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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

01:36:12

Ep. 66 - Cardio for Lifters: Everything that Matters

Iron Culture presented by MASS ·

2020/05/11

Around these parts, cardio has a bad reputation. Sure, in the greater fitness community, cardio (a fancy way of saying running, usually on a treadmill) has long been one of the cornerstones of any fitness regime. Want to lose weight? Do "cardio"! Have stubborn fat to lose? Do (slow) or (really fast) "cardio"! Whatever body composition problems you faced, cardio was seen as an essential tool. This has largely fallen by the wayside over the last decade, with its importance now seen as being grossly

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01:23:58

Ep. 65 - Periodization vs Programming For Strength...

Iron Culture presented by MASS ·

2020/05/04

In the lifting community, two words are often used interchangeably: periodization and programming. Are they, in fact, the same thing? As you will learn in this episode featuring special guest Dr. Mike Zourdos, they are surprisingly not synonyms. What develops from the conversation is a more thorough understanding of the two which will yield a better perspective on your training. Find out in what context both periodization and programming are useful and why Bulgarian style training sounds fun until

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01:19:38

Ep. 64 - Powerlifting, Weightlifting and Bodybuilding...

Iron Culture presented by MASS ·

2020/04/27

If you’re a long time listener of Iron Culture, you’ve been exposed to calisthenics, CrossFit, powerlifting, bodybuilding, strongman/woman, and more! Maybe, just maybe, it’s influenced you to pursue multiple avenues of strength? If so, you might have had some head-scratching moments or found yourself struggling to juggle multiple goals simultaneously. In this episode, we’re joined by Dr. Stefi Cohen and Max Aita, impressive multi-sport strength athletes in their own right, who have made careers out

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01:33:36

Ep. 63 - Lifting Weights & Brazilian Jiujitsu (ft....

Iron Culture presented by MASS ·

2020/04/20

From lifting calibrated plates on competition spec bars in approved knee sleeves through the same three movement patterns to moving uncalibrated humans through a near-infinite combination of vectors and forces while covered in your shared sweat and blood in a half-off Gi. How did such an unexpected turn occur? It seems like Brazilian Jiu-Jitsu has taken the strength world by storm. Instagram feeds once populated by squats, bench presses and deadlifts are now populated by rolls, holds, and throws

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01:30:51

Ep. 62 - How To Stay On Track With Your Nutrition

Iron Culture presented by MASS ·

2020/04/13

Dig if you will this picture, of you inside with the kids. This is what it sounds like when gains die. At this point, it has been four weeks without access to gyms for most individuals. Exacerbating the painful absence of the gym is the abundance of free time at our disposal, leading many to struggle with their nutrition. Fear not because in this episode today, Iron Culture co-owners (and current hosts) Eric Helms and Omar Isuf overview what you can do to stay on track with your nutrition. Eric

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01:25:33

Ep. 61 - Maintaining Muscle & Motivation Without the Gym

Iron Culture presented by MASS ·

2020/04/06

“Nihilism: the belief that life is without objective meaning, purpose, or intrinsic value; used to explain the general mood of despair at a perceived pointlessness of existence.” We’ve all been there folks, and many of the iron cult are without the iron and struggling. In this episode rife with coping-motivated banter and sarcasm, we dig deep and discover that the iron is in fact, always with us. Join us in this iron-forge side chat as we discuss how to turn stumbling blocks into stepping stones and

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02:00:14

Ep. 60 - Supplement Companies (ft. Ben Esgro and Mike...

Iron Culture presented by MASS ·

2020/03/30

From the 1900s when Eugen Sandow promoted “Plasmon” and his “Health and Strength Cocoa”, the supplement industry has been rife with dubious claims. Since, like a game of limbo, the bar for quality, and scientific accuracy has only lowered. Rather than bending under the low bar, a few individuals vaulted right over by doing the unthinkable: starting companies that sell science-backed products, educate consumers, and use no-nonsense marketing. This week, Eric hosts a roundtable consisting of Ben

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01:36:08

Ep. 59 - Stretching, Mobility & Rehab (ft. Dean...

Iron Culture presented by MASS ·

2020/03/23

Ten years ago, any supposedly knowledgeable PT would be making judicious use of the friendly blue foam roller with clients. Ten years later, the blue idol has fallen out of fashion and we've seen a trend towards minimalism. Stretching is overrated. Doing a squat will prepare you to squat and that is the end of the story. Or is it? Co-owners Eric Helms & Omar Isuf are joined by veteran personal trainer and gym owner Dean Somerset. Dean has been successfully navigating the realm beyond simply counting

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01:33:26

Ep. 58 - Beginner Training Mistakes (And Successes)...

Iron Culture presented by MASS ·

2020/03/16

Rewind the clock. The year is 2009, Lady Gaga is all the rage, MySpace is THE social media platform and if you eat carbs after 6 pm, you are sabotaging your gains. Enjoy this episode of co-hosts Eric Helms and Omar Isuf reminiscing on their early days as lifting enthusiasts. You'll learn about the most anabolic chili, how far Eric is willing to go to get his protein intake and why adding 5lb per week to the bar doesn't work forever. You'll probably find yourself nodding along relating to many of the

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02:10:40

Ep. 57 - Aesthetics In Bodybuilding

Iron Culture presented by MASS ·

2020/03/09

What is aesthetic? While the hosts agree on what they consider aesthetic in a physique (except for the importance of calves), individual opinions vary drastically. Despite the variety of opinions, physique sport judges have the difficult task of ranking competitors in multiple divisions. In this episode, we are joined by first-time guests Chris Bumstead, the current Classic Physique Mr. Olympia, and Pro Natural Men’s Physique Champion and Coach, Paul Revelia, to explore aesthetics in and out of

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02:12:31

Ep. 56 - How To Properly Cut Weight To Maximize...

Iron Culture presented by MASS ·

2020/03/02

Omar and Eric realized that if they maintained their current totals, and cut to the 59kg class, they’d rank among the top 10 raw drug-free powerlifters in the world. In this episode, they bring on three researchers/coaches/athletes: Kedric Kwan, David Nolan, and Arthur Lynch, experts who in the course of their ongoing PhDs have published the only peer-reviewed research in existence on this topic. Ultimately, Omar and Eric’s dreams of becoming elite 59kg lifters are crushed, but the listeners come

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01:31:52

Ep. 55 - The Science of Behavior Change (ft. Dr....

Iron Culture presented by MASS ·

2020/02/24

Dr. Melissa Davis is a Renaissance Periodization consultant and coach with a Ph.D. in neuroscience, who specializes in behavior change. She is also no stranger to setting and achieving difficult goals as a black belt in Brazilian jujitsu who is a multi-time masters world champion. Join us this week on Iron Culture as we explore the science and practical application of behavior change with Dr. Mel Davis.

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01:16:43

Ep. 54 - Process vs Outcome Oriented Approach (ft....

Iron Culture presented by MASS ·

2020/02/17

Brett Gibbs is one of the current icons of IPF powerlifting. Having placed 1st or 2nd in the 83kg class every year since 2014 at IPF Worlds, competing sometimes in both equipped and raw divisions, he’s elite among even other elite lifters. However, what is perhaps most interesting, is how his outlook on the sport and his outlook on winning has changed over time. Join us this week as we delve into the mind of a champion, as we discuss the journey of Brett Gibbs as a lifter.

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01:57:13

Ep. 53 - Intuitive Eating & Autoregulation (ft....

Iron Culture presented by MASS ·

2020/02/10

Eric & Omar are joined once again by guests Gabrielle Fundaro and Mike Tuchscherer to discuss a seemingly taboo concept in the "evidence-based" fitness community: intuition. Find out how intuitive eating & autoregulation are related and why listening to biological feedback has a high degree of utility. Our subjective experiences can provide useful inputs for how we shape our decision making. Intuition need not be relegated to the background of our choices and fortunately, Gabrielle & Mike

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02:08:47

Ep. 52 - Training Differences In Men & Women (ft....

Iron Culture presented by MASS ·

2020/02/03

This week Omar and Eric sit down with Greg Nuckols and Sohee Lee. Both are fantastic science communicators in the world of fitness, but specifically, they both have expertise in sex differences among lifters. Greg did his master's thesis specifically looking at sex differences in inter-set recovery during resistance training, while Sohee is in the early stages of her Ph.D. in which she’s planning to examine how circuit vs traditional resistance training may impact female lifters. What differences

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01:45:24

Ep. 51 - Periodization & Programming For Hypertrophy

Iron Culture presented by MASS ·

2020/01/27

Periodization in and of itself tends to be a confusing and hotly debated topic, heavy on opinions but light on evidence. But periodization for hypertrophy alone is an even greater unknown. Join Omar and Eric this week as they explore this nebulous topic by discussing the scant, and not perfectly applicable research on the topic, periodization theory, and mechanisms of hypertrophy. In the end, this speculative discussion sheds a bit of light on what elements of periodization, if any, might be

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01:50:43

Ep. 50 - Why Meal Timing Really Matters...

Iron Culture presented by MASS ·

2020/01/20

At last, the long-standing feud between Iron CULTure, free speech and Danny Lennon of Sigma Nutrition comes to a close. The co-owners, Eric and Omar, interview the very friendly (there is not even a remote possibility that he is a serial killer) Danny Lennon on chrononutrition, the intersection of circadian rhythms and nutrition. Learn about your master clock, why it appears those who eat the majority of their calories earlier in the day lose more weight and dietary considerations for every

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01:43:07

Ep. 49 - What Makes A Great Coach (Ft. Bryce Lewis)

Iron Culture presented by MASS ·

2020/01/13

Bryce Lewis, elite powerlifter and founder of The Strength Athlete is back on Iron Culture fresh off his 2019 USAPL Raw Nationals 105kg Open win. Now a 3-time national champion, his 902.5kg total is an unofficial world record and ranks him #1 in the world for tested raw 105kg lifters. His eyes are on IPF Classic Worlds 2020 to secure a 2nd World title, but 2020 also marks his 10 year anniversary of working with Eric as his coach. In this episode Omar grudgingly puts aside jealousy to interview Eric

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02:07:49

Ep. 48 - How To Not Be A Terrible Personal Trainer...

Iron Culture presented by MASS ·

2020/01/06

Four words to describe this podcast would be authentic, vulnerable, and being real. Or something like that. We are joined by Jordan Syatt, a personal trainer who has grown an online presence by doing everything you shouldn't. You'll find almost no video or photo of him lifting, showing off abs, or "exposing" other practitioners. Instead, he delivers on a consistent basis practical, insightful, and useful fitness information. Explore with co-owners Eric Helms & Omar Isuf as they define what qualities

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01:34:00

BONUS: What We Learned In 2019

Iron Culture presented by MASS ·

2020/01/02

It’s a new year, it’s a new decade, and it’s a year in review for Iron Culture. Join our hosts...or rather owners, as they reflect on the first year of Iron Culture and discuss their plans for 2020 in this tongue and cheek bonus episode. Bonus: Eric tries to expand the Culture’s demographics into Mukbang territory. Bonus Bonus: And apparently ASMR. We apologize.

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