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Iron Culture presented by MASS: Daily Summaries Delivered
by MASS Research Review
Iron Culture was started as a means of exploring the world of physical culture and attempting to distill a unified philosophy of lifting and to help listeners find greater meaning from the iron. It focuses on dispensing practical, useful information to the listener, bouncing from history, to philosophy, to contemporary lifting culture issues, to science. Iron Culture is proudly presented by the MASS Research Review.
Latest Episodes
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- 3 days ago1h 19m
Ep 378 - Social Media Protein Debates
Eric Trexler and Eric Helms recently found themselves in the middle of a debate about optimal protein intakes, all initiated by a social media post from Stu Phillips (a leading researcher in the area). In this episode, they dive into how that scientific discourse played out, the nuances of protein intake, and the implications for recreational lifters and bodybuilders alike. They discuss the complexities of scientific data interpretation, public messaging, and practical recommendations for optimal protein consumption.If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comChapters00:00 Intro06:13 Social Media Debate on Upper Limits of Protein Intake13:07 Analysis of Stu Phillips' Post and Scientific Discourse24:06 Review of Tagawa Meta-Regression Studies34:58 Nunes Data and Recent Research Insights39:06 The Refalo et al paper53:49 Balancing Nuance and Public Messaging01:03:00 Concluding Thoughts on Science Communication
- 1 weeks ago1h 12m
Ep 377 – MRV/MAV, Diet Breaks & Refeeds
Back in episode 375, Helms and Trex briefly mentioned a few “evidence-based fitness” topics for which their views have evolved over the years. In hindsight, they didn’t give a few of those topics the time, attention, and explanation they deserve. So in this episode, Helms and Trex take a closer look at two key topics: maximum recoverable (or adaptable) training volume, and various approaches to strategically manipulating leptin levels (such as refeeds and diet breaks). If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com Chapters00:00 Intro04:11 The origins of MRV/MAV07:08 Updated perspectives on MRV/MAV14:26 Practically applying MRV/MAV17:11 Helms’ current volume adjustments24:30 Updating models in science29:20 The importance of leptin32:42 The origins of Trex’s interest in manipulating leptin38:47 Running studies on diet breaks and refeeds44:27 Recent meta-analysis on intermittent dieting strategies50:19 Trex’s current perspective on refeeds and diet breaks 53:47 Behavioral versus physiological effects59:09 Contextual use of intermittent dieting1:06:34 Wrapping up
- 2 weeks ago1h 6m
Ep 376 - Weight Loss Resistance
Join us for a rare Iron Culture episode with co-hosts who are not only on the same continent, but actually in the same ROOM. Helms and Trexler are in Australia for the Sports Nutrition Association Annual Conference, so they got together to record an episode about Trex's presentation topic: resistance to weight loss. Specifically, why being a true "outlier" who is resistant to weight loss efforts is quite rare, particularly when looking at the energy expenditure side of the equation.If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comChapters00:00 Introduction07:09 Tracking errors and energy absorption22:21 Myths and realities related to medical conditions50:48 Metabolic adaptation & exercise energy compensation56:36 Weight loss friction as a spectrum
- 3 weeks ago53 min
Ep 375 - Humility in Science
Join Drs Eric Helms and Eric Trexler as they discuss the importance of humility in science, and a few key areas where their perspectives have changed over the years.If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comChapters00:00 Intro13:11 The Iron Culture Documentary Release18:03 Criticism and Public Perception28:20 Intellectual Humility and Changing Perspectives38:33 Evolving Views on Nutrition and Training
- May 6, 20261h 12m
BONUS: Stronger Culture - The Protein Ceiling: Real or Not a Needle Mover? (ft Eric Helms & Steve Hall)
Join Steve Hall and Eric Helms as they explore the nuances of bodybuilding, nutrition, and training strategies. From caffeine timing and body composition tracking to posing techniques and mental models, this conversation offers practical insights for athletes and enthusiasts aiming to optimize their performance and physique.Iron Culture is presented by the MASS Research Reviewmassresearchreview.comIf you're in the market for some new gym gear or apparel, be sure to use code "MRR10" for a 10% discount at elitefts.comChapters00:00 Morning Rituals: Caffeine Choices and Preferences02:43 Caffeine Cycling: Strategies for Bodybuilding Performance05:19 Caffeine and Sleep: Finding the Right Balance08:27 Diet Sodas: The Hidden Caffeine Dilemma10:52 Navigating Post-Show Eating: The Recovery Phase13:53 Protein Intake: Debating the Optimal Amount16:45 Training vs. Nutrition: Prioritizing Muscle Gain19:26 Understanding Protein Recommendations: Context Matters22:17 The Importance of Training Intensity25:06 Blue Light Blockers: Effects on Sleep Quality35:20 Blue Light Blockers and Sleep Quality37:11 Body Weight and Recovery Insights39:11 Stage Weight and Body Composition Changes41:34 Tracking Progress: Measurements and Photos45:10 The Importance of Posing in Bodybuilding50:39 Online Coaching and Posing Techniques
- Apr 29, 20261h 25m
Ep 374 - Processing, Palatability, and Bingeing
This episode begins with a slightly defensive rant by Eric Trexler, followed by a very defensive rant by Eric Helms. After that, they dive into new research uncovering the complexities of ultraprocessed foods, their impact on obesity, binge eating, and the food industry’s role in creating and promoting hyperpalatable ultraprocessed foods.Iron Culture is proudly presented by the MASS Research Review (massresearchreview.com)If you're in the market for some high-quality gym gear or apparel, be sure to support our friends at elitefts.com and use code "MRR10" for a 10% discount.Chapters00:00 Intro10:14 Trexler & Helms respond to social media criticism15:48 Slightly defensive rant by Trexler23:10 Extremely defensive rant by Helms32:25 Roles in The Ecosystem of Science Communication41:39 Exploring the Impact of Ultra-Processed Foods46:20 Understanding Ultra-Processed Foods and Their Nuances51:16 The Role of Food Processing in Feeding a Growing Population55:53 Hyper-Palatable Foods and Their Effects on Eating Behavior59:07 The Evolution of Eating Disorder Treatment Perspectives01:04:30 The Relationship Between Hyper-Palatable Foods and Binge Eating01:09:05 Neurophysiology of Food Consumption and Addiction01:12:20 Conclusions & practical applications for food selection
- Apr 22, 20261h 30m
Ep 373 - Does Bone Predict Hypertrophy?
This episode begins with a discussion about the importance of scientific rigor in fitness research and science communication. After that, hosts Eric Trexler and Eric Helms discuss the relationship between skeletal structure and muscle growth, including whether or not your bone structure can predict how much muscle you gain in response to training or your maximum level of muscularity.Iron Culture is proudly presented by the MASS Research Review (massresearchreview.com)If you're in the market for some high-quality gym gear or apparel, be sure to support our friends at elitefts.com and use code "MRR10" for a 10% discount.Chapters00:00 Intro11:19 Expert Creep and Science Communication21:22 Responsibly Expanding Your Domain of Expertise31:42 Exploring Bone Structure and Muscle Growth32:51 Study Overview: Bone Characteristics and Hypertrophy41:13 Interpreting the results of a new study47:50 Methodological nuances58:30 Hypertrophy versus total muscularity01:02:48 Finding the right sport for your frame and bone structure01:12:23 Practical applications
- Apr 15, 20261h 43m
Ep 372 - New ACSM Lifting Guidelines
In this episode, Eric Trexler and Eric Helms discuss the latest updates in resistance training research, the evolution of training principles since 2009, and practical applications for trainers and athletes. They explore key points from the new ACSM position stand, the importance of training frequency, volume, and specificity, and reflect on how scientific understanding has advanced over the years. In this engaging discussion, Eric Trexler and Eric Helms explore the evolution of training philosophies, hypertrophy research, and practical applications for lifters. They reflect on past training trends, dissect scientific findings, and share insights on optimizing workout strategies for strength and muscle growth.If you're in the market for some new lifting gear or apparel, be sure to use code "MRR10" at elitefts.com for a 10% discountChapters00:00 Introduction and Personal Updates07:37 The new ACSM Position Statement17:50 Overview34:47 Key findings37:44 The Impact of Training Frequency on Strength44:45 The Role of Volume in Strength Training59:12 Training For Hypertrophy & Proximity to Failure01:09:17 Eccentric Training01:12:57 How Perspectives About Training to Failure Have Changed01:19:08 The Role of Structured Training Programs01:25:06 The Evolution of Fitness Communities01:30:25 "Power Training"01:39:05 Wrapping Up
About Iron Culture presented by MASS
Iron Culture was started as a means of exploring the world of physical culture and attempting to distill a unified philosophy of lifting and to help listeners find greater meaning from the iron. It focuses on dispensing practical, useful information to the listener, bouncing from history, to philosophy, to contemporary lifting culture issues, to science. Iron Culture is proudly presented by the MASS Research Review.
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