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PODCAST

Iron Culture presented by MASS

Eric Helms & Eric Trexler

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

health & fitness

All Episodes

01:29:36

Ep. 142 - Myths and Facts About Creatine (New...

Iron Culture presented by MASS ·

2021/10/25

The creatine kingpin, Dr. Darren Candow is back to update us on what’s happening in the world of creatine research and explain the many myths that still prevail despite decades of published studies. How can creatine both dehydrate you and cause water retention? Does creatine really cause hair loss? Do you need to load creatine? Does it matter if you take it pre or post-workout? And is the optimal dosage for bone health and other clinical uses the same as it is for performance and body composition

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01:28:54

Ep. 141 - Peak Performance (When & How Long Will You...

Iron Culture presented by MASS ·

2021/10/18

In this episode of Iron Culture, we address the questions “How long can I keep progressing or maintain my peak as I get older? and "What can I do to stay at my best for as long as possible?” After our previous metabolism myths episode, where we discussed how many age related effects come much later than most think, we wanted to do a follow up to focus specifically on performance, recovery, and how long strength and physique athletes should expect to still be at their best. Tune in, as you might be

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01:39:44

Ep. 140 - Squats Are Bad For You (The Origin of this...

Iron Culture presented by MASS ·

2021/10/11

We’ve had medical doctors and physical therapists who specialize in lifting to dispel exercise-specific fears and myths around risk, outdated treatments, and reductionist narratives multiple times on Iron Culture. But, do you ever wonder why they have to dispel these myths in the first place? In this episode, Dr. Conor Heffernan, the strength historian, is back to teach us about the origins of these beliefs, narratives, and fears. Where did the Snap City fears of modern YouTube comments on deadlift

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01:21:02

Ep. 139 - Why Try Harder Fails

Iron Culture presented by MASS ·

2021/10/04

Hard work is undeniably an essential element of success in the iron game and life. Yet, while that is true, just like telling someone who is depressed to “cheer up”, telling someone struggling with their progress to “try harder” doesn’t help. Despite that, so much of our signaling on social media, our shared community values, and our identities as lifters come down to expressing, celebrating, and worshipping that exact sentiment. In this episode, we explore why this happens, and the rare cases when

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01:28:33

Ep. 138 - Metabolism Myths (Age, Sex & Individual...

Iron Culture presented by MASS ·

2021/09/27

It’s all downhill when you hit years old!” is one of the most heard phrases by not yet middle-aged lifters at family events. But is that true? In this episode we address “metabolic myths” related to energy expenditure changes over the lifespan, so-called “differences” between the sexes, and also cover some crazy realities like the true extent of individual differences in energy expenditure, and how things change (or don’t change) during pregnancy. Make sure to tune in to this episode of Iron

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01:20:04

Ep. 137 - Exercise Selection & Execution for Strength...

Iron Culture presented by MASS ·

2021/09/20

We are back with another question and answer episode! This one includes a deep dive into exercise selection, execution, and ways to maximize time efficiency as it relates to exercise selection, covering both strength and physique goals, those who have both goals, and other nuances on these topics that people often don’t consider. Further, we discuss what competitive natural bodybuilding could do to improve the experience of both competitors and fans alike. And finally, we talk about frequency of

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01:34:35

Ep. 136 - All About Testosterone & TRT (Yeah We Go...

Iron Culture presented by MASS ·

2021/09/13

Testosterone. The obsession of the lifting world. Previously on Iron Culture, we’ve had Roundtables on PEDs (taking supraphysiological levels of testosterone, synthetic testosterone, and other performance-enhancing drugs), and we’ve had experts on to discuss the history of PEDs, their long term effects, and how they are tested for in sport. But today, we have Dr. Ben House back on the podcast to talk specifically about testosterone replacement therapy (TRT) in a clinical setting…and well, the *wink

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01:35:49

Ep. 135 - Lifting For Endurance Athletes

Iron Culture presented by MASS ·

2021/09/06

For better or worse we committed to the Iron Culture mission statement of being “for all lifters”…even for endurance athletes who lift. Yes, you heard that right, endurance athletes. In this episode we are joined by Professor Sara Mahoney, who has her Ph.D. in exercise physiology, researches nutrition for endurance athletes, is a runner herself, and coaches Division 1 and 2 cross country and track and field. She’s on to talk about how she uses resistance training to help her endurance athletes

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01:20:27

Ep. 134 - You Don’t Understand Genetic Limits

Iron Culture presented by MASS ·

2021/08/30

Natty limits, genetic potential, everyone talks about these concepts, but most people truly get it wrong. You’ve heard the tropes, “you reach 80% of your muscular potential in your first X years of effective training.” It sounds great in theory, but it is the exception rather than the rule when it plays out this way in the real world. How often do people start off with effective training? How does regular dieting, either for competition or for the likes impact this timeline? What about injuries,

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01:36:53

Ep. 133 - The Shady History of Supplements (ft. Dr....

Iron Culture presented by MASS ·

2021/08/23

Dr. Conor Heffernan, the Strength historian, and Ben Esgro, the dual-masters degreed sports nutrition/pharmaceutical chemistry formulation artiste are both back on Iron Culture for this monster episode on the history of the supplement industry. Learn what it was like in the days of Sandow’s cocoa and how at one point in America’s history, every lifter had a little Bob Hoffman in them…literally. Contrast and compare that history with the contemporary experiences Ben has had in the supplement industry

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01:28:45

Ep. 132 - Where Does Broscience Come From?

Iron Culture presented by MASS ·

2021/08/16

This episode will hit your ears like a sonic boom, changing your perspective on “broscience” in a flash. Where do lifting myths come from? Locker room convos between Chad Broseph and Chance Halfsquat? Sometimes. But more often than not, the myths of today were the scientific truths of yesterday. So how do we pursue truth when faced with the reality that some of what we think we know today is incorrect? Well, we must avoid over concluding on the limited evidence we have, seeking to evaluate not only

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02:00:04

Ep. 131- Training To Failure (What the Science...

Iron Culture presented by MASS ·

2021/08/09

If you don’t train to failure, you’ll be a failure. It not only sounds good, but it also appeals to the hardcore inner masochist in every serious lifter that’s just waiting to strike in the comments section. But, is the saying true? In this episode, we’re joined by Zac Robinson from Data Driven Strength to find out. He’s a powerlifting coach who did his master's degree specifically on the effects of training to and short of failure on hypertrophy and strength with Dr. Mike Zourdos at Florida

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01:26:28

Ep. 130 - We Were WRONG

Iron Culture presented by MASS ·

2021/08/02

The cornerstone of scientific thinking is updating your beliefs based on the available evidence. Unfortunately this conflicts with the cornerstone of being a cult of personality guru leader, which requires doubling down and never admitting fault or when you’re wrong. In this episode we break the fourth wall, coming down off the top of the pyramid to have a non-canon discussion about all the times we’ve changed our minds and updated our beliefs. Not only is each instance an opportunity to discuss how

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01:38:14

Ep. 129 - Elite Level Powerlifting (Champions Edition)

Iron Culture presented by MASS ·

2021/07/26

2021 USAPL nationals was just back after a year off due to COVID. So, emotions were high, the competition was fierce and as always, USAPL nationals didn’t disappoint. This episode we host the “winner’s circle”, joined by multiple time national champions Heather Connor, Jonathan Cayco, and Sam Calhoun. Not only do we learn about each of their two-year journeys to nationals, but also about the current challenges facing athletes due to the current conflict between the USAPL and the IPF.

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01:33:08

Episode 128 - Book Bodybuilding & The Dog (ft. Ryan...

Iron Culture presented by MASS ·

2021/07/19

This episode of Iron Culture was a classic. You want lifting-specific introspection which will resonate with anyone in the culture of lifting? Look no further! In this episode the one and only Ryan Doris, pro natural bodybuilding champion, elite powerlifter, and deep thinker joins the cult. In this episode we discuss the nature of what makes athletes tick, and how to balance “Book Bodybuilding and The Dog”. Don’t miss this one folks, you’re guaranteed to have some “ah ha” moments and to come away

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01:29:52

Ep. 127 - Supplement Science: Everything You Didn’t...

Iron Culture presented by MASS ·

2021/07/12

Ben Esgro is back on Iron Culture to do another deep dive. This time, we discuss all things stimulants. What are stimulants, exactly? What makes a stimulant stimulating? Which stimulants are most potent? Why do some products use stimulants you’ve never heard of while others just use caffeine? Why can your experiences with the same stimulant, and even the same dose sometimes differ? Why do some products combine stimulants? Tune into this episode as we cover everything from physiological mechanisms,

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01:23:54

Ep. 126 - Competing At The Highest Level In...

Iron Culture presented by MASS ·

2021/07/05

Does being a competitor require a competitive mindset? In some sports, yes. But in powerlifting, you arguably could just focus on yourself, progressing, and show up on game day ignorant to your competition, put up the best total you can, and see where you place. Indeed, some world-class competitors do just that. With that said, athletes are human. Some thrive off a competitive mindset and feel it drives them to athletic heights they couldn’t achieve on their own. Others, however, feel like this

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01:10:34

Ep. 125 - Competing (and Winning) in BOTH...

Iron Culture presented by MASS ·

2021/06/28

What do the 2015 USAPL Junior National title, the 2017 Yorton Cup Pro Figure Tall title, and the 2017 WNBF Pro Figure Overall title have in common? They were all won by our guest on this episode of Iron Culture: Katie Anne Rutherford. Competing and simply being competent in both strength and physique sport simultaneously is a challenge that few people can overcome, but achieving truly elite performance in both is something truly extraordinary. In this episode, Katie shared her trials, tribulations,

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01:07:41

Ep. 124 - Natty or Not, Drug Testing and Genetics...

Iron Culture presented by MASS ·

2021/06/21

Omar and Eric are back with another Q&A episode! This time, they go IN on the topic of not just being skeptical but also being rational when thinking about the likelihood of someone being drug-free. As you are probably aware, skepticism abounds on this topic online, which is fine, but the question is: what do you base that skepticism on? Since most of the information on this topic consists of sweeping generalizations that simply don’t generalize outside of a specific context, is purposely clickbaity

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01:46:19

Ep. 123 - Retiring Early From Natural Bodybuilding

Iron Culture presented by MASS ·

2021/06/14

Sam Okunola has been at the top echelon of the natural bodybuilding competitive circuit for over a decade. Winning his pro card in his first sanctioned show in 2009, he’s gone on to win multiple pro shows, culminating in winning the 2017 IPE Overall World title, even NPC regional shows in the classic division, and he’s also placed 2nd at the 2012 IFPA Yorton Cup and 2017 and 2019 WNBF worlds. What kind of mindset does an elite natural bodybuilder like Sam have? How does he stay focused on improving

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