Ep. 196- How Much Training Do Powerlifters Actually Need To Get Stronger (Ft. Dr. Pak) Iron Culture Podcast 2022-11-08 | We are delighted to have Dr Patroklos Androulakis-Korakakis on Iron Culture! “Dr. Pak” is a researcher and lecturer at Solent University, coach at stronger by science, and finally, a lifting enthusiast himself. He did his PhD on powerlifting. Specifically, he conducted research to answer the question: “how much training do powerlifters need to do, to make meaningful increases in strength?” This question led him to conduct interviews and surveys with the best powerlifters and powerlifting coaches in the world to first understand what they consider “meaningful” strength gains to be, and then he conducted some of the very few longitudinal training studies on competing powerlifters to determine just how much work they need to do to get better. Join us in this fascinating look at the inner workings of his research, as well as some of the more recent research he’s currently involved with, bridging the gaps in terminology and application between science and practice.00:00 Reigniting the SBS feud and introducing Dr Pakraskolapparel.com 17:00 Dr Pak breaks down his multi-experiment paper in depthAndroulakis-Korakakis 2021 The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters pubmed.ncbi.nlm.nih.gov/3452794421:43 The survey and interview studies33:27 The training studies43:53 The relevance and application of minimum effective doseStrömbäck 2018 Prevalence and Consequences of Injuries in Powerlifting: A Cross-sectional Study pubmed.ncbi.nlm.nih.gov/29785405Steele 2022 Long-Term Time-Course of Strength Adaptation to Minimal Dose Resistance Training Through Retrospective Longitudinal Growth Modeling pubmed.ncbi.nlm.nih.gov/35591809 Androulakis-Korakakis 2020 The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis pubmed.ncbi.nlm.nih.gov/31797219The Muscle & Strength Pyramids muscleandstrengthpyramids.com1:07:43 The science and beliefs surrounding deloadsBell 2022 “You can't shoot another bullet until you've reloaded the gun” sportrxiv.org/index.php/server/preprint/view/2081:19 Closing out with Dr Pak’s conclusion MASS Research Review strongerbyscience.com/massIron Culture IC Ep. 189- Stretching & Range of Motion for Strength and Hypertrophy youtube.com/watch?v=VFrO2UQoIBgWhere to find Dr PakInstagram @dr__pak instagram.com/dr__pak/?hl=enTwitter twitter.com/pakpatroklosMuscle and Feels Podcast youtube.com/channel/UCfLkHRHcMxbdcZDWXfrLkBQStronger By Science Coaching strongerbyscience.com/coaching/pak-androulakis-korakakisResearchGate researchgate.net/profile/Patroklos-Androulakis-Korakakis
Ep. 197- Training To Failure: A Comprehensive Overview Iron Culture Podcast 2022-11-15 | In this episode we are excited to revisit an ever-controversial topic in bodybuilding, training to failure! Yes, we’ve discussed this before on Iron Culture, and yes, people have surprisingly (but maybe not so much when you dissect it…) strong feelings about training to failure. You may remember that one of the biggest limitations in the literature we previously discussed in our last episode was that there are different ways of defining failure. Should we be lumping together studies which use “momentary muscular failure” with studies that used “repetition maximums” or “voluntary failure”? Probably not. But great news, Martin Refalo a PhD candidate at Deakin University specifically studying the effect of failure on hypertrophy joins us in this episode. Martin recently published a scoping review and a subsequent meta analysis that specifically identified these differences in failure types and analysed the literature based on these distinctions, as well as looking at velocity loss thresholds to provide new and important insights on this topic! Tune in to learn more!00:00 Introducing the Sports Nutrition Association and the NASM Physique and Bodybuilding Coaching CourseSports Nutrition Association sportsnutritionassociation.com NASM Physique and Bodybuilding Coaching Course nasm.org/continuing-education/physique-bodybuilding-coach07:29 Introducing Martin17:09 Martin’s scoping review – what is the actual definition of failure?Refalo 2022 Towards an improved understanding of proximity-to-failure in resistance training and its influence on skeletal muscle hypertrophy, neuromuscular fatigue, muscle damage, and perceived discomfort: A scoping review pubmed.ncbi.nlm.nih.gov/35658845Schoenfeld 2019 Does Training to Failure Maximize Muscle Hypertrophy? researchgate.net/publication/331718773_Does_Training_to_Failure_Maximize_Muscle_Hypertrophy Grgic 2022 Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis pubmed.ncbi.nlm.nih.gov/33497853Vieira 2021 Effects of Resistance Training Performed to Failure or Not to Failure on Muscle Strength, Hypertrophy, and Power Output: A Systematic Review With Meta-Analysis pubmed.ncbi.nlm.nih.gov/33555822 35:40 Breaking down Martin’s metaRefalo 2022 Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis pubmed.ncbi.nlm.nih.gov/36334240Santanielo 2020 Effect of resistance training to muscle failure vs non-failure on strength, hypertrophy and muscle architecture in trained individuals pubmed.ncbi.nlm.nih.gov/33343066Iron Culture Ep. 196 How Much Training Do Powerlifters Actually Need To Get Stronger (Ft. Dr. Pak) youtube.com/watch?v=2EJ0Qp6spGQLi 2022 Self-Reported Training and Supplementation Practices Between Performance-Enhancing Drug-User Bodybuilders Compared with Natural Bodybuilders pubmed.ncbi.nlm.nih.gov/36165879 55:31 The concept of science in the understanding and application of a given topic1:12:03 Framing motivation, hard work, and results1:22:37 Perception of discomfort and true proximities to failure1:27:38 The future direction of Martin’s PhD1:34:20 Martin’s closing words and where to find himInstagram instagram.com/mrfitness__ ResearchGate researchgate.net/profile/Martin-Refalo-2JPS Health and Fitness https://www.jpshealthandfitness.com.au/team/martin-refalo/
Ep. 195- Overreaching, Deloads & Tapers: Nutrition Considerations Iron Culture Podcast 2022-11-01 | “Should I cut my calories back during deloads?” This incredibly common question pops up all the time online, and there’s a few things to consider when answering it. First, the purpose of a deload, technically, is to recover after an overreaching phase. What do we expect after an overreaching phase? Are these expectations compatible with a reduction in calories? Secondly, we need to consider the differences in total energy expenditure between a deload week, and the preceding training, that again, consisted of an overreaching phase. Finally, in this episode we discuss other cases, for example “deloads” that don’t occur after overreaching, deloads following strength/intensity-based overreaching, tapers, and intro weeks. While the question is simple, the answer has a bit of nuance, so join us to learn these details!00:00 Intro: addressing the “alliance” with Stronger By Science12:07 Eric’s damage control apology and appeal to the Iron Culture HR department17:05 The effects of deloads on muscle hypertrophy: should you cut calories on a deload?Bjørnsen 2018 Delayed myonuclear addition, myofiber hypertrophy, and increases in strength with high-frequency low-load blood flow restricted training to volitional failure pubmed.ncbi.nlm.nih.gov/30543499Vann 2022 Effects of High-Volume Versus High-Load Resistance Training on Skeletal Muscle Growth and Molecular Adaptations pubmed.ncbi.nlm.nih.gov/3536025339:22 The differences between deloading and tapering for competition andDamas 2019 Myofibrillar protein synthesis and muscle hypertrophy individualized responses to systematically changing resistance training variables in trained young men pubmed.ncbi.nlm.nih.gov/31268828Travis 2020 Preparing for a National Weightlifting Championship: A Case Series pubmed.ncbi.nlm.nih.gov/3137397353:55 Change in energy expenditure during deloadsLytle 2019 Predicting Energy Expenditure of an Acute Resistance Exercise Bout in Men and Women pubmed.ncbi.nlm.nih.gov/30768553Iron Culture Ep. 66- Cardio for Lifters: Everything that Matters youtube.com/watch?v=vpjZCp6lX24107:58 Closing out
Ep. 194- Getting Shredded...But Not Competing Iron Culture Podcast 2022-10-24 | Mr Dr Ben House is back on Iron Culture, but this time, he’s fully indoctrinated. That’s right, Ben is making a push to experience what it’s like to get into bodybuilding stage condition. He’s been collaborating with Eric in the process, learning to pose, reincorporating tracking after a long time away, and getting leaner than lean. When is he competing you ask? Believe it or not, he’s probably not going to! Ben decided to do this for a few reasons, first to support a friend who is a competitor, second to get the experience of what it’s like so he can be a better coach and also make more accurate representations in his content, and finally, he’s scientifically interested in exploring how to find one’s lower intervention point. Ben wants to know just how sustainable or unsustainable being in such a position is. Learn about not only his experience in this episode, and what he’s learned, but also how we integrate concepts like energy availability and body fat regulation in terms of practical application.00:00 (Re)introducing Mr Dr Ben House and how this episode came to be9:26 Ben’s dieting journeyIron Culture Ep. 192- He's Not Just A Bodybuilder (ft. Mr. Universe Alberto Nunez) youtube.com/watch?v=kseqS8jFgbg20:10 Ben’s experience of getting shredded37:20 Getting to the summit and how it could affect your lifeTowards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative Review pubmed.ncbi.nlm.nih.gov/3131518049:00 🚨❗️ Officially entering monster episode territory❗️🚨52:46 The physiological effects of getting leanTrexler 2017 Physiological Changes Following Competition in Male and Female Physique Athletes: A Pilot Study pubmed.ncbi.nlm.nih.gov/28422530 Longstrom 2020 Physiological, Psychological and Performance-Related Changes Following Physique Competition: A Case-Series pubmed.ncbi.nlm.nih.gov/33467243Iron Culture Ep. 14- Why Lifters Lose Motivation youtube.com/watch?v=ErMpLl106Vw1:03:33 Framing energy availability and what is “healthy”?Can You Stay Shredded? strongerbyscience.com/stay-shreddedIron Culture Ep. 146- What The Fitness Industry Gets Wrong About The Obesity Epidemic youtube.com/watch?v=xfAbKeiAuII1:10:41 Individual differences in metabolic adaptation and the ability to live in low energy availability1:23:30 Is Omar getting shredded!?1:31:35 Closing out and where to find Mr Dr Ben HouseInstagram: instagram.com/drbenhouse/?hl=enDeconstruct Nutrition: deconstructnutrition.com
Ep. 193- Your Maximum Muscular Potential: Are Gains Always Diminishing (Q&A) Iron Culture Podcast 2022-10-18 | We’re back with another Q&A episode! Our first question is about the utility, if there is any, of doing singles at a low RPE. Basically, if singles are a specificity tool, why do them light? Great question, and often, the premise of a question needs to be addressed to get a more useful answer. Then, we address the question as to whether gains are linear, especially in advanced lifters. Just what the heck is going on when we see an advanced lifter seemingly make a slew of progress after a long plateau (and no we aren’t talking about them jumping on gear)?00:00 Intro: reviewing reviews and the obligatory banter10:48 Giving everyone the boot: an update on Eric’s calf trainingIron Culture Ep. 189 Stretching & Range of Motion for Strength and Hypertrophy youtube.com/watch?v=VFrO2UQoIBg Warneke 2022 Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility frontiersin.org/articles/10.3389/fphys.2022.878955/full17:50 Q&A #1 The function and utility of performing low(er) RPE singlesIron Culture Ep. 143 Everything You Need To Know About Velocity Based Training youtube.com/watch?v=HFLZz2k11D0&t=1983s38:40 Q&A #2 Are gains linear or do they come in spurts in the advanced lifter?Bjørnsen 2018 Delayed myonuclear addition, myofiber hypertrophy, and increases in strength with high-frequency low-load blood flow restricted training to volitional failure pubmed.ncbi.nlm.nih.gov/30543499 Bjørnsen 2019 Type 1 Muscle Fiber Hypertrophy after Blood Flow-restricted Training in Powerlifters pubmed.ncbi.nlm.nih.gov/30188363MASS Research Review strongerbyscience.com/massIron Culture Ep. 109 Empiricism vs Rationalism: What Do We Really Know When It Comes To Fitness? youtube.com/watch?v=qT3KPnTgO7M&t=492s1:20:01 Q&A #3 How do you know if you have actually plateaued?muscleandstrengthpyramids.com1:29:44 Closing out with some Blueberry Bis
Ep. 192- Hes Not Just A Bodybuilder (ft. Mr. Universe Alberto Nunez) Iron Culture Podcast 2022-10-11 | Alberto Núñez is back on Iron Culture, but he’s changed. If you thought his prior appearances were him in his final form, you were wrong. He’s fresh off his WNBF Universe pro overall win, meaning he’s Mr. Universe. So forget the best bodybuilder on planet earth, or the best bodybuilder in the nearest 10 parsecs, or hell, the best bodybuilder in the Milky Way galaxy! No, this super saiyan is the best in the universe. In this Big Bang of an episode you won’t learn how to get freaky quads, a wide back, capped delts, or peeled to the socks like Berto, but you will learn lessons through his bodybuilding journey which apply to life in ways that would surprise you. Even the Watcher is mirin because Alberto is coming for the multiverse next!0:00 Introducing Mr. UniverseTeam3DMJ YouTube Channel youtube.com/channel/UC8fhb7upVSZ0q-zK5snR9BAIron Culture Ep. 191- Steroids, Staying Natural & The Tyranny of Progress youtube.com/watch?v=Pp30-AeTITQBerto’s Instagram post instagram.com/p/Ci-qBg_O6IB19:40 Reflecting upon the journey of competing27:41 Framing ageing and the inevitable decline42:29 Show day and the experience of being on stageIron Culture Ep. 128- Book Bodybuilding & The Dog (ft. Ryan Doris) youtube.com/watch?v=i0Y93_jKSgU53:44 Breaking down the competitors at the WNBF Pro Universe1:11:20 The unique intricacies of bodybuilding and the motivations for competing1:21:45 Berto finding satisfaction in his performances and the acknowledgement from his peers1:25:28 The start of the 3DMJ community1:35:02 Closing out Where to find Mr. Universe Alberto NúñezInstagram: instagram.com/nunez3dmjTeam 3DMJ 3dmusclejourney.com
Ep. 191- Steroids, Staying Natural & The Tyranny of Progress Iron Culture Podcast 2022-10-03 | 00:00 Intro: reacting to reviewsCan You Stay Shredded by Greg Nuckols Eric Trexler Mike Zourdos Helms strongerbyscience.com/stay-shreddedIron Culture Ep. 109- Empiricism vs Rationalism: What Do We Really Know When It Comes To Fitness? youtube.com/watch?v=qT3KPnTgO7M&t=492s16:00 Natural or enhanced? The pressures of social mediaIron Culture Ep. 188- Steroids, Aesthetics & Irresponsible Influencers youtube.com/watch?v=_oF31sb3Db023:34 Intrinsic motivation, goals, and satisfaction tied to liftingWhat Is Strong? strongerbyscience.com/how-to-get-strong-what-is-strong39:55 Comparing yourself to and living up to an ideal49:38 The application of effort when enhanced and the psychological impactHealth Science Explained Podcast Ep. 197- The path out of muscle dysmorphia open.spotify.com/episode/2CRNuQrn1MSmRpBdow2xwQ?si=a91fe465ed4c47121:14:04 The unintended consequences of our choices and the inherent issues of setting external goals1:27:23 Being self-aware and the fragile social hierarchy in the lifting space1:42:40 Wrapping up another monster episode
Ep. 190- The Dave Tate Interview Iron Culture Podcast 2022-09-27 | 00:00 Introducing Dave05:08 Demographics and the changing of the guard in the fitness industry11:25 Dave’s journey23:05 Joining Westside Barbell 34:49 EliteFTS as a content creator in the social media era50:01 “Evidence-based”, being open-minded and continuing to learn1:01:25 Dave’s powerlifting experience and the double-edged sword of the going all in mentality1:19:19 EliteFTS in the business world1:32:55 Playing the long game: using numbers to learn and grow1:42:33 Providing a service for your consumer1:53:55 The future of EliteFTSWhere to find Dave and EliteFTSDave Tate Instagram: instagram.com/underthebarPodcast: Dave Tate’s Table Talk elitefts.com/content/table-talkEliteFTSWebsite: elitefts.comInstagram: instagram.com/elitefts
Ep. 189- Stretching & Range of Motion for Strength and Hypertrophy Iron Culture Podcast 2022-09-19 | 00:00 The banter podcast and introducing Milo and Alyssa9:45 Discussing “Range of Motion” in the context of hypertrophy Wolf 2022 Partial vs full range of motion resistance training sportrxiv.org/index.php/server/preprint/view/198/version/24621:00 What we know about stretching for hypertrophy and strengthWarneke 2022 Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility pubmed.ncbi.nlm.nih.gov/3569439030:32 When and how to implement stretching to improve performance45:45 Strength-specific ROM: partials for sticking points, injuries, and psychology?1:00:14 Resistance and strength curves1:07:51 Is there such a thing as being too stretched?1:15:48 Training at long muscle lengths: biarticular and monoarticular muscles Maeo 2021 Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths pubmed.ncbi.nlm.nih.gov/33009197Maeo 2022 Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position pubmed.ncbi.nlm.nih.gov/35819335Stasinaki 2018 Triceps Brachii Muscle Strength and Architectural Adaptations with Resistance Training Exercises at Short or Long Fascicle Length mdpi.com/2411-5142/3/2/28 Pedrosa 2022 Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths pubmed.ncbi.nlm.nih.gov/33977835McMahon 2014 Muscular adaptations and insulin-like growth factor-1 responses to resistance training are stretch-mediated pubmed.ncbi.nlm.nih.gov/23625461Sato 2021 Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms pubmed.ncbi.nlm.nih.gov/346163091:27:30 Touching on regional hypertrophy1:31:39: How does stretching work and do we actually know?1:33:51 Closing out and where to find Milo and AlyssaMilo Instagram @wolfcoach_ instagram.com/wolfcoach_/?hl=enMuscle & Feels Podcast youtube.com/channel/UCfLkHRHcMxbdcZDWXfrLkBQCoaching wolfcoaching.netResearch Output researchgate.net/profile/Milo-Wolf-2\AlyssaInstagram @alyssajoyable instagram.com/alyssajoyable/?hl=enCoaching thestrengthathlete.com/alyssajoy-spenceResearch Output researchgate.net/profile/Alyssa-Joy-Spence
Ep. 188- Steroids, Aesthetics & Irresponsible Influencers Iron Culture Podcast 2022-09-12 | 00:00 Intro: reviewing your reviews11:10 In the pursuit of aestheticsCan you Stay Shredded? strongerbyscience.com/stay-shreddedMASS Research Review strongerbyscience.com/mass17:55 Defining the concept of aesthetics24:27 Discussing anabolic steroids in the fitness industry40:35 Societal influences on aesthetic standards and the impact of your personal experiences51:40 TRT and the pressures of obtaining and maintaining a certain aestheticZhou 2020 Trends and Patterns of Testosterone Therapy among U.S. Male Medicare Beneficiaries, 1999 to 2014 pubmed.ncbi.nlm.nih.gov/3192846257:29 Social media algorithms and other influences on decision makingBhasin 2018 Testosterone Therapy in Men With Hypogonadism: An Endocrine Society Clinical Practice Guideline academic.oup.com/jcem/article/103/5/1715/49394651:03:05 The importance of your definition of success and underlying motivations in the pursuit of your aesthetic goalsHelms 2019 Towards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative Review pubmed.ncbi.nlm.nih.gov/313151801:17:07 The impacts of improving health and performance on aestheticsIron Culture Episode 95: Old School Bodybuilding youtube.com/watch?v=O2m11U_7JmU1:21:44 Different physique sport divisions and desired aesthetics1:33:20 Beyond surface level motivations for lifting 1:46:20 Closing out
Ep. 187- Killing It For Over A Decade: The Sigma Nutrition Story Iron Culture Podcast 2022-09-05 | 00:00 IntroDanny’s Peachboi Shorts raskolapparel.com/collections/shortsSigma Nutrition Radio Ep. 442: Are Vegetables Detrimental to Health? open.spotify.com/episode/59oVF6ffJpQlNnPuJ0Ha3N?si=9abf0e4d4ede4a2e10:22 The inception of Sigma Nutrition Radio and hosting podcasts26:10: Staying up to date with the latest evidence in your guest’s area of expertise (both academics and practitioners)Iron Culture Ep. 182: How to call out B.S. and Pseudoscience youtube.com/watch?v=ckzuycwnRH831:50 Appraising and presenting evidence44:10 Maintaining listenership while covering a broad range of topics and reaching a large audience51:32 Areas of misinformation that require further inspection and scrutiny59:12 Expanding and advancing Sigma Nutrition: holding epistemic humility and speaking within your area of expertise1:21:35 Limits of domain-specific expertise1:40:55 Challenging ill-informed perceptions and beliefs1:50:29 The future of Sigma Nutrition and where to find themSigma Nutrition: sigmanutrition.comAlinea Nutrition: alineanutrition.comInstagram: @dannylennon_sigma & @thenutritional_advocate
Ep. 186- The Resurrection of a Professional Toner Iron Culture Podcast 2022-08-29 | 00:00 Intro: Addressing past controversies and reacting to reviewsIron Culture Episode 185 Bodybuilding Peaking Controversy: Is Water Wet? youtube.com/watch?v=XhzYbvZTqgM15:10 Omar’s “revival” in the content creation space?! Separating the personal and monetary components of content creation in fitness32:38 New trends and influences on fitness content51:11 Rekindling the motivation to continue creating contentAncient Workouts with Omar youtube.com/playlist?list=PLob1mZcVWOahDqtay-DG07nWJV_ay0gKs1:09:55 Separating goals and achievements from content to provide perspective1:13:40 The return of Omar Isuf content?1:18:34 Closing out: The future of Iron CultureMASS Research Review strongerbyscience.com/mass
Ep. 185- Bodybuilding Peaking Controversy: Is Water Wet? Iron Culture Podcast 2022-08-22 | 00:00 IntroMASS Research Review strongerbyscience.com/massIron Culture Episode 184: Breaking A World Record After A Catastrophic Injury with Joe Sullivan youtube.com/watch?v=UnScTvfgdEw9:31 Bodybuilding Peak Week in ScienceBarakat 2022 Can Bodybuilding Peak Week Manipulations Favorably Affect Muscle Size, Subcutaneous Thickness, and Related Body Composition Variables? A Case Study pubmed.ncbi.nlm.nih.gov/3587811716:26 Opposing “Evidence-based” Peak Week HypothesesIron Culture Episode 109: Empiricism vs Rationalism: What Do We Really Know When It Comes To Fitness? youtube.com/watch?v=qT3KPnTgO7M22:21 Carbohydrate-loading ResearchIron Culture Episode 36: How To Look Your Absolute Best: Peaking with Cliff Wilson youtube.com/watch?v=YShi00QoSTYde Moraes 2019 Carbohydrate Loading Practice in Bodybuilders: Effects on Muscle Thickness, Photo Silhouette Scores, Mood States and Gastrointestinal Symptoms pubmed.ncbi.nlm.nih.gov/31827362Nunes 2022 Changes in Intra-to-Extra-Cellular Water Ratio and Bioelectrical Parameters from Day-Before to Day-Of Competition in Bodybuilders: A Pilot Study pubmed.ncbi.nlm.nih.gov/35202062Bamman 1993 Changes in body composition, diet, and strength of bodybuilders during the 12 weeks prior to competition pubmed.ncbi.nlm.nih.gov/8035587Chappell 2018 Nutritional Peak Week and Competition Day Strategies of Competitive Natural Bodybuilders pubmed.ncbi.nlm.nih.gov/3035297927:01 Natural vs Enhanced PeakingJohansson 2005 Independent and combined effects of testosterone and growth hormone on extracellular water in hypopituitary men pubmed.ncbi.nlm.nih.gov/15827107McVeigh 2016 2,4-Dinitrophenol, the inferno drug: a netnographic study of user experiences in the quest for leanness tandfonline.com/doi/full/10.3109/14659891.2016.114923837:35: Reviewing the Nunes and Barakat Studies46:51 Intracellular & Extracellular ≠ Intramuscular & Subcutaneous53:10 Breaking down Chris’ Peaking Strategy and the 3DMJ StrategyBarakat 2022 Kendall’s Tau Figure pubmed.ncbi.nlm.nih.gov/35878117/#&gid=article-figures&pid=figure-1-uid-058:25 The Relationship Between Muscle Glycogen and WaterFernández-Elías 2015 Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans pubmed.ncbi.nlm.nih.gov/259116311:05:10 Future Directions for Peak Week ResearchRossow 2013 Natural bodybuilding competition preparation and recovery: a 12-month case study pubmed.ncbi.nlm.nih.gov/23412685
Ep. 184- Breaking A World Record After A Catastrophic Injury Iron Culture Podcast 2022-08-16 | 0:00 Introducing JoeJeremy Hamilton record breaking meet @220lb/100kg youtube.com/watch?v=IHkMYQhoOVEIron Culture Episode 180: Cultural Shifts in Lifting youtube.com/watch?v=yRvaakZ4y6A13:10 The rapid turnover and rise in raw/tested powerlifting24:05 Joe’s perspectives on changes in competition judging standards33:32 Powerlifter stereotypes from a decade ago and Joe’s shift to untested competition39:53 Joe’s journey and lifting career1:01:08 Joe’s comeback from injury and breaking squat records – “Adapt and Overcome” Joe’s bar bending squat youtube.com/watch?v=neYyq_ubavg1:24:42 Reframing your mindset through your journey and separating yourself from where you once were1:27:55 Where can you find Joe? theaodcollective.com instagram.com/joesullivan_aod
Ep. 183- Overcoming Adversity & Building Resilience Iron Culture Podcast 2022-08-08 | TIME STAMPS0:00 Intro10:55 Instagram reacts: revisiting misinformation/disinformationMarton 2020 Science, advocacy, and quackery in nutritional books nature.com/articles/s41599-020-0415-6Iron Culture episode 132: Where does Bro Science come from? youtube.com/watch?v=LFv5BkEp9mYVigotsky 2020 Improbable data patterns in the work of Barbalho et al. researchgate.net/publication/343051741_Improbable_data_patterns_in_the_work_of_Barbalho_et_al35:30 Question: “Why do some people get derailed when their routines get thrown while other people show resilience to unexpected challenges?”Transtheoretical model of behaviour change en.wikipedia.org/wiki/Transtheoretical_model41:45 Adversity builds self-efficacy. Dealing with what is and isn’t in your locus of control48:30 Just-world fallacy and extreme ownership.“Maximise given the constraints” Iron Culture episode 27: Natural Bodybuilding youtube.com/watch?v=m0AEvN2L9zU58:20 Practical applications for building self-efficacy and Eric’s experiencesIron Culture episode 83: You Are NOT An Advanced Lifter youtube.com/watch?v=b9cwQsABQ981:15:15 Responses to fight or flight signals and tips for coaches1:28:24 Framing and calibration of adversity and resilience in your journey1:34:49 Delayed gratification of lifting and the power of your environmentIron Culture episode 173: What is the Best Training Environment? youtube.com/watch?v=tEIUIiL9z5Q1:46:02 Wrapping it up
Ep. 182 - How to call out B.S. and Pseudoscience Iron Culture Podcast 2022-08-02 | [Article Referred To In This Episode] link.springer.com/article/10.1007/s40279-022-01702-2
Ep. 179- The Dangers of Being Shredded (& Why Its Almost Impossible To Sustain) Iron Culture Podcast 2022-07-11 | ...
Ep. 178- In Search of Supplements: An Examination Iron Culture Podcast 2022-07-04 | [TIMESTAMPS]0:00 Intro5:00 Guest Introduction10:00 Hard Work vs. Magic Supplements19:30 The Start of Examine.com28:00 The Evolution, ERD, and Subscription Model of Examine.com35:00 Process of Turning Someone’s Interest in the Information and Ecosystem of Examine50:00 Referencing for the Reason of Policing Oneself1:00:00 Inspiration Behind Examine 2.0: Answering General Information as it Relates to Supplementation1:18:00 Eric’s Batman Arc1:24:00 Outr
Ep. 176- Turkesterone Controversy, Powerlifting World Records & The Ivory Tower Iron Culture Podcast 2022-06-20 | [TIME STAMPS]0:00 Intro3:00 Reading Fan Comments10:00 Performances at Worlds and How Competitors Plan their World Records for IPF Worlds33:00 Controversy of Dosing for Ingredients in Supplements like Turkesterone49:00 Ivory Tower of Academia: Eric’s Experiences1:21:00 Outro
Ep. 175- Training Burnout & Rekindling Motivation Iron Culture Podcast 2022-06-14 | [TIME STAMPS]0:00 Intro1:00 Episode Comments2:00 Eric’s Picks of Essential Equipment for a Home Gym13:00 Outlook to Staying Consistent and not Burning Out as an Athlete or Coach in the Industry20:00 Seasoned Athletes Maintaining Motivation and Discipline when Training Alone29:00 Enjoying the Journey and Work of Training and Knowing what you Enjoy45:00 Working on your Subordinate Goals and your Self-Identity1:05:00 Struggles of Reaching the Goals We Set without a Coach1:15:00 Realizing we CAN Reach our Goals and Make Progress1:29:00 Outro
Ep. 173- What Is The Best Training Environment? Iron Culture Podcast 2022-05-30 | [TIME STAMPS]0:00 Intro3:00 Review Readings7:00 Dynamics of Different Gym Environments30:00 Benefits of a Home Gym45:00 The Need for External Validation and Finding Motivation in a Conducive Environment55:00 Dopamine Hits of Approval and Establishing a Sense of Self1:04:00 Finding the Right Gym Environment1:24:00 Outro
Ep. 172- All About Saturated Fat & Cholesterol Iron Culture Podcast 2022-05-23 | [OUR GUESTS[Dr. Spencer Nadolskydrspencer.comtwitter.com/DrNadolskyAlan Flanaganalineanutrition.cominstagram.com/thenutritional_advocate
Ep. 171- Jesus Olivares: a New Era in Powerlifting Iron Culture Podcast 2022-05-16 | [Our Guest]Jesus Olivaresinstagram.com/mega.gojira[TIME STAMPS]0:00 Intro4:30 Guest Introduction6:30 Where Do You Find Inspiration13:00 Competing at a Competitive Level20:00 Background Breakdown of Jesus Olivares43:00 Having Your Competitor and You Be in the Best Shape51:30 Mentality of Elite Level Competitors1:10:00 What Jesus Does Daily in the Gym1:23:00 The Importance of a Clean Diet1:31:00 Perspectives and Jesus’s Way of Thinking1:25:00 Outro
Ep. 170- Training Twice A Day Iron Culture Podcast 2022-05-10 | [TIMESTAMPS]0:00 Intro5:20 Reading Reviews8:30 Two-A-Day Training24:30 Study on Training 1 vs 3 Times Per Day29:00 Home Gym Workouts regarding Training Twice a Day36:30 Is There a Reason to do Two-A-Day Outside of Competitive Training?46:00 Additional Aspects of Two-A-Day Training1:01:30 Considerations for Individuals that do Activities Outside of Lifting Throughout the Day1:14:00 Closing Statements/Outro
Ep. 169- Lagging Body Parts, Body Recomp & Minimalist Training (Q&A) Iron Culture Podcast 2022-05-02 | [MASS Research Review]strongerbyscience.com/mass[3DMJ Lagging Body Parts] 3dmjvault.com/bundles/vip
Ep. 168- Movement Screens & Modalities Roundtable (ft. Nick Licameli, Jared Maynard & John Flagg) Iron Culture Podcast 2022-04-26 | [Our Guests]Jared Maynard: @jared.unbreakablestrengthNick Licameli: @Nick Licameli John Flagg: @rebuild_stronger[TIMESTAMPS]0:00 Intro1:00 Guest Introductions8:00 Accuracies and Effectiveness of Tests and Treatments18:00 What Do You Do with The Information, and What Emphasis Do You Place on it?26:15 Importance of an Experienced Diagnosis for an Injury40:00 Transference of Movement Screens/Knowing What the Goal Is58:00 Treatments that are Equally as Problematic1:08:00 Intricacies of Identifying the Cause and Applying the Correct Treatment1:34:00 Final Remarks1:38:30 Outro
Ep. 167- The Resurrection of a Powerlifter (ft. Mike Tuchscherer) Iron Culture Podcast 2022-04-19 | [TIME STAMPS]0:00 Intro2:20 Guest Introduction5:00 Mike’s Experiences in Powerlifting13:45 Mike’s Competitive Career in Powerlifting Prior to Hiatus21:00 Beginning of Mike’s Competitive Powerlifting Journey31:15 Mike’s Journey off the Competitive Platform41:00 Surrounding Circumstances to Mike’s Convictions53:40 Optimistic Hope after an Injury1:02:00 Enjoyment in Training1:11:45 Experience Coming Back to the Platform1:29:00 Outro
Ep. 166- The Death of Powerlifting Iron Culture Podcast 2022-04-11 | [TIME STAMPS]0:00 Intro2:45 The Birth and Growth of Powerlifting10:00 Popularity in Powerlifting26:30 Accessibility of Powerlifting42:00 Relatability to Powerlifting1:03:00 Enjoying the Raw Concept of Powerlifting1:27:00 Outro
Ep. 165- Volume While Cutting: Why The Confusion Iron Culture Podcast 2022-04-04 | [TIMESTAMPS]0:00 Intro6:50 Manipulating Volume While Cutting14:20 Calorie Deficits and It’s Cumulative Effects of Quality25:00 Maintaining Muscle Mass During a Deficit Program39:00 Strength to Expect after Leaning Down47:00 The Balance of Quality and Quality of Your Training Program57:45 Recovery During a Fat Loss Journey1:09:00 Best Practices for Training in a Deficit1:17:00 Outro
Ep. 164- A Scientific Examination of the Carnivore Diet Iron Culture Podcast 2022-04-01 | [DESCRIPTION]The Carnivore Diet has exploded in popularity over the last several years thanks in large part to some very bold claims made by leading advocates. From the harmfulness of plants to the uselessness of fibre, these assertions are certainly bold. In this sizzling episode, Iron Culture hosts Omar Isuf and Eric Trexler investigate the validity of these claims, thoroughly examining and dispelling many incorrect beliefs commonly parroted by some aspects of the community. Surely this will be the least controversial episode they've done to date.[REFERENCES]Smajis et al 2020pubmed.ncbi.nlm.nih.gov/31796953Ingestion of a high dose of fructose for 8 wk was not associated with relevant metabolic consequences - lean, healthy, weight-stable individuals consuming 150 g (!!!) of fructose dailyNick Hiebertthe-nutrivore.com/post/a-comprehensive-rebuttal-to-seed-oil-sophistryMullie at al, 2021Vitamin C in East-Greenland traditional nutrition: a reanalysis of the Høygaard nutritional data (1936-1937) ncbi.nlm.nih.gov/labs/pmc/articles/PMC8266228Anderson et al, 2009Barber et al, 2020pubmed.ncbi.nlm.nih.gov/19335713ncbi.nlm.nih.gov/labs/pmc/articles/PMC7589116If you want good info on diet, blood lipids, and cardiovascular risk, check out three-part series by Alan Flanagan of Sigma Nutrition:sigmanutrition.com/diet-cvdThe Pattern of Fatty Acids Displaced by EPA and DHA Following 12 Months Supplementation Varies between Blood Cell and Plasma Fractionsncbi.nlm.nih.gov/pmc/articles/PMC4555124Increasing dietary linoleic acid does not increase tissue arachidonic acid content in adults consuming Western-type diets: a systematic reviewncbi.nlm.nih.gov/pmc/articles/PMC3132704The omega-6/omega-3 ratio and cardiovascular disease risk: uses and abusespubmed.ncbi.nlm.nih.gov/17045070academic.oup.com/ajcn/article/96/5/1193S/4577160
Ep. 163- All About EMG and Hypertrophy (ft. Andrew Vigotsky) Iron Culture Podcast 2022-03-21 | [OUR GUEST]Andrew Vigotsky: twitter.com/avigotsky[TIME STAMPS]0:00 Intro3:15 Guest Introduction14:00 EMG and It’s Relation to “Muscle Activation”23:30 Relationships Between Muscles and Exercise Mechanics35:00 Counter Arguments from EMG Researchers in Terms of Faulty Study Results45:00 Utility in Useful Proxies in EMG1:00:00 Exercise Selection for Peak Hypertrophy1:12:00 Representation and Misrepresentation of Scientific Literature1:15:30 The Difference Between Biomechanics and Functional Anatomy1:22:00 Outro
Ep. 162- Training To Failure, Advanced Lifters & Breaking Through Plateaus Iron Culture Podcast 2022-03-14 | ...
Ep. 160- Autoregulation & Individualization: Everything You Wanted To Know Iron Culture Podcast 2022-02-28 | ...
Ep. 159- Vitamin D Supplementation: A Deep Dive Iron Culture Podcast 2022-02-21 | [Our Guests]Dr. Niamh Aspell: sigmanutrition.com/niamh-aspellie.linkedin.com/in/niamh-aspell-phd-health-lifestyle-nutritionDr. Austin Baraki: instagram.com/austin_barbellmedicinetwitter.com/austinbarakibarbellmedicine.com/the-team/dr-austin-baraki
Ep. 158- Why You Should Be Skeptical of Ecdysteroids (Including Turkesterone) Iron Culture Podcast 2022-02-14 | Our Guest Ben Esgro: instagram.com/suppsciBen & Omar's Supplement Company: eformulations.co
Ep. 157- Exercise Selection for Hypertrophy: An In-Depth Examination Iron Culture Podcast 2022-02-07 | [Muscle and Strength Pyramids] muscleandstrengthpyramids.com[Ancient Workouts ft. MacroFactor Guy] youtube.com/watch?v=oSCIX0TF9mc
Ep. 156- Deloads: The Science of Overload, Fatigue & Recovery Iron Culture Podcast 2022-01-31 | Tell History What A Hunk Helms Is: youtube.com/watch?v=99e5iFWZwEQ
Ep. 155- Alex Tilinca: Self Made Man Iron Culture Podcast 2022-01-24 | Alex Tilincainstagram.com/alextilincahttps://www.selfmademan.shop/Coaching: alex@scoobyprep.comyoutube.com/channel/UCXsXl9txLLFtO71fg4wNKBw
Ep. 154-Intermittent Fasting & Peri-Workout Carbohydrates Iron Culture Podcast 2022-01-17 | [MASS] strongerbyscience.com/mass
Episode 153 - Were Ancient Warriors Actually Jacked? Iron Culture Podcast 2022-01-10 | Watch Episode 1 Here: youtube.com/watch?v=VHBTMm94yeM
Ep. 152-Effort vs Exertion, Frequency, and Qualitative Research (Q&A) Iron Culture Podcast 2022-01-03 | ...
Ep. 149- Overreaching, Overtraining, and Insufficient Recovery: Everything You Need To Know Iron Culture Podcast 2021-12-15 | ...
Ep. 148- Personal Training: A Lost Art Form (ft. Chad Landers) Iron Culture Podcast 2021-12-06 | [Our Guest]Chad Landers: instagram.com/chadlanderspushprivatefitness.com
