Iron Culture presented by MASS

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.

In this episode of Iron Culture, Eric Trexler interviews Dr. Marc Lewis, the director of Applied Sports Science for the Houston Texans. They discuss the role of sports scientists in maximizing athlete performance through data collection, management, and analysis. Marc shares insights on the day-to-day responsibilities of a sports scientist, the importance of understanding athlete load and stress, and the evolution of sports science in the NFL. They also explore the future of sports science careers and provide advice for aspiring sports scientists.Need some lifting gear? Use our discount code (MRR10) over at www.elitefts.comKeep up-to-date with Dr. Lewis and his projects:https://drmarclewis.com/Instagram: @marctlewisTwitter/X: @marctlewisChapters00:00 Introduction to Sports Science in Football01:47 What Does a Sports Scientist Do?7:26 From Data to Decisions11:00 Navigating the Data Overload23:13 Applied Data Versus Peer-Reviewed Evidence27:20 Applying Sports Science Insights to Strength Coaching34:46 The Reality of Overtraining in Elite Sport Versus General Fitness45:17 The Extremes of Human Performance51:01 Unique Needs of Elite Athletes56:45 The Current State (and Future) of Sports Science in America1:09:46 Building a Career in Sports Science

The hosts dive into the intriguing world of collagen supplementation, weighing its benefits and controversies surrounding tendon health and muscle recovery. They also unravel effective creatine usage, discussing dosages and potential cognitive boosts. Insights on muscular endurance reveal its critical role in strength sports, with training strategies highlighted to enhance performance. The discussion includes practical dieting tips for reducing food focus, ensuring a well-rounded approach to athletic performance and well-being.

In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss various topics including the ongoing debate about the relationship between muscle growth and strength gains. They discuss brand new findings from the largest and longest-running study on resistance training, explore the implications of "apparent" sex differences in strength gains, and emphasize the need for nuanced statistical analysis in understanding the factors that contribute to strength gains and observed sex differences.Want to read a thorough analysis of the article we discussed in this episode (and many more)? Support the show by joining the MASS Community at massresearchreview.comChapters00:00 Intro09:10 The Debate on Muscle Size and Strength12:30 New Research on Muscle Strength and Size20:45 Exploring Sex Differences in Muscle Training26:40 The Hierarchy of Evidence in Research32:00 Relationships Between Strength And Muscle Size36:40 Lifting For Sport: History And Changing Cultural Norms39:00 Back To The Study Results (Understanding Sex Differences in Strength Gains)42:15 Nuances of Statistical Analysis: Relationships Between Strength And Muscle Size54:10 Aside About Collegiate Sports In USA56:50 Causal Discovery Analysis in Strength Research1:08:00 Summary and Conclusions: The Role of Muscle Growth in Strength Gains1:21:45 Listener Question: Sample Sizes in Exercise Science1:27:10 Outro

In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos engage with Dr. Zac Robinson to discuss his dissertation research on the effects of resistance training volume on muscle adaptations. The conversation delves into the complexities of individual responses to training, the importance of research design, and the implications of findings for coaching practices. They emphasize the need for caution in interpreting data and the evolving nature of sports science, highlighting the significance of collaboration and flexibility in training approaches.Chapters00:00 Introduction and Guest Introduction06:25 The PhD Journey and Team Dynamics11:32 Dissertation Overview and Research Focus18:43 Research Methodology and Individual Variability26:50 Understanding Individual Response Variation in Training32:09 Study Design: Isolating Variables in Training Responses37:33 The Importance of Replication in Research42:40 Findings53:41 Limitations and Implications of the Study01:00:17 Genetics and Individual Response Variability01:02:59 The Dose-Response Relationship in Training01:06:25 Shifting Perspectives on Training Individualization01:11:00 The Role of Sports Science in Coaching01:19:51 Future Directions in Resistance Training Research

In this episode, Drs Trexler and Helms discuss various topics including updates on Eric's surgery, the valuable (but very modest) effects of protein intake on muscle gains, incontinence after contest prep, the relationship between sleep quality and nutrient timing, the recent ban on smelling salts in the NFL, and more.Time stamps:00:00 Introduction01:11 Preview of next week's episode (non-responders, hyper-responders, etc)07:01 Trex's surgery update12:11 Discussion on Protein Meta-Analyses and Research Updates (how much does protein intake actually matter for gains?)33:10 Why meta-analyses differ from RCTs in terms of "expiration dates"44:15 The Impact of Training vs. Nutrition (for muscle growth)51:41 Q&A: Supplementation for Lifters (and Specifically Vegans Who Lift)55:49 Incontinence, Increased Urine Output, and Contest Prep59:16 Chrono Nutrition and Sleep Quality01:11:28 The Role of Smelling Salts in Sports Performance (and Football)

In this episode of Iron Culture, Helms and Trex have a lengthy discussion about the ECA stack and yohimbine. The history, the mechanisms, the regulatory changes, the practical applications – you name it, they cover it. Don’t miss this episode if you have an interest in fat loss, stimulants, or dietary supplementation in general.Also, be sure to check out the newest issue of the MASS Research Review! Learn more at massresearchreview.comTime stamps0:00 Intro4:18 New issue of the MASS Research Review10:42 Helms contest prep update13:15 The history of the ECA stack and supplement regulation30:07 Ephedra vs Ephedrine 35:31 Why people took ephedrine / ECA stack36:30 Trends in PED use over time45:00 Research on the ECA stack50:58 Banning lifters for stimulant use53:15 Effects of ephedrine + caffeine on metabolism and fat loss1:02:44 What does aspirin really add to the ECA stack?1:13:00 Do NSAIDs blunt hypertrophy?1:21:25 How yohimbine works (and yohimbe vs yohimbine distinction)1:31:10 Regulatory status of yohimbine1:32:58 Practical applications

Dr. Jim Stoppani, a PhD in exercise physiology, is a pioneer in bridging science and fitness, having transformed how knowledge is shared with lifters. He discusses the evolution of evidence-based fitness and the challenges of combating misinformation in today’s rapidly changing digital landscape. The conversation emphasizes the importance of clear communication and the need for relatable content in building trust. Jim reflects on personal experiences that shaped the industry and highlights the significance of fostering positive interactions between fitness professionals and audiences.

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.