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.
393episodes
Episodes
Newest firstAll episodes
Ep 331 - Contest Prep and Weight Cutting Across Sports
Jun 11, 202501:10:25Tap to summarizeIn this episode of Iron Culture, the Erics begin by discussing Helms' prep updates and the standout performances from the recent powerlifting World Champions. The conversation also touches on body composition and attractiveness, highlighting the misconceptions in the fitness industry regarding ideal body fat levels. After that they take a deep dive into the strategies of cutting weight in various sports, comparing the approaches of powerlifting, bodybuilding, and combat sports. Finally, they explore the differences in weight cutting techniques across different sports, emphasizing the importance of planning and strategy for optimal performance. Time stamps: 00:00 Helms Prep Update and World Powerlifting Highlights 15:07 Body Composition, Attractiveness, Evolution, and the Fitness Industry 31:16 Trexler's Take On Comparing Weight Cuts in Different Sports (Powerlifting, Bodybuilding, Combat Sports) 40:32 Helms' Take On Comparing Weight Cuts in Different Sports (Powerlifting, Bodybuilding, Combat Sports) 57:11 Electrolyte Management and Hydration Techniques 1:03:05 Final Thoughts on Weight Management and Performance
Transcribe →Ep 330 - Female Health & Fitness Research + Q&A
Jun 4, 202501:20:05Tap to summarizeIn this episode of the Iron Culture Podcast, the Erics discuss various topics including updates on Helms' contest prep vlog, a preview of the upcoming Powerlifting World Championships, misconceptions surrounding TRT, the effects of cold exposure, and the concept of lean mass hyper responders. They also discuss the importance of (and misconceptions surrounding) women's health research, and engage in a Q&A session addressing questions about energy expenditure, body composition, and more. Time stamps: 00:00 Introduction and Updates 02:59 Powerlifting World Championships Preview 07:55 New MASS issue; TRT misconceptions 16:50 Cold Exposure and Its Misconceptions 18:00 Lean Mass Hyper Responders (and resulting chaos) 31:20 Women's Health and Fitness Research 46:24 Understanding Training Status in Research 52:52 Core Strengthening and building general athleticism 59:03 Debunking Myths Around Posture and Anterior Pelvic Tilt 01:01:50 Evaluating BIA and BIS for Body Composition 01:10:48 Reconciling Energy Expenditure Models in Active Populations
Transcribe →Ep 329 - What To Do About Microplastics
May 30, 202501:31:01Tap to summarizeWhat's the deal with microplastics? Where do they come from? Are they in our bodies? If so, are they harmful? Also, what's the deal with microwaving Tupperware and other plastic containers? This episode is all about plastics - what we know, what we don't know, and what you can do about it. Key reference: https://pmc.ncbi.nlm.nih.gov/articles/PMC11800385/ Time stamps: 0:00 Intro 7:20 What are microplastics and where to they come from? 16:40 How much microplastic is in our bodies? Does it seem to be a problem? 32:05 What can you do about microplastics? 41:50 What can you do about Tupperware and other food storage options? 1:06:51 Related Q&A 1:20:48 Wrapping up
Transcribe →Ep 328 - Bad Fundamentals Lead to Popular Pseudoscience
May 22, 202501:34:53Tap to summarizeIn this episode of Iron Culture presented by MASS, Dr. Eric Helms and Dr. Eric Trexler dive into a wide-ranging discussion covering updates on the long-awaited 3rd edition of the Muscle & Strength Pyramids, the writing process at MASS, and their recent frustrations with pseudoscientific claims in fitness and health. They dissect recent content related to eccentric training, ketogenic diets, LDL cholesterol myths, and the fine line between critical thinking and cynicism. Plus, they tackle rapid-fire audience questions on deloading, protein intake, training at short vs. long muscle lengths, and more. Timestamps 0:00 Intro 1:43 Muscle and Strength Pyramids Update 7:00 Why the Erics are extra snippy (about popular pseudoscience) in the upcoming issue of MASS 12:00 Keto diets and LDL (new research) 20:20 Why pseudoscience gains popularity 24:00 Cynicism vs. Skepticism 32:09 Paradigm shifts 37:02 Should I deload every 4 weeks? 46:02 Shortened vs. lengthened muscle training 50:37 High protein diets and kidney health question 53:21 Muscle imbalances after injury rehab 61:29 Why do we speak about the thermic effect of feeding so imprecisely? Why not manipulate it with high degree of specificity? 74:17 Hypertrophy rep ranges 74:56 Exercise science study design versus real-world questions 84:54 What's up with microplastics? 93:24 Wrapping up
Transcribe →Ep 327 - Fat Loading, Sodium Limits, and More
May 14, 202501:27:30Tap to summarizeIn this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss a variety of topics related to bodybuilding, nutrition, and fitness. First they share updates on Front Page Fitness and discuss some soon-to-be-released articles from the Mass Research Review, with topics including the implications of cold exposure, how much testosterone actually impacts muscle mass, seed oils, the effects of ketogenic diets on blood lipids, and eccentric training on muscle growth. The conversation also touches on the effects of alcohol consumption, navigating excess skin after weight loss, fat loading, sodium intake, meditation to acutely impact lifting performance, the effects of creatine supplementation, circuit training, and much more. Time stamps: 00:00 - Opening and introductions 03:29 - Mass Research Review June issue preview - cold exposure vs heat, testosterone/TRT, dietary fat & seed oils 10:25 - Lean mass hyperresponders critique - "most egregiously misnamed term in health and physiology" 14:06 - Helms' articles: eccentric training defense and time-restricted feeding for hypertrophy 14:26 - Eccentric training controversy - debunking claims that eccentrics are useless or harmful 19:03 - Philosophy of science in fitness - how to evaluate competing training theories and models 22:20 - Formal education vs self-education - value of academic guardrails in exercise science 29:08 - Excess skin after weight loss - factors affecting skin elasticity and examples 38:20 - "Muscle maturity" phenomenon - skin thickness changes with age in bodybuilders 41:19 - Fat loading for bodybuilding - critical analysis of peak week strategies 48:51 - Deadlift re-bracing strategy - reset between reps vs continuous reps 52:27 - High sodium intake in athletes - 7g/day vs health recommendations 58:30 - Creatine and body odor - addressing unusual supplement side effect claims 61:01 - Alcohol consumption and fitness - 2-3 vodka drinks nightly impact on muscle growth 69:08 - Meditation and training performance - mental fatigue vs relaxation before lifting 74:59 - Diet quality vs calories - what drives weight gain in real-world scenarios 78:28 - Circuit training benefits - supersets and time-efficient programming 82:47 - Creatine effectiveness long-term - one-time investment vs compounding benefits 86:24 - Wrapping up
Transcribe →Ep 326 - Daily 1RM Training: Crazy or Constructive? (ft. Dr. Nick Washmuth and Kaylee Chism)
May 7, 202501:45:47Tap to summarizeIn this episode of Iron Culture, hosts Eric Helms and Michael Zourdos reconnect and reflect on their experiences at the 2025 Sports Nutrition Association annual conference. Joined by guests Dr. Nick Washmuth and Kaylee Chism, they delve into the concept of daily 1RM training, discussing its origins, methodology, and findings from a recent study involving participants who maxed out daily. Insights from the participants reveal varied results and experiences, highlighting the mental and physical challenges of such a training protocol. The conversation also explores the importance of dosage, frequency, intensity, and the need for more empirical data to better understand the effectiveness of daily 1RM training. The episode covers various training protocols, particularly focusing on volume training and its effects on strength gains. The hosts and guests discuss personal experiences with different lifting protocols, the importance of balancing other lifts during intense training, and the recommendations for those interested in 1RM training. Additionally, they explore the intriguing concept of swearing as a performance enhancer, examining its psychological effects and potential benefits in athletic performance. Time stamps: Coming soon! Reminder:Don't forget to check out our sister podcast, Front Page Fitness, hosted by Drs. Lauren Colenso-Semple and Eric Trexler!youtube.com/@fpfpodcast
Transcribe →Ep 325 - Plant-Based Bodybuilding With a World Champ (ft. Maddie McConnell)
Apr 30, 202501:49:16Tap to summarizeIn this episode of Iron Culture, hosts Eric Helms and Michael Zourdos reconnect and reflect on their experiences at the 2025 Sports Nutrition Association annual conference. Joined by guests Dr. Nick Washmuth and Kaylee Chism, they delve into the concept of daily 1RM training, discussing its origins, methodology, and findings from a recent study involving participants who maxed out daily. Insights from the participants reveal varied results and experiences, highlighting the mental and physical challenges of such a training protocol. The conversation also explores the importance of dosage, frequency, intensity, and the need for more empirical data to better understand the effectiveness of daily 1RM training. The episode covers various training protocols, particularly focusing on volume training and its effects on strength gains. The hosts and guests discuss personal experiences with different lifting protocols, the importance of balancing other lifts during intense training, and the recommendations for those interested in 1RM training. Additionally, they explore the intriguing concept of swearing as a performance enhancer, examining its psychological effects and potential benefits in athletic performance. Reminder:Don't forget to check out our sister podcast, Front Page Fitness, hosted by Drs. Lauren Colenso-Semple and Eric Trexler! youtube.com/@fpfpodcast Time stamps: 00:00 Intro 04:00 Daily 1RM Training: Origins and Insights 12:00 Introducing the New Study on Daily One RM Training 33:30 Auto-Regulation in Training 39:30 "Dosage": Frequency, Intensity, and Proximity to Failure 44:26 Specificity vs. Generalization in Training 54:00 Volume Considerations 01:11:00 Recommendations for 1RM Training Protocols 01:16:30 Squat Mechanics and Individual Variability 01:22:30 Effects of Swearing in Performance 01:39:40 Wrapping up
Transcribe →Ep 324 - WORLD PREMIERE: Front Page Fitness
Apr 23, 202501:07:31Tap to summarizeThis is a very special episode of Iron Culture because it's the WORLD PREMIERE of "Front Page Fitness," a new podcast hosted by Drs Eric Trexler and Lauren Colenso-Semple. If you're part of the Iron Cult, these folks are no strangers - both have been on Iron Culture numerous times, and both are co-authors of the MASS Research Review. In Front Page Fitness, Eric & Lauren discuss the hottest health and fitness topics that are causing controversy, generating buzz, or dominating headlines. In other words, it's your weekly health and fitness newspaper, delivered in podcast form. Be sure to subscribe to their new podcast so you can continue enjoying their weekly episodes: https://www.youtube.com/@fpfpodcast https://creators.spotify.com/pod/profile/frontpagefitness/ Time stamps: 00:00 Introducing Front Page Fitness 01:42 Why you should care about Lauren has to say 08:54 An insight into Trexler's life 15:19 Alcohol, health, and Lauren's wine certification O'Keefe Alcohol and cardiovascular health: the razor-sharp double-edged sword https://pubmed.ncbi.nlm.nih.gov/17825708/ Biddinger 2022 Association of Habitual Alcohol Intake With Risk of Cardiovascular Disease https://pubmed.ncbi.nlm.nih.gov/35333364/ 31:25 The updated consensus and public health messaging 44:15 The health optimisation phase and health promoting habits 49:43 Florida man and cholesterol Marmagkiolis 2025 Yellowish Nodules on a Man Consuming a Carnivore Diet https://pubmed.ncbi.nlm.nih.gov/39841435/ 59:45 Trexler's experience on a ketogenic diet and the Front Page Fitness Cheez Whiz challenge
Transcribe →Ep 323 - MASS Makes History
Apr 16, 202501:10:47Tap to summarizeThe MASS Research Review started in 2017 and has provided cutting-edge evidence-based fitness content - every single month - ever since. Nearly 1500 articles and videos later, the MASS Crew is all in the same physical location for the first time in history. To commemorate the occasion, the MASS Crew sat down for a roundtable discussion about interpreting, communicating, and applying science in a nuanced manner. Listen along to gain some insights related to strengths, limitations, caveats, and tips for applying the information you gather from content creators and published research. Time stamps: 0:00 Introduction to a history making episode and a Front Page Fitness sneak peek 2:58 Florida man and a new cholesterol excretion mechanism? Marmagkiolis 2025 Yellowish Nodules on a Man Consuming a Carnivore Diet https://pubmed.ncbi.nlm.nih.gov/39841435/ 13:17 A discussion on Zourdos' physical appearance and getting into effective science communication – periodisation chat 27:27 Myth busting claims and their citations Rossow 2013 Natural bodybuilding competition preparation and recovery: a 12-month case study https://pubmed.ncbi.nlm.nih.gov/23412685/ 43:01 Why its normal for Science to flip-flop and meta-analytic and multi-site methods Iron Culture Ep 322- The Science of "Junk Volume" (ft. Jake Remmert) https://www.youtube.com/watch?v=8e4Jn9GJ8WU Refalo 2025 Effect of Dietary Protein on Fat-Free Mass in Energy Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx 1:00:22 Science communication gaps in the field of sport/exercise and nutrition science (and some tangents 1:08:51 Closing out the first and last full meet-up of the MASS crew
Transcribe →Ep 322- The Science of "Junk Volume" (ft. Jake Remmert)
Apr 10, 202501:34:37Tap to summarizeIn this episode of Iron Culture, host Eric Trexler and guest Jake Remmert discuss a new meta regression paper focusing on per session set volume and its impact on hypertrophy and strength. They explore the nuances of per session training volume, the implications of the findings, and address common misconceptions in the fitness community. The conversation emphasizes the importance of understanding the data and its limitations while providing practical applications for training. Time Stamps: 0:00 Housekeeping and Introducing Jake Remmert and his journey MASS Research Review https://massresearchreview.com/ Sports Nutrition Association Annual Conference 2025 https://sportsnutritionassociation.com/sna-annual-2025-conference/ 16:00 New meta-analysis on per-session volume: an insight into the methods Pelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain https://sportrxiv.org/index.php/server/preprint/view/460/version/587 Robinson 2024 Exploring the Dose–Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions https://pubmed.ncbi.nlm.nih.gov/38970765/ Remmert 2025 Is There Too Much of a Good Thing? https://sportrxiv.org/index.php/server/preprint/view/537/version/689 29:45 Diving into the findings related to hypertrophy 44:44 Issues with conducting a study directly assessing per session set volume 47:02 Strength results 58:07 The practical applications: how the results of these meta-regressions influenced Jake's training and coaching 01:15:21 Addressing the feedback on the paper Refalo 2024 Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals https://pubmed.ncbi.nlm.nih.gov/38393985/ 01:24:17 Jake's final thoughts on the paper and a quick history of meta-analyses Where to find Jake: Instagram: @jake.remmert_coach https://www.instagram.com/jake.remmert_coach/ Website: https://www.jakeremmert.com/
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