Iron Culture presented by MASS

In this episode, Eric Helms and Steve Hall engage in a deep conversation about their experiences in bodybuilding, academia, and personal growth.    They discuss the challenges of naming their podcast, the impact of ADHD on Eric's life, and the importance of critical thinking in the fitness industry. The conversation also touches on the concept of imposter syndrome, the black-pilled perspective on muscle growth, and the significance of maintaining a positive mindset in training.    Throughout the discussion, they emphasize the value of process over outcome and the need for continuous learning and adaptation in the pursuit of fitness goals.   If you're in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (and use our code "MRR10" for a 10% discount)   Chapters 00:00 Podcast Naming Dilemma 03:04 Personal Reflections and Mutual Respect 06:03 Academic Journey and Self-Discovery 11:47 Understanding ADHD and Personal Growth 18:02 Imposter Syndrome and Its Impact 32:47 Critical Thinking in the Fitness Industry 37:54 The Importance of Self-Review 38:21 Confidence vs. Imposter Syndrome 40:16 Navigating Guru Culture in Fitness 42:22 Critical Thinking and the Role of Gurus 45:23 The Dangers of Blind Trust in Experts 48:17 The Mixed Bag of Fitness Influencers 49:42 Ego and the Quest for Clout 51:39 Teaching Critical Thinking in Fitness 53:32 The Journey of Personal Growth 57:16 Debating Natural Muscle Growth Potential 01:01:23 Understanding Individual vs. Population Data 01:06:05 The Optimistic Bodybuilder's Mindset 01:10:49 Pushing Limits and Personal Growth 01:15:13 The Process Over Outcome Mindset 01:20:54 Final Thoughts and Community Engagement

In this episode of Iron Culture, Dr. Eric Helms and Dr. Conor Heffernan delve into the rich history of fitness and physical culture, exploring how exercise has evolved globally and the impact of historical figures on modern fitness paradigms. They discuss the globalization of exercise practices, the marketing strategies that have persisted since the 1890s, and the importance of understanding fitness history to inform current practices. The conversation emphasizes the interplay between science and history in fitness, encouraging listeners to be curious and explore the past to enhance their understanding of the present and future of fitness.   If you're in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (and use our code "MRR10" for a 10% discount)   Chapters 00:00 Introduction and Welcome Back 03:07 The Evolution of Fitness and Physical Culture 05:50 Exploring Globalization in Fitness 09:02 The Concept of a Global Body 12:13 Historical Context of Fitness Practices 15:04 The Marketing of Fitness Through History 17:57 The Role of Historical Context in Modern Fitness 20:59 The Innate Human Desire for Strength 23:59 The Impact of Industrialization on Fitness 26:51 The Controversies in Fitness History 30:00 The Future of Fitness and Historical Lessons 35:49 The Intersection of Science and Tradition in Fitness 38:11 Understanding Historical Context in Bodybuilding 40:29 The Evolution of Fitness Standards Over Time 42:25 The Fluidity of Fitness: Adapting to Change 48:13 The Role of Equipment in Shaping Training Outcomes 53:12 Exploring Alternative Paths in Fitness History 01:01:37 The Specialization Era: A Double-Edged Sword 01:06:18 Curiosity and Engagement in Fitness History

In this episode of Iron Culture, Eric Helms and Eric Trexler discuss the recent changes to the Dietary Guidelines for Americans (DGAs) and the implications of these updates. They begin by addressing the shift in their podcast schedule, emphasizing the importance of mental health and balance in their work. The conversation then transitions into a detailed analysis of the new dietary guidelines, highlighting the complexities of the process behind their formulation. Helms critiques the influence of corporate interests and the political landscape on the DGAs, while also acknowledging the positive aspects of the new recommendations, particularly the increased emphasis on protein intake. The hosts explore the historical context of dietary guidelines, the evolution of public health messaging, and the challenges of effectively communicating nutritional advice to the public. In this episode, Eric Helms and MASS Research delve into the complexities of the latest Dietary Guidelines for Americans (DGAs), discussing the implications of the visual representation of food groups and the recommendations for protein, fats, and processed foods. They critique the new guidelines for their lack of clarity and potential confusion, particularly regarding the emphasis on whole foods versus processed foods. The conversation highlights the disconnect between the written guidelines and their visual representation, which may mislead the public about healthy eating patterns. They also explore the political influences on these guidelines and how they may affect vulnerable populations, particularly in school lunch programs and social assistance programs. If you're in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (and use our code "MRR10" for a 10% discount) Chapters 00:00 Introduction and Schedule Changes 07:15 The Dietary Guidelines Controversy 20:56 Understanding the Formation of Dietary Guidelines 32:30 The Influence of Food Industries on Guidelines 33:38 The Role of the Second Committee 43:49 Changes in Protein Recommendations 44:19 The Inverted Pyramid and Dietary Miscommunication 59:55 Understanding Fats in the New Guidelines 01:09:17 The Role of Full-Fat Dairy in Heart Health 01:15:06 Alcohol Consumption: New Guidelines Explained 01:21:52 Processed Foods and Public Health Implications 01:25:03 The Impact of Dietary Guidelines on Vulnerable Populations 01:30:34 Conclusions and Future Directions in Nutrition Guidelines

In this episode, Eric Helms interviews Shreenath Ganesh, the inaugural world champion in the short classic physique division at the WNBF Worlds. They discuss Shreenath's journey from India to becoming a champion, the rise of natural bodybuilding in India, the challenges faced by athletes, and the cultural perspectives surrounding bodybuilding. Shreenath shares his aspirations to promote natural bodybuilding and uplift fellow athletes in his community, emphasizing the importance of delayed gratification and hard work in achieving success. If you're in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (and use our code "MRR10" for a 10% discount) Chapters 00:00 Introduction to the New Classic Physique Champion 02:49 Shreenath's Journey to Becoming a World Champion 06:08 The Rise of Natural Bodybuilding in India 08:58 Challenges and Triumphs in Bodybuilding 11:55 Cultural Perspectives on Bodybuilding in India 15:01 Future Aspirations and Goals for Natural Bodybuilding 17:56 Conclusion and Reflections on the Journey

In this episode of Iron Culture, Eric Helms and Dr. Eric Trexler discuss the importance of self-experimentation in fitness, the history and significance of statistics in science, and the balance between skepticism and curiosity in science communication. They explore the claims made about self-experimentation, the role of statistical significance versus meaningful outcomes, and the necessity of integrating various sources of evidence in practice. The conversation emphasizes the importance of humility and open-mindedness in the pursuit of knowledge and understanding in the fitness community.   If you're in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (and use our code "MRR10" for a 10% discount)   Chapters 00:00 Celebrating Milestones: Personal Reflections 06:33 Housekeeping: Supporting the Podcast 08:20 The Intersection of Science and Lifting 10:43 Self-Experimentation: Claims and Critiques 14:05 The History of Statistics in Science 22:26 Understanding Scientific Consensus and Its Pitfalls 30:10 Navigating Science Communication and Expertise 34:20 The Complexity of Self-Experimentation 39:45 Understanding Individual Responses in Exercise Science 44:24 Navigating the Challenges of Self-Experimentation 49:03 The Importance of Meaningful Outcomes 54:40 Integrating Evidence-Based Practice 01:01:52 The Balance of Skepticism and Curiosity in Fitness Science

In this episode of Iron Culture, Eric Helms interviews WNBF Pro champions Eddie Saldana and Max Melchard, discussing their journeys in natural bodybuilding, the competitive mindset, and the culture of bodybuilding in Europe. They share insights on training, conditioning, and the importance of enjoying the process of bodybuilding. The conversation highlights the growth of natural bodybuilding and the unique challenges and experiences faced by competitors.   If you're in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (and use our code "MRR10" for a 10% discount)   Chapters 00:00 Introduction to Champions  02:55 Eddie Saldana's Journey to the Top 06:00 Max Melchard's Competitive Spirit 08:57 The Importance of Passion in Bodybuilding 12:06 The Competitive Landscape of Bodybuilding 15:06 Personal Stories and Training Histories 18:00 The Evolution of Eddie and Max's Careers 20:48 Reflections on Competition and Personal Growth 29:44 The Journey of Competition 36:51 Building Confidence and Experience 43:41 The Natural Bodybuilding Culture in Europe 50:58 Life Beyond Bodybuilding 59:35 The Journey of Self-Improvement 01:01:38 Navigating Relationships During Prep 01:04:38 Future Competitive Plans and Off-Season Strategies 01:11:36 Balancing Family Life and Bodybuilding 01:19:31 The Impact of Parenthood on Competitive Sports 01:24:49 Looking Ahead: Goals and Aspirations

In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss various themes surrounding fitness, nutrition, and the importance of open discourse in the community. The conversation addresses criticism received from listeners, the role of cynicism versus skepticism in fitness discussions, and the necessity of engaging with differing perspectives for personal and professional growth. The episode concludes with a call for self-awareness and openness in navigating the complexities of fitness discourse. If you're looking for some high-quality lifting gear or apparel, be sure to visit elitefts.com and use our discount code "MRR10" for a 10% discount. Chapters 00:00 Introduction and Holiday Greetings 02:18 Tiny Utensils and Eating Behavior 05:40 The Controversy Surrounding Brian Wansink 08:23 Updates and Future Directions for Iron Culture 11:20 Addressing Criticism and Community Discourse 17:20 Navigating Evidence-Based Practice and Guest Selection 30:27 Evaluating Content and Moral Standards 32:35 The Role of Evidence in Interviews 34:11 Career Paths in Fitness and Coaching 36:54 Critiques and Misunderstandings in Fitness 40:34 Navigating Disagreements in Evidence-Based Fitness 46:16 Cynicism vs. Skepticism in Fitness Discourse 55:45 The Shift from Ideas to Personal Attacks 59:03 The Drama of Evidence-Based Fitness 01:01:47 The Importance of Empirical Science 01:06:14 Navigating Cynicism and Skepticism 01:12:21 Engaging with Different Perspectives 01:17:59 Self-Awareness in Fitness Discourse 01:24:08 The Role of Change and Growth in Fitness

In this episode of Iron Culture, Eric Helms is joined by natural bodybuilders Christine Reinhart and Sarah Oase, who share their journeys in the sport, their experiences at recent competitions, and the challenges faced in women's bodybuilding. They discuss the importance of camaraderie among competitors, the evolution of their training and competition strategies, and the significance of earning pro cards. The conversation highlights the need for greater visibility and support for women's bodybuilding, as well as the personal growth and empowerment that comes from competing. They also share their future plans, emphasizing the need for advocacy and community support in women's bodybuilding, aiming to inspire more women to participate in the sport. If you're in the market for some new gym gear or apparel, be sure to support our friends over at elitefts.com and use our code ("MRR10") for a 10% discount. Chapters 00:00 Introduction 03:00 Christine Reinhart's Journey in Bodybuilding 05:43 Sarah Oase's Athletic Background and Transition to Bodybuilding 11:54 The Importance of Age in Bodybuilding 14:52 Competitive Experiences and Achievements 20:49 Camaraderie in Natural Bodybuilding 26:55 Challenges in Women's Bodybuilding 29:52 Future of Women's Bodybuilding and Closing Thoughts 36:59 The Evolution of Bodybuilding Careers 38:51 Challenging Gender Norms in Bodybuilding 42:40 Promoting Women's Bodybuilding 49:22 Personal Journeys in Competitive Bodybuilding 57:28 Validation Through Competition 01:06:08 Finding Potential and Growth in Bodybuilding 01:13:20 Navigating Challenges in Competition 01:16:15 Recognizing Potential and Achievements 01:18:27 Experiences at the World Championships 01:22:29 The Subjectivity of Competition 01:25:28 The Future of Women's Bodybuilding 01:30:21 Future Plans and Off-Season Goals

In this episode of Iron Culture, Eric Helms is joined by world champions Heitor Sousa and Adão Martins to discuss their journeys in natural bodybuilding. They reflect on their experiences at the WNBF Worlds, the importance of community and support, and the lessons learned from both victories and setbacks. The conversation highlights their friendship, resilience, and the significance of never giving up in the pursuit of excellence in bodybuilding. They reflect on their successful competition year, the art of bodybuilding, strategies for competing annually, the importance of health and longevity, and the supportive community within the sport. The discussion emphasizes the balance between on-season and off-season training, the significance of mental health, and the shared passion for bodybuilding that unites athletes across the globe. If you're in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (and use our code "MRR10" for a 10% discount) Chapters 0:00 Introduction to Iron Culture and Competitors 02:52 The Journey of Heitor and Adao in Bodybuilding 05:58 First Competitive Experiences and Challenges 08:53 The Importance of Community and Support in Bodybuilding 12:06 Reflections on Early Competitions and Learning Experiences 15:04 The Growth and Evolution of Heitor and Adao 17:56 The Role of Feedback and Improvement in Competitions 21:00 The Significance of Perseverance in Bodybuilding 23:46 Looking Ahead: Future Goals and Aspirations 33:45 Celebrating Wins Together 36:42 Experiences from Major Competitions 39:42 Learning and Growth in Bodybuilding 42:07 The Journey to World Championships 46:12 Reflecting on 2024's Achievements 49:32 Competing Frequently and Its Impact 51:59 The Art of Bodybuilding and Continuous Improvement 57:04 Balancing Competition and Health 1:06:10 Body Composition and Individual Differences 1:08:04 Training and Nutrition Strategies for Competitors 1:10:56 The Importance of Off-Season Planning 1:13:57 Mental Approach to Training and Competition 1:17:59 Community and Relationships in Bodybuilding 1:26:57 Future Plans and Final Thoughts

In this episode of Iron Culture, Eric Trexler interviews Dr. John Rusin, a personal trainer and strength coach with a doctorate in physical therapy. They discuss Dr. Rusin's journey from working with professional athletes to focusing on general population training, emphasizing the importance of injury prevention and pain management. Dr. Rusin shares insights from his new book, 'Pain-Free Performance,' which outlines foundational movement patterns and the significance of individualization in training. The conversation highlights the need for a well-rounded approach to fitness that prioritizes health and longevity alongside performance. If you're in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (as use our code "MRR10" for a 10% discount) If you want to check out Dr. Rusin's new book, app, or coaching services, check out these links: https://www.amazon.com/Pain-Free-Performance-Better-Smarter-Unbreakable/dp/162860509X/ref=zg_bs_g_4645_d_sccl_95/134-5360092-2910026?psc=1   becomeunbreakable.com   https://www.drjohnrusincoaching.com   If you want to stay up-to-date with Dr. Rusin, you can check out his website and social media profiles:   https://drjohnrusin.com   https://www.instagram.com/drjohnrusin https://www.facebook.com/drjohnrusin https://www.youtube.com/@Dr.JohnRusin   Chapters 00:00 Introduction to Dr. John Rusin 02:44 Journey from Athlete to Coach 05:52 High Performance Athletics and Injury Prevention 08:46 Transitioning from Physical Therapy to Performance Coaching 11:38 The Shift to General Population and Longevity 14:43 Understanding Pain and Movement 17:34 Foundational Movement Patterns in Training 31:44 Rebuilding the Foundation: Movement Patterns and Training 40:31 The Six Physical Characteristics of Health and Longevity 52:49 Individualization and Optimization in Movement 01:00:41 Empowering Pain-Free Performance

In this episode of Iron Culture, Eric Helms interviews Oscar Moscat, a pro natural bodybuilder who shares his journey in the sport. Oscar discusses the importance of personal motivation, family values, and the balance between competition and self-improvement. He emphasizes the significance of finding what works for each individual in training and the camaraderie within the bodybuilding community. The conversation also touches on Oscar's training philosophy, his aspirations for the future, and his desire to inspire the next generation of athletes. As always, please be sure to support our friends at elitefts.com! If you're in the market for some new gym gear or apparel, you can use our code (MRR10) for a 10% discount Chapters 00:00 Introduction to Iron Culture and Guest Introduction 02:52 Oscar Moscat's Journey in Bodybuilding 05:48 The Competitive Spirit and Personal Growth 08:53 Balancing Family and Bodybuilding 11:45 The Mindset of a Natural Bodybuilder 14:43 Martial Arts Influence on Competitive Mindset 17:40 The Pursuit of Personal Excellence 20:45 Artistry and Competition in Bodybuilding 34:30 The Art of Bodybuilding: Beyond Competition 37:05 Genetics vs. Hard Work: A Bodybuilder's Perspective 40:35 The Mindset of a Champion: Balancing Talent and Effort 43:29 Passion and Drive: The Heart of Bodybuilding 48:52 Individuality in Training: Finding What Works for You 58:28 The Science of Bodybuilding: Applying Knowledge to Practice

In this episode, Eric Trexler and Eric Helms begin by discussing Helms' competition updates and the sad state of affairs in academic publishing (that is, scientific journals). Eric and Eric then take a deep dive into the complexities of central fatigue, systemic fatigue, the accumulation of fatigue, and deloading strategies. The conversation emphasizes the importance of personalized approaches to recovery and the role of intensity in achieving hypertrophy. They close by discussing misconceptions surrounding fatigue management in bodybuilding, the necessity of understanding the mechanisms behind muscle growth, and how current trends in "evidence-based content" are leading new lifters astray. If you're in the market for new lifting gear or apparel, be sure to check out elitefts.com and use our code (MRR10) to get a 10% discount. Chapters 0:00 Introduction and Helms Bodybuilding Updates 5:17 A New Threat to the Integrity of PhDs 8:25 Academic publishing (i.e., scientific journals) is so over 26:52 Understanding Systemic and Central Fatigue 41:31 Holistic Approaches to Deloading and Fatigue Management 1:00:42 Tiger Balm and Icy Hot 1:08:04 Cardio (To Build Work Capacity for Bodybuilding) 1:15:41 Current trends in "evidence-based content" are leading new lifters astray

In this conversation, Eric Helms reflects on his recent competition experience, discussing the nostalgia of returning to a familiar stage and the significance of competing at a pro level. He emphasizes the importance of mindset during contest prep and the challenges of transitioning from a dieting phase to maintenance. The discussion also covers the psychological aspects of maintaining weight loss and the need for a lifestyle that supports health and fitness. Eric shares insights on setting realistic goals and the importance of community in the bodybuilding journey. In this conversation, Trexler and Helms delve into the complexities of dieting, weight maintenance, and the psychological challenges that accompany lifestyle changes. They discuss the importance of acceptance and compromise in post-diet life, the struggle of reintegrating comfort foods, and the need for empathetic approaches to dieting. The dialogue also touches on social eating dynamics and practical tips for navigating dietary choices in group settings, emphasizing the importance of self-awareness and honest conversations about food and lifestyle. If you're in the market for some gym gear or apparel, please support our friends over at elitefts.com and use code "MRR10" for 10% off your order Chapters: 00:00 The California Muscle Mayhem Experience 8:20 Personal Reflections 15:40 Discussion on Food Choices and Post-Competition Plans 24:38 Post-Diet Mentality and Maintenance Challenges 44:13 Finding Balance in Dietary Lifestyle Changes 58:39 Making Goal-Directed Food Choices 1:08:57 Striking a Balance With Step Counts 1:10:50 Energy Expenditure Scaling By Body Weight/Size 1:13:32 When People Criticize Your Dietary Choices

In this episode of Iron Culture, Eric Trexler and Dr. Eric Helms discuss Helms' upcoming bodybuilding competition, his preparation journey, and the importance of nutrition and recovery. They delve into various topics including auto-regulated dieting, GI issues, mini cuts, step counts, energy expenditure, and more. If you're looking for some gym gear or apparel, please be sure to support our friends over at elitefts.com (and use code "MRR10" for 10% off your order) Chapters 00:00 Introduction (Helms bodybuilding plans and updates) 12:38 new MASS issue (and importance of expectancy effects) 27:13 mini-cuts (pros and cons) 35:33 overcoming low appetite while bulking 39:53 Helms updated protein targets 44:26 Lead in protein supplements (and using EAAs as your main protein source) 52:33 Cardio approaches (substrate utilization and recovery considerations) 1:00:44 Dealing with insufficient sleep 1:07:26 Relationship between step count and energy expenditure

In this episode of Iron Culture, Eric Trexler and Eric Helms discuss significant updates in fitness research, particularly focusing on the constrained energy expenditure model and the effects of NSAIDs on muscle hypertrophy. They also revisit a prior episode about PhDs (how they're obtained and what they mean) by discussing the international differences in PhD programs. If you're in the market for some gym gear or apparel, be sure to support our friends at elitefts.com and use code "MRR10" for a 10% discount. Chapters 00:00 Intro 5:11 Constrained Energy Expenditure Model (background) 18:54 Did new research "debunk" the constrained model? 35:05 New Insights on NSAIDs and Muscle Hypertrophy 46:03 Caution with NSAIDs: Risks and Benefits 50:10 Understanding International PhD Structures

In tonight's episode of Iron Culture, Dr. Eric Helms returns with stories from his competition and associated travels. Topics include jet lag, dehydration, miscalculated use of laxatives and sleep aids, getting stitches in a Taiwan emergency room, autographed Eric Helms trading cards, Eric's 5th place finish at a pro show, autoregulated dieting, and much more. If you're in the market for some new gym gear or apparel, be sure to check out our friends at elitefts.com - use our code (MRR10) for a 10% discount. Time stamps 0:00 Intro 5:06 Bodybuilding "stars" in Taiwan (and autographed Eric Helms trading cards) 22:13 Navigating jetlag 29:48 Helms getting stitches in Taiwan 34:08 Inadvisable use of laxatives 41:47 Show placings 54:30 "Autoregulated dieting"

In this episode of Iron Culture, Eric Trexler interviews Wil Fleming, a level five senior international coach with USA Weightlifting. They discuss Wil's journey into Olympic weightlifting, the importance of mental resilience, and the technical aspects of teaching Olympic lifts. Wil shares insights on managing arousal levels during competitions, the significance of routines, and many other factors that contribute to successful weightlifting at the highest level. Be sure to support our friends over at elitefts.com by using our discount code (MRR10) to save 10% on your next order of lifting gear or apparel. Head over here to check out Wil's new book: www.strongmindtraining.com Chapters 0:00 Introduction 2:42 The Journey into Olympic Weightlifting 7:28 Teaching the Olympic Lifts: Progressions and Prerequisites 32:10 Mental Aspects of Weightlifting: Building Resilience 48:22 The Importance of Pre-Performance Routines 54:30 Mentally Preparing for Setbacks in Competition 58:32 Managing Arousal Levels in Competition 1:05:42 Water cuts in weightlifting 1:09:42 Final Thoughts and Book Info

A recent dust-up in the evidence-based fitness world has sparked a lot of discussion about credentials. How are they earned, what do they represent, and how do they impact the way we engage with someone's content, recommendations, or products? This episode of Iron Culture discusses all of that (and more). Be sure to support our friends over at elitefts.com by using our discount code (MRR10) to save 10% on your next order of lifting gear or apparel. Time stamps: 0:00 Intro 4:42 The big dust-up 10:01 What goes into a PhD? 17:40 Who decides whether or not a PhD is good enough? 28:43 Three important points 41:36 What does a PhD actually mean? 49:47 Evaluating someone's credentials in a given area 59:49 Practical tips for assessing claims/creators

Helms has neglected to show up yet again, so Ep 347 is a solo show in which Dr Trex details a recent saga in which a paper about apple cider vinegar was retracted. The episode covers what the paper reported, how Trex & co pursued clarification, how the paper was eventually retracted, and (most importantly) what this means for "evidence-based" fitness. Even if you don't care about apple cider vinegar, there are important lessons to draw from an evidence-based view of fitness that acknowledges the fallibility of published evidence. By the way, if you're going to stock up on some lifting gear or apparel, please be sure to support our friends over at elitefts.com and remember to use our code "MRR10" for a 10% discount. Time stamps: 0:00 Intro 5:34 The original paper and findings 13:27 Our letter to the editor 17:54 The authors' response 23:59 The retraction 29:06 The statistical investigation 32:13 Why the retraction process doesn't actually work 38:30 How to be "evidence based" when unreliable evidence is routinely published

In this episode of Iron Culture, Eric Trexler welcomes back Eric Helms, who clarifies recent misunderstandings about his commitment to the iron game. Helms shares insights from his recent travels, including a global education event with TechnoGym in Bali, and discusses the importance of cultural experiences in fitness education. The conversation also covers strategies for managing jet lag during international travel, the mechanics of hypertrophy, and the significance of community in fitness. As Helms prepares for upcoming competitions, he reflects on his journey in bodybuilding and the evolving landscape of the fitness industry. Need some lifting gear? Use our discount code (MRR10) over at www.elitefts.com Chapters 00:00 Welcome Back to Iron Culture 03:50 Clarifying Misunderstandings 09:51 Eric's Upcoming Competition 14:52 Travel Adventures and Experiences 23:42 Jet Lag and Nutrition Strategies 32:00 Engaging with the Fitness Community 39:39 The Rise of Science in Fitness 48:50 Hypertrophy and Leverage Data 01:20:46 Wrapping Up and Future Plans