Iron Culture presented by MASS

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

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, meditation to acutely impact lifting performance, the effects of creatine supplementation, circuit training, and much more. Time stamps:00:00 - Opening and introductions03:29 - Mass Research Review June issue preview - cold exposure vs heat, testosterone/TRT, dietary fat & seed oils10:25 - Lean mass hyperresponders critique - "most egregiously misnamed term in health and physiology"14:06 - Helms' articles: eccentric training defense and time-restricted feeding for hypertrophy14:26 - Eccentric training controversy - debunking claims that eccentrics are useless or harmful19:03 - Philosophy of science in fitness - how to evaluate competing training theories and models22:20 - Formal education vs self-education - value of academic guardrails in exercise science29:08 - Excess skin after weight loss - factors affecting skin elasticity and examples38:20 - "Muscle maturity" phenomenon - skin thickness changes with age in bodybuilders41:19 - Fat loading for bodybuilding - critical analysis of peak week strategies48:51 - Deadlift re-bracing strategy - reset between reps vs continuous reps52:27 - High sodium intake in athletes - 7g/day vs health recommendations58:30 - Creatine and body odor - addressing unusual supplement side effect claims61:01 - Alcohol consumption and fitness - 2-3 vodka drinks nightly impact on muscle growth69:08 - Meditation and training performance - mental fatigue vs relaxation before lifting74:59 - Diet quality vs calories - what drives weight gain in real-world scenarios78:28 - Circuit training benefits - supersets and time-efficient programming82:47 - Creatine effectiveness long-term - one-time investment vs compounding benefits86:24 - Wrapping up

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.Reminder:Don't forget to check out our sister podcast, Front Page Fitness, hosted by Drs. Lauren Colenso-Semple and Eric Trexler!youtube.com/@fpfpodcastTime stamps:00:00 Intro04:00 Daily 1RM Training: Origins and Insights12:00 Introducing the New Study on Daily One RM Training33:30 Auto-Regulation in Training39:30 "Dosage": Frequency, Intensity, and Proximity to Failure44:26 Specificity vs. Generalization in Training54:00 Volume Considerations01:11:00 Recommendations for 1RM Training Protocols01:16:30 Squat Mechanics and Individual Variability01:22:30 Effects of Swearing in Performance01:39:40 Wrapping up

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.Reminder:Don't forget to check out our sister podcast, Front Page Fitness, hosted by Drs. Lauren Colenso-Semple and Eric Trexler!youtube.com/@fpfpodcastTime stamps:00:00 Introduction10:46 Maddie's Journey and Accomplishments Bodybuilding19:52 Competition Highlights and Achievements29:50 Choosing the Right Competitive Class/Category39:00 The Lesser-Known Challenges (and Costs) of Bodybuilding Preparation53:00 Training and Nutrition Insights from a Vegan Competitor01:06:54 Protein Intake and Muscle Retention01:28:00 The Experience of Competition Prep01:39:00 Future Plans in Bodybuilding

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