Iron Culture Podcast
Ep. 246- Why Bulking Is NOT The Answer
updated
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/
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-Korakakis
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 out
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.com
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 Bis
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.com
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 episode
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/elitefts
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-Spence
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 out
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_advocate
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
51:11 Rekindling the motivation to continue creating content
Ancient Workouts with Omar youtube.com/playlist?list=PLob1mZcVWOahDqtay-DG07nWJV_ay0gKs
1:09:55 Separating goals and achievements from content to provide perspective
1:13:40 The return of Omar Isuf content?
1:18:34 Closing out: The future of Iron Culture
MASS Research Review strongerbyscience.com/mass
MASS Research Review strongerbyscience.com/mass
Iron Culture Episode 184: Breaking A World Record After A Catastrophic Injury with Joe Sullivan youtube.com/watch?v=UnScTvfgdEw
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
37:35: Reviewing the Nunes and Barakat Studies
46:51 Intracellular & Extracellular ≠ Intramuscular & Subcutaneous
53:10 Breaking down Chris’ Peaking Strategy and the 3DMJ Strategy
Barakat 2022 Kendall’s Tau Figure pubmed.ncbi.nlm.nih.gov/35878117/#&gid=article-figures&pid=figure-1-uid-0
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/23412685
Jeremy Hamilton record breaking meet @220lb/100kg
youtube.com/watch?v=IHkMYQhoOVE
Iron Culture Episode 180: Cultural Shifts in Lifting youtube.com/watch?v=yRvaakZ4y6A
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_aod
0:00 Intro
10:55 Instagram reacts: revisiting misinformation/disinformation
Marton 2020 Science, advocacy, and quackery in nutritional books nature.com/articles/s41599-020-0415-6
Iron Culture episode 132: Where does Bro Science come from? youtube.com/watch?v=LFv5BkEp9mY
Vigotsky 2020 Improbable data patterns in the work of Barbalho et al. researchgate.net/publication/343051741_Improbable_data_patterns_in_the_work_of_Barbalho_et_al
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
1:46:02 Wrapping it up
0:00 Intro
5:00 Guest Introduction
10:00 Hard Work vs. Magic Supplements
19:30 The Start of Examine.com
28:00 The Evolution, ERD, and Subscription Model of Examine.com
35:00 Process of Turning Someone’s Interest in the Information and Ecosystem of Examine
50:00 Referencing for the Reason of Policing Oneself
1:00:00 Inspiration Behind Examine 2.0: Answering General Information as it Relates to Supplementation
1:18:00 Eric’s Batman Arc
1:24:00 Outr
0:00 Intro
3:00 Reading Fan Comments
10:00 Performances at Worlds and How Competitors Plan their World Records for IPF Worlds
33:00 Controversy of Dosing for Ingredients in Supplements like Turkesterone
49:00 Ivory Tower of Academia: Eric’s Experiences
1:21:00 Outro
0:00 Intro
1:00 Episode Comments
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 Outro
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
1:04:00 Finding the Right Gym Environment
1:24:00 Outro
Dr. Spencer Nadolsky
drspencer.com
twitter.com/DrNadolsky
Alan Flanagan
alineanutrition.com
instagram.com/thenutritional_advocate
Jesus Olivares
instagram.com/mega.gojira
[TIME STAMPS]
0:00 Intro
4:30 Guest Introduction
6:30 Where Do You Find Inspiration
13:00 Competing at a Competitive Level
20:00 Background Breakdown of Jesus Olivares
43:00 Having Your Competitor and You Be in the Best Shape
51:30 Mentality of Elite Level Competitors
1:10:00 What Jesus Does Daily in the Gym
1:23:00 The Importance of a Clean Diet
1:31:00 Perspectives and Jesus’s Way of Thinking
1:25:00 Outro
0:00 Intro
5:20 Reading Reviews
8:30 Two-A-Day Training
24:30 Study on Training 1 vs 3 Times Per Day
29:00 Home Gym Workouts regarding Training Twice a Day
36:30 Is There a Reason to do Two-A-Day Outside of Competitive Training?
46:00 Additional Aspects of Two-A-Day Training
1:01:30 Considerations for Individuals that do Activities Outside of Lifting Throughout the Day
1:14:00 Closing Statements/Outro
strongerbyscience.com/mass
[3DMJ Lagging Body Parts]
3dmjvault.com/bundles/vip
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 Outro
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 Outro
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 Outro
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 Outro
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.
[REFERENCES]
Smajis et al 2020
pubmed.ncbi.nlm.nih.gov/31796953
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
Nick Hiebert
the-nutrivore.com/post/a-comprehensive-rebuttal-to-seed-oil-sophistry
Mullie at al, 2021
Vitamin C in East-Greenland traditional nutrition: a reanalysis of the Høygaard nutritional data (1936-1937)
ncbi.nlm.nih.gov/labs/pmc/articles/PMC8266228
Anderson et al, 2009
Barber et al, 2020
pubmed.ncbi.nlm.nih.gov/19335713
ncbi.nlm.nih.gov/labs/pmc/articles/PMC7589116
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
The omega-6/omega-3 ratio and cardiovascular disease risk: uses and abuses
pubmed.ncbi.nlm.nih.gov/17045070
academic.oup.com/ajcn/article/96/5/1193S/4577160
Andrew Vigotsky: twitter.com/avigotsky
[TIME STAMPS]
0:00 Intro
3:15 Guest Introduction
14:00 EMG and It’s Relation to “Muscle Activation”
23:30 Relationships Between Muscles and Exercise Mechanics
35:00 Counter Arguments from EMG Researchers in Terms of Faulty Study Results
45:00 Utility in Useful Proxies in EMG
1:00:00 Exercise Selection for Peak Hypertrophy
1:12:00 Representation and Misrepresentation of Scientific Literature
1:15:30 The Difference Between Biomechanics and Functional Anatomy
1:22:00 Outro
Dr. Niamh Aspell: sigmanutrition.com/niamh-aspell
ie.linkedin.com/in/niamh-aspell-phd-health-lifestyle-nutrition
Dr. Austin Baraki: instagram.com/austin_barbellmedicine
twitter.com/austinbaraki
barbellmedicine.com/the-team/dr-austin-baraki
Ben & Omar's Supplement Company: eformulations.co
[Ancient Workouts ft. MacroFactor Guy] youtube.com/watch?v=oSCIX0TF9mc
instagram.com/alextilinca
https://www.selfmademan.shop/
Coaching: alex@scoobyprep.com
youtube.com/channel/UCXsXl9txLLFtO71fg4wNKBw
Chad Landers: instagram.com/chadlanders
pushprivatefitness.com