Iron Culture presented by MASS

Topics discussed in this podcast include optimal protein intake per meal, warming up for workouts, the effects of caffeine on sleep disruption, tracking body weight throughout the menstrual cycle, consistency of calorie surplus while bulking, artificial sweeteners and insulin resistance, troubleshooting plateaus in training, post-workout nutrition for evening workouts, and improving RPE and RIR accuracy. They also have a casual conversation about picture books and reconfiguring parenting approaches.

In this live episode, Dr. Eric Trexler and Lauren Colenso-Semple answer questions on topics like favorite exercises, exercise prescription errors, balancing lifting and cardio for health, pros and cons of machine exercises, lengthened partials, making gains on low-protein diets, and more.

Topics discussed in this episode include the importance of periodization, effects of food scarcity on eating behavior, behavior change tools, training frequency, saturated fat intake, implementation of cluster sets, and the unique benefits of exercising versus being fit.

Dr. Mike Zourdos and Dr. Eric Helms discuss recovery modalities, NSAIDs, cardio-lifting balance, blood flow restriction training, rest times, intensification techniques, and slow eccentrics in this episode. These experts provide valuable insights and guidelines for optimizing training and performance.

In this very special episode of MASS Office Hours, Dr. Eric Trexler and Lauren Colenso-Semple are joined by a guest! Dr. Brad Schoenfeld joins the show to deliver a masterclass on the science of muscle growth. Dr. Schoenfeld is a world-renowned muscle hypertrophy expert who has published countless research studies about muscle growth. In this episode, we discuss metabolic stress, rep ranges, “effective reps,” “hard sets,” training to failure, intensification techniques (supersets, dropsets, eccentric overload, etc.), exercise order,  the importance of understanding scientific mechanisms, how to effectively apply research findings, and much more. We made this episode extra special to kick off our huge Black Friday sale with a bang! Prices for all MASS subscriptions are the lowest they will ever be, and the sale extends from Nov 22 to Nov 29. Learn more at:  www.massresearchreview.com The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! Our next episode will begin at 7pm on November 29. If you'd like to submit a question ahead of time, please use this link:  https://forms.gle/9Ah39mefs8cuVa9H7  Time stamps:  0:00 Introduction 7:33 How important is metabolic stress as a mechanism of hypertrophy? 14:22 What’s the best rep range for hypertrophy? 20:43 What are examples of Brad’s own research findings changing his mind? 24:15 Why did Brad start using scientific research to guide his training? 34:26 Checking in on the live chat 34:54 Brad’s thoughts on “effective reps” and “hard sets” 39:13 How close to failure should people train for hypertrophy? 42:22 Which “intensification techniques” are worthwhile? 47:37 How does training status impact our application of scientific findings? 52:40 What is Brad’s unrealistic “dream study,” ignoring practical constraints? 54:57 Is it really important to understand scientific mechanisms? 58:28 How much does exercise order impact hypertrophy? 1:00:30 Advice for getting into research

Dr. Brad Schoenfeld, hypertrophy expert, joins the hosts to discuss training topics like lengthened partials, push/pull ratios, lagging muscle groups, injury prevention, inconsistent training habits, and plyometrics. They also address questions about incline benching, hypermobility, powerlifting performance, nutrition for tendon surgery recovery, and supplementing with EAAs in a caloric deficit.

Topics discussed include changing training programs based on menstrual cycle phase, sex differences in muscle fatigue, impact of sleep on gains, effects of caffeine on sleep quality, boosting metabolism, applying research to practice, teaching exercises to beginners, and more.

Competitive bodybuilder Dr. Eric Helms discusses the art and science of peaking in bodybuilding. Topics include individualized approaches, carbohydrate depletion, changes in food sources, and the importance of practicing peaking. Dr. Helms also shares his experiences and ambitions in the sport.

Dr. Mike Zourdos, an expert in concurrent training and high-volume training, discusses topics such as the interference effect, extra-high protein intake, limitations of rodent research, and behavior change models in this episode of MASS Office Hours.

Dr. Eric Helms, a bodybuilding and nutrition tracking expert, joins MASS Office Hours to discuss contest preparation, nutrition tracking, refeed days, step count adjustments, and dieting experiences. They explore how dieting gets easier with practice, various nutrition tracking methods, the benefits of refeeds during fat loss, and practical notes on cardio modalities.