Iron Culture presented by MASS

Exploring the challenges of staying shredded year-round, discussing the physiological consequences and misconceptions in the fitness industry. Analyzing energy availability and weight regulation, highlighting the complexities of maintaining a lean physique. Addressing the impact of low-calorie diets on metabolic adaptations and body weight regulation. Emphasizing the importance of stress testing constructed narratives in the fitness field.

Discussion on ultra-processed foods, plant-based diets, food swaps, antioxidants, optimal training volume for muscle growth, training adjustments for older lifters, capillary density's relationship with hypertrophy, electrolyte supplementation, and the effects of antioxidants from fruits and vegetables on gains.

Experts discuss advanced training methods like myo-reps and cluster sets, addressing CNS fatigue, protein distribution, and muscle growth. They explore effective workout strategies, underrated exercises, and considerations for strength training with a history of anorexia nervosa. The podcast covers topics ranging from rest pause training to biological “set points” for fat and muscle mass.

Topics discussed include training for peri- and post-menopausal women, pros and cons of caffeine, low energy availability and its impact on the endocrine system, managing side effects of creatine, sex differences in fatigue and training volume, being "skinny fat," cluster sets versus straight sets for hypertrophy, favorite exercise machines, and training through or around minor injuries.

Topics discussed include food tracking, staying lean, hypertrophy training, metabolically healthy obesity, importance of macronutrients, estimating RPE, clean bulking controversy, and gratitude for Dr. Helms.

Topics discussed in the podcast include response variation, individualizing training, movement screens, rest days, protein intake recommendations and consistency, interference effect of rucking on strength training, effects of alcohol on metabolism and body composition, pros and cons of caffeine, and training in unconventional locations.

Topics discussed in this podcast include bulking calories, pursuing fat loss with negative body image, creatine options, contaminants in protein powders, sleep impact on workouts, pre-exercise stretching effects, optimal training frequency, and a comprehensive approach to volume progression.

Topics include lifting recommendations for endurance athletes, heart rate zones for lifting, lower back training, finding the right set volume, troubleshooting training plateaus, sacrificing sleep for training frequency, and more.

Topics include bulking and cutting phases, fat intake, hormonal contraceptives, alcohol intake, amenorrhea, protein intake, and the health effects of low BMI values.

In this pre-recorded episode, Dr. Eric Helms discusses client-centered coaching and its practical applications. He explores self-determination theory and intrinsic motivation in athletes, as well as the relationship between motivation, behavior, opportunity, and capability in behavior change. The importance of supporting autonomy and being a client-centered coach is highlighted, along with the impact of marketing tactics on attracting clients.