Iron Culture presented by MASS

The podcast discusses optimal rest intervals for acute performance and long-term outcomes, factors impacting rest interval length, practical recommendations for rest intervals, adjusting protein intake based on energy expenditure, estimating maintenance calories, accessory lifts for powerlifting, increasing aerobic fitness to improve hypertrophy potential, optimal set volume per session, optimal set volume per week, and avoiding the interference effect from concurrent training.

Topics include step count goals, leucine threshold theory, dietary fat needs, supplements for vegan lifters, intra-workout carb supplementation, beta-alanine, resistance training and heart health, training to failure while cutting, preserving muscle, late-night eating, calorie timing, training while sore, and more!

Topics covered include stretch-mediated hypertrophy, natural limits for strength and muscularity, dealing with setbacks in the gym, the role of mindfulness in fitness, optimal lengths for bulking and cutting phases, improving sleep quality, Ramadan fasting, back training, and more.

Progressive overload strategies, zone 2 cardio, rest days importance, velocity work, stretch-induced hypertrophy, specialization blocks, eccentric vs concentric training, creatine impact on sleep, importance of carbohydrates, and more discussed by Dr. Eric Trexler and Dr. Mike Zourdos in a Q&A session.

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.