Iron Culture presented by MASS

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

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