Iron Culture presented by MASS

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.

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