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!

In Episode 311 of Iron Culture, hosts Dr. Eric Trexler, Dr. Eric Helms, and Dr. Lauren Colenso-Semple deliver a comprehensive exploration of hormones, health, and performance optimization. The episode opens with a deep dive into recent research on stretching protocols and muscle adaptations, examining groundbreaking case studies that challenge conventional wisdom about flexibility training and muscle growth. The centerpiece of this episode focuses on demystifying menopause, with the hosts providing an evidence-based breakdown of symptoms, treatment options, and common misconceptions about hormone therapy. They tackle the complex landscape of medical misinformation head-on, offering listeners practical guidance for seeking specialized care and making informed health decisions. The discussion extends to critical examinations of hormonal contraceptives and their relationship with breast cancer risk, providing nuanced insights into inflammation mechanisms and risk assessment. The episode concludes with an illuminating segment on male hormone replacement therapy and "andropause," building on their previous coverage of testosterone optimization. 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! Time Stamps: 0:00 Introduction and Eric's upcoming contest prep plan 3:34 Calf stretching case study breakdown 22:33 Why you need to listen to the following section 28:12 Menopause information and symptoms 40:49 Menopause and hormone therapy misinformation 50:54 The BS asymmetry principle, seeking specialist attention, and science communication 1:01:50 Breast cancer risk and inflammation with hormonal contraceptives 1:12:58 "Man-opause" and hormone replacement therapy for men 1:24:48 Wrapping up

Dive into the debate around metabolic stress and its importance in muscle growth! Discover the role of energy systems in resistance training and how blood flow restriction techniques can enhance results. Enjoy personal stories about strength training and the significance of customized nutrition. The discussion also tackles misconceptions in bodybuilding, including the myths surrounding steroids. With humor and engaging insights, it navigates the complexities of fitness science and offers practical advice for effective workouts!

Dive into the complexities of muscle gain and recovery as two experts unravel the mysteries of training plateaus. Discover how the right training volume can enhance performance while navigating the psychological factors at play. Nutrition takes center stage, focusing on food quality's role in hypertrophy and overall health. They also tackle body weight regulation, examining unique intervention points and the impact of societal pressures on body image. Plus, gain insights into powerlifting strategies and the significance of ongoing education for athletes.

In this episode, Eric Helms is joined by returning guest, his fellow 3DMJ coach and WNBF Pro bodybuilder, Alberto Nuñez, who is also the  male WNBF athlete rep. In addition, they are joined by first time guest Steff Noble, a WNBF Figure pro, experienced coach, and president of WNBF UK. The trio first reflects on what was arguably the most competitive natural bodybuilding season to date, and the overall state of drug free bodybuilding, which in many ways is flourishing. There is more interest, higher competitive levels, higher productive quality in some regions, and in some countries natural bodybuilding is growing faster than enhanced bodybuilding. In North America, while some federations are doing better than others, the market demand for natural bodybuilding is obvious, as the NPC has made a concerted push to enter the natural bodybuilding scene, promoting drug tested shows in the US and Canada (as well as overseas), and even offering the chance to turn pro at the biggest natural events, with promises of drug tested pro shows on the horizon. What does this mean for natural bodybuilding? Is this a good thing, a threat, the beginning of a new era, or the beginning of the end? Further, what does the natural bodybuilding community need to do collectively to secure its future? Join us in this episode as we review not only the 2024 natural bodybuilding season, but discuss the future of the sport. The MASS crew records Iron Culture LIVE on YouTube, every Monday night 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/office... Time stamps: 00:00 (Re)-introducing Berto and Steff while Helms discusses ‘sports’ 04:15 Steff’s WNBF World’s recap and natural bodybuilding journey 10:35 The differences and similarities between the UK and US bodybuilding scenes (with some Eric seed-planting) 17:14 Berto’s WNBF World’s experience and the rising standard of bodybuilding 24:22 Regional differences in bodybuilding 36:09 The promoting and production of shows 46:00 The shift in the bodybuilding athlete mindset  51:31 The growth of the sport and increasing number of federations 59:12 Discussing comparisons with Powerlifting 1:13:40 Time for natural bodybuilding to adapt or die 1:26:03 Final perspectives on the future of bodybuilding 1:33:00 Closing out

In this episode of Iron Culture presented by MASS, Dr. Eric Trexler and Dr. Eric Helms explore the science and debate surrounding lengthened partials, a training technique often celebrated for its hypertrophy and strength benefits. Drawing on recent studies, they discuss how emerging evidence challenges some hyperbolic claims of lengthened partials as a superior training method, suggesting instead that their effectiveness is highly context-dependent. The hosts advocate for viewing lengthened partials as a complementary, rather than revolutionary, tool in exercise programming. After the main discussion, the episode transitions into a series of listener questions, with Dr. Trexler sharing his renewed enthusiasm for training (and his current approach to training) as he recovers from surgery. The hosts also address topics like the importance of omega-3 intake during low-fat diets, the diminishing returns of high training volumes, practical applications of two-a-day training splits, and the impact of high-protein diets on digestive health, emphasizing fiber and dietary diversity. They also discuss caffeine’s role in sleep disruption, underlining caffeine timing as an easy way to improve sleep quality, among many other topics. The MASS crew records Iron Culture LIVE on YouTube, every Monday night 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/office-hours/ Time stamps: 0:00 Intro music 2:30 Introduction to another episode of Iron Culture x MASS Office Hours 3:31 New pre-prints on lengthened partials Gschneider 2024 The effects of lengthened-partial range of motionresistance training of the limbs on arm and thigh musclecross-sectional area: a multi-site cluster trial https://sportrxiv.org/index.php/server/preprint/view/485 Hinson 2024 Mixing Up Muscle Lengths: The Effects of Manipulating Peak Torque At Different Muscle Lengths in the Elbow Flexors https://sportrxiv.org/index.php/server/preprint/view/486 16:33 Helms’ breakdown of the literature Maeo 2023 Effects of hip extension training performed with full versus partial range of motion at long muscle lengths on muscle hypertrophy and sprint performance https://www.ecss.mobi/DATA/EDSS/C28/28-3269.pdf Kassiano 2023 Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths https://pubmed.ncbi.nlm.nih.gov/37015016/ Pedrosa 2022 Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths https://pubmed.ncbi.nlm.nih.gov/33977835/ Werkhausen 2021 Adaptations to explosive resistance training with partial range of motion are not inferior to full range of motion https://pubmed.ncbi.nlm.nih.gov/33465838/ 25:23 Live chat Q&A 1 An update on Trexler’s training 33:26 Q&A 2 Omega-3 intake with low fat diets 36:54 Q&A 3 Quantifying volume and finding the sweet spot Pelland 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 43:25 Teasing the MASS research interpretation and statistics guide 54:37 Q&A 4 When to do two-a-days 58:05 Q&A 5 Digestive health with high protein diets 1:06:12 Q&A 6 Caffeine and sleep disruption 1:13:07 Rapid fire Q&A: efficiency tiers, kinetic chain, waking-up with earplugs, cross-fit athletes, Trex’s injury and intervention, resistance profiles at different muscle lengths Plotkin 2023 Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift https://pubmed.ncbi.nlm.nih.gov/37877099/ Kobayashi 2024 Distinct hypertrophy of the elbow flexors after incline versus preacher dumbbell curl training https://www.ecss.mobi/DATA/EDSS/C29/29-1752.pdf Zabaleta-Korta 2021 The role of exercise selection in regional Muscle Hypertrophy: A randomized controlled trial https://pubmed.ncbi.nlm.nih.gov/34743671/ Larsen 2024 Dumbbell versus cable lateral raises for lateral deltoid hypertrophy: an experimental study https://sportrxiv.org/index.php/server/preprint/view/487 1:32:37 Helms’ objectivity from being a competitive bodybuilder and closing out https://massresearchreview.com/ --- Music credit: Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/... Source: http://incompetech.com/music/royalty-... Artist: http://incompetech.com/

In this crossover episode of Iron Culture, co-hosts Danny Lennon and Eric Trexler are joined by fitness professional and fellow Sports Nutrition Association (SNA) advisory board member Laurin Conlin. Together, they dive into the complex relationship between mental health, physique sports, and fitness coaching. Laurin shares her personal experiences and insights on how disordered eating and body image issues often arise in competitive physique sports, and how these behaviors can permeate into the broader fitness space. The conversation highlights strategies for recognizing and reducing harmful behaviors, the importance of revisiting problematic terminology in the industry, and the value of maintaining a holistic perspective in coaching. Practical advice for fitness practitioners is grounded in evidence-based approaches like motivational interviewing, helping coaches better support clients navigating these challenges. The episode concludes with resources for learning more about the SNA and its initiatives in advancing sports nutrition practice. Time stamps: 00:00 Introducing Laurin to this SNA crossover episode 06:05 What got Laurin into the mental health space and where does physique sport cross into disordered eating/body image disorder? 15:02 Recognising and reducing harmful behaviours and cognitions associated with competing in physique sport 28:20 Laurin’s personal experiences and physique sport behaviours permeating into general health and fitness 35:51 Problematic terminology and looking at the bigger picture 45:51 Advice for health practitioners to help clients in this area Clifford & Curtis (2016) Motivational interviewing in nutrition and fitness. https://psycnet.apa.org/record/2015-33705-000 58:22 Closing out and where to find more information on the Sport Nutrition Association Website https://sportsnutritionassociation.com/ Board Members https://sportsnutritionassociation.com/advisory-board/