Iron Culture presented by MASS

Latest Episodes:

Ep. 259 - MASScast 6: Response Variation, Individualizing Training, and Protein Consistency (ft. Dr. Mike Zourdos and Dr. Eric Trexler Jan 29, 2024

Show notes

You've seen Iron Culture MASScasts before, but none quite like this.

In this very special episode of Iron Culture, we're co-publishing the most recent episode of MASS Office Hours, which is a live podcast run by the good people over at the MASS Research Review (Dr. Eric Trexler, Dr. Eric Helms, Dr. Mike Zourdos, and soon-to-be-doctor Lauren Colenso-Semple). The MASS crew does this live (and totally free) Q&A every Wednesday night on YouTube. They also offer episodes to all major podcast platforms so you can catch the replay at your convenience.

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Mike Zourdos answer questions submitted by listeners and viewers in the live chat. Topics include response variation, individualizing training, movement screens, rest days, protein intake recommendations and consistency across the week, the interference effect, exercise variation and joint pain, muscle and strength loss during deloads, volume cycling and "resensitization," the effects of alcohol on metabolism and body composition, the pros and cons of caffeine, and much more.

If you enjoyed this episode, be sure to subscribe to their channel on YouTube, Spotify, Apple Podcasts, or your favorite podcast platform!

Time stamps:

0:00 Introduction

6:32 Response variation and individualizing training prescriptions.

27:36 Using movement screens to assess capability or injury risk

34:23 Doing a little bit of exercise on a "rest" day

39:10 Protein intake recommendations and consistency across the week.

51:23 Rucking and the interference effect

57:37 Exercise variation and joint pain

1:07:06 Muscle and strength loss during deloads

1:12:25 Volume cycling and "resensitization"

1:22:31 Effects of alcohol on metabolism and body composition.

1:27:42 Recommendations from Eric's bookshelf

1:30:49 The pros and cons of caffeine

Ep. 258 - The Rise of Lifting Antiscience Jan 22, 2024

Show notes

The trinity is reunited for the first time in 2024, with the Erics joining Omar for what is absolutely a monster episode. We tackle head-on the rise of antiscience in lifting. Currently, attacking exercise or nutrition science in your title or reel is an easy clickbait win for content creators, and you'll get bonus points via likes, shares, subscriptions, follows and positive comments if you also manage an appeal to what serious lifters "have always known". Why is this occurring? Is this even a problem? Is it a good thing because those in the exercise and nutrition science ivory towers are so out of touch? If it is a problem, does it lie with science itself, how science communication occurs, or perhaps the expectations put on science? In this episode we discuss all this and more, and it gets spicy!

00:00 Erics… The benefits of living in New Zealand and reading two monster reviews

12:32 Clickbait titles and the anti-exercise science brigade

25:08 The historical perspective

32:26 A monster monster episode: common knowledge of today and where this understanding has come from

45:16 Defining the exercise science field and the origins of sport and exercise science

49:15 The replication crisis

52:06 Science communication and misinformation

1:02:23 Improvements in science: accounting for variables and variation

1:09:21 The gravitation towards short-form content and how science has evolved to address its limitations

1:15:08 The scientist and the consumer: the need for science communication and what needs to be done

1:32:31 The bad actors in science communicators and how scientists apply the research

1:40:54 Takeaways for the listener/consumer

Iron Culture Ep. 256- The Challenge of Science Communication (ft. Layne Norton) https://www.youtube.com/watch?v=8wKS3n_6TgY

1:48:47 It's a personality thing… and the one hour vacation for Helms

Ep. 257 - WNBF Pro World & Pro Natural Olympia 2023 Champion Beccy Pateman Jan 15, 2024

Show notes

In our third interview following the 2023 natural bodybuilding season, we sit down with another historic champion with a truly outlier series of performances. This time, Australian phenom Beccy Pateman joined the Erics on Iron Culture to discuss her season, which culminated not only in her winning her WNBF pro card in both Figure and Fit Body, but also winning the WNBF pro world fit body title. As we've discussed, for an athlete to turn pro in the WNBF and win a pro world title in the same season is incredibly rare. Further, the weekend prior to WNBF worlds, Beccy won the Professional Natual Olympia Figure title in the INBA/PNBA. Winning two world titles, relatively early in one's career, in two different federations, and in two different divisions nonetheless, is an even more incredible feat, which only a handful of athletes have ever done in the history of natural bodybuilding. Indeed, the athletes who have done so have, in most cases, gone on to become legends of natural bodybuilding. How did Beccy do it? What did it take for her to get to this point in her career and what is in store for her? Join us to find out!

00:00 Dr Trexler… Dr Helms…

05:22 Introducing Beccy

14:54 The timeline of Beccy's journey

20:48 A recap of Beccy's season

31:22 Testing for Natural Bodybuilding: urinalysis and polygraph testing

38:28 Winning her pro card at WNBF Australia and competing at The Natural Olympia

43:18 Competing in two divisions and working with Joey Cantlin

48:45 Beccy's WNBF Pro debut and potential for the bodybuilding division

59:38 The recovery and what helped Beccy have such a successful season

1:11:50 Transitioning from recovery to off-season

1:14:50 Final words and where to find Beccy

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

Unrivalledphysiques Coaching

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

Website https://unrivalledphysiques.wixsite.com/onlinecoaching

Ep. 256 - The Challenge of Science Communication (feat Layne Norton) Jan 08, 2024

Show notes

Layne Norton and Eric Helms have some similarities in their areas of interest and expertise as well as their career paths. However, they have different personalities and distinct approaches to science communication. That's what makes this one on one discussion between Eric and Layne interesting and relevant. Each approach has its pros and cons in terms of reach, impact, and effectiveness. Dr Layne Norton joins Iron Culture for the first time in this episode to candidly discuss the importance and challenges of science communication in the modern age where good information is abundant, but good interpretation is sparse. There is a lot to think about in this interview for both content creators and consumers, so make sure to tune in!

00:00 Iron Culture… Layne… (Norton)

06:18 Layne's philosophy for disseminating science and who to listen to

23:10 Competing with non-evidence-based personalities and effective marketing

42:59 Differing approaches and target audiences

47:12 Layne's approach to science communication

57:26 Addressing false claims and teaching other how to interpret social media claims

1:13:54 The unicorn fallacy and what science communicators can do

1:20:07 What is next for Layne the athlete and where can we find him?

https://biolayne.com/

YouTube https://www.youtube.com/channel/UCqMBA83S0TnfTlTeE5j1mgQ

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

Twitter/X @BioLayne https://twitter.com/BioLayne?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor

Ep. 255 - WNBF World, Yorton Cup & Ms. America 2023 Champion Natalie Hays Jan 01, 2024

Show notes

Natalie Hays did what no natural bodybuilder has ever done before. Not only did she win her OCB pro card, to then go on and win the Yorton Cup pro title, but she also then won the Ms. America pro title, and then the WNBF Amateur World title to secure her WNBF pro card…but not satisfied, the next day she competed in the WNBF Pro Worlds, and won the professional women's bodybuilding title as well. Without any qualifiers, this series of wins at the biggest shows in natural bodybuilding is unprecedented and downright incredible. But, consider that she did this in her very first season competing! In this episode the Erics sit down with Natalie to talk through her historic competitive season and learn just how unique she is, both in her psychology and relentless dedication to her craft, but also in her physiology. Further, like other young champions of late, we learn how she was patient in her decision to eventually step on stage, and was awarded immensely. This is not one to miss for bodybuilding fans!

00:00 We got the intro right and introducing Natalie

Iron Culture Ep. 253- 2023 Lightweight WNBF Pro World Champion Dirk Emmerich https://www.youtube.com/watch?v=cGapMQFeznA

05:39 Natalie's prep and first show experience

22:34 Moving into the natural circuit

27:05 Judging criteria and expectations

36:51 Comparing the atmosphere of shows

50:14 Finishing the season and obsessing over bodybuilding

1:00:01 Reflecting on the moments

1:09:14 WNBF Worlds

1:17:56 Self-coaching

1:23:36 Being ready to compete and embracing the lifestyle

1:38:30 Getting on-stage and knowing if bodybuilding is for you

1:42:48 Competing in the Natural Olympia, what's next for Natalie and where to find her

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

YouTube https://www.youtube.com/@nataliehays5037

Ep. 254 - Do Fat Burners Actually Work? Dec 25, 2023

Show notes

Happy Holidays cultists! We sincerely thank you all for joining us every week to explore the history, science and culture of the iron and we look forward to doing it more in 2024! In this episode, Omar and Helms discuss fat burners: supplements that supposedly enhance fat loss either by increasing energy expenditure and/or by blunting hunger and reducing energy intake. You've probably seen dozens marketed over the years if you've been around the fitness industry for any decent length of time, but do they actually work? In this episode we discuss the science of fat burners. A recent study coming out of none other than Dr. Grant Tinsley's lab showed that a commercially available thermogenesis fat burner did seem to do something, but how meaningful it was and whether it actually would lead to fat loss is up for debate. Finally, we discuss where the data lies broadly on this whole class of supplements.

00:00 Not off to the best start… Fuelling conspiracy theories and reviewing reviews

11:31 Getting into the topic of fat burners

Siedler 2023 Chronic Thermogenic Dietary Supplement Consumption: Effects on Body Composition, Anthropometrics, and Metabolism https://pubmed.ncbi.nlm.nih.gov/38004200/

22:05 The ingredients in the "matrix" and individual variation in energy expenditure

33:02 The curious Eric Helms case: REE, BF%, and fat burners during prep

41:00 Other fat burners on the market and the effects of caffeine

Panek-Shirely 2018 Caffeine Transiently Affects Food Intake at Breakfast https://pubmed.ncbi.nlm.nih.gov/30033159/

Tabrizi 2019 The effects of caffeine intake on weight loss: a systematic review and dose-response meta-analysis of randomized controlled trials https://pubmed.ncbi.nlm.nih.gov/30335479/

52:07 Interpreting meta-analyses in the area

Golzarand 2018 Effect of green tea, caffeine and capsaicin supplements on the anthropometric indices: A meta-analysis of randomized clinical trials https://www.sciencedirect.com/science/article/abs/pii/S1756464618301415

Clark 2021 Comparing effectiveness of fat burners and thermogenic supplements to diet and exercise for weight loss and cardiometabolic health: Systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/33427571/

1:01:41 Closing out with some take homes

Ludy 2012 The Effects of Capsaicin and Capsiate on Energy Balance: Critical Review and Meta-analyses of Studies in Humans https://pubmed.ncbi.nlm.nih.gov/22038945/

Ep. 253 - 2023 Lightweight WNBF Pro World Champion Dirk Emmerich Dec 18, 2023

Show notes

We are joined today by pro natural bodybuilding world champion Dirk Emmerich. Dirk is one of the many emerging stars of the newest era of competitive natural bodybuilding. In 2021, in his very first bodybuilding season, he made history. He won his WNBF pro card in the most impressive way possible, by not only winning his class at WNBF Worlds but then - as a bantamweight - he won the WNBF world overall amateur bodybuilding title, the first bantamweight ever in the then 32-year history of WNBF Worlds to do so. This year, Dirk made just as much of an impact in his pro debut as he did in his bodybuilding debut, as he medalled in multiple pro shows, including winning the pro lightweight WNBF Valhalla title. Finally, his season culminated in winning the WNBF Pro Worlds Lightweight title in the largest lightweight pro class in history, consisting of 16 competitors. How did he do it? What type of planning, mentality, talent, and coaching does it take to be so successful in your debut seasons as an amateur and professional bodybuilder? Join us to learn what went into these historic rookie seasons.

00:00 Eric… Trexler… Helms? And introducing Dirk

05:13 What got Dirk into lifting

11:20 The art of bodybuilding

16:48 Dirk's natural talent

20:30 Dirk's calories and individual variation

32:27 The next steps for Dirk and his relationship with Berto

39:16 Dirk's experience of Worlds and success

45:33 What does competitive bodybuilding mean to Dirk?

53:23 DASGYM and the ANBF

57:00 Rivalry and camaraderie with Benjamin Schuster

1:04:29 The final words and where to find Dirk

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

https://linktr.ee/dirkemmerich

Ep. 252 - The First Bodybuilding Show (with Marcus Kment & Dr. Conor Heffernan) Dec 11, 2023

Show notes

The Great Competition, 1901, Royal Albert Hall, London…this was the birthplace of modern bodybuilding. The one and only Eugen Sandow managed to persevere through multiple years of war, logistical setbacks, and a political and cultural climate that viewed physique displays as potentially indecent, sometimes immoral, and at worst, as illegal pornography, to host the first championship bodybuilding show to find the "best built man in Britain and Ireland". To even compete, entrants had to place top three in a full series of regional qualifiers where hundreds upon hundreds of athletes battled against one another in the years prior. Further, to even enter these regional qualifiers, entrants had to send in their pictures to Eugen Sandow's magazine for initial screening. The eventual championship in 1901 was truly a spectacle. Nearly ten thousand attendees packed Royal Albert Hall to the brim, an astonishing number that rivals the attendance of any modern bodybuilding competition…even the Olympia. Indeed, this historic event reverberates into the modern era, as modern Olympia winners receive "the Sandow", a replica of the trophy given to the third-place winner of The Great Competition. In this episode, we're joined by Marcus Kment, a filmmaker, physical culturist, and amateur historian, who recently produced an excellent documentary on the Great Competition and the athletes who competed in it to discuss its significance and their story. Additionally, he's joined by our very own Dr. Conor Heffernan who consulted on this project. Join us to learn about this jaw-dropping history, as once again, history proves stranger than fiction!

Barbell Films YouTube & IG: @barbellfilms

00:00 It happened again… Where is Trexler? And the hierarchy of the Iron Culture Obelisk

8:58 Reviewing reviews

13:01 Introducing Marcus to the Iron Culture Pantheon

https://www.youtube.com/watch?v=Ha80AQqXpT4

17:38 Marcus' introduction to physical culture and why he does what he does

23:01 The great competition and its grand scale

41:16 The logistical barriers and generating interest

55:05 What happened on show day and the prizes

1:04:52 The dress code (black tights!?), judging criteria, and the winners

1:12:00 A festival of physical culture and what came after

1:20:22 The impact of the great competition

1:37:09 The personal stories spanning generations: the starting point of physical culture

1:43:43 The value this great documentary brings

1:47:44 Jumping to the top of the pyramid (that matters) and what's next for Marcus

Where to find our guests

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

YouTube https://www.youtube.com/@BarbellFilms

https://physicalculturestudy.com/

https://www.ironhistory.com/

Ep. 251 - Making Gains as an Advanced Lifter Dec 04, 2023

Show notes

We're back. We're so back (except for Dr. Trexler, he's sick …but he will be so back). Omar is getting his body composition tested in July and he has publicly guaranteed that he's going to have increased his lean mass by then. Likewise, Dr. Helms just publicly announced his monogamous commitment to bodybuilding and his push to become a pro champion now that he's turned pro. How are these not-so-spring chickens going to do it? More importantly for you dear listener, how are you going to do it if you've been in the game a while? It's a complex question, requiring us to define what advanced even means, to understand whether there actually is such a thing as a "natural limit", both technically and functionally, and to understand the complexity of such an assessment. Does it apply to your whole physique, or is it body part specific? Is there a limit on your muscle mass that is universal, or does it differ at various levels of body fat? More so, one must figure out what tools we even have to assess one's proximity to your natural potential and also how to assess diagnosis, and ultimately overcome plateaus. It's a lot! But don't worry, we get into all of it!

00:00 They tried to stop us… Introducing another monster episode

6:23 Speaking of working… the natural limit and advanced hypertrophy

14:26 The definitions of being an advanced lifter

Kouri 1995 Fat-free mass index in users and nonusers of anabolic-androgenic steroids https://pubmed.ncbi.nlm.nih.gov/7496846/

Abe 2018 Skeletal Muscle Mass and Architecture of the World's Strongest Raw Powerlifter: A Case Study https://brieflands.com/articles/asjsm-61763

28:55 Measuring and tracking your progress Straddling the line

35:35 Your limitations and how an advanced competitive bodybuilder may approach their training

Believe 2024 - Forging the Unlikely Pro Champion: Episode 1, Physique Assessment https://www.youtube.com/watch?v=B_S9u1suE70

49:25 Gaining weight for non-competitors

Helms 2023 Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design https://pubmed.ncbi.nlm.nih.gov/37914977/

Rozenek 2002 Effects of high-calorie supplements on body composition and muscular strength following resistance training https://pubmed.ncbi.nlm.nih.gov/12094125/

1:05:15 Specialisation cycles and bringing up weak parts

1:14:26 The quasi-transactional mindset and the motivation behind it all

1:25:08 Where can we find Eric?

https://3dmusclejourney.com/

https://massresearchreview.com/

Instagram @helms3dmj https://www.instagram.com/helms3dmj/

Ep. 250 - WNBF Worlds, Pathological Bodybuilding, Muscle Loss Nov 27, 2023

Show notes

The good Doctors Eric are still figuring out how to start episodes without Omar, and let's just say it's off to a rough start. But to their credit, they went on to deliver a monster episode even if Omar wasn't there to officially dub it so. In this conversation, Dr. Helms recaps the amazing battles and historic performances that took place at WNBF Worlds on Nov 18-19, where he participated as both a coach and athlete. Then, Dr. Trexler and he cover a couple of relevant and interesting research papers, the first, covered by Dr. Helms explores the "whys" underlying the motivations competitive bodybuilders have to live the life they lead. The second, covered by Dr. Trexler, explores the often-repeated claim that when you diet, you'll lose ~25% of your weight as lean mass. Is this true? And if it is, for whom and in what circumstances?

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