Iron Culture presented by MASS

In this episode, Drs Trexler and Helms are joined by Dr. Eduardo De Souza to discuss the complexities and misconceptions surrounding high volume training in the context of hypertrophy research. He shares insights from his extensive research background, emphasizing the importance of understanding participant experiences and the nuances of training volume. The conversation also touches on the challenges of research methodology, the need for improved reporting standards, and the future directions of exercise science research. Time stamps:0:00 Introducing Dr Eduardo De Souza and some housekeepinghttps://sportsnutritionassociation.com/sna-annual-2025-conference/ 4:23 Eduardo’s background and work in high volume training researchScarpelli 2022 Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals https://pubmed.ncbi.nlm.nih.gov/32108724/Enes 2024 Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect? https://pubmed.ncbi.nlm.nih.gov/37796222/ 19:55 Measurement methods and errorsBarsuhn 2025 Training volume increases or maintenance based on previous volume: the effects on muscular adaptations in trained males https://pubmed.ncbi.nlm.nih.gov/39665246/ 26:00 The participant experience in high volume research and oedema 41:40 Criticisms of research methods 48:29 The applications of Eduardo’s research 59:12 Trained and untrained participants and future researchde Souza 2007 Acute effect of two aerobic exercise modes on maximum strength and strength endurancehttps://pubmed.ncbi.nlm.nih.gov/18076237/ 1:09:46 The aspects of future research which excites Eduardo (and a sneak peak into some sleep research) 1:21:45 Closing out and where to find Dr Eduardo de SouzaInstagram @dr.desouzaeo https://www.instagram.com/dr.desouzaeo/?hl=en 

Join a lively discussion about the challenges of intensive training, including the surprising effects on health and personal anecdotes. Dive into the upcoming NFL combine's athletic feats and recent research on lengthened-biased training, examining the importance of statistical understanding in exercise science. Explore the complexity of resistance training methodologies, the balance of theory and empirical evidence, and insights on protein needs based on training styles. Plus, get excited about upcoming conferences and how data tools can enhance athletic performance!

Celebrate a milestone as hosts dive into testosterone replacement therapy, discussing its misconceptions and societal pressures. They explore the effectiveness of citrulline malate and innovative training techniques for hypertrophy, all while managing tendinopathy with exercise modifications. The health benefits of coffee are unveiled, alongside tailored programming for those with obesity. Finally, the hosts emphasize curiosity in training to break through plateaus, blending science with passion in the pursuit of strength.

This episode of Iron Culture begins with a rant/story by Dr. Trexler that highlights some issues with scientific publishing. He describes a study on apple cider vinegar, his MASS article criticizing the study, and the subsequent letter to the editor (and response from the original authors). This discussion is followed by a Q&A session with Dr. Helms covering protein during weight loss, headaches from creatine, machines for joint comfort, mixing creatine + caffeine, low volume training for hypertrophy, biceps curl variations, fiber recommendations, and more.The MASS crew records Iron Culture LIVE on YouTube, Monday nights at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link:https://massresearchreview.com/ironculture/Time stamps:0:00 Introduction and where to submit your questionshttps://massresearchreview.com/ironculture/2:22 Sneak peak into a future MASS article and being careful when reading researchOriginal Article: Abou-Khalil 2024 Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study https://nutrition.bmj.com/content/7/1/e000823Letter: Improbable data characteristics and extreme effects of apple cider vinegar on weight loss https://nutrition.bmj.com/content/early/2025/02/06/bmjnph-2024-000997Response to Letter: Abou-Khalil 2024 Comprehensive clarification of statistical and data concerns on the effects of apple cider vinegar on weight loss https://pmc.ncbi.nlm.nih.gov/articles/PMC11773656/#R121:23 Final thoughts on the papers28:18 Q&A 1 Protein intake during weight loss?Iron Culture Ep 313 - Is More (and More, and More) Protein Better for Muscle Retention https://www.youtube.com/watch?v=zWD83HYvJ_gRefalo 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.aspx30:04 Q&A 2 Headaches as a side-effect of creatine?35:48 Q&A Rapid Fire: Machines for joints, hypertrophy of biarticular muscles with squats and deadlifts,42:27 Q&A Rapid Fire 2: Creatine and caffeine, decaffeinated coffee47:45 Q&A 3 Can low volume be optimal for hypertrophy?51:36 Q&A 4 Hammer curls for maximal bicep gains?Kassiano Distinct muscle growth and strength adaptations after preacher and incline biceps curl https://pubmed.ncbi.nlm.nih.gov/39809454/Zabaleta-Korta 2023 Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women https://pubmed.ncbi.nlm.nih.gov/37559762/58:30 Q&A 5 Up and downsides of fiber and some practical tips1:03:05 Q&A Rapid Fire 3: Muscle length and peak contraction, different training for upper and low body, aerobic fitness with time-saving techniquesVarovic 2024 Regional Hypertrophy with Resistance Training—Does Muscle Length Matter? https://sportrxiv.org/index.php/server/preprint/view/464#:~:text=In%20summary%2C%20our%20results%20indicate,to%20shorter%20mean%20muscle%20lengthsde Salles 2010 Strength increases in upper and lower body are larger with longer inter-set rest intervals in trained men https://pubmed.ncbi.nlm.nih.gov/19811949/1:10:41 Closing out another wonderful episode of Iron Culture---Music credit:Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100806Artist: http://incompetech.com/

Martin Refalo, a recent PhD graduate in exercise science, joins the discussion to unpack the complex world of protein intake and muscle retention. He reveals insights from a meta-regression study that challenges common misconceptions about protein requirements. The conversation dives into the importance of individualized protein recommendations based on body composition, emphasizing the benefits of using fat-free mass for calculations. They also discuss the statistical hurdles in nutritional research and the need for ongoing community engagement in fitness science.

Dr. Mike Zourdos, a health and fitness expert, joins the team to tackle some intriguing questions. They discuss the real implications of muscle soreness and its relation to training volume. Zourdos shares insights on optimal protein intake and the effectiveness of plant-based sources for fitness enthusiasts. The conversation also delves into the dynamics of returning to exercise after interruptions, highlighting strategies for effective recovery. With a clever blend of humor and science, this chat is a must-listen for fitness fans!

In Episode 311 of Iron Culture, hosts Dr. Eric Trexler, Dr. Eric Helms, and Dr. Lauren Colenso-Semple deliver a comprehensive exploration of hormones, health, and performance optimization. The episode opens with a deep dive into recent research on stretching protocols and muscle adaptations, examining groundbreaking case studies that challenge conventional wisdom about flexibility training and muscle growth. The centerpiece of this episode focuses on demystifying menopause, with the hosts providing an evidence-based breakdown of symptoms, treatment options, and common misconceptions about hormone therapy. They tackle the complex landscape of medical misinformation head-on, offering listeners practical guidance for seeking specialized care and making informed health decisions. The discussion extends to critical examinations of hormonal contraceptives and their relationship with breast cancer risk, providing nuanced insights into inflammation mechanisms and risk assessment. The episode concludes with an illuminating segment on male hormone replacement therapy and "andropause," building on their previous coverage of testosterone optimization. The MASS crew records Iron Culture LIVE on YouTube, Monday nights at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat! Time Stamps: 0:00 Introduction and Eric's upcoming contest prep plan 3:34 Calf stretching case study breakdown 22:33 Why you need to listen to the following section 28:12 Menopause information and symptoms 40:49 Menopause and hormone therapy misinformation 50:54 The BS asymmetry principle, seeking specialist attention, and science communication 1:01:50 Breast cancer risk and inflammation with hormonal contraceptives 1:12:58 "Man-opause" and hormone replacement therapy for men 1:24:48 Wrapping up

Dive into the debate around metabolic stress and its importance in muscle growth! Discover the role of energy systems in resistance training and how blood flow restriction techniques can enhance results. Enjoy personal stories about strength training and the significance of customized nutrition. The discussion also tackles misconceptions in bodybuilding, including the myths surrounding steroids. With humor and engaging insights, it navigates the complexities of fitness science and offers practical advice for effective workouts!

Dive into the complexities of muscle gain and recovery as two experts unravel the mysteries of training plateaus. Discover how the right training volume can enhance performance while navigating the psychological factors at play. Nutrition takes center stage, focusing on food quality's role in hypertrophy and overall health. They also tackle body weight regulation, examining unique intervention points and the impact of societal pressures on body image. Plus, gain insights into powerlifting strategies and the significance of ongoing education for athletes.

In this episode, Eric Helms is joined by returning guest, his fellow 3DMJ coach and WNBF Pro bodybuilder, Alberto Nuñez, who is also the  male WNBF athlete rep. In addition, they are joined by first time guest Steff Noble, a WNBF Figure pro, experienced coach, and president of WNBF UK. The trio first reflects on what was arguably the most competitive natural bodybuilding season to date, and the overall state of drug free bodybuilding, which in many ways is flourishing. There is more interest, higher competitive levels, higher productive quality in some regions, and in some countries natural bodybuilding is growing faster than enhanced bodybuilding. In North America, while some federations are doing better than others, the market demand for natural bodybuilding is obvious, as the NPC has made a concerted push to enter the natural bodybuilding scene, promoting drug tested shows in the US and Canada (as well as overseas), and even offering the chance to turn pro at the biggest natural events, with promises of drug tested pro shows on the horizon. What does this mean for natural bodybuilding? Is this a good thing, a threat, the beginning of a new era, or the beginning of the end? Further, what does the natural bodybuilding community need to do collectively to secure its future? Join us in this episode as we review not only the 2024 natural bodybuilding season, but discuss the future of the sport. The MASS crew records Iron Culture LIVE on YouTube, every Monday night at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!  If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link:  https://massresearchreview.com/office... Time stamps: 00:00 (Re)-introducing Berto and Steff while Helms discusses ‘sports’ 04:15 Steff’s WNBF World’s recap and natural bodybuilding journey 10:35 The differences and similarities between the UK and US bodybuilding scenes (with some Eric seed-planting) 17:14 Berto’s WNBF World’s experience and the rising standard of bodybuilding 24:22 Regional differences in bodybuilding 36:09 The promoting and production of shows 46:00 The shift in the bodybuilding athlete mindset  51:31 The growth of the sport and increasing number of federations 59:12 Discussing comparisons with Powerlifting 1:13:40 Time for natural bodybuilding to adapt or die 1:26:03 Final perspectives on the future of bodybuilding 1:33:00 Closing out