Uploaded November 2024 | Updated September 2026, 2 days ago
This week we’ve got a MONSTER episode in the form of a live Q&A episode with Dr. Helms and Dr. Trexler. The Good Doctors begin with a recap of the recent WNBF World Championships, followed by an insightful discussion about whether or not humans have a “factory error” in our design that promotes obesity. This is followed by a number of listeners’ questions about functional anatomy, exercise selection, the importance of the eccentric phase of a lift, factors impacting reps in reserve (RIR) accuracy, biceps contributions to back exercises, hypertrophy considerations for the deadlift exercise, mini-cuts, set-to-set fatigue, energy expenditure limits, “delayed” hypertrophy, how to tell if you’re a creatine nonresponder, and velocity-based training.
The MASS crew records Iron Culture LIVE on YouTube, every Monday night at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!
If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link:
massresearchreview.com/office-hours
Also, don’t miss out on the MASS Black Friday Sale, which has already started! Learn more and take advantage of huge discounts at massresearchreview.com
Time stamps:
0:00 Music
8:35 Intro (podcast start)
14:05 WNBF Worlds recap
24:00 Do Humans Have a “Factory Error” in our Design That Promotes Obesity?
Pontzer 2023 The provisioned primate: patterns of obesity across lemurs, monkeys, apes and humans pubmed.ncbi.nlm.nih.gov/37661747
34:20 How important is the eccentric portion of the lift for hypertrophy?
Roig 2009 The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis pubmed.ncbi.nlm.nih.gov/18981046
Schoenfeld 2010 The mechanisms of muscle hypertrophy and their application to resistance training pubmed.ncbi.nlm.nih.gov/20847704
45:50 Exercises with brace points
Haugen 2023 Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis pubmed.ncbi.nlm.nih.gov/37582807
53:31 Biceps functional anatomy during back compound exercises and epistemology
Pelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain sportrxiv.org/index.php/server/preprint/view/460/version/587
59:00 Muscles to hypertrophy to increase deadlift strength
1:05:30 Rapid fire questions – Q1 Mini-cuts and bulking
1:13:50 Q2 Bench repetition performance across sets
1:17:10 Q3 Extreme energy expenditure
Areta 2024 Energetics of a World-Tour Female Road Cyclist During a Multistage Race (Tour de France Femmes) pubmed.ncbi.nlm.nih.gov/38796175
Thurber 2019 Extreme events reveal an alimentary limit on sustained maximal human energy expenditure pubmed.ncbi.nlm.nih.gov/31183404
1:21:09 Q4 Latent or delayed hypertrophy following a diet
Bjørnsen 2019 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
Damas 2016 Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage pubmed.ncbi.nlm.nih.gov/27219125
1:40:01 Q5 Where to find information on velocity-based training
massresearchreview.com
1:45:51 Closing out
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Music credit:
Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. creativecommons.org/licenses/by/4.0
Source: incompetech.com/music/royalty-free/index.html?isrc=USUAN1100806
Artist: incompetech.com
This week we’ve got a MONSTER episode in the form of a live Q&A episode with Dr. Helms and Dr. Trexler. The Good Doctors begin with a recap of the recent WNBF World Championships, followed by an insightful discussion about whether or not humans have a “factory error” in our design that promotes obesity. This is followed by a number of listeners’ questions about functional anatomy, exercise selection, the importance of the eccentric phase of a lift, factors impacting reps in reserve (RIR) accuracy, biceps contributions to back exercises, hypertrophy considerations for the deadlift exercise, mini-cuts, set-to-set fatigue, energy expenditure limits, “delayed” hypertrophy, how to tell if you’re a creatine nonresponder, and velocity-based training.
The MASS crew records Iron Culture LIVE on YouTube, every Monday night at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!
If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link:
massresearchreview.com/office-hours
Also, don’t miss out on the MASS Black Friday Sale, which has already started! Learn more and take advantage of huge discounts at massresearchreview.com
Time stamps:
0:00 Music
8:35 Intro (podcast start)
14:05 WNBF Worlds recap
24:00 Do Humans Have a “Factory Error” in our Design That Promotes Obesity?
Pontzer 2023 The provisioned primate: patterns of obesity across lemurs, monkeys, apes and humans pubmed.ncbi.nlm.nih.gov/37661747
34:20 How important is the eccentric portion of the lift for hypertrophy?
Roig 2009 The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis pubmed.ncbi.nlm.nih.gov/18981046
Schoenfeld 2010 The mechanisms of muscle hypertrophy and their application to resistance training pubmed.ncbi.nlm.nih.gov/20847704
45:50 Exercises with brace points
Haugen 2023 Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis pubmed.ncbi.nlm.nih.gov/37582807
53:31 Biceps functional anatomy during back compound exercises and epistemology
Pelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain sportrxiv.org/index.php/server/preprint/view/460/version/587
59:00 Muscles to hypertrophy to increase deadlift strength
1:05:30 Rapid fire questions – Q1 Mini-cuts and bulking
1:13:50 Q2 Bench repetition performance across sets
1:17:10 Q3 Extreme energy expenditure
Areta 2024 Energetics of a World-Tour Female Road Cyclist During a Multistage Race (Tour de France Femmes) pubmed.ncbi.nlm.nih.gov/38796175
Thurber 2019 Extreme events reveal an alimentary limit on sustained maximal human energy expenditure pubmed.ncbi.nlm.nih.gov/31183404
1:21:09 Q4 Latent or delayed hypertrophy following a diet
Bjørnsen 2019 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
Damas 2016 Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage pubmed.ncbi.nlm.nih.gov/27219125
1:40:01 Q5 Where to find information on velocity-based training
massresearchreview.com
1:45:51 Closing out
---
Turn your videos into live streams with restream.io
---
Music credit:
Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. creativecommons.org/licenses/by/4.0
Source: incompetech.com/music/royalty-free/index.html?isrc=USUAN1100806
Artist: incompetech.com
