Iron Culture Podcast | Ep. 211- Training Specificity Revisited & New Diet Break Data @IronCulturePodcast | Uploaded February 2023 | Updated October 2024, 1 hour ago.
Dear listener, we just can’t let go. Even though we told you in 2023 we wouldn’t be able to stick to the weekly schedule, we are trying our best to do so anyway. This week, to maintain our codependent relationship with you, we have a solo episode from Mr. Dr. Eric Helms. Unfortunately, Omar had to travel for Raskol and couldn’t join him, but the Cult lives on in weekly format a little longer. No, you won’t hear Omar say “Eric” to kick things off, no you won’t have a half-hour of banter, nor will you hear Omar call this a “monster episode” or find some way to reference Yngwie Malmsteen, but you will get a whole lot of science. In this episode Eric goes in on the topic of specificity for powerlifting and also covers a new diet break study that was just published.
00:00 An intro to a very different Iron Culture episode…
Eric’s affiliate link to the NASM Physique and Bodybuilding Coach Specialization shop.nasm.org/n/nasmredirecttocart?products=PBC301K%7CCEU164K&coupons=HELMS50
12:12 Topic One: Specificity and Coexisting Principles of Exercise Science
Chua 2019 Practice variability promotes an external focus of attention and enhances motor skill learning pubmed.ncbi.nlm.nih.gov/30831389
Williams 2017 Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis link.springer.com/article/10.1007/s40279-017-0734-y
Fonseca 2014 Changes in exercises are more effective than in loading schemes to improve muscle strength pubmed.ncbi.nlm.nih.gov/24832974
Rossi 2018 Strength, body composition, and functional outcomes in the squat versus leg press exercises pubmed.ncbi.nlm.nih.gov/27735888
Lima 2018 Planned Load Reduction Versus Fixed Load: A Strategy to Reduce the Perception of Effort With Similar Improvements in Hypertrophy and Strength pubmed.ncbi.nlm.nih.gov/29584518
Ralston 2017 The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis ncbi.nlm.nih.gov/pmc/articles/PMC5684266
Androulakis-Korakakis 2021 The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters ncbi.nlm.nih.gov/pmc/articles/PMC8435792
Iron Culture Ep. 196- How Much Training Do Powerlifters Actually Need To Get Stronger (Ft. Dr. Pak) youtube.com/watch?v=2EJ0Qp6spGQ
González-Badillo 2006 Moderate volume of high relative training intensity produces greater strength gains compared with low and high volumes in competitive weightlifters pubmed.ncbi.nlm.nih.gov/16503695
Stronger By Science Size Vs. Strength: How Important Is Muscle Growth For Strength Gains? strongerbyscience.com/size-vs-strength
Schoenfeld 2016 Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men pubmed.ncbi.nlm.nih.gov/27928218
Mangine 2015 The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.12472
Schoenfeld 2014 Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men pubmed.ncbi.nlm.nih.gov/24714538
Keogh 2017 The Epidemiology of Injuries Across the Weight-Training Sports pubmed.ncbi.nlm.nih.gov/27328853
54:33 Practical Applications of Specificity
59:35 Topic Two: New Diet Break Study
Siedler 2023 The Effects of Intermittent Diet Breaks during 25% Energy Restriction on Body Composition and Resting Metabolic Rate in Resistance-Trained Females: A Randomized Controlled Trial http://www.johk.pl/files/jhk-2023-86-11.pdf
Iron Culture Ep. 96- Meal Timing, Intermittent Fasting & Time Restricted Eating youtube.com/watch?v=Y2nxevDjOTU
Wing 2003 Prescribed "breaks" as a means to disrupt weight control efforts pubmed.ncbi.nlm.nih.gov/12582226
Byrne 2018 Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study ncbi.nlm.nih.gov/pmc/articles/PMC5803575
Peos 2021 Continuous versus Intermittent Dieting for Fat Loss and Fat-Free Mass Retention in Resistance-trained Adults: The ICECAP Trial pubmed.ncbi.nlm.nih.gov/33587549
Peos 2021 A 1-week diet break improves muscle endurance during an intermittent dieting regime in adult athletes: A pre-specified secondary analysis of the ICECAP trial ncbi.nlm.nih.gov/pmc/articles/PMC7906362
Isola 2023 Weight loss induces changes in adaptive thermogenesis in female and male physique athletes pubmed.ncbi.nlm.nih.gov/36645885
1:19:44 Closing out without Omar
Dear listener, we just can’t let go. Even though we told you in 2023 we wouldn’t be able to stick to the weekly schedule, we are trying our best to do so anyway. This week, to maintain our codependent relationship with you, we have a solo episode from Mr. Dr. Eric Helms. Unfortunately, Omar had to travel for Raskol and couldn’t join him, but the Cult lives on in weekly format a little longer. No, you won’t hear Omar say “Eric” to kick things off, no you won’t have a half-hour of banter, nor will you hear Omar call this a “monster episode” or find some way to reference Yngwie Malmsteen, but you will get a whole lot of science. In this episode Eric goes in on the topic of specificity for powerlifting and also covers a new diet break study that was just published.
00:00 An intro to a very different Iron Culture episode…
Eric’s affiliate link to the NASM Physique and Bodybuilding Coach Specialization shop.nasm.org/n/nasmredirecttocart?products=PBC301K%7CCEU164K&coupons=HELMS50
12:12 Topic One: Specificity and Coexisting Principles of Exercise Science
Chua 2019 Practice variability promotes an external focus of attention and enhances motor skill learning pubmed.ncbi.nlm.nih.gov/30831389
Williams 2017 Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis link.springer.com/article/10.1007/s40279-017-0734-y
Fonseca 2014 Changes in exercises are more effective than in loading schemes to improve muscle strength pubmed.ncbi.nlm.nih.gov/24832974
Rossi 2018 Strength, body composition, and functional outcomes in the squat versus leg press exercises pubmed.ncbi.nlm.nih.gov/27735888
Lima 2018 Planned Load Reduction Versus Fixed Load: A Strategy to Reduce the Perception of Effort With Similar Improvements in Hypertrophy and Strength pubmed.ncbi.nlm.nih.gov/29584518
Ralston 2017 The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis ncbi.nlm.nih.gov/pmc/articles/PMC5684266
Androulakis-Korakakis 2021 The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters ncbi.nlm.nih.gov/pmc/articles/PMC8435792
Iron Culture Ep. 196- How Much Training Do Powerlifters Actually Need To Get Stronger (Ft. Dr. Pak) youtube.com/watch?v=2EJ0Qp6spGQ
González-Badillo 2006 Moderate volume of high relative training intensity produces greater strength gains compared with low and high volumes in competitive weightlifters pubmed.ncbi.nlm.nih.gov/16503695
Stronger By Science Size Vs. Strength: How Important Is Muscle Growth For Strength Gains? strongerbyscience.com/size-vs-strength
Schoenfeld 2016 Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men pubmed.ncbi.nlm.nih.gov/27928218
Mangine 2015 The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.12472
Schoenfeld 2014 Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men pubmed.ncbi.nlm.nih.gov/24714538
Keogh 2017 The Epidemiology of Injuries Across the Weight-Training Sports pubmed.ncbi.nlm.nih.gov/27328853
54:33 Practical Applications of Specificity
59:35 Topic Two: New Diet Break Study
Siedler 2023 The Effects of Intermittent Diet Breaks during 25% Energy Restriction on Body Composition and Resting Metabolic Rate in Resistance-Trained Females: A Randomized Controlled Trial http://www.johk.pl/files/jhk-2023-86-11.pdf
Iron Culture Ep. 96- Meal Timing, Intermittent Fasting & Time Restricted Eating youtube.com/watch?v=Y2nxevDjOTU
Wing 2003 Prescribed "breaks" as a means to disrupt weight control efforts pubmed.ncbi.nlm.nih.gov/12582226
Byrne 2018 Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study ncbi.nlm.nih.gov/pmc/articles/PMC5803575
Peos 2021 Continuous versus Intermittent Dieting for Fat Loss and Fat-Free Mass Retention in Resistance-trained Adults: The ICECAP Trial pubmed.ncbi.nlm.nih.gov/33587549
Peos 2021 A 1-week diet break improves muscle endurance during an intermittent dieting regime in adult athletes: A pre-specified secondary analysis of the ICECAP trial ncbi.nlm.nih.gov/pmc/articles/PMC7906362
Isola 2023 Weight loss induces changes in adaptive thermogenesis in female and male physique athletes pubmed.ncbi.nlm.nih.gov/36645885
1:19:44 Closing out without Omar
