13:10 The rapid turnover and rise in raw/tested powerlifting
24:05 Joe’s perspectives on changes in competition judging standards
33:32 Powerlifter stereotypes from a decade ago and Joe’s shift to untested competition
39:53 Joe’s journey and lifting career
1:01:08 Joe’s comeback from injury and breaking squat records – “Adapt and Overcome” Joe’s bar bending squat youtube.com/watch?v=neYyq_ubavg
1:24:42 Reframing your mindset through your journey and separating yourself from where you once were
1:27:55 Where can you find Joe? theaodcollective.com instagram.com/joesullivan_aodEp. 197- Training To Failure: A Comprehensive OverviewIron Culture Podcast2022-11-15 | 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 Course Sports Nutrition Association sportsnutritionassociation.com NASM Physique and Bodybuilding Coaching Course nasm.org/continuing-education/physique-bodybuilding-coach 07:29 Introducing Martin 17:09 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/35658845 Schoenfeld 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/33497853 Vieira 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 meta Refalo 2022 Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis pubmed.ncbi.nlm.nih.gov/36334240 Santanielo 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/33343066 Iron Culture Ep. 196 How Much Training Do Powerlifters Actually Need To Get Stronger (Ft. Dr. Pak) youtube.com/watch?v=2EJ0Qp6spGQ Li 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 topic 1:12:03 Framing motivation, hard work, and results 1:22:37 Perception of discomfort and true proximities to failure 1:27:38 The future direction of Martin’s PhD 1:34:20 Martin’s closing words and where to find him
Instagram instagram.com/mrfitness__ ResearchGate researchgate.net/profile/Martin-Refalo-2 JPS Health and Fitness https://www.jpshealthandfitness.com.au/team/martin-refalo/Ep. 196- How Much Training Do Powerlifters Actually Need To Get Stronger (Ft. Dr. Pak)Iron Culture Podcast2022-11-08 | 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 Pak raskolapparel.com 17:00 Dr Pak breaks down his multi-experiment paper in depth Androulakis-Korakakis 2021 The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters pubmed.ncbi.nlm.nih.gov/34527944 21:43 The survey and interview studies 33:27 The training studies 43:53 The relevance and application of minimum effective dose Strömbäck 2018 Prevalence and Consequences of Injuries in Powerlifting: A Cross-sectional Study pubmed.ncbi.nlm.nih.gov/29785405 Steele 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/31797219 The Muscle & Strength Pyramids muscleandstrengthpyramids.com 1:07:43 The science and beliefs surrounding deloads Bell 2022 “You can't shoot another bullet until you've reloaded the gun” sportrxiv.org/index.php/server/preprint/view/208 1:19 Closing out with Dr Pak’s conclusion MASS Research Review strongerbyscience.com/mass Iron Culture IC Ep. 189- Stretching & Range of Motion for Strength and Hypertrophy youtube.com/watch?v=VFrO2UQoIBg
Where to find Dr Pak Instagram @dr__pak instagram.com/dr__pak/?hl=en Twitter twitter.com/pakpatroklos Muscle and Feels Podcast youtube.com/channel/UCfLkHRHcMxbdcZDWXfrLkBQ Stronger By Science Coaching strongerbyscience.com/coaching/pak-androulakis-korakakis ResearchGate researchgate.net/profile/Patroklos-Androulakis-KorakakisEp. 195- Overreaching, Deloads & Tapers: Nutrition ConsiderationsIron Culture Podcast2022-11-01 | “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 Science 12:07 Eric’s damage control apology and appeal to the Iron Culture HR department 17:05 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/30543499 Vann 2022 Effects of High-Volume Versus High-Load Resistance Training on Skeletal Muscle Growth and Molecular Adaptations pubmed.ncbi.nlm.nih.gov/35360253 39:22 The differences between deloading and tapering for competition and Damas 2019 Myofibrillar protein synthesis and muscle hypertrophy individualized responses to systematically changing resistance training variables in trained young men pubmed.ncbi.nlm.nih.gov/31268828 Travis 2020 Preparing for a National Weightlifting Championship: A Case Series pubmed.ncbi.nlm.nih.gov/31373973 53:55 Change in energy expenditure during deloads Lytle 2019 Predicting Energy Expenditure of an Acute Resistance Exercise Bout in Men and Women pubmed.ncbi.nlm.nih.gov/30768553 Iron Culture Ep. 66- Cardio for Lifters: Everything that Matters youtube.com/watch?v=vpjZCp6lX24 107:58 Closing outEp. 194- Getting Shredded...But Not CompetingIron Culture Podcast2022-10-24 | 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 be 9:26 Ben’s dieting journey Iron Culture Ep. 192- He's Not Just A Bodybuilder (ft. Mr. Universe Alberto Nunez) youtube.com/watch?v=kseqS8jFgbg 20:10 Ben’s experience of getting shredded 37:20 Getting to the summit and how it could affect your life Towards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative Review pubmed.ncbi.nlm.nih.gov/31315180 49:00 🚨❗️ Officially entering monster episode territory❗️🚨 52:46 The physiological effects of getting lean Trexler 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/33467243 Iron Culture Ep. 14- Why Lifters Lose Motivation youtube.com/watch?v=ErMpLl106Vw 1:03:33 Framing energy availability and what is “healthy”? Can You Stay Shredded? strongerbyscience.com/stay-shredded Iron Culture Ep. 146- What The Fitness Industry Gets Wrong About The Obesity Epidemic youtube.com/watch?v=xfAbKeiAuII 1:10:41 Individual differences in metabolic adaptation and the ability to live in low energy availability 1:23:30 Is Omar getting shredded!? 1:31:35 Closing out and where to find Mr Dr Ben House Instagram: instagram.com/drbenhouse/?hl=en Deconstruct Nutrition: deconstructnutrition.comEp. 193- Your Maximum Muscular Potential: Are Gains Always Diminishing (Q&A)Iron Culture Podcast2022-10-18 | 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 banter 10:48 Giving everyone the boot: an update on Eric’s calf training Iron 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/full 17:50 Q&A #1 The function and utility of performing low(er) RPE singles Iron Culture Ep. 143 Everything You Need To Know About Velocity Based Training youtube.com/watch?v=HFLZz2k11D0&t=1983s 38:40 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/30188363 MASS Research Review strongerbyscience.com/mass Iron Culture Ep. 109 Empiricism vs Rationalism: What Do We Really Know When It Comes To Fitness? youtube.com/watch?v=qT3KPnTgO7M&t=492s 1:20:01 Q&A #3 How do you know if you have actually plateaued? muscleandstrengthpyramids.com 1:29:44 Closing out with some Blueberry BisEp. 192- Hes Not Just A Bodybuilder (ft. Mr. Universe Alberto Nunez)Iron Culture Podcast2022-10-11 | 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. Universe Team3DMJ YouTube Channel youtube.com/channel/UC8fhb7upVSZ0q-zK5snR9BA Iron Culture Ep. 191- Steroids, Staying Natural & The Tyranny of Progress youtube.com/watch?v=Pp30-AeTITQ Berto’s Instagram post instagram.com/p/Ci-qBg_O6IB 19:40 Reflecting upon the journey of competing 27:41 Framing ageing and the inevitable decline 42:29 Show day and the experience of being on stage Iron Culture Ep. 128- Book Bodybuilding & The Dog (ft. Ryan Doris) youtube.com/watch?v=i0Y93_jKSgU 53:44 Breaking down the competitors at the WNBF Pro Universe 1:11:20 The unique intricacies of bodybuilding and the motivations for competing 1:21:45 Berto finding satisfaction in his performances and the acknowledgement from his peers 1:25:28 The start of the 3DMJ community 1:35:02 Closing out Where to find Mr. Universe Alberto Núñez Instagram: instagram.com/nunez3dmj Team 3DMJ 3dmusclejourney.comEp. 191- Steroids, Staying Natural & The Tyranny of ProgressIron Culture Podcast2022-10-03 | 00:00 Intro: reacting to reviews Can You Stay Shredded by Greg Nuckols Eric Trexler Mike Zourdos Helms strongerbyscience.com/stay-shredded Iron Culture Ep. 109- Empiricism vs Rationalism: What Do We Really Know When It Comes To Fitness? youtube.com/watch?v=qT3KPnTgO7M&t=492s 16:00 Natural or enhanced? The pressures of social media Iron Culture Ep. 188- Steroids, Aesthetics & Irresponsible Influencers youtube.com/watch?v=_oF31sb3Db0 23:34 Intrinsic motivation, goals, and satisfaction tied to lifting What Is Strong? strongerbyscience.com/how-to-get-strong-what-is-strong 39:55 Comparing yourself to and living up to an ideal 49:38 The application of effort when enhanced and the psychological impact Health Science Explained Podcast Ep. 197- The path out of muscle dysmorphia open.spotify.com/episode/2CRNuQrn1MSmRpBdow2xwQ?si=a91fe465ed4c4712 1:14:04 The unintended consequences of our choices and the inherent issues of setting external goals 1:27:23 Being self-aware and the fragile social hierarchy in the lifting space 1:42:40 Wrapping up another monster episodeEp. 190- The Dave Tate InterviewIron Culture Podcast2022-09-27 | 00:00 Introducing Dave 05:08 Demographics and the changing of the guard in the fitness industry 11:25 Dave’s journey 23:05 Joining Westside Barbell 34:49 EliteFTS as a content creator in the social media era 50:01 “Evidence-based”, being open-minded and continuing to learn 1:01:25 Dave’s powerlifting experience and the double-edged sword of the going all in mentality 1:19:19 EliteFTS in the business world 1:32:55 Playing the long game: using numbers to learn and grow 1:42:33 Providing a service for your consumer 1:53:55 The future of EliteFTS Where to find Dave and EliteFTS Dave Tate Instagram: instagram.com/underthebar Podcast: Dave Tate’s Table Talk elitefts.com/content/table-talk EliteFTS Website: elitefts.com Instagram: instagram.com/eliteftsEp. 189- Stretching & Range of Motion for Strength and HypertrophyIron Culture Podcast2022-09-19 | 00:00 The banter podcast and introducing Milo and Alyssa 9:45 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/246 21:00 What we know about stretching for hypertrophy and strength Warneke 2022 Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility pubmed.ncbi.nlm.nih.gov/35694390 30:32 When and how to implement stretching to improve performance 45:45 Strength-specific ROM: partials for sticking points, injuries, and psychology? 1:00:14 Resistance and strength curves 1:07:51 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/33009197 Maeo 2022 Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position pubmed.ncbi.nlm.nih.gov/35819335 Stasinaki 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/33977835 McMahon 2014 Muscular adaptations and insulin-like growth factor-1 responses to resistance training are stretch-mediated pubmed.ncbi.nlm.nih.gov/23625461 Sato 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/34616309 1:27:30 Touching on regional hypertrophy 1:31:39: How does stretching work and do we actually know? 1:33:51 Closing out and where to find Milo and Alyssa Milo Instagram @wolfcoach_ instagram.com/wolfcoach_/?hl=en Muscle & Feels Podcast youtube.com/channel/UCfLkHRHcMxbdcZDWXfrLkBQ Coaching wolfcoaching.net Research Output researchgate.net/profile/Milo-Wolf-2\ Alyssa Instagram @alyssajoyable instagram.com/alyssajoyable/?hl=en Coaching thestrengthathlete.com/alyssajoy-spence Research Output researchgate.net/profile/Alyssa-Joy-SpenceEp. 188- Steroids, Aesthetics & Irresponsible InfluencersIron Culture Podcast2022-09-12 | 00:00 Intro: reviewing your reviews 11:10 In the pursuit of aesthetics Can you Stay Shredded? strongerbyscience.com/stay-shredded MASS Research Review strongerbyscience.com/mass 17:55 Defining the concept of aesthetics 24:27 Discussing anabolic steroids in the fitness industry 40:35 Societal influences on aesthetic standards and the impact of your personal experiences 51:40 TRT and the pressures of obtaining and maintaining a certain aesthetic Zhou 2020 Trends and Patterns of Testosterone Therapy among U.S. Male Medicare Beneficiaries, 1999 to 2014 pubmed.ncbi.nlm.nih.gov/31928462 57:29 Social media algorithms and other influences on decision making Bhasin 2018 Testosterone Therapy in Men With Hypogonadism: An Endocrine Society Clinical Practice Guideline academic.oup.com/jcem/article/103/5/1715/4939465 1:03:05 The importance of your definition of success and underlying motivations in the pursuit of your aesthetic goals Helms 2019 Towards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative Review pubmed.ncbi.nlm.nih.gov/31315180 1:17:07 The impacts of improving health and performance on aesthetics Iron Culture Episode 95: Old School Bodybuilding youtube.com/watch?v=O2m11U_7JmU 1:21:44 Different physique sport divisions and desired aesthetics 1:33:20 Beyond surface level motivations for lifting 1:46:20 Closing outEp. 187- Killing It For Over A Decade: The Sigma Nutrition StoryIron Culture Podcast2022-09-05 | 00:00 Intro Danny’s Peachboi Shorts raskolapparel.com/collections/shorts Sigma Nutrition Radio Ep. 442: Are Vegetables Detrimental to Health? open.spotify.com/episode/59oVF6ffJpQlNnPuJ0Ha3N?si=9abf0e4d4ede4a2e
10:22 The inception of Sigma Nutrition Radio and hosting podcasts
26:10: 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=ckzuycwnRH8
31:50 Appraising and presenting evidence
44:10 Maintaining listenership while covering a broad range of topics and reaching a large audience
51:32 Areas of misinformation that require further inspection and scrutiny
59:12 Expanding and advancing Sigma Nutrition: holding epistemic humility and speaking within your area of expertise
1:21:35 Limits of domain-specific expertise
1:40:55 Challenging ill-informed perceptions and beliefs
1:50:29 The future of Sigma Nutrition and where to find them Sigma Nutrition: sigmanutrition.com Alinea Nutrition: alineanutrition.com Instagram: @dannylennon_sigma & @thenutritional_advocateEp. 186- The Resurrection of a Professional TonerIron Culture Podcast2022-08-29 | 00:00 Intro: Addressing past controversies and reacting to reviews Iron Culture Episode 185 Bodybuilding Peaking Controversy: Is Water Wet? youtube.com/watch?v=XhzYbvZTqgM
15:10 Omar’s “revival” in the content creation space?! Separating the personal and monetary components of content creation in fitness
32:38 New trends and influences on fitness content
9:31 Bodybuilding Peak Week in Science Barakat 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/35878117
16:26 Opposing “Evidence-based” Peak Week Hypotheses Iron Culture Episode 109: Empiricism vs Rationalism: What Do We Really Know When It Comes To Fitness? youtube.com/watch?v=qT3KPnTgO7M
22:21 Carbohydrate-loading Research Iron Culture Episode 36: How To Look Your Absolute Best: Peaking with Cliff Wilson youtube.com/watch?v=YShi00QoSTY de Moraes 2019 Carbohydrate Loading Practice in Bodybuilders: Effects on Muscle Thickness, Photo Silhouette Scores, Mood States and Gastrointestinal Symptoms pubmed.ncbi.nlm.nih.gov/31827362 Nunes 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/35202062 Bamman 1993 Changes in body composition, diet, and strength of bodybuilders during the 12 weeks prior to competition pubmed.ncbi.nlm.nih.gov/8035587 Chappell 2018 Nutritional Peak Week and Competition Day Strategies of Competitive Natural Bodybuilders pubmed.ncbi.nlm.nih.gov/30352979
27:01 Natural vs Enhanced Peaking Johansson 2005 Independent and combined effects of testosterone and growth hormone on extracellular water in hypopituitary men pubmed.ncbi.nlm.nih.gov/15827107 McVeigh 2016 2,4-Dinitrophenol, the inferno drug: a netnographic study of user experiences in the quest for leanness tandfonline.com/doi/full/10.3109/14659891.2016.1149238
58:25 The Relationship Between Muscle Glycogen and Water Fernández-Elías 2015 Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans pubmed.ncbi.nlm.nih.gov/25911631
1:05:10 Future Directions for Peak Week Research Rossow 2013 Natural bodybuilding competition preparation and recovery: a 12-month case study pubmed.ncbi.nlm.nih.gov/23412685Ep. 183- Overcoming Adversity & Building ResilienceIron Culture Podcast2022-08-08 | TIME STAMPS
35:30 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_model
41:45 Adversity builds self-efficacy. Dealing with what is and isn’t in your locus of control
48:30 Just-world fallacy and extreme ownership. “Maximise given the constraints” Iron Culture episode 27: Natural Bodybuilding youtube.com/watch?v=m0AEvN2L9zU
58:20 Practical applications for building self-efficacy and Eric’s experiences Iron Culture episode 83: You Are NOT An Advanced Lifter youtube.com/watch?v=b9cwQsABQ98
1:15:15 Responses to fight or flight signals and tips for coaches
1:28:24 Framing and calibration of adversity and resilience in your journey
1:34:49 Delayed gratification of lifting and the power of your environment Iron Culture episode 173: What is the Best Training Environment? youtube.com/watch?v=tEIUIiL9z5Q
2:00 Eric’s Picks of Essential Equipment for a Home Gym
13:00 Outlook to Staying Consistent and not Burning Out as an Athlete or Coach in the Industry
20:00 Seasoned Athletes Maintaining Motivation and Discipline when Training Alone
29:00 Enjoying the Journey and Work of Training and Knowing what you Enjoy
45:00 Working on your Subordinate Goals and your Self-Identity
1:05:00 Struggles of Reaching the Goals We Set without a Coach
1:15:00 Realizing we CAN Reach our Goals and Make Progress
1:29:00 OutroEp. 174- Periodization for Hypertrophy: An OverviewIron Culture Podcast2022-06-06 | ...Ep. 173- What Is The Best Training Environment?Iron Culture Podcast2022-05-30 | [TIME STAMPS] 0:00 Intro
3:00 Review Readings
7:00 Dynamics of Different Gym Environments
30:00 Benefits of a Home Gym
45:00 The Need for External Validation and Finding Motivation in a Conducive Environment
55:00 Dopamine Hits of Approval and Establishing a Sense of Self
[3DMJ Lagging Body Parts] 3dmjvault.com/bundles/vipEp. 168- Movement Screens & Modalities Roundtable (ft. Nick Licameli, Jared Maynard & John Flagg)Iron Culture Podcast2022-04-26 | [Our Guests] Jared Maynard: @jared.unbreakablestrength Nick Licameli: @Nick Licameli John Flagg: @rebuild_stronger
[TIMESTAMPS] 0:00 Intro
1:00 Guest Introductions
8:00 Accuracies and Effectiveness of Tests and Treatments
18:00 What Do You Do with The Information, and What Emphasis Do You Place on it?
26:15 Importance of an Experienced Diagnosis for an Injury
40:00 Transference of Movement Screens/Knowing What the Goal Is
58:00 Treatments that are Equally as Problematic
1:08:00 Intricacies of Identifying the Cause and Applying the Correct Treatment
1:34:00 Final Remarks
1:38:30 OutroEp. 167- The Resurrection of a Powerlifter (ft. Mike Tuchscherer)Iron Culture Podcast2022-04-19 | [TIME STAMPS] 0:00 Intro
2:20 Guest Introduction
5:00 Mike’s Experiences in Powerlifting
13:45 Mike’s Competitive Career in Powerlifting Prior to Hiatus
21:00 Beginning of Mike’s Competitive Powerlifting Journey
31:15 Mike’s Journey off the Competitive Platform
41:00 Surrounding Circumstances to Mike’s Convictions
53:40 Optimistic Hope after an Injury
1:02:00 Enjoyment in Training
1:11:45 Experience Coming Back to the Platform
1:29:00 OutroEp. 166- The Death of PowerliftingIron Culture Podcast2022-04-11 | [TIME STAMPS] 0:00 Intro
2:45 The Birth and Growth of Powerlifting
10:00 Popularity in Powerlifting
26:30 Accessibility of Powerlifting
42:00 Relatability to Powerlifting
1:03:00 Enjoying the Raw Concept of Powerlifting
1:27:00 OutroEp. 165- Volume While Cutting: Why The ConfusionIron Culture Podcast2022-04-04 | [TIMESTAMPS] 0:00 Intro
6:50 Manipulating Volume While Cutting
14:20 Calorie Deficits and It’s Cumulative Effects of Quality
25:00 Maintaining Muscle Mass During a Deficit Program
39:00 Strength to Expect after Leaning Down
47:00 The Balance of Quality and Quality of Your Training Program
57:45 Recovery During a Fat Loss Journey
1:09:00 Best Practices for Training in a Deficit
1:17:00 OutroEp. 164- A Scientific Examination of the Carnivore DietIron Culture Podcast2022-04-01 | [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.
Ingestion 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 daily
If 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-cvd
The Pattern of Fatty Acids Displaced by EPA and DHA Following 12 Months Supplementation Varies between Blood Cell and Plasma Fractions ncbi.nlm.nih.gov/pmc/articles/PMC4555124
Increasing dietary linoleic acid does not increase tissue arachidonic acid content in adults consuming Western-type diets: a systematic review ncbi.nlm.nih.gov/pmc/articles/PMC3132704