Iron Culture presented by MASS

Latest Episodes:

Ep. 279 - Does Drinking Water Help Weight Loss? Jun 17, 2024

Show notes

One of the most common recommendations a personal trainer or dietitian might make to someone embarking on a weight loss journey, is to drink more water. It's a basic behavioural recommendation, like going on walks, eating more fruit, vegetables and lean protein, adopting a consistent sleep schedule, and engaging in regular exercise; all solid recommendations. Being hydrated is certainly important for health, wellbeing and performance, but is there actually evidence that drinking water will aid weight loss? Tune into this deep dive by Dr Trexler as he breaks it down and explains why drinking more water is great advice, but probably not for the reasons you think.

00:00 Please send us your sugar-alcohol protein bars

08:29 A segue to the topic: some alternatives to sugar-alcohols and what do if you catch Trexler eating a bunch of protein bars

MASS Research Review https://massresearchreview.com/

14:21 The throwaway line: drink water to lose weight

Chen 2024 Water Intake and Adiposity Outcomes among Overweight and Obese Individuals: A Systematic Review and Meta-Analysis of Randomized Controlled Trials https://pubmed.ncbi.nlm.nih.gov/38612997/

Khil 2024 Water intake and obesity: By amount, timing, and perceived temperature of drinking water https://pubmed.ncbi.nlm.nih.gov/38662725/

35:07 Trexler's biggest takeaways from the article

42:50 Tying it together with some Iron Culture lore

50:26 How much water do you actually need to drink?

Yamada 2022 Variation in human water turnover associated with environmental and lifestyle factors https://pubmed.ncbi.nlm.nih.gov/36423296/

1:03:15 Meal pre-loading?

Parretti 2015 Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT https://pubmed.ncbi.nlm.nih.gov/26237305/

Van Walleghen 2007 Pre-meal water consumption reduces meal energy intake in older but not younger subjects https://pubmed.ncbi.nlm.nih.gov/17228036/

1:07:38 Closing out

Ep. 278 - Is Arched Bench Press Cheating? Jun 10, 2024

Show notes

Powerlifters use techniques to milk every last kilo out of their bench press, including wide grips, tightly wound wrist wraps, leg drive, and – the most hated technique in the comment section – an arched-back to reduce the range of motion. Indeed, it can get so heated in the comments it likely even influenced an IPF rule change last year. But how many kilos does an arch really give you? How many bench pressers did this rule change impact, and was there really a need for the rule changes? Further, why do we apply a different standard for what is considered "cheating" to different lifts or athletic movements, like technical manipulation in high jump, or weightlifting? In this episode you'll get the full complement of the Iron Culture themes: we discuss the current culture around the IPF rule change and contemporary perspectives on arched bench press, the history of the clean and press in Olympic weightlifting up to 1972 which has some very interesting parallels, and finally a recently published study which attempted to quantify how much an arch increases bench press 1RM.

00:00 Intro to an episode about when Powerlifting was Powerlifting

03:33 The good old IPF and their regulations

08:40 The bench press rule change

15:23 The motivating factor for the rule change

20:01 Trexler's technique and thoughts on the rules

Barbend article: https://barbend.com/ipf-bench-press-rule-change-2023/

26:22 The history of Olympic weightlifting and Powerlifting and the change in rules

38:39 The Fosbury flop and the perception of different movements and innovations

44:52 Athletes finding ways to maximise performances within rules

57:16 A recent study on arching in the bench press

Bartolomei 2024 Flat-Back vs. Arched-Back Bench Press: Examining the Different Techniques Performed by Power Athletes https://pubmed.ncbi.nlm.nih.gov/38551927/

1:05:38 The nature of the fragile ego and the final point on the perspective of the spectator

Ep. 277 - Menstrual Cycle Training Roundtable (w/Dr. Lauren Colenso-Semple & Dr. Kim SantaBarbara) Jun 03, 2024

Show notes

Fresh off of their successful doctoral defenses, Lauren and Kim join Iron Culture to discuss all things menstrual-cycle related for lifters! Dr. Helms had the pleasure of mentoring Kim, who recently completed her PhD at AUT, in which she surveyed and monitored the menstrual cycle symptoms of resistance-training women, and also led an intervention of mindfulness-based yoga to see the impact on menstrual cycle symptom severity. These findings are complemented by Lauren's PhD research, recently completed at Stu Phillips lab at McMaster University, where she looked at muscle protein fractional responses to resistance training in women during different menstrual cycle phases. Covering both the applied and mechanistic side of the equation, this Roundtable discussion led by the Erics gives you the cutting-edge low down on whether or not menstrual cycle phased based training is all that it's hyped up to be.

Ep. 276 - Beyond Pain Science: When Injuries Don't Resolve May 27, 2024

Show notes

We're back with another trio episode, and in this one, the hosts dig deeper into the Trex-lore. Eric Trexler has been training since his early youth, but only recently has he struggled with his fitness, and health and even had to rethink who he is as a lifter, due to lingering pain. Pain and injury are complex and multifaceted, but the body is resilient and often heals itself with time. But what can you do when nothing seems to work? When you seemingly can't change your circumstances the only thing left is to change your perspective. Join us in this episode as the hosts share these perspectives, with a collective experience of over 50 years under the bar.

Ep. 275 - Biomechanics for Bodybuilding (with Kassem Hanson) May 20, 2024

Show notes

To complement the recent appearance of Dr. Wes Goodman, we now have the founder of N1 Education, Coach Kassem Hanson to join us on iron culture to discuss applied biomechanics and anatomy for bodybuilding. We discuss the limitations of research, what might be considered fundamental features of effective hypertrophy exercises, common mistakes and misunderstandings of applied anatomy, individual differences and more! Join us in this discussion of bodybuilding functional anatomy and learn how to take your, or your clients training that much closer to optimal.

00:00 The Erics introduce Kassem and the topic

Iron Culture Ep. 273- Biomechanics For Powerlifting https://www.youtube.com/watch?v=BB6_fIlx8EA

05:09 Why and how Kassem is ruining resistance training for the youth

10:43 Kassem's background and what he does

19:00 What the technology is actually measuring and their limitations

27:13 Exercise selection principles

40:43 Working around structural limitations and injuries

47:27 Getting into the weeds of exercise selection for hypertrophy

1:00:08 The application of biomechanics research for training

1:06:30 Making the leg press more glute or quad focused

1:16:33 Considering and balancing different variables

1:25:12 An insight into an N1 study and a quick discussion on lengthened partials

1:32:32 The application of biomechanics principles and research

1:42:15 Closing out this conceptual discussion and where to find Kassem

Kassem

Instagram: @coach_kassem https://www.instagram.com/coach_kassem/?hl=en

N1 Education

Website: https://n1.education/

Instagram: @n1.education https://www.instagram.com/n1.education/?hl=en

N1 Training

Website: https://n1.training/

Instagram: @n1.training https://www.instagram.com/n1.training/?hl=en

Ep. 274 - Do Hardgainers Need More Volume? May 13, 2024

Show notes

Since the beginning of the iron game, different methods have been promoted as the best approach to train for "hardgainers." Likewise, in the scientific literature, the variability in individual response is well documented, including the identification of "non-responders" and poor responders to exercise. However, only recently have studies been undertaken to determine how to manipulate training to help poor responders to resistance training get better gains. So, is it true what they say? Does "hard work beat talent when talent doesn't work hard"? And if so, what type of "hard work" needs to be done exactly?

00:00 Introduction to a duo episode with two of the best Erics in the fitness industry and the history of the "hardgainer"

09:48 "Non-responders" in the literature and measurement error

17:27 Individual vs group level responses

25:32 Challenging the idea of non-response to training

Montero 2017 Refuting the myth of non-response to exercise training: 'non-responders' do respond to higher dose of training https://pubmed.ncbi.nlm.nih.gov/28133739/

Lixandrão 2024 Higher resistance training volume offsets muscle hypertrophy nonresponsiveness in older individuals https://pubmed.ncbi.nlm.nih.gov/38174375/

35:20 The narratives surrounding responses to training

40:52 Changes in training to break through plateaus and variability in repetition performance

Bellinger 2020 Muscle fiber typology is associated with the incidence of overreaching in response to overload training https://pubmed.ncbi.nlm.nih.gov/32816636/

1:04:55 A quick insight into some upcoming PhD research and closing out with an advertisement for MASS Office Hours

https://massresearchreview.com/

https://www.youtube.com/watch?v=RTPlGKLOFok&list=PLq2Hpu55tCKbaklI9h4Z5-2kJYf5T3ren&index=36

Barbend Article: https://barbend.com/tom-platz-legs-massive-at-67/

Ep. 273 - Biomechanics for Powerlifting feat Dr. Wes Goodman May 06, 2024

Show notes

Wes Goodman recently completed his PhD in Exercise and Nutrition Science with an emphasis in Biomechanics and Motor Control at Montana State University under Dr. David Graham with our very own Dr. Helms on his committee as well. But he's more than an academic, he's a certified strength and conditioning specialist, gym owner, power lifter, strong man and Highland Games competitor! He studied how musculoskeletal modelling can help us understand the nuances of how the body performs squats. In this episode you'll learn about the theory and application of motor control to lifting, the limitations of common biomechanics studies, and how modelling helps us understand that muscles can influence joints they don't actually cross, and to Omar's dismay, that a calf raise might actually be a squat accessory exercise!

00:00 Addressing the controversy before introducing our guest Sooper Gforce

Iron Culture Ep 269- Are Social Media PhDs Ruining Fitness? (feat Dr. Milo Wolf, Max Coleman & Dr. Pak) https://www.youtube.com/watch?v=pgp9h5D0yqI

Enes 2024 Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect? https://pubmed.ncbi.nlm.nih.gov/37796222/

04:37 Introducing Wes Goodman and what is biomechanics?

13:15 Necromechanics, what we can measure with biomechanics and its limitations

Iron Culture Ep. 163- All About EMG and Hypertrophy (ft. Andrew Vigotsky) https://www.youtube.com/watch?v=fIccFeOknew

28:45 The degrees of freedom problem and clarifying

37:00 The dominant theories on motor control and neuroscience

45:04 Motor learning strategies in lifting and the theoretical/philosophical perspective

58:45 Cuing in (power)lifting and the approaches to providing feedback as coach

1:06:53 Wes' PhD research: the intricacies of muscle function within tasks

1:20:05 Modelling in science and furthering our understanding of squat biomechanics

1:24:55 Wes' initial thoughts on his data regarding the calves

1:29:29 Closing out and where to find Wes

Website: https://likeironstrong.com

IG: @likeironstrong_wes https://www.instagram.com/likeironstrong_wes/

ResearchGate https://www.researchgate.net/profile/William-Goodman-12

Ep. 272 - Mike Tuchscherer: Peaking After 20 Years of Powerlifting Apr 29, 2024

Show notes

The man, the myth, the legend, Mike T is back! Fresh off a 900kg total, an 800lbs deadlift, and placing just off the podium at Powerlifting America National by bodyweight, Mike T is showing how much longevity can be had for the lifelong lifter, even at the highest level. We've only got a penlight in this pitch-dark morphing cave, but that's apparently all you need. Join us on this episode where we discuss mental maturity and growth as a lifter, Mike's journey and his future plans in equipped lifting!

00:00 Introduction to a homecoming episode

Iron Culture Ep. 4- Periodization & Autoregulation Roundtable https://www.youtube.com/watch?v=RIVw1OxvZUA

07:15 Catching up on Mike T's achievements and competing equipped

Iron Culture Ep. 46- Powerlifting: Raw vs Equipped Lifting (Ft. Calgary Barbell, Corvus Strength & RTS) https://www.youtube.com/watch?v=FG618RmkoPA

22:13 Keeping the spark for lifting and training

Lepper 1973 Undermining children's intrinsic interest with extrinsic reward: A test of the "overjustification" hypothesis. https://web.mit.edu/curhan/www/docs/Articles/15341_Readings/Motivation/Lepper_et_al_Undermining_Childrens_Intrinsic_Interest.pdf

Fishbach 2012 When thinking about goals undermines goal pursuit https://www.sciencedirect.com/science/article/abs/pii/S0749597812000222

30:42 Mike T's athletic arc

37:30 Facing and navigating adversity: injuries and load management

50:10 What has changed over time for Eric, especially with his injuries

01:04:18 The 'hot streak', sticking with it, and moving forward

01:19:15 We are all getting out of this cave together… or do we even need to get out?

1:25:44 The plan for Mike T the athlete and where to find him

Instagram: @miketuchscherer https://www.instagram.com/miketuchscherer/

Threads: @miketuchscherer https://www.threads.net/@miketuchscherer

Reactive Training Systems Coaching https://pages.reactivetrainingsystems.com/coaching

RTS Lab https://pages.reactivetrainingsystems.com/rts-training-lab

Ep. 271 - Powerlifting, Natural Bodybuilding & Science (Eric Trexler's Journey) Apr 22, 2024

Show notes

Trextopia, this is your episode. We peel back the layers of pro natural bodybuilder, exercise science researcher & co-host of Iron Culture, Eric Trexler.

Learn how he got into lifting, what low bar squatting 500lb ATG will do to your body & why there might be more controversy in Iron Culture's near future. This might be the peak of Iron Culture but Trexler is no fan of peak weeks.

00:00 Introduction to an episode with Eric without the other Eric

03:06 An inside peak into Trexler's day as a scientist (Trex lore)

09:42 Trexler's foray into powerlifting

19:47 T-Nation and what informed Trexler's training practices

27:12 Wrestling, lifting, and experimenting with training

36:02 Change of perspective: different approaches to training

42:44 The evolution of Trexler's training and getting into science

48:37 "Optimisation" for bodybuilding and peaking (Helm's hat cameo)

1:00:45 The pros and cons of different approaches

1:04:53 Diving into different research topics and the recent challenges in Trexler's fitness journey

1:16:57 Growing and learning from the experiences (and the return of the T-Rex)

1:30:41 Closing out this monster episode

Ep. 270 - Scientific Retractions Aren't Working Apr 15, 2024

Show notes

We here at Iron Culture have been on a mission to better inform you, dear listener, as to the inner workings of science. From what goes on in the lab itself, to the publication process, to dissemination, to eventual meta-analysis, the challenge of interpretation and communication of science, the optimistic promises of open science, and the increasing focus on replication, it's been a hopefully eye-opening and overall encouraging discussion. However, while the scientific method is inherently self-correcting, the apparatus of science is far from perfect and there is a big problem with its principle tool of correcting the peer-reviewed record: retraction. What leads to a paper being retracted? What is the process? How does it impact the literature? Most importantly, does it effectively change the understanding of the science in the community the studies are meant to serve? Join the Erics in this most recent episode as they break it all down!

00:00 Retraction in science and a recently retracted study on cold water immersion

Néma 2024 Impact of cold exposure on life satisfaction and physical composition of soldiershttps://pubmed.ncbi.nlm.nih.gov/36599485/

Iron Culture Ep. 267- Addressing Data Fraud in Nutrition Science https://www.youtube.com/watch?v=YZqQ0_pweTs

16:00 A peak behind the sport science curtain

25:19 The process of retraction and its flaws

Soria-Gila 2015 Effects of Variable Resistance Training on Maximal Strength: A Meta-Analysishttps://pubmed.ncbi.nlm.nih.gov/25968227/

Retraction Watch https://retractionwatch.com/

41:15 Keeping up to date with retractions and critically appraising studies

Wakefield 1998 Ileal-lymphoid-nodular hyperplasia, non-specific colitis, and pervasive developmental disorder in children https://pubmed.ncbi.nlm.nih.gov/9500320/

1:00:54 Wild claims from science communicators and their responsibility

1:11:09 Letter to the editor and the retraction process

Phillips 2017 Changes in body composition and performance with supplemental HMB-FA+ATPhttps://pubmed.ncbi.nlm.nih.gov/28301440/

1:22:53 The open science movement and the dangers of unreliable findings

1:30:04 Moving forward: the effective science communicatorand alternative publishing models

1:39:16 Closing out this intervention episode for Helms