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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

01:34:05

Ep. 86 - Highland Games: A 1,000 Year Iron Tradition

Iron Culture presented by MASS ·

2020/09/28

Today we explore iron game disciplines with deep historical and cultural roots with Kyle Lillie. We discuss Highland games, a 1000-year-old sport, and throwing, which dates back to ancient civilization. Kyle is a professional Highland games competitor and Division 1 throws coach at Sacramento State University. Before Highland games, he threw for Arizona State at the national championship level and was a National Junior College Athletic Association champion before that. Shortly after his start in

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01:43:15

Ep. 85 - Body Recomposition: Can You Build Muscle and...

Iron Culture presented by MASS ·

2020/09/21

Chris Barakat MS, ATC, CSCS is a natural bodybuilder, coach, and researcher studying body composition manipulation at the University of Tampa. In “evidence-based” circles, we like to think we’re immune to the echo chamber effect because what we say is based on data. Unfortunately, this isn’t always the case. The statement “gaining muscle and losing fat at the same time is impossible unless you’re on drugs, high in body fat or a novice” is often repeated without a thorough understanding of the

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01:45:25

Ep. 84 - The Original Iron Sport: Gymnastics

Iron Culture presented by MASS ·

2020/09/14

Before there was powerlifting, bodybuilding, weightlifting, and strongman, there was the iron game, and it all overlapped. Before that, there was the physical culture movement. During this era, you couldn’t find a strongman or woman who didn’t do hand balancing, calisthenics, or tumbling as a part of their training. Gymnastics has a long history, but today it is its own sport and embedded in some national sport systems to build a foundation for young athletes‘ careers. Further, it’s a major

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01:26:06

Ep. 83 - You Are NOT An Advanced Lifter

Iron Culture presented by MASS ·

2020/09/07

“Advanced lifter” - what comes to mind when you hear this phrase? Strong, muscular, elite, clearly doing things right? Perhaps, and that’s why many people emulate advanced lifters. Everyone wants the athleticism, strength, and physiques that advanced lifters have, and thankfully, these days novices and intermediates are coming to understand that those outcomes take time. But what they don’t often realize is that the processes that result in those outcomes take time to engrain as well. Trying to

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01:46:14

Ep. 82 - Becoming A Respected Strength Coach

Iron Culture presented by MASS ·

2020/08/31

Kedric Kwan of The Strength Guys, Jim Elli of Reactive Training Systems and Joe Stanek of The Strength Athlete all have something in common: they started as young online powerlifting coaches who were given a chance to learn the ropes under the guidance of some of the biggest and most respected online coaching teams. Today, we host a reflective discussion with them to understand their journey; where they started, what they expected, what they’ve learned, how they’ve grown, and what expectations and

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01:26:08

Ep. 81 - Bodybuilding As Art (ft. Terrence Ruffin)

Iron Culture presented by MASS ·

2020/08/24

In another era, bodybuilding was considered as much as an art as it was a pseudo-sport. A decade ago one could argue that its artistic element was at an all-time low, but things have changed in the last few years. In the IFBB specifically, the creation of the classic physique division is arguably resulting in the cultural revival of these artistic elements. Today, Iron Culture hosts a fantastic ambassador of the art of bodybuilding, Terence Ruffin. Not only has he won multiple pro titles and

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01:48:37

Ep. 80 - What Is Natural Bodybuilding? An Inside Look

Iron Culture presented by MASS ·

2020/08/17

The World Natural Bodybuilding Federation was founded in 1989, and since its inception led the way in professionalism for drug-free bodybuilding. We have the pleasure of speaking to one of the heads, Bob Bell, who started as a WNBF competitor, became a promoter, and now sits at the helm with Tina Smith and Nancy Andrews. The story of this progression is an intriguing one that gives insight into the complexities of keeping a sporting organization alive and flourishing. Further, just how do you decide

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02:06:31

Ep. 79 - You're Hurt, Now What? (Practical Tips ft. 3...

Iron Culture presented by MASS ·

2020/08/10

Previously in Episode 33, Iron Culture hosted a roundtable on Pain Science as it relates to lifting. It was in that episode that the hosts learned Dalton from Road House was right all along; pain doesn't hurt much. Building on top of this episode, the CULT returns to the topic of injury, getting "hurt" and what you can do about it. The hosts are joined by 3 DPTs in Nick Licameli of 3DMJ, Quinn Henoch of Clinical Athlete, and Sam Spinelli. This episode is full of practical takeaways, useful tips, and

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01:52:29

Ep. 78 - Diet vs Anti-Diet Culture

Iron Culture presented by MASS ·

2020/08/03

Things happen fast on the interwebs these days kids. You might have only recently learned what intuitive eating actually means. In the course of that, you might have come across the terms “diet culture” and “anti-diet culture”. If you didn’t know what the former was, then you certainly weren’t aware of the definition or possibly even the existence of the latter. In this episode returning guest, Dr. Gabrielle Fundaro helps us understand the roots, definitions, misunderstandings of, and the arguments

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01:44:07

Ep. 77 - Unintentionally Becoming A World Champion...

Iron Culture presented by MASS ·

2020/07/27

Evie Corrigan began lifting just over four years ago and started Powerlifting shortly after. This was truly her first introduction to competitive sport, yet within two years, and in her first international competition, she got to represent her home country of New Zealand and became a Junior World Champion. How did her motivations to lift change once she became an overnight champion? What pressures did she experience? Fast forward to earlier this year, she was one of the few IPF lifters invited to

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01:48:47

Ep. 76 - Strength & Conditioning (for Mixed Martial...

Iron Culture presented by MASS ·

2020/07/20

The recent explosion of washed-up lifters getting in Brazilian Jiu-Jitsu has sparked some introspection within the CULT. To discover their chances of becoming a mixed martial legend, Eric & Omar bring in notable Strength & Conditioning coaches Phil Daru and Seth Lenetsky to discuss what it is liked getting punched in the face. Phil has coached many top lifters at ATT (American Top Team) and Seth is one of the few published researchers on the subject of MMA, with his Ph.D. being in "Punchology" as he

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01:53:02

Ep. 75 - Becoming A Powerlifting World Champion (ft....

Iron Culture presented by MASS ·

2020/07/13

This episode is sure to create a lot of future apologies for the co-owners. In this far-ranging interview with IPF royalty and powerlifting phenom Jessica Buettner, the hosts immediately mispronounce her last name. Gracious in victory as well as in hearing butchered variations of her last name, Jessica has ascended to the tippity top of drug-tested powerlifting in only a few short years. Beyond the junior world championship and world records however is an insightful story of a lifter overcoming the

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01:36:30

Ep. 74 - What We Now Do Differently

Iron Culture presented by MASS ·

2020/07/06

This is the episode where the two hosts sell out. You knew it was going to happen. Inside you'll find Eric's top tips in order to become the biggest dancing sensation on TikTok and Omar explains how there really is no moral conundrum with selling photos of your calves on OnlyFans. Somewhere between those two sizzling topics, the hosts manage to give a sneak peek at the content creation process at Iron Culture. Many Iron CULT members have noted enjoying the diversity and depth of the discussions; it

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02:15:34

Ep. 73 - Genetics vs Mindset (Powerlifting & Athletics)

Iron Culture presented by MASS ·

2020/06/29

Have you noticed that more and more of the new crop of elite powerlifters were high-level athletes before hitting the platform? Powerlifting participation has grown greatly, and with it comes a greater talent pool. But what is talent? Is it just “genetics”? Or might it also be that powerlifting’s recent popularity, and later age-peak for performance attracts former athletes? If so, are these athletes succeeding purely because they’ve got “genetics”, or is there a mindset that comes from years of

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01:20:01

Ep. 72 - Principles of Progression for Hypertrophy

Iron Culture presented by MASS ·

2020/06/22

Training volume has a relationship with rates of hypertrophy in research. But how do you quantify volume? Further, just because a group doing more volume often grows more than a group doing less, does that mean your volume needs to increase? When should volume increase? Are there times volume increases are counterproductive? What are the fundamental differences between increasing load or reps, and number of sets? In this episode we break down hypertrophy, progressive overload, progression, and

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01:52:59

Ep. 71 - Powerlifting & Strength Training in the...

Iron Culture presented by MASS ·

2020/06/15

It is time to talk about the new old school in powerlifting. We aren't referring to Larry Pacifico, Don Reinhoudt, or Ed Coan. We're talking about the rise of drug-tested powerlifting in the last decade with two of the biggest voices leading the way, Jonnie Candito and Russel Orhii. The number of participants in the IPF (and USAPL) has grown immensely over the last decade in no small part due to individuals being able to share their journey online. Jonnie Candito (of CanditoTrainingHQ) pioneered the

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01:52:01

Ep. 70 - The Science of Supplements (ft. Eric Trexler...

Iron Culture presented by MASS ·

2020/06/08

A few years ago, the supplement industry was in such a state that simply putting effective ingredients at their proper dosage on a label, without a proprietary blend was revolutionary. Fortunately, today there are a handful of “evidence-based” companies that do this and do it well. However, in a competitive market, where do you go from here? What is the process? In this episode, we’re rejoined by a registered dietician and DeNovo Supps founder and formulator, Ben Esgro. He has two masters, one in

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01:07:39

Ep. 69 - Introduction to Weightlifting (ft. Catalyst...

Iron Culture presented by MASS ·

2020/06/01

Weightlifting is the filet Mignon to the ground chuck of powerlifting and bodybuilding, the First Class to our coach seats on the Iron Game Express. Most people can lift weights, but weightlifting requires power, range of motion, and coordination that squatting or curling in the squat rack simply can’t compare to. In this episode of Iron Culture, we’re joined by Amy and Greg Everett of Catalyst Athletics, former champions in American Weightlifting, and now some of the most prominent coaches and

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01:41:29

Ep. 68 - Training Rest Times: A Very Misunderstood...

Iron Culture presented by MASS ·

2020/05/25

In a perfect world, we would never need to rest between sets, because we would never need to stop lifting. Unfortunately, we live in an imperfect world, and we do have to consider rest. How long should we rest between sets? Why? What is the nature of fatigue? How do we reconcile research suggesting longer rest periods enhance hypertrophy, and other research suggesting rest-pause and drop sets can be just as if not more effective for hypertrophy? Join us in this duo episode as we get into the weeds

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02:08:50

Ep. 67 - Getting Stronger By Understanding Your...

Iron Culture presented by MASS ·

2020/05/18

Biomechanics is the understanding of the body’s structure, function, and motion with physics to describe what we experience. As lifters, most of what biomechanics explains mathematically, we understand intuitively. But, in a complex dynamic system like the human body, sometimes what we experience, or our assumptions based on a limited understanding of biomechanics, can be counterintuitive and misleading. To clear up the confusion and address the popular tropes, we’re joined by Megan Bryanton-Jones,

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