Uploaded December 2022 | Updated September 2026, 1 day ago
It’s the start of a new era, as Omar and Eric sit down for episode 201. In this conversation, the two pick up where they left off from episode 200, tackling the Cult’s questions that were too good, and too deep to cover last week. Specifically, we discuss how to compare the potential effects of dissimilar variables on hypertrophy, such as sleep, protein, and creatine using research. Further, we field questions on how you measure progress and deal with plateaus, and whether higher frequency training can provide unique advantages.
00:00 Introduction to a new era of Iron Culture (and reading comments)
15:11 Start of Q&A. Effect sizes in sport science research (protein, creatine, and sleep) and their application to practice
Tagawa 2020 Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials pubmed.ncbi.nlm.nih.gov/33300582
Morton 2018 A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults pubmed.ncbi.nlm.nih.gov/28698222
Lanhers 2015 Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses pubmed.ncbi.nlm.nih.gov/25946994
Lanhers 2017 Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis pubmed.ncbi.nlm.nih.gov/27328852
Branch 2003 Effect of creatine supplementation on body composition and performance: a meta-analysis pubmed.ncbi.nlm.nih.gov/12945830
Craven 2022 Effects of Acute Sleep Loss on Physical Performance: A Systematic and Meta-Analytical Review pubmed.ncbi.nlm.nih.gov/35708888
44:55 Advice for people who love the iron game but may not necessarily have the best genetics and life situation for it (reframing our view of strength standards that we compare ourselves to)
56:58 Which variable(s) to adjust when strength plateaus
1:05:03 How important is it to have a high volume for a specific muscle group in a single session vs across the week?
Iron Culture Ep. 40- Training Frequency For Strength & Hypertrophy youtube.com/watch?v=VDNvJaNeDw4&t=13s
Iron Culture Ep. 152-Effort vs Exertion, Frequency, and Qualitative Research (Q&A) youtube.com/watch?v=kCg_4tQzbC0
Greg Nuckols’ in-house Meta strongerbyscience.com/frequency-muscle
James Krieger’s in-house Meta weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible
Schoenfeld 2017 Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis pubmed.ncbi.nlm.nih.gov/27433992
Baz-Valle 2022 A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy pubmed.ncbi.nlm.nih.gov/35291645
1:12:40 Closing out (and Iron Culture TikTok??)
Insert Iron Culture TikTok link here
It’s the start of a new era, as Omar and Eric sit down for episode 201. In this conversation, the two pick up where they left off from episode 200, tackling the Cult’s questions that were too good, and too deep to cover last week. Specifically, we discuss how to compare the potential effects of dissimilar variables on hypertrophy, such as sleep, protein, and creatine using research. Further, we field questions on how you measure progress and deal with plateaus, and whether higher frequency training can provide unique advantages.
00:00 Introduction to a new era of Iron Culture (and reading comments)
15:11 Start of Q&A. Effect sizes in sport science research (protein, creatine, and sleep) and their application to practice
Tagawa 2020 Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials pubmed.ncbi.nlm.nih.gov/33300582
Morton 2018 A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults pubmed.ncbi.nlm.nih.gov/28698222
Lanhers 2015 Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses pubmed.ncbi.nlm.nih.gov/25946994
Lanhers 2017 Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis pubmed.ncbi.nlm.nih.gov/27328852
Branch 2003 Effect of creatine supplementation on body composition and performance: a meta-analysis pubmed.ncbi.nlm.nih.gov/12945830
Craven 2022 Effects of Acute Sleep Loss on Physical Performance: A Systematic and Meta-Analytical Review pubmed.ncbi.nlm.nih.gov/35708888
44:55 Advice for people who love the iron game but may not necessarily have the best genetics and life situation for it (reframing our view of strength standards that we compare ourselves to)
56:58 Which variable(s) to adjust when strength plateaus
1:05:03 How important is it to have a high volume for a specific muscle group in a single session vs across the week?
Iron Culture Ep. 40- Training Frequency For Strength & Hypertrophy youtube.com/watch?v=VDNvJaNeDw4&t=13s
Iron Culture Ep. 152-Effort vs Exertion, Frequency, and Qualitative Research (Q&A) youtube.com/watch?v=kCg_4tQzbC0
Greg Nuckols’ in-house Meta strongerbyscience.com/frequency-muscle
James Krieger’s in-house Meta weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible
Schoenfeld 2017 Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis pubmed.ncbi.nlm.nih.gov/27433992
Baz-Valle 2022 A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy pubmed.ncbi.nlm.nih.gov/35291645
1:12:40 Closing out (and Iron Culture TikTok??)
Insert Iron Culture TikTok link here
