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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

01:57:33

Ep 320 - Myths Versus Theories in Exercise Science...

Iron Culture presented by MASS ·

2025/03/26

In this episode of Iron Culture, hosts Eric Helms and Eric Trexler engage in a lively discussion with Dr. James Steele about the evolving landscape of sports science, particularly focusing on the critiques of periodization and the importance of scientific theory in exercise research. They explore the philosophical underpinnings of scientific inquiry, the challenges of conducting robust research, and the implications of recent studies on training effects. The conversation emphasizes the need for a

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01:40:21

Ep 319 - Bodybuilding Mortality Across the Eras (ft....

Iron Culture presented by MASS ·

2025/03/19

In this episode of Iron Culture, Eric Helms and guests Conor Heffernan and Dr. Juan Carlos Casano delve into the intricate relationship between bodybuilding, performance-enhancing drugs, and athlete welfare. They discuss the historical context of bodybuilding, the cultural norms that have evolved over the years, and the alarming trends in mortality rates among bodybuilders. The conversation emphasizes the need for transparency in the sport and the impact of social media on perceptions of

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01:39:45

Ep 318 - Resistance Training as a Fat Loss Tool (ft....

Iron Culture presented by MASS ·

2025/03/12

In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos engage in a deep discussion with Dr. Mike Ormsbee about the role of resistance training in fat oxidation and body composition. They explore how resistance training can be an effective tool for fat loss, the physiological mechanisms behind fat metabolism during exercise, and the importance of myokines and hormones in this process. The conversation challenges common perceptions about fat burning and emphasizes the need for a nuanced

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01:23:35

Ep 317 - Training Volume: How Much Is Enough? (ft....

Iron Culture presented by MASS ·

2025/03/05

In this episode, Drs Trexler and Helms are joined by Dr. Eduardo De Souza to discuss the complexities and misconceptions surrounding high volume training in the context of hypertrophy research. He shares insights from his extensive research background, emphasizing the importance of understanding participant experiences and the nuances of training volume. The conversation also touches on the challenges of research methodology, the need for improved reporting standards, and the future directions of

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01:38:40

Ep 316 - Lengthened Biased Training: Time To Cut Bait?

Iron Culture presented by MASS ·

2025/02/26

In tonight’s episode of Iron Culture, Eric Trexler and Eric Helms discuss various topics related to fitness, training, and research. They share personal updates, including the toll that Helms' intense training regimen is taking on his face. The discussion then shifts to the upcoming NFL combine, highlighting the impressive athletic feats expected from past combine participants. In the main segment of the show, Trexler and Helms discuss the nuances of lengthened-biased training research – more

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01:11:17

Ep 315 - Training Hard Versus Training Smart

Iron Culture presented by MASS ·

2025/02/20

Iron Culture is officially part of the 3-plate club. In this episode of Iron Culture, hosts Eric Trexler and Eric Helms celebrate their milestone 315th episode while diving into various topics including testosterone replacement therapy (TRT), the efficacy of citrulline malate, training techniques for hypertrophy, managing tendinopathy, the health benefits of coffee, and programming for individuals with obesity. They also discuss how to improve training intensity and the importance of enthusiasm in

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01:12:02

Ep 314 - Science Is Broken (But Fixable)

Iron Culture presented by MASS ·

2025/02/13

This episode of Iron Culture begins with a rant/story by Dr. Trexler that highlights some issues with scientific publishing. He describes a study on apple cider vinegar, his MASS article criticizing the study, and the subsequent letter to the editor (and response from the original authors). This discussion is followed by a Q&A session with Dr. Helms covering protein during weight loss, headaches from creatine, machines for joint comfort, mixing creatine + caffeine, low volume training for

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01:43:15

Ep 313 - Is More (and More, and More) Protein Better...

Iron Culture presented by MASS ·

2025/02/05

In this episode of Iron Culture, hosts Dr. Eric Helms and Dr. Eric Trexler are joined by Dr. Martin Refalo to discuss their recent meta-regression study on protein intake and its effects on muscle hypertrophy. They cover Martin's background, the initiation of the project, the methods used, and key findings, followed by a discussion of some critiques that have been generating discussion on social media platforms. The conversation emphasizes the importance of understanding statistical approaches in

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01:34:57

Ep 312 - Muscle Soreness: What Does It Mean? (ft. Dr....

Iron Culture presented by MASS ·

2025/01/29

In today's episode of Iron Culture, co-hosts Eric Helms and Eric Trexler are joined by MASS colleague Dr. Mike Zourdos. After a brief chat about bodybuilding, powerlifting, and college football news, the crew addresses a number of questions about topics including optimal protein intake, what soreness can (or can't) tell us, detraining & retraining, vegan protein sources, heavy metals in protein supplements, training volume recommendations, pre-sleep meal guidelines, and much more. The MASS crew

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01:27:19

Ep 311 - The Truth About Hormone Replacement Therapy

Iron Culture presented by MASS ·

2025/01/22

In Episode 311 of Iron Culture, hosts Dr. Eric Trexler, Dr. Eric Helms, and Dr. Lauren Colenso-Semple deliver a comprehensive exploration of hormones, health, and performance optimization. The episode opens with a deep dive into recent research on stretching protocols and muscle adaptations, examining groundbreaking case studies that challenge conventional wisdom about flexibility training and muscle growth. The centerpiece of this episode focuses on demystifying menopause, with the hosts

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01:33:17

Ep 310 - Are People Getting "Metabolic Stress" Wrong?

Iron Culture presented by MASS ·

2025/01/15

We had some technical issues while recording this episode live, but it's all fixed now with the wonders of editing. If you don't understand a couple of the jokes, they're referring to chaos that has been deleted. Episode summary and time stamps coming soon!

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01:35:11

Ep 309 - Finding the Volume “Sweet Spot” During Plateaus

Iron Culture presented by MASS ·

2025/01/08

In this episode of Iron Culture, Eric Helms and Trex discuss a variety of evidence-based fitness topics. In this conversation, Dr. Trexler and Dr. Helms delve into the complexities of muscle gain, recovery, and the role of nutrition in performance. They discuss the nuances of identifying plateaus in training, the impact of training volume, the importance of food quality, and how psychological factors can influence recovery and performance. The dialogue emphasizes the need for a balanced approach to

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01:34:03

Ep 308 - The Future of Natural Bodybuilding (w/ WNBF...

Iron Culture presented by MASS ·

2025/01/01

In this episode, Eric Helms is joined by returning guest, his fellow 3DMJ coach and WNBF Pro bodybuilder, Alberto Nuñez, who is also the male WNBF athlete rep. In addition, they are joined by first time guest Steff Noble, a WNBF Figure pro, experienced coach, and president of WNBF UK. The trio first reflects on what was arguably the most competitive natural bodybuilding season to date, and the overall state of drug free bodybuilding, which in many ways is flourishing. There is more interest, higher

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01:37:03

Ep 307 - Are Lengthened Partials Overrated?

Iron Culture presented by MASS ·

2024/12/28

In this episode of Iron Culture presented by MASS, Dr. Eric Trexler and Dr. Eric Helms explore the science and debate surrounding lengthened partials, a training technique often celebrated for its hypertrophy and strength benefits. Drawing on recent studies, they discuss how emerging evidence challenges some hyperbolic claims of lengthened partials as a superior training method, suggesting instead that their effectiveness is highly context-dependent. The hosts advocate for viewing lengthened

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59:46

Ep 306 - Mental Health, Physique Sports, and Fitness...

Iron Culture presented by MASS ·

2024/12/18

In this crossover episode of Iron Culture, co-hosts Danny Lennon and Eric Trexler are joined by fitness professional and fellow Sports Nutrition Association (SNA) advisory board member Laurin Conlin. Together, they dive into the complex relationship between mental health, physique sports, and fitness coaching. Laurin shares her personal experiences and insights on how disordered eating and body image issues often arise in competitive physique sports, and how these behaviors can permeate into the

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01:27:45

Ep 305 - What is Strength? (w/Drs. Adrian Kind, Conor...

Iron Culture presented by MASS ·

2024/12/11

Who is the strongest? Is it the person with the biggest Powerlifting total? Weightlifting total? The current Worlds Strongest Man/Woman Champion? Or, perhaps, the current Arnold Strongman Classic Champion? It’s an oft-debated question, typically occurring around the proverbial fitness water cooler. However, recently Dr. Kind, Dr. Veit, Dr. Heffernan, and our very own Dr. Helms made this debate into a multidisciplinary academic paper. Specifically, they asked the question through the lens of history,

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01:32:42

Ep 304 - Beyond "1.6 - 2.2": Evidence-Based Protein...

Iron Culture presented by MASS ·

2024/12/04

In this episode of Iron Culture, hosts Eric Trexler and Eric Helms begin with a brief discussion of Trex's recent MASS article on the misapplication of modern pain science in the fitness industry. They then discuss the nuances of protein recommendations, debating the merits of using body weight versus fat-free mass as a basis for determining protein needs. The conversation also touches on current research trends in protein intake and hypertrophy. Trexler and Helms move on to discuss the effects of

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01:40:40

Ep 303 - Is the Obesity Epidemic an Evolutionary...

Iron Culture presented by MASS ·

2024/11/29

This week we’ve got a MONSTER episode in the form of a live Q&A episode with Dr. Helms and Dr. Trexler. The Good Doctors begin with a recap of the recent WNBF World Championships, followed by an insightful discussion about whether or not humans have a “factory error” in our design that promotes obesity. This is followed by a number of listeners’ questions about functional anatomy, exercise selection, the importance of the eccentric phase of a lift, factors impacting reps in reserve (RIR) accuracy,

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01:25:32

Ep 302 - Why We Believe Nutrition Lies

Iron Culture presented by MASS ·

2024/11/18

In this Iron Culture, Sigma Nutrition Radio, SNA crossover, Dr. Joe Klemczewski returns! Dr. Joe, possibly the first online bodybuilding coach and person to advise clients to track macros before IIFYM was an acronym, joins us to reflect on the past and help us navigate the future. In the modern information age, there is more information than ever, which is a good thing, right? Perhaps, except that there is also more misinformation and disinformation than ever as well. While the evidence-based

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01:26:18

Ep 301 - A New Era for Iron Culture

Iron Culture presented by MASS ·

2024/11/13

Even among the many monster episodes of Iron Culture, today’s episode truly stands out. First, the MASS crew discusses this new era of Iron Culture and lets the cult know what they can expect as the show pushes forward and climbs to new heights. After that, the crew has an insightful discussion about the science of satellite cells – what they are, when they might (or might not) matter, and how they intersect with many hypertrophy-related topics, such as sex differences, aging, muscle damage, and

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362 results

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