Iron Culture Podcast
Ep. 233- The Road To Ronnie Coleman (ft. Conor Heffernan)
updated
Episode 296
00:00 Welcome to another crossover episode (passively) dominated by Iron Culture
02:09 Defining body image and self-esteem
07:49 Relationship with food and weight stigma
21:22 Are your behaviours and beliefs really sustainable?
32:13 Different approaches to safe weight modification
39:19 Screening for risk factors and contraindications
47:20 Scope of practice and individuals who fall into the gaps
53:20 Interventions and approaches for improving body image
58:28 Closing out with some links
Sports Nutrition Association sportsnutritionassociation.com
Sigma Nutrition sigmanutrition.com
00:00 Danny? Entering the multiverse (Sigma Iron Culture Nutrition Radio Ultra Podcast Show)
02:00 An update on carbohydrates for resistance training performance
05:34 The spectrum of carbohydrate intake related to work demands and Cliff’s approach
15:13 The complexities of substrate utilisation and glycogen replenishment
Hokken 2021 Subcellular localization- and fibre type-dependent utilization of muscle glycogen during heavy resistance exercise in elite power and Olympic weightlifters pubmed.ncbi.nlm.nih.gov/32961628
King 2022 The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis pubmed.ncbi.nlm.nih.gov/35809162
Naharudin 2019 Breakfast Omission Reduces Subsequent Resistance Exercise Performance pubmed.ncbi.nlm.nih.gov/30707135
Naharudin 2020 Viscous placebo and carbohydrate breakfasts similarly decrease appetite and increase resistance exercise performance compared with a control breakfast in trained males pubmed.ncbi.nlm.nih.gov/32174286
28:10 Intrasession carbohydrate intake and mouth rinsing
King 2024 Isoenergetic pre-exercise meals varying in carbohydrate similarly affect resistance training volume performance compared to placebo sportrxiv.org/index.php/server/preprint/view/443/version/566
41:03 The placebo/nocebo effect related to food intake around training
53:30 Reconsidering nutrient timing and individualising coaching approaches
1:06:54 Goals, optimising approaches, and methodological considerations in the research
Vargas-Molina 2020 Effects of a ketogenic diet on body composition and strength in trained women pubmed.ncbi.nlm.nih.gov/32276630
Paoli 2021 Effects of Two Months of Very Low Carbohydrate Ketogenic Diet on Body Composition, Muscle Strength, Muscle Area, and Blood Parameters in Competitive Natural Body Builders pubmed.ncbi.nlm.nih.gov/33530512
1:17:11 Individual approaches to ketogenic diets and does macronutrient distribution really matter?
Harvey 2019 Low-carbohydrate diets differing in carbohydrate restriction improve cardiometabolic and anthropometric markers in healthy adults: A randomised clinical trial pubmed.ncbi.nlm.nih.gov/30740270
1:25:48 Considerations for a low carbohydrate/ketogenic approach and ketosis misunderstandings
1:30:02 The take home and closing out
00:00 Omar? And All Around lifting?
02:10 Welcoming back Drs. Conor Heffernan and Cliff Harvey and where everything lifting started
07:01 The format and how to prepare for All Around Lifting
15:11 The attraction of All Around Lifting
24:40 A deep dive into the history of All Around
38:49 Specialisation vs generalisation and accessibility of All Around
55:05 ‘Evidence-based’ training and individualisation
1:05:28 Cliff’s experience competing
1:15:10 Reframing your perspective and goals as you progress and age
1:20:35 Where to learn more about (and participate in) All Around Lifting and closing out
iawa.uk
usawa.com
youtube.com/@USAWAVideos
youtube.com/user/dinnie40
00:00 Do you know what you know?
04:56 Fitness content creators and models of hypertrophy
Refalo 2023 Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis pubmed.ncbi.nlm.nih.gov/36334240
Robinson 2024 Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions pubmed.ncbi.nlm.nih.gov/38970765
17:15 Studies in sport science without black and white results/answers and mathematical models
27:55 (Dis)confirming models and considering scientific evidence
The Evidence is Lacking for “Effective Reps” by Greg Nuckols strongerbyscience.com/effective-reps
Grgic 2018 Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis pubmed.ncbi.nlm.nih.gov/29470825
43:01 Engaging in dialogue regarding these models
48:24 Closing out this overdelivering 50 minute episode
00:00 Can Trexler get out of the old school matrix? And an insight into scientific publishing
Helms 2014 Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation pubmed.ncbi.nlm.nih.gov/24864135
Helms 2015 Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training pubmed.ncbi.nlm.nih.gov/24998610
05:46 Getting into the Q&A. Question 1: Pprotein intakes during dieting
Helms 2014 A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes pubmed.ncbi.nlm.nih.gov/24092765
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
18:08 Unwrapping some Christmas gifts: Helms’ Masters research and some conclusion from the upcoming systematic review and meta-regression
Nunes 2022 Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults pubmed.ncbi.nlm.nih.gov/35187864
35:08 Question 2: Cardio intensity
massresearchreview.com
Hamaya 2024 Time- vs Step-Based Physical Activity Metrics for Health pubmed.ncbi.nlm.nih.gov/38767892
Steele 2021 Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Training pubmed.ncbi.nlm.nih.gov/34822354
Mielke 2024 Physical activity volume, frequency, and intensity: Associations with hypertension and obesity over 21 years in Australian women pubmed.ncbi.nlm.nih.gov/38735532
57:06 Question 3: Resistance training volume
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
Robinson 2024 Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions pubmed.ncbi.nlm.nih.gov/38970765
1:06:23 Closing out this hour of power episode
00:00 Welcome to an exciting episode without Omar and Trexler
02:29 Brian and Berto’s history with bodybuilding
Iron Culture Ep. 26- How Progressive Overload Actually Works youtube.com/watch?v=sfe8tsxFieI&t=37s
10:20 A debate of the Mt Rushmore + 1 of natural bodybuilding
23:00 A quick Kai Greene and IFBB/NPC history lesson
28:30 Continuing the debate
51:00 Fleshing out everyone’s 5th and final competitor and some honourable mentions
1:14:13 The top 5 ranked
1:20:48 Final comments and closing out
00:00 Intro to an episode that the powers that be don’t want you to listen to
05:52 Trex, the caffeine sceptic?
Gardiner 2023 The effect of caffeine on subsequent sleep: A systematic review and meta-analysis pubmed.ncbi.nlm.nih.gov/36870101
18:16 Different caffeine intakes for different times of the day? Breaking down the study and the literature
massresearchreview.com
Bourgine 2024 Effects of Different Caffeine Dosages on Maximal Physical Performance and Potential Side Effects in Low-Consumer Female Athletes: Morning vs. Evening Administration pubmed.ncbi.nlm.nih.gov/39064667
31:27 Is caffeine a specialised morning supplement? And the low-hanging fruit in the caffeine literature related to strength and power outcomes
Grgic 2020 Wake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analyses pubmed.ncbi.nlm.nih.gov/30926628
38:55 Practical applications for caffeine supplementation for lifting
Giráldez-Costas 2021 Pre-exercise Caffeine Intake Enhances Bench Press Strength Training Adaptations pubmed.ncbi.nlm.nih.gov/33575270
52:58 Closing out this shorter than 60min episode
00:00 Intro with the “new Omar” and a recap of the European Powerlifting Conference
09:03 The lifting stones
18:20 Goals and learning from meaningful achievements – Pana’s recent IPF World’s experience
30:35 The things that can make an effective athlete
39:13 Powerlifting meets and Pana’s strong self-belief
47:40 The changes Pana is going to implement into his training
54:39 Experimenting and challenging your beliefs
1:00:47 Pana’s advice for improving yourself and closing out
massresearchreview.com
Where to find Pana
Instagram @thepanash instagram.com/thepanash/?hl=en
YouTube @Thepanash youtube.com/channel/UCB1ZlR9h035btvu0t6qFWYg
The Panash Training App https://thepanash.app/
Silent Worker https://www.silentworker.fr/
00:00 A duo episode without the LLM (Chat-GPT) Eric
03:26 Getting into the topic of variety – starting with the muscle confusion principle
15:03 Exercise variation and regional hypertrophy
Antonio 2000 Nonuniform Response of Skeletal Muscle to Heavy Resistance Training Can Bodybuilders Induce Regional Muscle Hypertrophy? journals.lww.com/nsca-jscr/Abstract/2000/02000/Nonuniform_Response_of_Skeletal_Muscle_to_Heavy.18.aspx
21:39 The importance of understanding functional anatomy and discussing the evidence
Chillibeck 1998 A comparison of strength and muscle mass increases during resistance training in young women pubmed.ncbi.nlm.nih.gov/9459538
Rauch 2020 Auto-Regulated Exercise Selection Training Regimen Produces Small Increases in Lean Body Mass and Maximal Strength Adaptations in Strength-trained Individuals pubmed.ncbi.nlm.nih.gov/29016481
Burke 2024 Exercise Selection Differentially Influences Lower Body Regional Muscle Development link.springer.com/article/10.1007/s42978-024-00299-4
Kubo 2019 Effects of squat training with different depths on lower limb muscle volumes pubmed.ncbi.nlm.nih.gov/31230110
Brandão 2020 Varying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations pubmed.ncbi.nlm.nih.gov/32149887
Kinoshita 2023 Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training pubmed.ncbi.nlm.nih.gov/38156065
43:23 Shaping the content and some of the real-world application of these recommendations
50:28 The potential effect of the leg press on the calves and implementing exercise variation
1:00:23 Some final hypotheticals to close out this monster episode
00:00 Omar and Helms walked… so Trexler and Helms could run
02:13 Let’s talk about the topic
06:44 Training age vs status
15:04 Minimalistic level programs as a novice and an intermediate
Steele 2024 Long-Term Time-Course of Strength Adaptation to Minimal Dose Resistance Training Through Retrospective Longitudinal Growth Modeling pubmed.ncbi.nlm.nih.gov/35591809
Travis 2020 Preparing for a National Weightlifting Championship: A Case Series pubmed.ncbi.nlm.nih.gov/31373973
Androulakis-Korakakis 2021 The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters 2021 pubmed.ncbi.nlm.nih.gov/34527944
27:51 Eric’s personal example and scaling back once you are advanced
34:10 Talking about long muscle training again (to alter the stimulus)
Maeo 2021 Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths pubmed.ncbi.nlm.nih.gov/34527944
Kassiano 2023 Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths pubmed.ncbi.nlm.nih.gov/37015016
45:43 Perceived plateaus, the dose, and risks
57:58 Exploring different training dose concepts
Ogasawara 2011 Effects of periodic and continued resistance training on muscle CSA and strength in previously untrained men pubmed.ncbi.nlm.nih.gov/21771261
Ogasawara 2012 Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training pubmed.ncbi.nlm.nih.gov/23053130
1:10:13 Closing out and Trexler’s ideas for future Iron Culture episodes
00:00 Reviewing reviews (and adding a missing reference)
Cook 2019 Body Mass and Femur Length Are Inversely Related to Repetitions Performed in the Back Squat in Well-Trained Lifters pubmed.ncbi.nlm.nih.gov/30640306
MASS Research Reviews massresearchreview.com
16:29 End of the extended banter and into the topic (getting into some research design)
24:25 Breaking down the first study and correlated changes
Tromaras 2024 Lean Body Mass, Muscle Architecture and Powerlifting Performance during Preseason and in Competition pubmed.ncbi.nlm.nih.gov/38804455
Brechue 2002 The role of FFM accumulation and skeletal muscle architecture in powerlifting performance pubmed.ncbi.nlm.nih.gov/11990746
Ye 2013 Relationship between lifting performance and skeletal muscle mass in elite powerlifters pubmed.ncbi.nlm.nih.gov/23828289
Xu 2021 Measurement of visceral fat and abdominal obesity by single-frequency bioelectrical impedance and CT: a cross-sectional study pubmed.ncbi.nlm.nih.gov/34635516
Ferland 2023 Body Composition and Maximal Strength of Powerlifters: A Descriptive Quantitative and Longitudinal Study pubmed.ncbi.nlm.nih.gov/37637239
38:51 The responses to different lines of evidence
Bhasin Testosterone dose-response relationships in healthy young men pubmed.ncbi.nlm.nih.gov/11701431
Warneke 2023 Comparison of the effects of long-lasting static stretching and hypertrophy training on maximal strength, muscle thickness and flexibility in the plantar flexors pubmed.ncbi.nlm.nih.gov/37029826
Wohlann Influence of 8-weeks of supervised static stretching or resistance training of pectoral major muscles on maximal strength, muscle thickness and range of motion pubmed.ncbi.nlm.nih.gov/38240811
53:10 A methodology shoutout to the sceptics
Buckner 2021 Do exercise-induced increases in muscle size contribute to strength in resistance-trained individuals? pubmed.ncbi.nlm.nih.gov/33724646
1:02:06 Omar’s argument and closing out
00:00 It’s the tag team Eric duo with an introduction to fish oil supplementation
03:08 Introducing our guest Ryan, his research, and Omega-3s
11:57 Fish oil trials, biomarkers, and adverse outcomes
Harris 2017 The Omega-3 Index and relative risk for coronary heart disease mortality: Estimation from 10 cohort studies pubmed.ncbi.nlm.nih.gov/28511049
20:40 The methodologies employed in this area of research
Anthony 2021 The Influence of Long-Chain Omega-3 Fatty Acids on Eccentric Exercise-Induced Delayed Muscle Soreness: Reported Outcomes Are Compromised by Study Design Issues pubmed.ncbi.nlm.nih.gov/33477110
Anthony 2024 A review and evaluation of study design considerations for omega-3 fatty acid supplementation trials in physically trained participants pubmed.ncbi.nlm.nih.gov/36620998
33:40 The effects of Fish oil supplementation on various outcomes
44:35 The Omega-6 to Omega-3 ratio, arachidonic acid and the inflammatory response
54:55 Clarifying some of the evidence and some practical considerations of supplementation
59:57 Ryan’s breaks down his research
1:09:55 Practical applications for strength and physique athletes
granttinsley.com/third-party-testing-dietary-supplements
1:15:25 Final words: TBIs and high Mercury, and closing out
researchgate.net/profile/Ryan-Anthony-2
00:00 Introducing our guest (a true OG) and some LOTR quizzing
07:00 Walter’s story and his part in the rising standard in Powerlifting
19:52 The lifelong lifer
28:10 Walter’s numbers throughout the years
39:46 The second renaissance in 2024
45:31 The showdown with the deadlifts and some PRs
51:16 What’s next for Walter? Some Trex reminiscing and practical strategies for training
1:06:03 Twin Suns Media, doing the thing, and closing thoughts
Twin Suns Media @twinsuns.media Instagram instagram.com/twinsuns.media
Walter’s Instagram @dub.c_ instagram.com/dub.c_/?hl=en
02:12 Introducing our guest Jared and his journey
10:40 The potential recurrence of HLH and Jared’s plan if it does
14:49 Treatment and testing modalities
21:52 The crucial role of lifting in Jared’s journey and the gradual process of recovery
32:13 Restoring activities of daily living
41:25 Jared’s mental challenges and stoicism
50:40 Getting back into training and competing a year later
1:02:08 Setting the example to motivate and the recalibration of perspective
1:12:11 Jared’s study of stoicism
1:15:35 Where to find Jared and what’s next for him
Instagram @jared.rebuild_stronger instagram.com/jared.rebuild_stronger
Rebuild Stronger Website rebuildstrongeronline.com
00:00 Please send us your sugar-alcohol protein bars
08:29 A segue to the topic: some alternatives to sugar-alcohols and what do if you catch Trexler eating a bunch of protein bars
MASS Research Review massresearchreview.com
14:21 The throwaway line: drink water to lose weight
Chen 2024 Water Intake and Adiposity Outcomes among Overweight and Obese Individuals: A Systematic Review and Meta-Analysis of Randomized Controlled Trials pubmed.ncbi.nlm.nih.gov/38612997
Khil 2024 Water intake and obesity: By amount, timing, and perceived temperature of drinking water pubmed.ncbi.nlm.nih.gov/38662725
35:07 Trexler’s biggest takeaways from the article
42:50 Tying it together with some Iron Culture lore
50:26 How much water do you actually need to drink?
Yamada 2022 Variation in human water turnover associated with environmental and lifestyle factors pubmed.ncbi.nlm.nih.gov/36423296
1:03:15 Meal pre-loading?
Parretti 2015 Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT pubmed.ncbi.nlm.nih.gov/26237305
Van Walleghen 2007 Pre-meal water consumption reduces meal energy intake in older but not younger subjects pubmed.ncbi.nlm.nih.gov/17228036
1:07:38 Closing out
00:00 Intro to an episode about when Powerlifting was Powerlifting
03:33 The good old IPF and their regulations
08:40 The bench press rule change
15:23 The motivating factor for the rule change
20:01 Trexler’s technique and thoughts on the rules
Barbend article: barbend.com/ipf-bench-press-rule-change-2023
26:22 The history of Olympic weightlifting and Powerlifting and the change in rules
38:39 The Fosbury flop and the perception of different movements and innovations
44:52 Athletes finding ways to maximise performances within rules
57:16 A recent study on arching in the bench press
Bartolomei 2024 Flat-Back vs. Arched-Back Bench Press: Examining the Different Techniques Performed by Power Athletes pubmed.ncbi.nlm.nih.gov/38551927
1:05:38 The nature of the fragile ego and the final point on the perspective of the spectator
00:00 Introduction to a streamlined operation without any delays
04:00 Our guests describe their research
MASS Research Review massresearchreview.com
MASS Office Hours youtube.com/channel/UCCFcHTO44O8d_P4-rlH5siw
15:26 Covering some background topics before jumping into the topic
Colenso-Semple 2023 Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training pubmed.ncbi.nlm.nih.gov/37033884
27:47 Menstrual-cycle based training
39:03 Do we need to control for the menstrual cycle in exercise science research?
45:30 Kim breaks down her PhD Research and a quick discussion on anovulatory cycles
1:02:14 What do women do when their menstrual cycle doesn’t align with their competition schedule? Ways of managing and alleviating symptoms
1:14:48 The Chasteberry (vitex agnus-castus) and a Trexler tangent for the future
1:20:32 Caution against fixating on the menstrual cycle and Lauren’s upcoming research outputs
1:25:03 Closing out on this topic and where to find our guests
Kim: @kimberlysantabarbara instagram.com/kimberlysantabarbara/?hl=en
Lauren: @laurencs1 instagram.com/laurencs1/?hl=en
00:00 A message from Helms before the episode
New Zealand Powerlifting Conference 2024 Registration sporty.co.nz/viewform/290475
02:32 Introduction to this episode by Eric, Eric, and Not Eric
11:05 A recap of Trexler’s journey through pain and injury
18:31 Helms’ injury battles
26:14 The sense of self during an injury
33:48 Trexler’s perspectives on life and lifting and the etiology of his injury
48:49 “Soft skills” for dealing with injuries and adversity to achieve your goals
55:15 LARPing with Helms: working towards goals and achievements
1:08:50 The value of lifting for health
1:17:47 Helms’ closing thoughts for this monster episode
00:00 The Erics introduce Kassem and the topic
Iron Culture Ep. 273- Biomechanics For Powerlifting youtube.com/watch?v=BB6_fIlx8EA
05:09 Why and how Kassem is ruining resistance training for the youth
10:43 Kassem’s background and what he does
19:00 What the technology is actually measuring and their limitations
27:13 Exercise selection principles
40:43 Working around structural limitations and injuries
47:27 Getting into the weeds of exercise selection for hypertrophy
1:00:08 The application of biomechanics research for training
1:06:30 Making the leg press more glute or quad focused
1:16:33 Considering and balancing different variables
1:25:12 An insight into an N1 study and a quick discussion on lengthened partials
1:32:32 The application of biomechanics principles and research
1:42:15 Closing out this conceptual discussion and where to find Kassem
Kassem
Instagram: @coach_kassem instagram.com/coach_kassem/?hl=en
N1 Education
Website: https://n1.education/
Instagram: @n1.education instagram.com/n1.education/?hl=en
N1 Training
Website: https://n1.training/
Instagram: @n1.training instagram.com/n1.training/?hl=en
00:00 Introduction to a duo episode with two of the best Erics in the fitness industry and the history of the "hardgainer”
09:48 “Non-responders” in the literature and measurement error
17:27 Individual vs group level responses
25:32 Challenging the idea of non-response to training
Montero 2017 Refuting the myth of non-response to exercise training: 'non-responders' do respond to higher dose of training pubmed.ncbi.nlm.nih.gov/28133739
Lixandrão 2024 Higher resistance training volume offsets muscle hypertrophy nonresponsiveness in older individuals pubmed.ncbi.nlm.nih.gov/38174375
35:20 The narratives surrounding responses to training
40:52 Changes in training to break through plateaus and variability in repetition performance
Bellinger 2020 Muscle fiber typology is associated with the incidence of overreaching in response to overload training pubmed.ncbi.nlm.nih.gov/32816636
1:04:55 A quick insight into some upcoming PhD research and closing out with an advertisement for MASS Office Hours
massresearchreview.com
youtube.com/watch?v=RTPlGKLOFok&list=PLq2Hpu55tCKbaklI9h4Z5-2kJYf5T3ren&index=36
Barbend Article: barbend.com/tom-platz-legs-massive-at-67
00:00 Addressing the controversy before introducing our guest Sooper Gforce
Iron Culture Ep 269- Are Social Media PhDs Ruining Fitness? (feat Dr. Milo Wolf, Max Coleman & Dr. Pak) youtube.com/watch?v=pgp9h5D0yqI
Enes 2024 Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect? pubmed.ncbi.nlm.nih.gov/37796222
04:37 Introducing Wes Goodman and what is biomechanics?
13:15 Necromechanics, what we can measure with biomechanics and its limitations
Iron Culture Ep. 163- All About EMG and Hypertrophy (ft. Andrew Vigotsky) youtube.com/watch?v=fIccFeOknew
28:45 The degrees of freedom problem and clarifying
37:00 The dominant theories on motor control and neuroscience
45:04 Motor learning strategies in lifting and the theoretical/philosophical perspective
58:45 Cuing in (power)lifting and the approaches to providing feedback as coach
1:06:53 Wes’ PhD research: the intricacies of muscle function within tasks
1:20:05 Modelling in science and furthering our understanding of squat biomechanics
1:24:55 Wes’ initial thoughts on his data regarding the calves
1:29:29 Closing out and where to find Wes
Website: likeironstrong.com
IG: @likeironstrong_wes instagram.com/likeironstrong_wes
ResearchGate researchgate.net/profile/William-Goodman-12
00:00 Introduction to a homecoming episode
Iron Culture Ep. 4- Periodization & Autoregulation Roundtable youtube.com/watch?v=RIVw1OxvZUA
07:15 Catching up on Mike T’s achievements and competing equipped
Iron Culture Ep. 46- Powerlifting: Raw vs Equipped Lifting (Ft. Calgary Barbell, Corvus Strength & RTS) youtube.com/watch?v=FG618RmkoPA
22:13 Keeping the spark for lifting and training
Lepper 1973 Undermining children's intrinsic interest with extrinsic reward: A test of the "overjustification" hypothesis. https://web.mit.edu/curhan/www/docs/Articles/15341_Readings/Motivation/Lepper_et_al_Undermining_Childrens_Intrinsic_Interest.pdf
Fishbach 2012 When thinking about goals undermines goal pursuit sciencedirect.com/science/article/abs/pii/S0749597812000222
30:42 Mike T’s athletic arc
37:30 Facing and navigating adversity: injuries and load management
50:10 What has changed over time for Eric, especially with his injuries
01:04:18 The ‘hot streak’, sticking with it, and moving forward
01:19:15 We are all getting out of this cave together… or do we even need to get out?
1:25:44 The plan for Mike T the athlete and where to find him
Instagram: @miketuchscherer instagram.com/miketuchscherer
Threads: @miketuchscherer threads.net/@miketuchscherer
Reactive Training Systems Coaching pages.reactivetrainingsystems.com/coaching
RTS Lab pages.reactivetrainingsystems.com/rts-training-lab
Learn how he got into lifting, what low bar squatting 500lb ATG will do to your body & why there might be more controversy in Iron Culture’s near future. This might be the peak of Iron Culture but Trexler is no fan of peak weeks.
00:00 Introduction to an episode with Eric without the other Eric
03:06 An inside peak into Trexler’s day as a scientist (Trex lore)
09:42 Trexler’s foray into powerlifting
19:47 T-Nation and what informed Trexler’s training practices
27:12 Wrestling, lifting, and experimenting with training
36:02 Change of perspective: different approaches to training
42:44 The evolution of Trexler’s training and getting into science
48:37 “Optimisation” for bodybuilding and peaking (Helm’s hat cameo)
1:00:45 The pros and cons of different approaches
1:04:53 Diving into different research topics and the recent challenges in Trexler’s fitness journey
1:16:57 Growing and learning from the experiences (and the return of the T-Rex)
1:30:41 Closing out this monster episode
00:00 Retraction in science and a recently retracted study on cold water immersion
Néma 2024 Impact of cold exposure on life satisfaction and physical composition of soldiers pubmed.ncbi.nlm.nih.gov/36599485
Iron Culture Ep. 267- Addressing Data Fraud in Nutrition Science youtube.com/watch?v=YZqQ0_pweTs
16:00 A peak behind the sport science curtain
25:19 The process of retraction and its flaws
Soria-Gila 2015 Effects of Variable Resistance Training on Maximal Strength: A Meta-Analysis pubmed.ncbi.nlm.nih.gov/25968227
Retraction Watch retractionwatch.com
41:15 Keeping up to date with retractions and critically appraising studies
Wakefield 1998 Ileal-lymphoid-nodular hyperplasia, non-specific colitis, and pervasive developmental disorder in children pubmed.ncbi.nlm.nih.gov/9500320
1:00:54 Wild claims from science communicators and their responsibility
1:11:09 Letter to the editor and the retraction process
Phillips 2017 Changes in body composition and performance with supplemental HMB-FA+ATP pubmed.ncbi.nlm.nih.gov/28301440
1:22:53 The open science movement and the dangers of unreliable findings
1:30:04 Moving forward: the effective science communicator and alternative publishing models
1:39:16 Closing out this intervention episode for Helms
The game has changed what worked for us, won’t be as successful, and striking the right balance is not easy, and getting it wrong comes with lash back. Are we all just doing more harm than good? Join us as we discuss!
00:00 Ignoring our actual guests and introducing Jim Powers
05:06 Actually introducing the young pioneers and getting into the topic
13:22 Milo’s thoughts and using the hook of the title and the thumbnail
Iron Culture Ep. 268- Science Communication, Gatekeeping & The Fitness Industry youtube.com/watch?v=bOuoJoF5IDA
20:43 The rise of Eric’s visibility and gaining a foothold in social media fitness
28:52 Dr Pak’s perspective and how he shapes his content
36:28 Playing the social media game
49:18 Nuance, and (finally) getting Max Coleman’s viewpoint
1:00:54 Doing it for the fame, the saturation of the landscape, and finding yourself within it
1:10:24 Milo’s tips for new content creators (one weird trip to explode your social media presence)
1:22:05 Max’ favourite movies and some applications to takeaway
1:33:20 Closing out and where to find our guests (to increase their subscriber count by 2)
Milo youtube.com/@WolfCoaching, IG @wolfcoach_ , wolfcoaching.com
Dr Pak youtube.com/@Dr__Pak IG @dr__pak , drpak.com
Max IG @coleman.et.al
00:00 Introduction to Helms Haven/Deep
04:57 The Dr Pak Trilogy and The Grizzly at the Raskol booth at the Arnold
16:13 The Grizzly backstory
32:52 Pak’s experience with The Grizzly
42:43 The academic and the memer
52:18 The scientific community and public scientists
Martinez-Conde 2016 Has Contemporary Academia Outgrown the Carl Sagan Effect? pubmed.ncbi.nlm.nih.gov/26888919
1:13:53 Getting the reps in within the science communication game and being critiqued
1:35:00 Academics and science communicators across social media platforms
1:42:35 The closing pieces to this monster episode
Where to find Dr. Pak
Instagram: @dr__pak instagram.com/dr__pak
YouTube: @Dr__Pak youtube.com/@Dr__Pak
Website: drpak.com
00:00 An intro in unison (as always) and Trexler the bouncer
MASS Research Review massresearchreview.com
Raskol Apparel raskolapparel.com
10:20 Introducing more Trex lore
14:42 Powerlifting America Nationals, Arnold UK, and IPF European Champs recap
34:45 Trexler yawn-gate rears its head again and some numbers behind tzhe sport
54:37 Trexler’s return and getting into the science of replication
1:10:08 The bottomless soup bowl
Wansink 2005 Bottomless bowls: why visual cues of portion size may influence intake pubmed.ncbi.nlm.nih.gov/15761167
Lopez 2024 Visual cues and food intake: A preregistered replication of Wansink et al. (2005) pubmed.ncbi.nlm.nih.gov/37917442
Vigotsky 2022 Improbable data patterns in the work of Barbalho et al. osf.io/preprints/sportrxiv/sg3wm
George 2015 Data fraud in clinical trials pubmed.ncbi.nlm.nih.gov/25729561
1:19:41 What is a successful replication?
1:29:10 Closing out with a brief history of violence
00:00 Introduction to another Eric duo episode and protein restriction?!
massresearchreview.com
12:10 Caloric restriction for longevity
Speakman 2007 Starving for life: what animal studies can and cannot tell us about the use of caloric restriction to prolong human lifespan pubmed.ncbi.nlm.nih.gov/17374682
24:23 Protein restriction for longevity
Speakman 2016 Calories or protein? The effect of dietary restriction on lifespan in rodents is explained by calories alone pubmed.ncbi.nlm.nih.gov/27006163
Korat 2024 Dietary protein intake in midlife in relation to healthy aging - results from the prospective Nurses' Health Study cohort pubmed.ncbi.nlm.nih.gov/38309825
36:49 Protein sources, healthy ageing, and methionine restriction
Richie 2023 Dietary Methionine and Total Sulfur Amino Acid Restriction in Healthy Adults pubmed.ncbi.nlm.nih.gov/36806866
44:30 Dosages to maximise outcomes
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
Nunes 2022 Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults pubmed.ncbi.nlm.nih.gov/35187864
57:52 Plant vs animal sources of protein and accompanying food
Zou 2020 mTOR signaling pathway and mTOR inhibitors in cancer: progress and challenges pubmed.ncbi.nlm.nih.gov/32175074
1:08:53 Planting the flag on this study
1:14:08 Nutrition science and study design discussion
1:24:23 Eat your vegetables and bringing back the third host next time
00:00 A successful intro
07:40 Supplements and the Helms algorithm for recommendations
massresearchreview.com
Trexler 2014 Metabolic adaptation to weight loss: implications for the athlete pubmed.ncbi.nlm.nih.gov/24571926
14:41 Breaking down Trexler’s supplement tier list
26:26 Why caffeine is not a Tier 1 supplement
Gardiner 2023 The effect of caffeine on subsequent sleep: A systematic review and meta-analysis pubmed.ncbi.nlm.nih.gov/36870101
35:33 Weighing up the pros and cons of supplements and issues in sports
Burke 2023 The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis pubmed.ncbi.nlm.nih.gov/37432300
Lauritzen 2022 Dietary Supplements as a Major Cause of Anti-doping Rule Violations pubmed.ncbi.nlm.nih.gov/35399596
Geyer 2004 Analysis of non-hormonal nutritional supplements for anabolic-androgenic steroids - results of an international study pubmed.ncbi.nlm.nih.gov/14986195
Yun 2017 Monitoring of the amphetamine-like substances in dietary supplements by LC-PDA and LC-MS/MS pubmed.ncbi.nlm.nih.gov/30263651
Matthews 2018 Prohibited Contaminants in Dietary Supplements pubmed.ncbi.nlm.nih.gov/28850291
Jagim 2023 Prevalence of adulteration in dietary supplements and recommendations for safe supplement practices in sport pubmed.ncbi.nlm.nih.gov/37841887
Tucker 2018 Unapproved Pharmaceutical Ingredients Included in Dietary Supplements Associated With US Food and Drug Administration Warnings pubmed.ncbi.nlm.nih.gov/30646238
1:05:37 How banned substances can negatively affect you and where to read the FREE cover story
strongerbyscience.com/new-supplement
1:13:33 The concept of 3rd party testing and licensing
examine.com
1:24:26 Final thoughts on the topic
1:32:17 Closing out this double Eric episode
00:00 Revealing some of the mystery of the cult
massresearchreview.com
Iron Culture Ep. 263- Is Protein Timing Debunked? youtube.com/watch?v=9AyX9Uzek2U
08:41 Getting into it before the 10 minute mark
12:23 Actually kicking it off… The hierarchy of evidence and meta-analyses
Kadlec 2023 With Great Power Comes Great Responsibility: Common Errors in Meta-Analyses and Meta-Regressions in Strength & Conditioning Research pubmed.ncbi.nlm.nih.gov/36208412
32:44 So what actually is a meta-analysis? And which ones to read
42:57 Changes in paradigms
Schoenfeld 2017 Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis pubmed.ncbi.nlm.nih.gov/28834797
Baz-Valle 2022 A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy pubmed.ncbi.nlm.nih.gov/35291645
Enes 2024 Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect? pubmed.ncbi.nlm.nih.gov/37796222
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
Robinson 2023 Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions sportrxiv.org/index.php/server/preprint/view/295
57:17 Sources of information and the carrot of capitalism
1:09:19 The research chain and when it should be broken
1:26:26 What we do when we don’t get the study that we want
Smith 2003 Parachute use to prevent death and major trauma related to gravitational challenge: systematic review of randomised controlled trials pubmed.ncbi.nlm.nih.gov/14684649
1:41:32 The final thoughts and a teaser for next time
It wouldn't be fair to say that everything you thought you knew about protein is wrong, but there's no question that evidence-based protein guidelines have been significantly impacted by some paradigm-shifting studies that have occurred in the last few years. In this episode, Trex and Omar discuss what these new studies have taught us about protein, and how we can put this new information into action.
00:00 Intro to another episode with controversy (Helms’ one week suspension from the cult)
9:51 Trex leading the charge on protein timing
23:12 The limitations and applications of mechanistic research
MASS Office Hours youtube.com/@MASSResearchReview
MASS Research Review massresearchreview.com
30:40 A short detour to muscle hypertrophy and the pump
35:17 Protein ingestion and the anabolic response: breaking down the latest study
Trommelen 2023 The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans pubmed.ncbi.nlm.nih.gov/38118410
56:00 Has protein distribution and timing been debunked? The takeaways
Taguchi 2021 Increasing Meal Frequency in Isoenergetic Conditions Does Not Affect Body Composition Change and Appetite During Weight Gain in Japanese Athletes pubmed.ncbi.nlm.nih.gov/33361498
Yasuda 2020 Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Men pubmed.ncbi.nlm.nih.gov/32321161
1:04:49 Quantifying (un)certainty and applying caveats
1:14:53 Omar and Trex’s history with protein
1:25:52 Closing out another monster episode
00:00 A synchronised intro, reviewing reviews, and an Iron Culture goal
12:30 Moving onto Sheffield 2024: the rundown
22:00 Development in the sport of Powerlifting
29:03 The men’s side and the KoTL predictions
42:02 Trexler’s take and the limitations measuring the body composition of large individuals
Slater 2011 Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding pubmed.ncbi.nlm.nih.gov/21660839
1:02:42 Segue back to Sheffield and some insider information
1:13:43 What Sheffield means for Powerlifting and a broad recap
1:17:39 Trexler addresses the nasty rumours and men’s physique before we close out
Iron Culture Ep. 33- Pain Science, Injury & Rehab youtube.com/watch?v=B-S8nThxpqY
00:00 A (kind of) synced up intro and an appearance from Omar
02:04 A brainstorming session on metabolism
massresearchreview.com
Omar Isuf - Why You Shouldn’t Try To Be “Shredded” youtube.com/watch?v=GmlGt49Oi1I
strongerbyscience.com/stay-shredded
08:30 Low energy availability and the female athlete triad
Areta 2021 Low energy availability: history, definition and evidence of its endocrine, metabolic and physiological effects in prospective studies in females and males pubmed.ncbi.nlm.nih.gov/33095376
23:20 Energy availability and body fat
Loucks 2003 Energy availability, not body fatness, regulates reproductive function in women pubmed.ncbi.nlm.nih.gov/12882481
29:15 Relative Energy Deficiency in Sport and the drivers of metabolic adaptation
Burke 2023 Mapping the complexities of Relative Energy Deficiency in Sport (REDs): development of a physiological model by a subgroup of the International Olympic Committee (IOC) Consensus on REDs pubmed.ncbi.nlm.nih.gov/37752007
Mountjoy 2023 2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs) pubmed.ncbi.nlm.nih.gov/37752011
Hackney 2005 Testosterone and endurance exercise: development of the "exercise-hypogonadal male condition pubmed.ncbi.nlm.nih.gov/16268050
Hackney 2020 Hypogonadism in Exercising Males: Dysfunction or Adaptive-Regulatory Adjustment? pubmed.ncbi.nlm.nih.gov/32082255
48:07 Overtraining syndrome
Stellingwerff 2021 Overtraining Syndrome (OTS) and Relative Energy Deficiency in Sport (RED-S): Shared Pathways, Symptoms and Complexities pubmed.ncbi.nlm.nih.gov/34181189
Iron Culture Ep. 149- Overreaching, Overtraining, and Insufficient Recovery: Everything You Need To Know youtube.com/watch?v=ZxohJX_F-XY
55:08 Energy constraint and compensation
Dolan 2023 Energy constraint and compensation: Insights from endurance athletes pubmed.ncbi.nlm.nih.gov/37557979
1:05:13 A practical spin: bringing all the information together
1:20:07 Closing out with a shoutout to our sponsor: The RED-S calorie-free food van
00:00 Intro to Omar’s bulk and Eric’s end-stage recovery
02:30 The power hour duo episode and reviewing reviews
12:00 The obesity epidemic
Iron Culture Ep. 146- What The Fitness Industry Gets Wrong About The Obesity Epidemic youtube.com/watch?v=xfAbKeiAuII
Iron Culture Ep. 147- What The Fitness Industry Gets Wrong About The Obesity Epidemic Pt 2 (ft. Spencer Nadolsky) youtube.com/watch?v=tJ1uXpyuu94
30:20 On to the topic: paradigm shifts in pain science
Iron Culture Ep. 33- Pain Science, Injury & Rehab (Barbell Medicine/Clinical Athlete/3DMJ) youtube.com/watch?v=B-S8nThxpqY
Pomarensky 2022 Management of Chronic Musculoskeletal Pain Through a Biopsychosocial Lens pubmed.ncbi.nlm.nih.gov/35439311
Kamper 2014 Multidisciplinary biopsychosocial rehabilitation for chronic low back pain pubmed.ncbi.nlm.nih.gov/25180773
42:00 Breaking down the study: the chicken or the egg?
Larsson 2024 Lumbopelvic movement control in powerlifters with and without low back pain pubmed.ncbi.nlm.nih.gov/38070289
Luomajoki 2008 Movement control tests of the low back; evaluation of the difference between patients with low back pain and healthy controls pubmed.ncbi.nlm.nih.gov/19108735
Weyrauch 2015 Association between rotation-related impairments and activity type in people with and without low back pain pubmed.ncbi.nlm.nih.gov/25933914
Spence 2023 Range of Motion Predicts Performance in National-Level New Zealand Male Powerlifters pubmed.ncbi.nlm.nih.gov/36515597
58:34 The end of the first power hour and Eric’s final thoughts
You’ve seen Iron Culture MASScasts before, but none quite like this.
In this very special episode of Iron Culture, we’re co-publishing the most recent episode of MASS Office Hours, which is a live podcast run by the good people over at the MASS Research Review (Dr. Eric Trexler, Dr. Eric Helms, Dr. Mike Zourdos, and soon-to-be-doctor Lauren Colenso-Semple). The MASS crew does this live (and totally free) Q&A every Wednesday night on YouTube. They also episodes to all major podcast platforms so you can catch the replay at your convenience.
In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Mike Zourdos answer questions submitted by listeners and viewers in the live chat. Topics include response variation, individualizing training, movement screens, rest days, protein intake recommendations and consistency across the week, the interference effect, exercise variation and joint pain, muscle and strength loss during deloads, volume cycling and “resensitization,” the effects of alcohol on metabolism and body composition, the pros and cons of caffeine, and much more.
If you enjoyed this episode, be sure to subscribe to their channel on YouTube, Spotify, Apple Podcasts, or your favorite podcast platform!
00:00 Introduction
massresearchreview.com
MASS Office Hours: youtube.com/@MASSResearchReview
06:22 Response variation and individualizing training prescriptions.
Hubal 2005 Variability in muscle size and strength gain after unilateral resistance training pubmed.ncbi.nlm.nih.gov/15947721
Klemp 2016 Volume-equated high- and low-repetition daily undulating programming strategies produce similar hypertrophy and strength adaptations pubmed.ncbi.nlm.nih.gov/27218448
Cooke 2019 Body Mass and Femur Length Are Inversely Related to Repetitions Performed in the Back Squat in Well-Trained Lifters pubmed.ncbi.nlm.nih.gov/30640306
Angleri 2017 Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men pubmed.ncbi.nlm.nih.gov/28130627
Enes 2023 Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is there a Dose-Response Effect? pubmed.ncbi.nlm.nih.gov/37796222
Iron Culture Ep. 258- The Rise of Lifting Anti-Science youtube.com/watch?v=EJrR_0VNayw
26:29 Using movement screens to assess capability or injury risk
Moran 2017 Do Functional Movement Screen (FMS) composite scores predict subsequent injury? A systematic review with meta-analysis pubmed.ncbi.nlm.nih.gov/28360142
34:10 Doing a little bit of exercise on a “rest” day
39:04 Protein intake recommendations and consistency across the week.
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
51:15 Rucking and the interference effect
57:26 Exercise variation and joint pain
1:06:03 Muscle and strength loss during deloads
Hwang 2017 Resistance Training–Induced Elevations in Muscular Strength in Trained Men Are Maintained After 2 Weeks of Detraining and Not Differentially Affected by Whey Protein Supplementation pubmed.ncbi.nlm.nih.gov/28328712
1:12:16 Volume cycling and “resensitization”
Staron 1991 Strength and skeletal muscle adaptations in heavy-resistance-trained women after detraining and retraining pubmed.ncbi.nlm.nih.gov/1827108
Kadi 2004 The effects of heavy resistance training and detraining on satellite cells in human skeletal muscles pubmed.ncbi.nlm.nih.gov/15218062
Blazevich 2007 Influence of concentric and eccentric resistance training on architectural adaptation in human quadriceps muscles pubmed.ncbi.nlm.nih.gov/17717119
1:22:21 Effects of alcohol on metabolism and body composition.
1:27:13 Recommendations from Eric’s bookshelf
1:30:49 The pros and cons of caffeine
Marcus 2023 Acute Effects of Coffee Consumption on Health among Ambulatory Adults nejm.org/doi/full/10.1056/NEJMoa2204737
Marcus 2023 Coffee's effects on cardiac arrhythmias, physical activity, sleep and serum glucose: Insights from the Coffee and Real-time Atrial and Ventricular Ectopy trial pubmed.ncbi.nlm.nih.gov/37501286
00:00 Erics… The benefits of living in New Zealand and reading two monster reviews
12:32 Clickbait titles and the anti-exercise science brigade
25:08 The historical perspective
32:26 A monster monster episode: common knowledge of today and where this understanding has come from
45:16 Defining the exercise science field and the origins of sport and exercise science
49:15 The replication crisis
52:06 Science communication and misinformation
1:02:23 Improvements in science: accounting for variables and variation
1:09:21 The gravitation towards short-form content and how science has evolved to address its limitations
1:15:08 The scientist and the consumer: the need for science communication and what needs to be done
1:32:31 The bad actors in science communicators and how scientists apply the research
1:40:54 Takeaways for the listener/consumer
Iron Culture Ep. 256- The Challenge of Science Communication (ft. Layne Norton) youtube.com/watch?v=8wKS3n_6TgY
1:48:47 It’s a personality thing… and the one hour vacation for Helms
00:00 Dr Trexler… Dr Helms…
05:22 Introducing Beccy
14:54 The timeline of Beccy’s journey
20:48 A recap of Beccy’s season
31:22 Testing for Natural Bodybuilding: urinalysis and polygraph testing
38:28 Winning her pro card at WNBF Australia and competing at The Natural Olympia
43:18 Competing in two divisions and working with Joey Cantlin
48:45 Beccy’s WNBF Pro debut and potential for the bodybuilding division
59:38 The recovery and what helped Beccy have such a successful season
1:11:50 Transitioning from recovery to off-season
1:14:50 Final words and where to find Beccy
Instagram @beccypateman instagram.com/beccypateman
Unrivalledphysiques Coaching
Instagram @unrivalledphysiques instagram.com/unrivalledphysiques
Website unrivalledphysiques.wixsite.com/onlinecoaching
00:00 Iron Culture… Layne… (Norton)
06:18 Layne’s philosophy for disseminating science and who to listen to
23:10 Competing with non-evidence-based personalities and effective marketing
42:59 Differing approaches and target audiences
47:12 Layne’s approach to science communication
57:26 Addressing false claims and teaching other how to interpret social media claims
1:13:54 The unicorn fallacy and what science communicators can do
1:20:07 What is next for Layne the athlete and where can we find him?
biolayne.com
YouTube youtube.com/channel/UCqMBA83S0TnfTlTeE5j1mgQ
Instagram @biolayne instagram.com/biolayne/?hl=en
Twitter/X @BioLayne twitter.com/BioLayne?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor
In this episode the Erics sit down with Natalie to talk through her historic competitive season and learn just how unique she is, both in her psychology and relentless dedication to her craft, but also in her physiology. Further, like other young champions of late, we learn how she was patient in her decision to eventually step on stage, and was awarded immensely. This is not one to miss for bodybuilding fans!
00:00 We got the intro right and introducing Natalie
Iron Culture Ep. 253- 2023 Lightweight WNBF Pro World Champion Dirk Emmerich youtube.com/watch?v=cGapMQFeznA
05:39 Natalie’s prep and first show experience
22:34 Moving into the natural circuit
27:05 Judging criteria and expectations
36:51 Comparing the atmosphere of shows
50:14 Finishing the season and obsessing over bodybuilding
1:00:01 Reflecting on the moments
1:09:14 WNBF Worlds
1:17:56 Self-coaching
1:23:36 Being ready to compete and embracing the lifestyle
1:38:30 Getting on-stage and knowing if bodybuilding is for you
1:42:48 Competing in the Natural Olympia, what’s next for Natalie and where to find her
Instagram: @nph_fit instagram.com/nph_fit
YouTube youtube.com/@nataliehays5037
00:00 Not off to the best start… Fuelling conspiracy theories and reviewing reviews
11:31 Getting into the topic of fat burners
Siedler 2023 Chronic Thermogenic Dietary Supplement Consumption: Effects on Body Composition, Anthropometrics, and Metabolism pubmed.ncbi.nlm.nih.gov/38004200
22:05 The ingredients in the “matrix” and individual variation in energy expenditure
33:02 The curious Eric Helms case: REE, BF%, and fat burners during prep
41:00 Other fat burners on the market and the effects of caffeine
Panek-Shirely 2018 Caffeine Transiently Affects Food Intake at Breakfast pubmed.ncbi.nlm.nih.gov/30033159
Tabrizi 2019 The effects of caffeine intake on weight loss: a systematic review and dose-response meta-analysis of randomized controlled trials pubmed.ncbi.nlm.nih.gov/30335479
52:07 Interpreting meta-analyses in the area
Golzarand 2018 Effect of green tea, caffeine and capsaicin supplements on the anthropometric indices: A meta-analysis of randomized clinical trials sciencedirect.com/science/article/abs/pii/S1756464618301415
Clark 2021 Comparing effectiveness of fat burners and thermogenic supplements to diet and exercise for weight loss and cardiometabolic health: Systematic review and meta-analysis pubmed.ncbi.nlm.nih.gov/33427571
1:01:41 Closing out with some take homes
Ludy 2012 The Effects of Capsaicin and Capsiate on Energy Balance: Critical Review and Meta-analyses of Studies in Humans pubmed.ncbi.nlm.nih.gov/22038945
05:13 What got Dirk into lifting
11:20 The art of bodybuilding
16:48 Dirk’s natural talent
20:30 Dirk’s calories and individual variation
32:27 The next steps for Dirk and his relationship with Berto
39:16 Dirk’s experience of Worlds and success
45:33 What does competitive bodybuilding mean to Dirk?
53:23 DASGYM and the ANBF
57:00 Rivalry and camaraderie with Benjamin Schuster
1:04:29 The final words and where to find Dirk
Instagram @dirkemmerich_ instagram.com/dirkemmerich_/?hl=en
https://linktr.ee/dirkemmerich
youtube.com/@BarbellFilms
instagram.com/barbellfilms
The Great Competition, 1901, Royal Albert Hall, London…this was the birthplace of modern bodybuilding. The one and only Eugen Sandow managed to persevere through multiple years of war, logistical setbacks, and a political and cultural climate that viewed physique displays as potentially indecent, sometimes immoral, and at worst, as illegal pornography, to host the first championship bodybuilding show to find the “best built man in Britain and Ireland”. To even compete, entrants had to place top three in a full series of regional qualifiers where hundreds upon hundreds of athletes battled against one another in the years prior. Further, to even enter these regional qualifiers, entrants had to send in their pictures to Eugen Sandow’s magazine for initial screening. The eventual championship in 1901 was truly a spectacle. Nearly ten thousand attendees packed Royal Albert Hall to the brim, an astonishing number that rivals the attendance of any modern bodybuilding competition…even the Olympia. Indeed, this historic event reverberates into the modern era, as modern Olympia winners receive “the Sandow”, a replica of the trophy given to the third place winner of The Great Competition. In this episode we’re joined by Marcus Kment, a film maker, physical culturist and amateur historian, who recently produced an excellent documentary on the Great Competition and the athletes who competed in it to discuss its significance and their story. Additionally, he’s joined by our very own Dr. Conor Heffernan who consulted on this project. Join us to learn about this jaw-dropping history, as once again, history proves stranger than fiction!
00:00 It happened again… Where is Trexler? And the hierarchy of the Iron Culture Obelisk
8:58 Reviewing reviews
13:01 Introducing Marcus to the Iron Culture Pantheon
youtube.com/watch?v=Ha80AQqXpT4
17:38 Marcus’ introduction to physical culture and why he does what he does
23:01 The great competition and its grand scale
41:16 The logistical barriers and generating interest
55:05 What happened on show day and the prizes
1:04:52 The dress code (black tights!?), judging criteria, and the winners
1:12:00 A festival of physical culture and what came after
1:20:22 The impact of the great competition
1:37:09 The personal stories spanning generations: the starting point of physical culture
1:43:43 The value this great documentary brings
1:47:44 Jumping to the top of the pyramid (that matters) and what’s next for Marcus
Where to find our guests
Instagram @barbellfilms instagram.com/barbellfilms
YouTube youtube.com/@BarbellFilms
physicalculturestudy.com
ironhistory.com
00:00 They tried to stop us… Introducing another monster episode
6:23 Speaking of working… the natural limit and advanced hypertrophy
14:26 The definitions of being an advanced lifter
Kouri 1995 Fat-free mass index in users and nonusers of anabolic-androgenic steroids pubmed.ncbi.nlm.nih.gov/7496846
Abe 2018 Skeletal Muscle Mass and Architecture of the World’s Strongest Raw Powerlifter: A Case Study brieflands.com/articles/asjsm-61763
28:55 Measuring and tracking your progress Straddling the line
35:35 Your limitations and how an advanced competitive bodybuilder may approach their training
Believe 2024 - Forging the Unlikely Pro Champion: Episode 1, Physique Assessment youtube.com/watch?v=B_S9u1suE70
49:25 Gaining weight for non-competitors
Helms 2023 Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design pubmed.ncbi.nlm.nih.gov/37914977
Rozenek 2002 Effects of high-calorie supplements on body composition and muscular strength following resistance training pubmed.ncbi.nlm.nih.gov/12094125
1:05:15 Specialisation cycles and bringing up weak parts
1:14:26 The quasi-transactional mindset and the motivation behind it all
1:25:08 Where can we find Eric?
3dmusclejourney.com
massresearchreview.com
Instagram @helms3dmj instagram.com/helms3dmj
00:00 Eric… the WNBF World’s format and Helms’ experience
13:26 Dirk Emmerich background and recap
20:28 One of the quirks of natural bodybuilding
25:17 Recap continued
33:07 The top 5 in the overall
35:13 The female competitors
43:03 Trexler’s return to the stage?
Natty News Daily @natty_news_daily instagram.com/natty_news_daily
46:29 What’s next for Helms and some
MASS Research Review massresearchreview.com
MASS Office Hours Episode 11 (The Science of Muscle Growth w/ Dr. Brad Schoenfeld) youtube.com/watch?v=NQda3aV0f7Q
Raskol Apparel raskolapparel.com
59:30 Getting into some bodybuilding science
59:52 (When the Eric’s actually start) Getting into some Science
Willmott 2023 The perfect storm: a meta-ethnography of the motivations, behaviours, and experiences of competitive bodybuilders tandfonline.com/doi/full/10.1080/1750984X.2023.2263851?src=
1:07:09 The framework of those who compete
1:23:40 The importance of this research and its limitations
1:32:45 A brief look at muscle loss during weight loss
Heymsfield 2024 Proportion of caloric restriction-induced weight loss as skeletal muscle pubmed.ncbi.nlm.nih.gov/37807154
Barakat 2020 Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? journals.lww.com/nsca-scj/fulltext/2020/10000/body_recomposition__can_trained_individuals_build.3.aspx
1:49:33 Applying this research and the importance of resistance training
1:57:30 Closing out with one final MASS advertisement
Mike has been pushing forward through multiple seasons in his attempt to become an IFBB pro bodybuilder, an incredibly challenging feat that requires tremendous sacrifice and drive. What fuels a journey like that? What does a competitor experience - highs and lows? What do they learn, and how do they change? You might be surprised as well, that despite the different paths Dr. Helms and Dr. Israetel took as competitors, that at the heart of their experience lies many similar threads. Join us in this episode as they discuss the spirit of bodybuilding.
00:00 An introduction to a unifying (but still controversial) episode
08:09 The purpose of discussing your personal journey
Iron Culture Ep. 247- A Tale of Two Bodybuilders youtube.com/watch?v=mT-LlFYp_dA
21:21 The start of Mike’s bodybuilding journey and when he plans to stop competing
34:45 Having the right genetics and (the potential for) turning pro
51:02 The spiritual component of bodybuilding (Mike)
1:02:39 The spiritual component of bodybuilding (Eric) and the difference between amateurs and pros
1:11:43 Working through hard times and growing from criticism
1:31:05 Androgens and what’s to come for Mike in the sport
1:39:24 The minutiae of the Iron game
Omar Isuf Why Mike Israetel Is WRONG About The Overhead Press youtube.com/watch?v=XondhZNAE74
Omar Isuf Is Powerbuilding An Abomination? (ft. Jeff Nippard & Dr. Pak) youtube.com/watch?v=7eYnh0Aw4_c
1:46:46 Closing out with what Iron Culture means
But, times are changing. A recent meta-analysis is casting doubt on the relationship between leucine and muscle protein synthesis in lifters. Now they’re saying leucine is done, saying leucine has no chance. Is that true? Join us in this episode as we do a deep dive on this new paper, what it means, and how to reconcile mechanistic and applied data when they seem to diverge.
00:00 Sexual health (and reading reviews) with the Erics
Iron Culture Ep. 246- Why Bulking Is NOT The Answer youtube.com/watch?v=YeEAH9X-cV0
MASS Research Review massresearchreview.com
09:52 A comprehensive break down of the leucine research
Wilkinson 2023 Association of postprandial postexercise muscle protein synthesis rates with dietary leucine: A systematic review pubmed.ncbi.nlm.nih.gov/37537134
33:26 Interpretating and applying mechanistic and applied research
Pikosky 2008 Increased protein maintains nitrogen balance during exercise-induced energy deficit pubmed.ncbi.nlm.nih.gov/18379214
44:30 The current protein landscape in social media fitness and shifting the consensus in the community
52:31 Exploring the boundaries of “optimal” (the two meal per day vegan diet)
58:41 Boundaries of interpretation: the final takeaway
While both Trexler and Helms ended up taking very similar paths in life when you look at the outcome - competitive bodybuilders with PhDs in exercise related fields who communicate science - their motivations and perspectives are actually quite unique. In this episode you’ll learn how someone can find themself competing in the wacky sport/art we call bodybuilding, and what that experience can become, in terms of a cathartic outlet, a personal identity, a career, or even a science experiment. The meaning, in something as odd as flexing in posing trunks on stage, can be quite impactful, and quite personal. So tune in to this episode to learn about the personal history of and the meaning found in both Erics’ competitive journeys.
00:00 The Erics’ introduction to bodybuilding and their newbie gains
07:22 Choosing the natural route and closing the door on prohormones and steroids
20:17 Trexler’s motivation to compete
27:57 Helms’ experience with sports and getting bitten by the iron bug
37:31 Helms’ initial obsession with bodybuilding and the turning point
46:09 Helms’ academic journey
Kalm 2005 They starved so that others be better fed: remembering Ancel Keys and the Minnesota experiment pubmed.ncbi.nlm.nih.gov/15930436
59:35 The art, culture, and community of natural bodybuilding
Kind 2023 Is bodybuilding a sport? tandfonline.com/doi/full/10.1080/00948705.2023.2234978
1:07:53 The voice of insecurity and believing what is actually possible
1:18:49 What’s next for both Erics
1:30:47 Closing out the episode with some imagery