Iron Culture presented by MASS

In this episode, Eric Trexler and Eric Helms begin by discussing Helms' competition updates and the sad state of affairs in academic publishing (that is, scientific journals). Eric and Eric then take a deep dive into the complexities of central fatigue, systemic fatigue, the accumulation of fatigue, and deloading strategies. The conversation emphasizes the importance of personalized approaches to recovery and the role of intensity in achieving hypertrophy. They close by discussing misconceptions surrounding fatigue management in bodybuilding, the necessity of understanding the mechanisms behind muscle growth, and how current trends in "evidence-based content" are leading new lifters astray.If you're in the market for new lifting gear or apparel, be sure to check out elitefts.com and use our code (MRR10) to get a 10% discount.Chapters0:00 Introduction and Helms Bodybuilding Updates5:17 A New Threat to the Integrity of PhDs8:25 Academic publishing (i.e., scientific journals) is so over26:52 Understanding Systemic and Central Fatigue41:31 Holistic Approaches to Deloading and Fatigue Management1:00:42 Tiger Balm and Icy Hot1:08:04 Cardio (To Build Work Capacity for Bodybuilding)1:15:41 Current trends in "evidence-based content" are leading new lifters astray

In this conversation, Eric Helms reflects on his recent competition experience, discussing the nostalgia of returning to a familiar stage and the significance of competing at a pro level. He emphasizes the importance of mindset during contest prep and the challenges of transitioning from a dieting phase to maintenance. The discussion also covers the psychological aspects of maintaining weight loss and the need for a lifestyle that supports health and fitness. Eric shares insights on setting realistic goals and the importance of community in the bodybuilding journey. In this conversation, Trexler and Helms delve into the complexities of dieting, weight maintenance, and the psychological challenges that accompany lifestyle changes. They discuss the importance of acceptance and compromise in post-diet life, the struggle of reintegrating comfort foods, and the need for empathetic approaches to dieting. The dialogue also touches on social eating dynamics and practical tips for navigating dietary choices in group settings, emphasizing the importance of self-awareness and honest conversations about food and lifestyle.If you're in the market for some gym gear or apparel, please support our friends over at elitefts.com and use code "MRR10" for 10% off your orderChapters:00:00 The California Muscle Mayhem Experience8:20 Personal Reflections15:40 Discussion on Food Choices and Post-Competition Plans24:38 Post-Diet Mentality and Maintenance Challenges44:13 Finding Balance in Dietary Lifestyle Changes58:39 Making Goal-Directed Food Choices1:08:57 Striking a Balance With Step Counts1:10:50 Energy Expenditure Scaling By Body Weight/Size1:13:32 When People Criticize Your Dietary Choices

In this episode of Iron Culture, Eric Trexler and Dr. Eric Helms discuss Helms' upcoming bodybuilding competition, his preparation journey, and the importance of nutrition and recovery. They delve into various topics including auto-regulated dieting, GI issues, mini cuts, step counts, energy expenditure, and more.If you're looking for some gym gear or apparel, please be sure to support our friends over at elitefts.com (and use code "MRR10" for 10% off your order)Chapters00:00 Introduction (Helms bodybuilding plans and updates)12:38 new MASS issue (and importance of expectancy effects)27:13 mini-cuts (pros and cons)35:33 overcoming low appetite while bulking39:53 Helms updated protein targets44:26 Lead in protein supplements (and using EAAs as your main protein source)52:33 Cardio approaches (substrate utilization and recovery considerations)1:00:44 Dealing with insufficient sleep1:07:26 Relationship between step count and energy expenditure

Dive into cutting-edge fitness research with insights on the constrained energy expenditure model and its recent critiques. Discover how NSAIDs impact muscle growth, with new findings revealing potential benefits and risks for athletes. The hosts also explore international PhD structures, highlighting the fascinating differences in programs across countries. From metabolic adaptations during pregnancy to the intriguing world of thesis publication, this discussion blends science with practical advice for fitness enthusiasts and aspiring researchers alike.

In tonight's episode of Iron Culture, Dr. Eric Helms returns with stories from his competition and associated travels. Topics include jet lag, dehydration, miscalculated use of laxatives and sleep aids, getting stitches in a Taiwan emergency room, autographed Eric Helms trading cards, Eric's 5th place finish at a pro show, autoregulated dieting, and much more.If you're in the market for some new gym gear or apparel, be sure to check out our friends at elitefts.com - use our code (MRR10) for a 10% discount.Time stamps0:00 Intro5:06 Bodybuilding "stars" in Taiwan (and autographed Eric Helms trading cards)22:13 Navigating jetlag29:48 Helms getting stitches in Taiwan34:08 Inadvisable use of laxatives41:47 Show placings54:30 "Autoregulated dieting"

In this episode of Iron Culture, Eric Trexler interviews Wil Fleming, a level five senior international coach with USA Weightlifting. They discuss Wil's journey into Olympic weightlifting, the importance of mental resilience, and the technical aspects of teaching Olympic lifts. Wil shares insights on managing arousal levels during competitions, the significance of routines, and many other factors that contribute to successful weightlifting at the highest level.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.Head over here to check out Wil's new book:www.strongmindtraining.comChapters0:00 Introduction2:42 The Journey into Olympic Weightlifting7:28 Teaching the Olympic Lifts: Progressions and Prerequisites32:10 Mental Aspects of Weightlifting: Building Resilience48:22 The Importance of Pre-Performance Routines54:30 Mentally Preparing for Setbacks in Competition58:32 Managing Arousal Levels in Competition1:05:42 Water cuts in weightlifting1:09:42 Final Thoughts and Book Info

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.