake on muscle gains, incontinence after contest prep, the relationship between sleep quality and nutrient timing, the recent ban on smelling salts in the NFL, and more.Time stamps:00:00 Introduction01:11 Preview of next week's episode (non-responders, hyper-responders, etc)07:01 Trex's surgery update12:11 Discussion on Protein Meta-Analyses and Research Updates (how much does protein intake actually matter for gains?)33:10 Why meta-analyses differ from RCTs in terms of "expiration dates"44:15 The Impact of Training vs. Nutrition (for muscle growth)51:41 Q&A: Supplementation for Lifters (and Specifically Vegans Who Lift)55:49 Incontinence, Increased Urine Output, and Contest Prep59:16 Chrono Nutrition and Sleep Quality01:11:28 The Role of Smelling Salts in Sports Performance (and Football)

In this episode of Iron Culture, Helms and Trex have a lengthy discussion about the ECA stack and yohimbine. The history, the mechanisms, the regulatory changes, the practical applications – you name it, they cover it. Don’t miss this episode if you have an interest in fat loss, stimulants, or dietary supplementation in general.Also, be sure to check out the newest issue of the MASS Research Review! Learn more at massresearchreview.comTime stamps0:00 Intro4:18 New issue of the MASS Research Review10:42 Helms contest prep update13:15 The history of the ECA stack and supplement regulation30:07 Ephedra vs Ephedrine 35:31 Why people took ephedrine / ECA stack36:30 Trends in PED use over time45:00 Research on the ECA stack50:58 Banning lifters for stimulant use53:15 Effects of ephedrine + caffeine on metabolism and fat loss1:02:44 What does aspirin really add to the ECA stack?1:13:00 Do NSAIDs blunt hypertrophy?1:21:25 How yohimbine works (and yohimbe vs yohimbine distinction)1:31:10 Regulatory status of yohimbine1:32:58 Practical applications