Iron Culture presented by MASS

Latest Episodes:

Ep. 239 - All About Body Composition & Body Fat (feat. Dr. Grant Tinsley) Sep 11, 2023

Show notes

The duo's recent pilgrimage to Texas ended with a trip to the state-of-the-art Texas Tech University body composition lab led by Dr. Grant Tinsley. Eric and Omar went through a battery of body composition assessments and had their RMR tested there, and Eric's second epic duel with the Bod Pod went down. This duel resulted in only partial redemption for Eric, and we also learned just how "headstrong" Omar truly is. In this episode Grant joins Iron Culture to discuss the findings of the trip and all the nuances of body composition testing to help us understand the sometimes non-intuitive results the team got, and more broadly the pros, cons, strengths and weaknesses of the various body composition tests that are available.

00:00 The controversy that the Iron Culture won't stand for

08:03 Welcoming back on the podcast, Dr Grant Tinsley

13:27 Understanding how body composition is estimated by multiple compartment methods

31:20 The applications of bioelectrical impedance for physique sport peaking

37:00 All about DEXA and how it fits into the six-compartment model

57:24 Explaining errors within body composition assessment

1:08:23 How measurements can be affected and the future of body composition testing

1:19:15 How metabolism is measured and metabolic adaptation

1:30:55 Thanking Dr Grant Tinsley and closing out (The BodPod)

Website https://granttinsley.com/

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

Twitter @GrantTinsleyPhD https://twitter.com/GrantTinsleyPhD

ResearchGate https://www.researchgate.net/profile/Grant-Tinsley

Ep. 238 - Do Steroids Give a Permanent Advantage? (feat Dr. Alex Kolliari-Turner) Sep 04, 2023

Show notes

It's the four-year anniversary of the last appearance of then MR. Alex Kolliari-Turner, now DR. Alex Kolliari-Turner, who returns to Iron Culture to share the results of his now-completed Ph.D. research on the long-term performance-enhancing effects of anabolic steroids (if any). A lot has changed in this burgeoning area of research, as it hinges on a theory of muscle physiology: myonuclear domain theory. Our understanding of the mechanisms of "muscle memory" leads to the possibility of anabolic steroid use providing permanent long-term effects…but what if myonuclear domain theory comes under scrutiny? That's exactly where the science is at the moment. As new mechanisms of muscle memory are being explored and the first human data emerges, the picture becomes more complicated. Join us in this fascinating episode as we explore the intersection of muscle physiology, performance-enhancing drug mechanisms, and anti-doping!

00:00 Introduction to an anabolic episode of Iron Culture and Dr Kolliari-Turner

Iron Culture Ep. 29- The Science & History of Steroids (And Drug Testing) https://www.youtube.com/watch?app=desktop&v=XN7u4-ckZK8

Kolliari-Turner 2023 An observational human study investigating the effect of anabolic androgenic steroid use on the transcriptome of skeletal muscle and whole blood using RNA-Seq https://pubmed.ncbi.nlm.nih.gov/37138349/

Kolliari-Turner 2021 Analysis of Anti-Doping Rule Violations That Have Impacted Medal Results at the Summer Olympic Games 1968-2012 https://pubmed.ncbi.nlm.nih.gov/33835351/

Kolliari-Turner 2021 Doping practices in international weightlifting: analysis of sanctioned athletes/support personnel from 2008 to 2019 and retesting of samples from the 2008 and 2012 Olympic Games https://pubmed.ncbi.nlm.nih.gov/33415428/

07:42 Myonuclear permanency

Gundersen 2016 Muscle memory and a new cellular model for muscle atrophy and hypertrophy https://pubmed.ncbi.nlm.nih.gov/26792335/

Snijders 2020 The concept of skeletal muscle memory: Evidence from animal and human studies https://pubmed.ncbi.nlm.nih.gov/32175681/

Yu 2020 Potential effects of long-term abuse of anabolic androgen steroids on human skeletal muscle https://pubmed.ncbi.nlm.nih.gov/32343079/

24:42 Myonuclear domain flexibility?

Murach 2018 Myonuclear Domain Flexibility Challenges Rigid Assumptions on Satellite Cell Contribution to Skeletal Muscle Fiber Hypertrophy https://pubmed.ncbi.nlm.nih.gov/29896117/

Bagley 2023 The myonuclear domain in adult skeletal muscle fibres: past, present and future https://pubmed.ncbi.nlm.nih.gov/36629254/

31:04 Myonuclear domain theory

36:31 Dr Kolliari-Turner's research

Doctoral Thesis Anabolic Androgenic Steroid doping in Weightlifting and the Summer Olympic Games alongside their impact on muscle memory and the human transcriptome https://research.brighton.ac.uk/en/studentTheses/anabolic-androgenic-steroid-doping-in-weightlifting-and-the-summe

Lima 2023 The MMAAS Project: An Observational Human Study Investigating the Effect of Anabolic Androgenic Steroid Use on Gene Expression and the Molecular Mechanism of Muscle Memory https://pubmed.ncbi.nlm.nih.gov/35533133/

Smit 2021 Positive and negative side effects of androgen abuse. The HAARLEM study: A one-year prospective cohort study in 100 men https://pubmed.ncbi.nlm.nih.gov/33038020/

57:05 Other research on past-AAS use and higher myonuclei density

Nielsen 2023 Higher myonuclei density in muscle fibers persists among former users of anabolic androgenic steroids https://pubmed.ncbi.nlm.nih.gov/37466198/

Eriksson Doctoral Thesis 2006 Strength training and anabolic steroids: a comparative study of the trapezius, a shoulder muscle and the vastus lateralis, a thigh muscle, of strength trained athletes http://umu.diva-portal.org/smash/record.jsf?pid=diva2%3A144813&dswid=-2747

1:04:45 The challenges of being enhanced

1:16:14 Closing out the natural podcast

Ep. 237 - What is the Dietary Fat Minimum Intake? (MASScast 7 ft. Dr. Eric Trexler) Aug 28, 2023

Show notes

The MASScast Iron Culture episodes are back! Today Dr. Eric Trexler joins us to answer the murky question: "What is an evidence-based guideline for a minimum dietary fat intake?" It's easy to find guidelines and minimums for various circumstances and goals for protein, and while there is some debate, the same could be said for carbohydrate. However, a minimum intake for fat has been elusive. Fortunately, Dr. Trexler has been thinking deeply about this topic and wrote an extensive article on the topic in our upcoming issue of The MASS Research Review, and he's here to discuss his conclusions in depth with the CULT. Make sure to tune in, as this information can inform best practices in various situations, as the answer isn't a simple black and white one.

Ep. 236 - Muscle Fiber Types & Training Explained (feat Andy Galpin) Aug 21, 2023

Show notes

Dr. Andy Galpin, world leading muscle fiber researcher, is back on Iron Culture! Dr. Galpin is not only a researcher, but a sports scientist and coach working with some of the most prominent elite athletes in the world, and an excellent science communicator. So, it was a privilege to have him on to talk Muscle fiber typing; because everyone talks about it, but very few people get it right when they do. Should you train differently if you're predominantly a fast or slow twitch lifter? Can slow and fast fibers convert into one another? How do we measure the fiber composition of muscles? Are fast twitch fibers stronger than slow twitch? Can you produce fiber-type specific hypertrophy? Why are exercise science classes still teaching things about muscle fiber types that were shown to be wrong decades ago? What is on the horizon in this area of research? All of these questions are answered in this highly educational episode!

00:00 Welcoming back Dr Andy Galpin to the Iron Culture Joe Rogan experience and the muscle biopsy procedure

10:14 History of the muscle biopsy

14:03 (re)Introducing Dr Andy Galpin

Iron Culture Ep. 20 – The Problem With #Science https://www.youtube.com/watch?v=nHf0QG1Nw_0&t=1s

19:14 The different function of muscles and fiber types

30:50 Fiber type profiling and the methodological limitations

39:21 Science communication and the defensible and indefensible reasons for the perpetuation of muscle fiber myths

52:22 The multinucleated cell and limitations of current research methods

1:09:44 The history of fiber typing and new methods

1:31:46 Practical takeaways for coaches

1:44:15 Andy's coaching philosophy and determinants of performance

1:52:08 Closing out and where to find Andy

Website https://www.andygalpin.com/

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

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

ResearchGate https://www.researchgate.net/profile/Andrew-Galpin

Ep. 235 - The Bikini Division - The Good, Bad, & Ugly (feat Laurin Conlin) Aug 14, 2023

Show notes

Laurin Conlin is back on Iron Culture after a long hiatus! For those who missed her first appearance, Laurin Conlin, MS is a coach and high-level competitor, having competed as an IFBB Pro Bikini athlete from 2014-2018. She recently visited Eric before they flew to Melbourne to present at the annual Ultimate Evidence Based Conference at JPS Health & Fitness. In her and Eric's conversations in and around the event, they discussed "the competitor trap"; the unique atmosphere and culture in the NPC and IFBB that seems to encourage bikini competitors specifically to compete annually, stay lean, and in many cases work with coaching teams with bad reputations. Why does this happen, and what are the consequences? Tune in to find out!

00:00 Laurin's New Zealand journey and travel tips with Eric

05:43 Reintroducing Laurin

Conlin 2021 Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial https://pubmed.ncbi.nlm.nih.gov/34187492/

Iron Culture Ep. 38- Flexible Dieting, Meal Plans & Nutrition (Ft. Laurin Conlin) https://www.youtube.com/watch?v=pKPXHb0v_Xs

09:26 The regular competition cycles of Bikini competitors

20:05 The appeal of competing in Bikini

35:32 The popularity, incentives, and pressures of competing in Bikini

46:23 The issues that competitors face

Washington Post Article https://www.washingtonpost.com/video/national/investigations/exploited-for-decades-female-bodybuilders-speak-out/2022/10/25/a93a60ff-b70a-42de-8cf6-7ed5f808f403_video.html

1:07:35 The changes that need to be made

1:17:33 Educating others and the pushback

1:23:33 Social media influencers and the algorithm

1:34:27 Where can you find Laurin?

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

Team LoCoFit https://www.teamlocofit.com/

Ep. 234 - The Ronnie Recap (feat. Conor Heffernan) Aug 07, 2023

Show notes

Last week we dropped the bombshell that we were going to have the opportunity to interview icon and 8x Mr. Olympia Ronnie Coleman, this week, we recap how it went. This episode was recorded while we were still in Texas, after returning to Austin following our road trip to the original Metroflex in Arlington. We not only got to interview Ronnie while there but also Brian Dobson, the founder of Metroflex and the man who shepherded Ronnie into competitive bodybuilding. The story of Metroflex and the philosophy it's based on is just as important as Ronnie's story, as it helps us understand the environment where this champion formed. We also had the pleasure and privilege of interviewing Big J, who we are eternally grateful to as he was the one who set up our interview with big Ron. He shared his experiences as the training partner of Ronnie and as a long-time member of Metroflex. You'll learn a lot of interesting things in this episode, like: what was the Texas bodybuilding scene like decades ago? What were Ronnie's early competitive experiences like? Who were Ronnie's inspirations? What was Metroflex like at that time and how did its culture form? You don't want to miss this one if you're a fan of contemporary bodybuilding!

00:00 Yeah buddy! (intro)

06:57 Conor and Eric's experiences of Metroflex

Iron Culture Ep 234 We Met Ronnie Coleman- The Recap (feat. Conor Heffernan) https://www.youtube.com/watch?v=RIRZnkzsLlk

16:10 Metroflex and gym cultures

29:26 The community of intensity and the importance of environment

38:36 Defining a "hardcore" gym

48:10 Meeting Ronnie

1:06:14 Dogma vs intensity

1:20:12 Training, motivation, and how it fits into your life

1:24:15 Brian Dobson, lunges, and muscular glutes

1:31:00 Closing out a hardcore Iron Culture episode

Ep. 233 - The Road to Ronnie (feat. Conor Heffernan) Jul 31, 2023

Show notes

Yup, it's confirmed. We're going to interview living legend, 8-time Mr. Olympia Ronnie Coleman at the one and only Metroflex in Arlington Texas, in person, along with its founder Brian Dobson, and long-time training partner of The King, Big J. This is huge news and a big part of our Iron Culture documentary filming in Texas. Eric, Omar, and Conor recorded this episode just days before heading to Metroflex after confirmation of the interview. They discuss the cultural and historical impact of Ronnie Coleman on bodybuilding, and beyond, tune in, because the next episode will be the recap!

00:00 The Road to Ronnie and a rundown of the history of bodybuilding

12:18 The historical context of the Olympia at the time

21:00 The mass monster era

31:19 The impact of Ronnie's reign

44:17 Ronnie's training environment

47:32 Closing out

Ep. 232 - Iron Culture Documentary Update Jul 24, 2023

Show notes

With both hosts traveling to Texas, this is one of the rare weeks in which you get only Eric. Even more tragic (or perhaps a relief), you only get him for 10 minutes. But, it's an exciting 10 minutes as you'll learn exactly why the duo is headed to Texas: to from the holy hunk trinity by meeting up with Dr. Conor Heffernan for the second filming location of the Iron Culture Documentary. We'll be there with cameraman and audio editor extraordinaire Brandon Wells, to do it live. Where exactly are we filming? What exactly are we filming, and what are the future plans for the doc? Tune in to find out and we'll all see you next week, in person, in full!

Ep. 231 - Keeping Strength While Cutting & Fiber-type Specific Hypertrophy (MASScast 6) Jul 17, 2023

Show notes

In this MASScast episode Dr. Helms shares his recent experience cutting down to and competing in the 83kg category - a weight class lower than his typical - in the midst of his bodybuilding contest prep, and how he maintained the vast majority of strength from the start to the finish of this process. Then, he does a deep dive on the topic of muscle fiber-type specific hypertrophy, with a focus on a new systematic review that asked the question of whether blood flow restriction training can cause it.

For more MASS science-based content check out https://massresearchreview.com (en español https://revistamass.com/)

00:00 They said he couldn't do it… but first, reviewing (non-AI) reviews

16:12 Eric's meet recap

30:40 Weight cuts for Powerlifting

37:49 Discovering what weight class to compete in

47:22 The timeline of moving down a weight class and explaining coefficients

1:05:01 Fiber-type specific hypertrophy and some applications

Schoenfeld 2023 Fiber-Type-Specific Hypertrophy with the Use of Low-Load Blood Flow Restriction Resistance Training: A Systematic Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10204387/

Bjørnsen 2019 Type 1 Muscle Fiber Hypertrophy after Blood Flow-restricted Training in Powerlifters https://pubmed.ncbi.nlm.nih.gov/30188363/

Grgic 2020 The Effects of Low-Load Vs. High-Load Resistance Training on Muscle Fiber Hypertrophy: A Meta-Analysis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7706639/

1:22:21 Contrasting results

Hansen 2020 Effects of alternating blood flow restricted training and heavy-load resistance training on myofiber morphology and mechanical muscle function https://pubmed.ncbi.nlm.nih.gov/32324471/

Davids 2021 Acute cellular and molecular responses and chronic adaptations to low-load blood flow restriction and high-load resistance exercise in trained individuals https://pubmed.ncbi.nlm.nih.gov/34554017/

Sieljacks 2019 Six Weeks of Low-Load Blood Flow Restricted and High-Load Resistance Exercise Training Produce Similar Increases in Cumulative Myofibrillar Protein Synthesis and Ribosomal Biogenesis in Healthy Males https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6548815/

Bjørnsen 2019 Delayed myonuclear addition, myofiber hypertrophy, and increases in strength with high-frequency low-load blood flow restricted training to volitional failure. https://pubmed.ncbi.nlm.nih.gov/30543499/

Bjørnsen 2021 Frequent blood flow restricted training not to failure and to failure induces similar gains in myonuclei and muscle mass.

1:33:17 Applications of BFR for trained individuals

1:42:43 Closing out another monster MASScast Episode

Ep. 230 - The Biggest Powerlifting Comeback of 2023 (feat Pana)? Jul 10, 2023

Show notes

We are joined by Panagiotis "Pana" Tarinidis, the now two-time 66kg IPF unequipped World Champion fresh off his win at the 2023 world championships in Malta. His story is one of redemption, as despite winning Worlds in 2021, he placed 5th at Worlds last year, and bombed out of the European Championship in November. But more importantly, we learn what fuels Pana, his connection with his father, what this win meant to him and his family, and how important community is for a growing sport like powerlifting. Take notice that France tied the US women's team and placed second to the men's team at worlds, something no one predicted just a few years ago. France is definitely on the rise and a key aspect of that growth is the sense of and commitment to community among French powerlifters, that Pana embodies.

00:00 Introducing Pana and his cinematic arc

13:32 Pana's difficult 2022

31:52 Eric's analysis on Pana's potential as a natural bodybuilder

34:45 The growth of Powerlifting in France and the importance of community

1:03:21 The America apology tour and increasing the popularity of Powerlifting

1:11:42 What's next for Pana

1:17:40 Pana's weight and water cuts to make the 66kg weight class

1:26:10 One final question for Pana and closing out

Where to find Pana:

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

YouTube https://www.youtube.com/channel/UCB1ZlR9h035btvu0t6qFWYg

The Panash Training App https://thepanash.app/