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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

02:14:03

Ep. 122 - From Bodybuilding to Crafting High Quality...

Iron Culture presented by MASS ·

2021/06/07

What goes into making a YouTube channel dedicated to educating people about lifting, nutrition, getting stronger, and bodybuilding? We asked Jeff Nippard just that on this episode of Iron Culture where he was kind enough to join us to share his experience. But, not before Eric engaged him in probably one of the most important discussions we’ve had to date, who should have won the 2007 Mr. Olympia? In this episode, you’ll learn what goes into content creation, and which bodybuilder got robbed 14

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01:36:23

Ep. 121- Achieving Nutritional Competence

Iron Culture presented by MASS ·

2021/05/31

Nutrition is not just about comparing methods, macro breakdowns, or foods. Navigating nutritional changes that support your goals is a skill set that needs to be actively developed over time. What are the common sources of error when someone “should” be losing or gaining weight based on their activity, body mass, and reported intake? How do you correct those errors? Did you ever think that even as a “macro coach” using client-created meal plans might be a game-changer for teaching someone how to

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01:19:43

Episode 120 - A Deep Examination of “Specificity”

Iron Culture presented by MASS ·

2021/05/24

Principle of specificity bro, everybody knows that? But do they? What’s more specific to a squat 1RM, a leg press 1RM, or doing a set of 10 on squats? Why does squatting have just as good of transference to leg press strength as it does to squatting, but not the other way around? Why won’t training tricep pushdowns in the 6-8 rep range improve your lockout on bench press more effectively than tricep pushdowns in the 15-20 rep range? The answers to these questions, and more, are covered in this

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01:31:24

Ep. 119 - The Strongest Powerlifter (ft. Amanda...

Iron Culture presented by MASS ·

2021/05/17

On this episode of Iron Culture, we are joined by the strongest of them all: Amanda Lawrence. She currently tops the ranks of drug-tested raw powerlifting by coefficient using multiple formulae and is just weeks out from USAPL raw nationals where she hopes to further improve on her already mind-blowing total of 646kg at under 84kg. Join us as we discuss how she got into the sport, what she loves about the sport, her future in powerlifting, her experiences coaching and competing, and who she is

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01:23:08

Ep.118 - Should You Compete?

Iron Culture presented by MASS ·

2021/05/10

We’re back with round 2 of our question and answer episodes on Iron Culture! We begin with the dumpster fire that is the “Natty or Not” debate, hopefully providing some unique insights, and then we get into some useful advice on both accurately identifying, and potentially, when appropriate, addressing “lagging” muscle groups. The real gem of this episode though, is answering the question “when is the right time to compete?” We address both strength and physique sport and truly get to the heart of

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01:57:50

Ep. 117 - Is Exercise Pointless for Weight Loss?

Iron Culture presented by MASS ·

2021/05/03

Dr. Ben House is back on Iron Culture! This time he’s here to explain why not only is exercise not pointless for weight loss, but indeed may be the most effective and low-risk tool we have to arrest the obesity epidemic. In this episode, we discuss why “exercise nihilism” for weight loss stems from an overly reductionist view of activity, purely as a means of increasing energy expenditure. We also discuss how activity can have profound effects on the metabolic response to meals, and can better

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01:28:31

Ep. 116 - Flexible Dieting: A Reexamination?!

Iron Culture presented by MASS ·

2021/04/26

Can you believe it’s episode 116 and we haven’t yet done a deep dive specifically on “flexible dieting”? Well, we couldn’t either, so in this episode, we did just that. You’ll learn what the origins of flexible dieting are in the research and also the fitness industry and how they diverged to the point they became wholly separate. You’ll learn why IIFYM is not always flexible, what the data on flexible dieting suggests, and where the research stands today as newer concepts like intuitive eating have

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01:40:18

Ep. 115 - Tapering For Strength: What You Probably...

Iron Culture presented by MASS ·

2021/04/19

This week, Dr. Hayden Pritchard joins Iron Culture. Hayden did his Ph.D. specifically on tapering for maximal strength enhancement, which included surveying top powerlifters to see what they do in practice prior to competition. Since his Ph.D. he’s gone on to survey strongmen/women, CrossFit competitors and weightlifters as well. No stranger to maximal strength himself, Hayden Pritchard is also a national-level weightlifter, and a world-level powerlifter, having represented New Zealand at IPF Worlds

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01:34:45

Ep. 114 - After Your Diet, Now What?!

Iron Culture presented by MASS ·

2021/04/12

The diet is over...now what? Well, that depends. Are you someone looking to maintain your (hopefully reasonable amount of) weight loss? Or are you a competitor who’s purposely dieted to an unsustainable level of leanness and needs to recover physiologically and psychologically so you can have a productive offseason? Depending on who you are and your situation, the answer will differ. Further, there is considerable debate as to the best approach even if you have narrowed down your situation. Reverse

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01:31:48

Ep. 113 - Competitive Natural Bodybuilding: A Journey...

Iron Culture presented by MASS ·

2021/04/05

Iron Culture gets back to its roots in this episode, meaning, hunks. WNBF Pro Natural bodybuilder and 2x World Pro Champion in the lightweight and bantamweight classes Brett Freeman joins us today to talk about his competitive journey with bodybuilding. Getting into the sport early, he’s now spent half his life in a tumultuous relationship with the sport. Like Icarus, he flew too close initially, burned out, and took three years completely off training and competing. As you’ll hear, while these were

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01:37:53

Ep. 112 - The Truth About Making Fitness Content

Iron Culture presented by MASS ·

2021/03/29

Infographics, YouTubers, podcasters, and blogs, oh my! It ain’t easy being a content creator in these hyper-speed feed times. In this episode, the hosts reflect on the challenging balance of producing meaningful, high-quality content that will help, while also staying relevant in the social media age, and somehow managing to pay the bills. Listen and you'll learn how and why Instagram makes it harder for Eric to read and review research, why Omar is one of the few surviving YouTubers who started

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01:30:41

Ep. 111 - The Future of Powerlifting

Iron Culture presented by MASS ·

2021/03/22

In this episode, three of the most talented lifters in the IPF discuss their training, the state of powerlifting and their lifting careers during COVID, and the future. We are joined by Jessica Buettner, multi-time raw Canadian national champion, World Classic Junior Champion, Commonwealth champion, and World Classic Open podium finisher, in addition to Bryce Krawczyk, multi-time Canadian raw and equipped national champion, World Classic podium finisher, and North American Powerlifting champion, and

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01:16:56

Ep. 110 - Who Are You Without Lifting?

Iron Culture presented by MASS ·

2021/03/15

It’s been just about a year since the first COVID gym lockdowns, and for many, they are still happening. Some have been unable to train in the way they were accustomed to for the majority of that time, almost everyone has had to adjust, and the social dynamics of training are absent when training alone, at home. Some have had to ask the question “who am I without lifting?”, coming up with as many different answers as there are lifters. In this episode, we reflect on the road behind us, how we’ve

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01:48:07

Ep. 109 - Empiricism vs Rationalism: What Do We...

Iron Culture presented by MASS ·

2021/03/08

We often throw around terms like “rational skepticism” or “empirical evidence” without knowing the specific definitions of what they mean beyond a general sense of them indicating some aspect of scientific thought or inquiry. What is rationalism? What is empiricism? How do we actually evaluate the evidence to make conclusions when viewed from the perspective of each? In this episode, the whole MASS crew chats on Iron Culture to discuss how we form a rational theory based on logical reasoning, and

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01:14:26

Ep. 108 - Sustainable Fat Loss, Bench Plateaus & More...

Iron Culture presented by MASS ·

2021/03/01

You got questions? We got answers. In fact, we have THE answers. In this episode Omar and Eric take a step in a bold direction, doing what no other podcasts or fitness content creators have previously done, and answer questions from our subscribers. No, it’s never been done before, yes it’s a wild idea never previously considered (and if someone claims they’ve done it or thought it already, trust us, they actually stole it from us). But ever the bold innovators, Iron Culture steps into the breach

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01:41:48

Ep. 107 - Supplement Science: All About Citrulline &...

Iron Culture presented by MASS ·

2021/02/22

Citrulline Malate, an emerging supplement in the scientific literature with an overall positive publishing record. More and more these days, you’ll see it alongside the more scientifically established usual suspects like creatine and caffeine in multi-ingredient mixes. But what exactly is it? What’s Citrulline? What’s malate? What do they do? How do they work? What do we know, and what is yet to be determined? In this episode, we're joined by returning guests Ben Esgro and Eric Trexler to answer

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01:24:59

Ep. 106 - What Hardcore Lifters Get WRONG

Iron Culture presented by MASS ·

2021/02/15

Black and white Animal Pak posters, a mid-set roar lunk alarm be damned, a willingness to sacrifice, and a middle finger to the concept of “balance”. Most people would agree these are “hardcore” archetypes. Many of us have lived it, some do currently, some call on it when needed, some respect it but aren’t about that life, and others judge them for not being about it. Ultimately, it’s a subjective mindsight that can have positive and negative effects on your life and even your goals. Also, from some

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01:39:11

Ep. 105 - Powerlifting, Community & Opening Your Own Gym

Iron Culture presented by MASS ·

2021/02/08

Opening a community gym in the middle of a pandemic: crazy, or if done safely, sorely needed? That’s exactly what Mike Farr (Silent Mike) and Jim McDonald did. These Nor Cal natives return from their previous episode alongside Alan Thrall and Eric Helms where we discussed what the heck is in the water in Sacramento that produces so many iconic lifting groups. They join us today to talk about their experience of pulling the trigger on their dream of opening a gym in Sacramento, despite the challenges

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01:09:51

Ep. 104 - Bulking vs Cutting: What Should You Do?

Iron Culture presented by MASS ·

2021/02/01

Ahhh, the eternal question: should I bulk or cut? It seems like everyone at some point asks this question. In this episode, we tackle what seems like a simple question, but to do so we have to traverse concepts like P-ratios, body recomposition, the spectrum of novice to advanced lifter, rates of weight gain and loss, psychology and the impact of social media, setting appropriate expectations and more.

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01:41:50

Ep. 103 - The History of Women’s Bodybuilding

Iron Culture presented by MASS ·

2021/01/25

The women’s bodybuilding division has arguably changed more than any other division in physique sport. It’s gone through periods of existence, non-existence, change, challenge, popularity, obscurity, and reemergence. While many focus on the physical differences of say, Cory Everson, and Iris Kyle, many don’t realize the changing pressures uniquely placed on female bodybuilders in the IFBB. In this episode, Dr. Conor Heffernan returns to recount the history of this division and juxtapose it to the

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