Iron Culture presented by MASS

In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss a variety of topics related to bodybuilding, nutrition, and fitness. First they share updates on Front Page Fitness and discuss some soon-to-be-released articles from the Mass Research Review, with topics including the implications of cold exposure, how much testosterone actually impacts muscle mass, seed oils, the effects of ketogenic diets on blood lipids, and eccentric training on muscle growth. The conversation also touches on the effects of alcohol consumption, navigating excess skin after weight loss, fat loading, sodium intake, metitation to acutely impact lifting performance, the effects of creatine supplementation, circuit training, and much more. Time stamps:Coming soon!

In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos reconnect and reflect on their experiences at the 2025 Sports Nutrition Association annual conference. Joined by guests Dr. Nick Washmuth and Kaylee Chism, they delve into the concept of daily 1RM training, discussing its origins, methodology, and findings from a recent study involving participants who maxed out daily. Insights from the participants reveal varied results and experiences, highlighting the mental and physical challenges of such a training protocol. The conversation also explores the importance of dosage, frequency, intensity, and the need for more empirical data to better understand the effectiveness of daily 1RM training. The episode covers various training protocols, particularly focusing on volume training and its effects on strength gains. The hosts and guests discuss personal experiences with different lifting protocols, the importance of balancing other lifts during intense training, and the recommendations for those interested in 1RM training. Additionally, they explore the intriguing concept of swearing as a performance enhancer, examining its psychological effects and potential benefits in athletic performance.Time stamps:Coming soon!Reminder:Don't forget to check out our sister podcast, Front Page Fitness, hosted by Drs. Lauren Colenso-Semple and Eric Trexler!youtube.com/@fpfpodcast

In this episode of Iron Culture, Eric Helms and Trexler welcome Maddie McConnell, a world champion natural physique athlete, to discuss the current trends in natural bodybuilding, her journey into the sport, and the challenges that come with being a world-class physique competitor. Maddie shares her experiences transitioning from a general fitness enthusiast to a physique athlete, the significance of her recent achievements, and insights into training and preparation. In this conversation, Maddie shares her journey as a vegan bodybuilder, discussing her training regimen, nutrition strategies, and experiences during competition prep. She emphasizes the importance of variety in her diet, the role of high-protein vegan sources, and the growing acceptance of vegan athletes in the bodybuilding community. Maddie also reflects on her future aspirations in the sport and the evolving landscape of natural bodybuilding.Time stamps:Coming soon!Reminder:Don't forget to check out our sister podcast, Front Page Fitness, hosted by Drs. Lauren Colenso-Semple and Eric Trexler!youtube.com/@fpfpodcast

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 Introducing Front Page Fitness01:42 Why you should care about Lauren has to say08:54 An insight into Trexler’s life15:19 Alcohol, health, and Lauren’s wine certificationO’Keefe Alcohol and cardiovascular health: the razor-sharp double-edged sword https://pubmed.ncbi.nlm.nih.gov/17825708/ Biddinger 2022 Association of Habitual Alcohol Intake With Risk of Cardiovascular Disease https://pubmed.ncbi.nlm.nih.gov/35333364/31:25 The updated consensus and public health messaging44:15 The health optimisation phase and health promoting habits49:43 Florida man and cholesterolMarmagkiolis 2025 Yellowish Nodules on a Man Consuming a Carnivore Diet https://pubmed.ncbi.nlm.nih.gov/39841435/59:45 Trexler’s experience on a ketogenic diet and the Front Page Fitness Cheez Whiz challenge

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.Time stamps:0:00 Introduction to a history making episode and a Front Page Fitness sneak peek 2:58 Florida man and a new cholesterol excretion mechanism?Marmagkiolis 2025 Yellowish Nodules on a Man Consuming a Carnivore Diet https://pubmed.ncbi.nlm.nih.gov/39841435/ 13:17 A discussion on Zourdos’ physical appearance and getting into effective science communication – periodisation chat 27:27 Myth busting claims and their citationsRossow 2013 Natural bodybuilding competition preparation and recovery: a 12-month case study https://pubmed.ncbi.nlm.nih.gov/23412685/ 43:01 Why its normal for Science to flip-flop and meta-analytic and multi-site methodsIron Culture Ep 322- The Science of "Junk Volume" (ft. Jake Remmert) https://www.youtube.com/watch?v=8e4Jn9GJ8WURefalo 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.aspx 1:00:22 Science communication gaps in the field of sport/exercise and nutrition science (and some tangents 1:08:51 Closing out the first and last full meet-up of the MASS crew

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.