Iron Culture presented by MASS

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

In this episode of Iron Culture, Eric Trexler is joined by Dr. Lauren Colenso-Semple to discuss various topics in fitness, particularly focusing on creatine supplementation, female-oriented creatine marketing, the rising popularity of creatine gummies, and several creatine myths. They discuss the importance of understanding the science behind creatine and debunk common misconceptions before moving on to discuss the role of exercise in bone health and fracture prevention. Need some lifting gear? Use our discount code (MRR10) over at www.elitefts.com Chapters 0:00 Introduction 3:45 Today's Show 5:38 Creatine for Women: Marketing vs. Science 9:09 Debunking Myths: Creatine Levels in Women 17:59 Issues With Creatine Gummies 24:48 Creatine Washout and Cycling 30:00 Creatine and Subcutaneous Water Retention 36:32 Training for Bone Health 46:22 Loading Recommendations for Bone Remodeling 50:05 Nuances in Bone Research 1:01:11 Dietary Considerations for Bone Health

In this episode of Iron Culture, Eric Trexler interviews Dr. Marc Lewis, the director of Applied Sports Science for the Houston Texans. They discuss the role of sports scientists in maximizing athlete performance through data collection, management, and analysis. Marc shares insights on the day-to-day responsibilities of a sports scientist, the importance of understanding athlete load and stress, and the evolution of sports science in the NFL. They also explore the future of sports science careers and provide advice for aspiring sports scientists. Need some lifting gear? Use our discount code (MRR10) over at www.elitefts.com Check out Dr. Lewis' new book here: https://www.sportsciencenetwork.com/handbook Keep up-to-date with Dr. Lewis and his projects: https://drmarclewis.com/ Instagram: @marctlewis Twitter/X: @marctlewis Chapters 00:00 Introduction to Sports Science in Football 01:47 What Does a Sports Scientist Do? 7:26 From Data to Decisions 11:00 Navigating the Data Overload 23:13 Applied Data Versus Peer-Reviewed Evidence 27:20 Applying Sports Science Insights to Strength Coaching 34:46 The Reality of Overtraining in Elite Sport Versus General Fitness 45:17 The Extremes of Human Performance 51:01 Unique Needs of Elite Athletes 56:45 The Current State (and Future) of Sports Science in America 1:09:46 Building a Career in Sports Science

In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss recent developments in college football and powerlifting, in addition to introducing their partnership with Elite FTS. The conversation shifts to a Q&A session where they address various topics, including collagen supplementation, creatine dosage, and the relationship between muscular endurance and strength. They also provide practical tips for reducing food focus during dieting and discuss the impact of hypertrophy on athletic performance. Need some lifting gear? Use our discount code (MRR10) over at www.elitefts.com Time stamps 00:00 Introduction (College Football & Powerlifting News) 04:25 Partnership with Elite FTS and Personal Experiences 11:50 Collagen Supplementation: Debates and Research Overview 35:37 Power Development: Training Volumes and Frequencies 49:00 Creatine: Dosage, Urination Frequency, and Cognitive Effects 1:03:18 Muscular Endurance: Training Insights 01:08:34 Hypertrophy and Athletic Performance 1:19:00 Creatine During Peak Week 1:19:58 Dieting Strategies and Food Focus

In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss various topics including the ongoing debate about the relationship between muscle growth and strength gains. They discuss brand new findings from the largest and longest-running study on resistance training, explore the implications of "apparent" sex differences in strength gains, and emphasize the need for nuanced statistical analysis in understanding the factors that contribute to strength gains and observed sex differences. Want to read a thorough analysis of the article we discussed in this episode (and many more)? Support the show by joining the MASS Community at massresearchreview.com Chapters 00:00 Intro 09:10 The Debate on Muscle Size and Strength 12:30 New Research on Muscle Strength and Size 20:45 Exploring Sex Differences in Muscle Training 26:40 The Hierarchy of Evidence in Research 32:00 Relationships Between Strength And Muscle Size 36:40 Lifting For Sport: History And Changing Cultural Norms 39:00 Back To The Study Results (Understanding Sex Differences in Strength Gains) 42:15 Nuances of Statistical Analysis: Relationships Between Strength And Muscle Size 54:10 Aside About Collegiate Sports In USA 56:50 Causal Discovery Analysis in Strength Research 1:08:00 Summary and Conclusions: The Role of Muscle Growth in Strength Gains 1:21:45 Listener Question: Sample Sizes in Exercise Science 1:27:10 Outro

In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos engage with Dr. Zac Robinson to discuss his dissertation research on the effects of resistance training volume on muscle adaptations. The conversation delves into the complexities of individual responses to training, the importance of research design, and the implications of findings for coaching practices. They emphasize the need for caution in interpreting data and the evolving nature of sports science, highlighting the significance of collaboration and flexibility in training approaches. Chapters 00:00 Introduction and Guest Introduction 06:25 The PhD Journey and Team Dynamics 11:32 Dissertation Overview and Research Focus 18:43 Research Methodology and Individual Variability 26:50 Understanding Individual Response Variation in Training 32:09 Study Design: Isolating Variables in Training Responses 37:33 The Importance of Replication in Research 42:40 Findings 53:41 Limitations and Implications of the Study 01:00:17 Genetics and Individual Response Variability 01:02:59 The Dose-Response Relationship in Training 01:06:25 Shifting Perspectives on Training Individualization 01:11:00 The Role of Sports Science in Coaching 01:19:51 Future Directions in Resistance Training Research

In this episode, Drs Trexler and Helms discuss various topics including updates on Eric's surgery, the valuable (but very modest) effects of protein intake on muscle gains, incontinence after contest prep,  the relationship between sleep quality and nutrient timing, the recent ban on smelling salts in the NFL, and more. Time stamps: 00:00 Introduction 01:11  Preview of next week's episode (non-responders, hyper-responders, etc) 07:01 Trex's surgery update 12:11 Discussion on Protein Meta-Analyses and Research Updates (how much does protein intake actually matter for gains?) 33:10 Why meta-analyses differ from RCTs in terms of "expiration dates" 44:15 The Impact of Training vs. Nutrition (for muscle growth) 51:41 Q&A: Supplementation for Lifters (and Specifically Vegans Who Lift) 55:49 Incontinence, Increased Urine Output, and Contest Prep 59:16 Chrono Nutrition and Sleep Quality 01:11:28 The Role of Smelling Salts in Sports Performance (and Football)

In this episode of Iron Culture, Helms and Trex have a lengthy discussion about the ECA stack and yohimbine. The history, the mechanisms, the regulatory changes, the practical applications – you name it, they cover it. Don't miss this episode if you have an interest in fat loss, stimulants, or dietary supplementation in general. Also, be sure to check out the newest issue of the MASS Research Review! Learn more at massresearchreview.com Time stamps 0:00 Intro 4:18 New issue of the MASS Research Review 10:42 Helms contest prep update 13:15 The history of the ECA stack and supplement regulation 30:07 Ephedra vs Ephedrine  35:31 Why people took ephedrine / ECA stack 36:30 Trends in PED use over time 45:00 Research on the ECA stack 50:58 Banning lifters for stimulant use 53:15 Effects of ephedrine + caffeine on metabolism and fat loss 1:02:44 What does aspirin really add to the ECA stack? 1:13:00 Do NSAIDs blunt hypertrophy? 1:21:25 How yohimbine works (and yohimbe vs yohimbine distinction) 1:31:10 Regulatory status of yohimbine 1:32:58 Practical applications