Iron Culture presented by MASS

This is a very special episode of Iron Culture because it's the WORLD PREMIERE of "Front Page Fitness," a new podcast hosted by Drs Eric Trexler and Lauren Colenso-Semple. If you're part of the Iron Cult, these folks are no strangers - both have been on Iron Culture numerous times, and both are co-authors of the MASS Research Review.In Front Page Fitness, Eric & Lauren discuss the hottest health and fitness topics that are causing controversy, generating buzz, or dominating headlines. In other words, it's your weekly health and fitness newspaper, delivered in podcast form. Be sure to subscribe to their new podcast so you can continue enjoying their weekly episodes:https://www.youtube.com/@fpfpodcasthttps://creators.spotify.com/pod/profile/frontpagefitness/Time stamps:00:00 Intro01:40 Eric & Lauren introduce the show (and themselves)15:18 No safe level of alcohol intake?49:42 Florida man has "cholesterol hands"

The MASS Research Review started in 2017 and has provided cutting-edge evidence-based fitness content - every single month - ever since. Nearly 1500 articles and videos later, the MASS Crew is all in the same physical location for the first time in history.To commemorate the occasion, the MASS Crew sat down for a roundtable discussion about interpreting, communicating, and applying science in a nuanced manner. Listen along to gain some insights related to strengths, limitations, caveats, and tips for applying the information you gather from content creators and published research.

In this episode of Iron Culture, host Eric Trexler and guest Jake Remmert discuss a new meta regression paper focusing on per session set volume and its impact on hypertrophy and strength. They explore the nuances of per session training volume, the implications of the findings, and address common misconceptions in the fitness community. The conversation emphasizes the importance of understanding the data and its limitations while providing practical applications for training.Time Stamps:0:00 Housekeeping and Introducing Jake Remmert and his journeyMASS Research Review https://massresearchreview.com/Sports Nutrition Association Annual Conference 2025 https://sportsnutritionassociation.com/sna-annual-2025-conference/ 16:00 New meta-analysis on per-session volume: an insight into the methodsPelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain https://sportrxiv.org/index.php/server/preprint/view/460/version/587Robinson 2024 Exploring the Dose–Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions https://pubmed.ncbi.nlm.nih.gov/38970765/Remmert 2025 Is There Too Much of a Good Thing? https://sportrxiv.org/index.php/server/preprint/view/537/version/689 29:45 Diving into the findings related to hypertrophy 44:44 Issues with conducting a study directly assessing per session set volume 47:02 Strength results 58:07 The practical applications: how the results of these meta-regressions influenced Jake’s training and coaching 01:15:21 Addressing the feedback on the paperRefalo 2024 Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals https://pubmed.ncbi.nlm.nih.gov/38393985/ 01:24:17 Jake’s final thoughts on the paper and a quick history of meta-analyses Where to find Jake:Instagram: @jake.remmert_coach https://www.instagram.com/jake.remmert_coach/Website: https://www.jakeremmert.com/

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 Intro 07:17 Afterhours question: over- and de-hydration Peacock 2011 Initial hydration status, fluid balance, and psychological affect during recreational exercise in adults https://pubmed.ncbi.nlm.nih.gov/21574099/Stover 2006 Urine specific gravity in exercisers prior to physical training https://pubmed.ncbi.nlm.nih.gov/16770361/ Kouri 1995 Fat-free mass index in users and nonusers of anabolic-androgenic steroids https://pubmed.ncbi.nlm.nih.gov/7496846/13:24 Hydration status, training adaptations, and strategies for athletic events26:08 Gut cut and water manipulation strategies for powerlifting and lifestyle factors which could be influencing hydration status31:50 Urine colour (vitamin supplements and DIM)35:47 Afterhours question: Are Vitamin C and Gelatin worth the hype?42:17 Q&A 1: Can you consume too many micronutrients?49:13 Q&A 2: Eccentric muscle actions for hypertrophyda Silva Comparison Between Eccentric vs. Concentric Muscle Actions On Hypertrophy: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/39652733/57:05 Q&A 3 Heart rate variability (HRV) and fatigue and recovery Robinson 2024 Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions https://pubmed.ncbi.nlm.nih.gov/38970765/1:03:44 Tracking repetitions for unilateral exercises and cardio modalities for mitigating the interference effectSchumann 2022 Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/34757594/1:11:11 Closing out

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.