Podcast
Iron Culture presented by MASS
Hosted by Eric Helms & Eric Trexler · EN
Iron Culture was started by Eric Helms and Omar Isuf as a means of exploring the world of physical culture and attempting to distill a unified philosophy of lifting and to help listeners find greater meaning from the iron. It's now hosted by Eric Helms and Eric Trexler, who repeatedly beg Omar to return as a guest.
Iron Culture focuses on dispensing practical, useful information to the listener, bouncing from history, to philosophy, to contemporary lifting culture issues, to science. The format includes casual conversations between the two hosts on a variety of topics, discussions with a panel of experts and interviews with authoritative figures in the lifting community.
Iron Culture is proudly presented by the MASS Research Review.
63episodes
Episodes
Newest firstAll episodes
Ep 382 - The Science of Building Bone (ft. Dr.Lora Giangregorio)
Yesterday01:26:24Summary readyThe Erics sit down with bone health expert Dr. Lora Giangregorio, a professor of kinesiology at the University of Waterloo, to unpack what's actually known about how bone adapts to resistance training. The conversation covers why bone changes so slowly, the many sources of measurement error in DEXA scans, and why so much of the exercise-and-bone literature is underpowered and hard to interpret. Dr. G makes a central practical case: for building bone, the message shouldn't be "lift heavy" but rather "work hard." Emphasizing high effort over intimidating absolute loads lowers the barrier to entry, especially for older and osteoporotic populations, while still driving progressive overload. She argues the best current bet is combining moderate-to-high-intensity resistance training with impact work, introduced gradually on a foundation of strength. Along the way she debunks popular but weakly supported interventions, including weighted vests and whole-body vibration platforms, and discusses the difference between biological aging and simple chronic inactivity in bone loss. Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com If you'd like to submit a question for a future episode, head over to: massresearchreview.com/ironculture Chapters 0:00 Intro 4:13 Meet Dr. Lora Giangregorio 7:44 Why bone adapts so slowly 11:42 DEXA error & why to be skeptical 23:07 Does load matter? 33:58 "Heavy" vs "hard" & barrier to entry 42:42 What is impact training? 47:31 The science communication problem 52:55 The weighted vest myth 58:13 Muscle pull, compression & light loads 1:06:48 Do vibration platforms work? 1:09:54 Aging vs. inactivity 1:15:46 Drugs & HRT for bone 1:20:24 How the medications work 1:24:27 Wrap-up & where to find Dr. G
SummaryBONUS: Are Fitness Trackers Worth It? - Eric Helms & Steve Hall
1w ago01:14:10Summary readyIn this episode, Steve Hall and Eric Helms explore the nuances of training, recovery, and the use of technology in bodybuilding. They share insights on managing recovery, the limitations of fitness trackers, and the importance of personalized approaches to training and nutrition. If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com Chapters 00:00 Caffeine Consumption and Its Perception 03:02 Dietary Habits and Food Preferences During Prep 06:02 Understanding Energy Levels and Recovery 08:58 Psychological Aspects of Eating Behaviors 11:59 Navigating Off-Season and Recovery 15:05 Bodybuilding vs. Classic Physique Aspirations 30:29 The Journey to a Pro Card 36:06 Understanding Competitiveness in Bodybuilding 42:42 The Role of Fitness Trackers 49:29 Data-Driven Decisions in Bodybuilding 01:05:45 Recovery Strategies and Their Effectiveness
SummaryEp 381 - Q&A: GLP-1s, Tendon Training, & Rep Ranges
2w ago01:16:16Summary readyTrexler and Helms open with an overview of the new MASS issue (body recomposition, a protein consensus paper, reverse dieting) and a powerlifting World Championships recap before diving into a rapid-fire listener Q&A. Along the way they tackle whether protein needs scale with training volume, the science behind a supplement that's been called "Nature's Ozempic," evaluating protein quality based on food labels, dieting while chasing endurance adaptations, protecting tendons and bone when shifting from powerlifting to bodybuilding, and the myths around rep ranges and muscle shape. The back half centers on GLP-1 drugs like tirzepatide — their surprising off-label effects, who's actually a good candidate, and whether they should be banned in natural bodybuilding — before closing with a rapid-fire round on lengthened partials and the volume-versus-frequency question. Be sure to use code "MRR10" for 10% off your order at elitefts.com Iron Culture is proudly presented by the MASS Research Review massresearchreview.com Chapters 0:00 — Intro, audio gremlins & the new MASS issue 6:40 — Powerlifting news: World Championships & squat records 11:48 — Do protein requirements scale with training volume? 16:59 — PGX: is "Nature's Ozempic" actually legit? 22:49 — Protein quality & % Daily Value on food labels 26:47 — Chasing endurance adaptations while dieting in a deficit 36:52 — Protecting tendons & bone when leaving powerlifting 45:37 — Rep ranges, muscle "hardness" & fiber-type myths 50:21 — Tirzepatide & GLP-1s: are they really the wonder drug? 1:01:08 — Should GLP-1s be banned in natural bodybuilding? 1:11:11 — Rapid fire: lengthened partials & the volume/frequency question 1:15:39 — Wrap-up & sign-off
SummaryEp 380 - Bulking, Cutting, and Recomping
3w ago01:20:52Summary readyIn this Q&A episode, Eric Trexler and Eric Helms open with a recap of their trip to Norway and announce a new MASS partnership with AFPT International. They then work through a string of listener questions that end up forming a surprisingly cohesive arc: how much total daily energy expenditure actually varies between people, RED-S and low energy availability, what really drives satiety, and a deep dive into building or retaining muscle in a calorie deficit. The back half tackles body recomposition head-on, why the rigid "bulk vs. cut" mindset comes largely from competitive and enhanced bodybuilding, and how natural powerlifters demonstrate that recomp is closer to the default state than most people assume. Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com If you'd like to submit a question for a future episode, head over to: massresearchreview.com/ironculture Chapters 0:00 - Intro 10:24 - Q&A begins: Is maintaining 2400 cal "above the mean"? (TDEE variance) 17:00 - RED-S, low energy availability & the female athlete triad 23:10 - What actually drives satiety? 33:14 - Building muscle in a deficit: protein needs & why muscle is lost 49:31 - What bulking studies tell us about surplus size 55:40 - Listener case study: bulk first or recomp while cutting? (Natalia) 1:01:15 - Where the "bulk vs. cut" mindset really comes from 1:12:24 - Powerlifting as a case study in recomposition 1:16:44 - Do drugs break the rules? PEDs & nutrient partitioning 1:18:34 - Wrap-up
SummaryEp 379 - Behind the Scenes (Iron Culture Documentary) ft. Omar Isuf
4w ago01:33:15Summary readyIn a monumental moment for the Iron Cult, OMAR RETURNS for a guest appearance. In this episode, Omar Isuf and Eric Helms discuss the journey of creating the ambitious Iron Culture documentary, highlighting behind-the-scenes challenges, personal sacrifices, and the passion driving their project. They reflect on the collaborative effort, funding, and the cultural significance of their work, offering insights into the process of producing a self-funded, passion-driven documentary. In this episode, Omar Isuf and Eric Helms reflect on the impactful moments of their recent documentary, the evolution of the fitness community, and the importance of intentionality and community in the space. They share behind-the-scenes stories, insights on social media's influence, and the enduring value of authentic connection. If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com Chapters 00:00 Introduction 01:48 Documentary Journey and Collaboration 13:50 Reflections on the Process 30:35 Documentary Creation and Community Support 42:44 Reflections on Personal Growth and Legacy 57:28 Support throughout the process 01:07:12 The Evolution of Fitness Content and Its Challenges 01:14:06 Navigating the Fitness Landscape Today 01:25:34 Closing Thoughts
SummaryBONUS: Revive Stronger - Fatigue, Progress & The Psychology of Bodybuilding (ft. Steve Hall)
Jun 1001:12:09Tap to summarizeEric Helms and Steve Hall discuss training strategies, deloads, body image, and the cultural aspects of bodybuilding, sharing insights from their experiences and recent projects like the bodybuilding documentary. Chapters 00:00 Introduction and Banter 03:00 Connecting with Omar and Rascal 05:58 The Essence of Bodybuilding and Community 08:49 The Documentary Journey 12:06 Philosophical Reflections on Sports 14:48 The Impact of the Documentary 18:06 Personal Stories and Connections 21:02 Final Thoughts and Future Projects 30:09 The Journey of Giving Back 33:23 Reflections on Life and Legacy 36:12 Future Competitive Aspirations 41:41 The Evolving Perspective on Progress 54:59 Navigating Fatigue and Deloading Strategies 01:07:44 The Importance of Auto-Regulation
Transcribe →Ep 378 - Social Media Protein Debates
Jun 301:19:07Summary readyEric Trexler and Eric Helms recently found themselves in the middle of a debate about optimal protein intakes, all initiated by a social media post from Stu Phillips (a leading researcher in the area). In this episode, they dive into how that scientific discourse played out, the nuances of protein intake, and the implications for recreational lifters and bodybuilders alike. They discuss the complexities of scientific data interpretation, public messaging, and practical recommendations for optimal protein consumption. If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com Chapters 00:00 Intro 06:13 Social Media Debate on Upper Limits of Protein Intake 13:07 Analysis of Stu Phillips' Post and Scientific Discourse 24:06 Review of Tagawa Meta-Regression Studies 34:58 Nunes Data and Recent Research Insights 39:06 The Refalo et al paper 53:49 Balancing Nuance and Public Messaging 01:03:00 Concluding Thoughts on Science Communication
SummaryEp 377 – MRV/MAV, Diet Breaks & Refeeds
May 2701:12:12Summary readyBack in episode 375, Helms and Trex briefly mentioned a few "evidence-based fitness" topics for which their views have evolved over the years. In hindsight, they didn't give a few of those topics the time, attention, and explanation they deserve. So in this episode, Helms and Trex take a closer look at two key topics: maximum recoverable (or adaptable) training volume, and various approaches to strategically manipulating leptin levels (such as refeeds and diet breaks). If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com Chapters 00:00 Intro 04:11 The origins of MRV/MAV 07:08 Updated perspectives on MRV/MAV 14:26 Practically applying MRV/MAV 17:11 Helms' current volume adjustments 24:30 Updating models in science 29:20 The importance of leptin 32:42 The origins of Trex's interest in manipulating leptin 38:47 Running studies on diet breaks and refeeds 44:27 Recent meta-analysis on intermittent dieting strategies 50:19 Trex's current perspective on refeeds and diet breaks 53:47 Behavioral versus physiological effects 59:09 Contextual use of intermittent dieting 1:06:34 Wrapping up
SummaryEp 376 - Weight Loss Resistance
May 2001:06:51Tap to summarizeJoin us for a rare Iron Culture episode with co-hosts who are not only on the same continent, but actually in the same ROOM. Helms and Trexler are in Australia for the Sports Nutrition Association Annual Conference, so they got together to record an episode about Trex's presentation topic: resistance to weight loss. Specifically, why being a true "outlier" who is resistant to weight loss efforts is quite rare, particularly when looking at the energy expenditure side of the equation. If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com Chapters 00:00 Introduction 07:09 Tracking errors and energy absorption 22:21 Myths and realities related to medical conditions 50:48 Metabolic adaptation & exercise energy compensation 56:36 Weight loss friction as a spectrum
Transcribe →Ep 375 - Humility in Science
May 1300:53:48Tap to summarizeJoin Drs Eric Helms and Eric Trexler as they discuss the importance of humility in science, and a few key areas where their perspectives have changed over the years. If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com Chapters 00:00 Intro 13:11 The Iron Culture Documentary Release 18:03 Criticism and Public Perception 28:20 Intellectual Humility and Changing Perspectives 38:33 Evolving Views on Nutrition and Training
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