Iron Culture presented by MASS

Join hosts Eric Trexler and Eric Helms as they explore the potential "replication crisis" in exercise science, drawing parallels to the well-documented crisis in psychology. In this episode, they delve into the challenges of replicating research findings, the perils of placing too much confidence in singular studies, the importance of cautious interpretation of new studies, and the value of meta-analyses in understanding true effect sizes. Whether you're a seasoned lifter or new to the world of evidence-based practice, this conversation offers valuable insights into making informed decisions about your training.Time stamps:00:00 – Introduction (and Helms’ travel updates)17:29 - Replication Crisis in Psychology: Discussion on the replication crisis observed in psychology and its implications.32:45 – What is “replication”44:36 – Results of “reproducibility project” in exercise science1:00:04 – Why are replication rates so low in exercise science?1:27:24 – What does this mean for “evidence-based fitness” and application of exercise science?Relevant links:www.massresearchreview.comhttps://pubmed.ncbi.nlm.nih.gov/26315443/https://pubmed.ncbi.nlm.nih.gov/40522610/

Lauren Colenso-Semple, co-author of the Mass Research Review and a psychology expert, dives into what makes someone cool and attractive. The conversation covers how societal standards and body image shape perceptions of attractiveness, particularly in men. They explore the impact of personality traits on fitness preferences, stressing that aligning exercise with individual characteristics enhances engagement. The discussion also highlights that being perceived as attractive goes beyond just physical appearance, emphasizing the value of personality and qualities in relationships.

In this episode of Iron Culture, Eric Helms interviews Dr. Stian Larsen, who shares his journey from powerlifting to becoming a researcher in exercise science. They discuss the intricacies of biomechanics, the importance of understanding squat techniques, and the latest research findings on muscle hypertrophy and resistance profiles. Stian emphasizes the need for practical applications in training and the significance of collaboration in research. The conversation also touches on future research directions and the role of education in advancing the field of strength training.Time stamps0:00 Introduction4:33 Stian's Journey in Powerlifting and Coaching16:00 Biomechanics and the Sticking Point in Squats 23:56 Understanding Muscle Forces and Training Strategies33:04 Transitioning to Hypertrophy Research35:43 Research on Muscle Length and Hypertrophy48:58 Practical Applications of Research Findings50:02 Biceps Research Findings and Surprises1:03:28 Practical Applications of Research Findings1:04:53 Quadriceps Hypertrophy Study Results1:22:27 Lateral Raises and Resistance Profiles

Get ready to dive into the latest revelations about microplastics and their surprising presence in everyday beverages. Explore tasty plant-based meat alternatives and the evolving world of dietary needs. Discover insights on supersets and the complexities of programming for individuals of varying sizes. They also tackle the limitations of BMI as a health metric and discuss the varying responses to training. A heartfelt tribute to a bodybuilding icon adds a personal touch to this informative discussion!

Dive into the fascinating debate over high-protein diets as experts dissect claims about their potential harms. They tackle hot topics like protein's impact on lifespan, bone health, and kidney function with a focus on scientific evidence. The discussion also navigates social media controversies surrounding ketogenic diets and seed oils. With insights into different research methodologies, it advocates for critical thinking and a balanced view on nutrition, challenging prevalent myths with well-researched rebuttals.

In this episode, the hosts discuss various aspects of bodybuilding prep, including caloric intake, metabolic adaptation, and the impact of extreme dieting. They explore historical studies that provide insights into these phenomena and discuss practical strategies for weight loss. The conversation transitions to powerlifting, specifically the recent IPF Worlds, highlighting the competitive dynamics and standout performances in the event. In this conversation, Eric Helms highlights impressive performances and battles in various weight classes. He emphasizes the growth of the sport and the challenges faced by lifters, particularly in extreme conditions. The subsequent Q&A covers the balance between powerlifting and bodybuilding, exercise order for hypertrophy, and the relationship between energy balance and recovery. Additionally, the practicality and effectiveness of using weighted vests for exercise are examined, providing insights into their potential benefits and drawbacks.Time stamps:00:00 Introduction and Helms' Updates on Bodybuilding Prep01:50 Caloric Intake and Metabolic Adaptation05:35 Extreme Cases of Metabolic Adaptation: Insights from Historical Studies25:26 IPF Worlds Recap44:44 Programming for Powerlifting and Bodybuilding (Simultaneously)48:26 Exercise Order and Hypertrophy01:00:23 Energy Balance and Recovery01:05:44 The Pros and Cons of Weighted Vests

In this episode of Iron Culture, the Erics begin by discussing Helms' prep updates and the standout performances from the recent powerlifting World Champions. The conversation also touches on body composition and attractiveness, highlighting the misconceptions in the fitness industry regarding ideal body fat levels. After that they take a deep dive into the strategies of cutting weight in various sports, comparing the approaches of powerlifting, bodybuilding, and combat sports. Finally, they explore the differences in weight cutting techniques across different sports, emphasizing the importance of planning and strategy for optimal performance.Time stamps:00:00 Helms Prep Update and World Powerlifting Highlights15:07 Body Composition, Attractiveness, Evolution, and the Fitness Industry31:16 Trexler's Take On Comparing Weight Cuts in Different Sports (Powerlifting, Bodybuilding, Combat Sports)40:32 Helms' Take On Comparing Weight Cuts in Different Sports (Powerlifting, Bodybuilding, Combat Sports)57:11 Electrolyte Management and Hydration Techniques1:03:05 Final Thoughts on Weight Management and Performance

In this episode of the Iron Culture Podcast, the Erics discuss various topics including updates on Helms' contest prep vlog, a preview of the upcoming Powerlifting World Championships, misconceptions surrounding TRT, the effects of cold exposure, and the concept of lean mass hyper responders. They also discuss the importance of (and misconceptions surrounding) women's health research, and engage in a Q&A session addressing questions about energy expenditure, body composition, and more. Time stamps:00:00 Introduction and Updates02:59 Powerlifting World Championships Preview07:55 New MASS issue; TRT misconceptions16:50 Cold Exposure and Its Misconceptions18:00 Lean Mass Hyper Responders (and resulting chaos)31:20 Women's Health and Fitness Research46:24 Understanding Training Status in Research52:52 Core Strengthening and building general athleticism59:03 Debunking Myths Around Posture and Anterior Pelvic Tilt01:01:50 Evaluating BIA and BIS for Body Composition01:10:48 Reconciling Energy Expenditure Models in Active Populations

What's the deal with microplastics? Where do they come from? Are they in our bodies? If so, are they harmful? Also, what's the deal with microwaving Tupperware and other plastic containers?This episode is all about plastics - what we know, what we don't know, and what you can do about it.Key reference:https://pmc.ncbi.nlm.nih.gov/articles/PMC11800385/Time stamps:0:00 Intro7:20 What are microplastics and where to they come from?16:40 How much microplastic is in our bodies? Does it seem to be a problem?32:05 What can you do about microplastics?41:50 What can you do about Tupperware and other food storage options?1:06:51 Related Q&A1:20:48 Wrapping up

In this episode of Iron Culture presented by MASS, Dr. Eric Helms and Dr. Eric Trexler dive into a wide-ranging discussion covering updates on the long-awaited 3rd edition of the Muscle & Strength Pyramids, the writing process at MASS, and their recent frustrations with pseudoscientific claims in fitness and health.They dissect recent content related to eccentric training, ketogenic diets, LDL cholesterol myths, and the fine line between critical thinking and cynicism. Plus, they tackle rapid-fire audience questions on deloading, protein intake, training at short vs. long muscle lengths, and more.Timestamps0:00 Intro1:43 Muscle and Strength Pyramids Update7:00 Why the Erics are extra snippy (about popular pseudoscience) in the upcoming issue of MASS12:00 Keto diets and LDL (new research)20:20 Why pseudoscience gains popularity24:00 Cynicism vs. Skepticism32:09 Paradigm shifts37:02 Should I deload every 4 weeks?46:02 Shortened vs. lengthened muscle training50:37 High protein diets and kidney health question53:21 Muscle imbalances after injury rehab 61:29 Why do we speak about the thermic effect of feeding so imprecisely? Why not manipulate it with high degree of specificity?74:17 Hypertrophy rep ranges74:56 Exercise science study design versus real-world questions84:54 What's up with microplastics? 93:24 Wrapping up