Iron Culture presented by MASS

Latest Episodes:

Ep. 229 - Is Failure More Important Than Volume For Hypertrophy (MASScast 4 ft. Dr. Zourdos & Zac Robinson) Jul 03, 2023

Show notes

In this MASScast episode, we're joined not only by MASScast fellow host Dr. Mike Zourdos but also Ph.D. candidate Zac Robinson of Data Driven Strength, both of whom are co-authors on a pre-print that is making a lot of waves in the evidence-based community. Their series of meta-regressions has shown that perhaps the impact of failure is more substantial than previously believed, at least for hypertrophy. But is it that simple? Also, is this paper a "game changer" when it comes to the understanding how volume and effort relate to hypertrophy? Tune in to find out the details that almost everyone talking about this paper, besides the authors themselves, are getting wrong.

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

00:00 A breakdown of what you are going to learn… in exactly one minute (and reintroducing the Dr Mike Zourdos and Zac Robinson)

4:38 Introducing the paper and how the data was analysed

Robinson 2023 Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy https://sportrxiv.org/index.php/server/preprint/view/295

Refalo 2023 Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis https://pubmed.ncbi.nlm.nih.gov/36334240/

19:35 Estimating RIR from alternative set structures (cluster and rest redistribution sets) and velocity-based training

Carroll 2019 Skeletal Muscle Fiber Adaptations Following Resistance Training Using Repetition Maximums or Relative Intensity https://pubmed.ncbi.nlm.nih.gov/31373325/

Lasevicius 2022 Muscle failure promotes greater muscle hypertrophy in low-load but not in high-load resistance training. https://pubmed.ncbi.nlm.nih.gov/31895290/

30:05 What surprised Mike about the findings?

39:00 Going in-depth on the meta regression models and how resistance training variables interact with each other

Schoenfeld 2017 Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/27433992/

Baz-Valle 2022 A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy https://pubmed.ncbi.nlm.nih.gov/35291645/

1:00:57 The relationship between volume and hypertrophy

1:15:33 The broader issues with resistance training research

1:34:34 Concluding summary of the paper and where to find our guests

Zac Robinson

Instagram @zac.datadrivenstrength and @datadrivenstrength

Data Driven Strength Podcast https://podcasters.spotify.com/pod/show/datadrivenstrength

ResearchGate https://www.researchgate.net/profile/Zac-Robinson-2

Dr Mike Zourdos

ResearchGate https://www.researchgate.net/profile/Michael-Zourdos-2

Ep. 228 - The State of Powerlifting (IPF Worlds 2023) Jun 26, 2023

Show notes

With Eric freshly back from coaching and commentating (how dare he) at IPF Classic Worlds 2023 - the largest, most competitive worlds to date - it only makes sense for a recap and discussion regarding the state of powerlifting. How have things changed after the recent Sheffield? Are the champions of today different than the champions of the past? How are things like judging changing with the advent of video replay, and how has the growth of powerlifting impacted the sport? With live-streaming of Worlds on the Olympics YouTube channel while also being televised on Eurosport, are we moving into a new era?

Ep. 227 - Is Formal Education Worth it? (MASScast 3 ft. Lauren Colenso-Semple) Jun 19, 2023

Show notes

Let's face it, going to school isn't cheap. Moreso, you can learn almost anything online that you can learn in school. So is it worth it? How about for personal trainers? If it is worth it, for who and when? We're joined on MASScast 3 by Lauren Colenso-Semple who is nearly finished with her PhD. Not only does she share her valuable perspective, but she also reviews some interesting new research on women's rugby coaches, many of whom - despite holding a bachelor's or master's degree - don't see the value in staying up with research, and prefer to get continued education from social media. Perhaps unsurprisingly, many of the same coaches also have some shocking misconceptions about female physiology…

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

00:00 Welcoming Lauren back as a host of Iron Culture??!!

09:10 Continued education of coaches, trainers, and practitioners

Nolan 2023 'There's a perfect way to do things, and there's a real way to do things': Attitudes, beliefs and practices of strength and conditioning coaches in elite international women's rugby union https://journals.sagepub.com/doi/10.1177/17479541231169371

27:37 Barriers to entry and incentivising continued education

56:54 Busting myths vs creating actionable content: evaluating the quality of information

1:07:07 The educational structure in the personal training industry and considerations for your career

1:21:15 Practical applications (education makes you a worse personal trainer!?)

1:34:40 Considering specific and specialised education to improve your practice

1:41:40 Closing statement and where to find Lauren

Instagram @laurencs1 https://www.instagram.com/laurencs1/?igshid=NDk5N2NlZjQ=

ResearchGate https://www.researchgate.net/profile/Lauren-Colenso-Semple

Ep. 226 - How Strong Do You Need To Be, Really? (Feat Dr Pak) Jun 12, 2023

Show notes

Patroklos Androulakis-Korakakis, AKA "Dr. Pak", is back! In this episode we caught up with Dr. Pak while he was visiting Omar's home turf in Toronto! There they trained together, and after a crappy training session where they failed PR attempts, they decided to have a completely unrelated episode on why strength is overrated. No, but seriously folks, this is a great discussion of specificity and transfer of strength. We discuss research that suggests maybe going from a 300lbs to a 400 or 500lbs deadlift won't actually improve performance in most sports, or certainly activities of daily living. This leads into a discussion of how gaining strength at a novice or intermediate level may require different efforts and strategies, and may also be due to somewhat different adaptations. Tune in, this isn't one to miss!

00:00 Functional fitness and re-introducing Dr Pak

4:46 Powerlifting, specificity, and low back strength

Androulakis-Korakakis 2021 Comparison of Isolated Lumbar Extension Strength in Competitive and Noncompetitive Powerlifters, and Recreationally Trained Men https://pubmed.ncbi.nlm.nih.gov/29979273/

Rossi 2018 Strength, body composition, and functional outcomes in the squat versus leg press exercises https://pubmed.ncbi.nlm.nih.gov/27735888/

22:53 Exploring adaptations to training, and the relationship between hypertrophy and strength

Fisher 2013 A randomized trial to consider the effect of Romanian deadlift exercise on the development of lumbar extension strength https://pubmed.ncbi.nlm.nih.gov/23867152/

Steele 2020 Does increasing an athletes' strength improve sports performance? A critical review with suggestions to help answer this, and other, causal questions in sport science https://www.jstage.jst.go.jp/article/trainology/9/1/9_32/_article

Schoenfeld 2017 Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/28834797/

37:52 Practical examples of hypertrophy/weight gain and increased strength

Latella 2023 Longitudinal growth modelling of strength adaptations in powerlifting athletes across ages in males and females https://sportrxiv.org/index.php/server/preprint/view/218

Iron Culture Ep. 196- How Much Training Do Powerlifters Actually Need To Get Stronger (Ft. Dr. Pak) https://www.youtube.com/watch?v=2EJ0Qp6spGQ

58:48 Closing out with some links (and where to find Dr Pak)

Raskol Apparel https://raskolapparel.com/

MASS Research Review https://massresearchreview.com/

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

ResearchGate https://www.researchgate.net/profile/Patroklos-Androulakis-Korakakis

Ep. 225 - Be Stronger NOW: Top Sets & Avoiding Stress & Social Media (MASScast 2 ft. Mike Zourdos) Jun 05, 2023

Show notes

We're back with MASScast episode 2 and we're joined by Dr. Mike Zourdos to discuss several things which can impact your strength performance right now. In this episode we discuss the effect of mental stress on lifting performance, the effect of social media use on lifting performance, and post-activation potentiation, which is a tool where you can potentiate your back off sets' performance with a heavy top set. What constitutes mental stress? How do you minimise the negative effects of mental stress when it can't be avoided? What type of social media usage might be a bad idea before training? How can you set up your top sets in such a way to improve your volume performance in back off sets the most? Join us as we answer all these questions!

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

00:00 Welcoming back Dr Mike Zourdos to the Iron Culture and reviewing reviews.

08:24 What is mental fatigue, and how is it measured?

Iron Culture Ep. 135- Lifting For Endurance Athletes https://www.youtube.com/watch?v=YjOMuzSc1PM

Gantois 2021 Mental Fatigue From Smartphone Use Reduces Volume-Load in Resistance Training: A Randomized, Single-Blinded Cross-Over Study https://pubmed.ncbi.nlm.nih.gov/34000894/

de Queiros 2021 Mental Fatigue Reduces Training Volume in Resistance Exercise: A Cross-Over and Randomized Study https://pubmed.ncbi.nlm.nih.gov/32962539/

17:51 The Stroop test vs. real world demands

29:40 How much mental fatigue is required to impair performance?

Fortes 2022 Effects of social media on smartphone use before and during velocity-based resistance exercise on cognitive interference control and physiological measures in trained adults https://pubmed.ncbi.nlm.nih.gov/33372542/

Cook 2012 Changes in salivary testosterone concentrations and subsequent voluntary squat performance following the presentation of short video clips https://pubmed.ncbi.nlm.nih.gov/21983238/

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

Dallaway 2022 How am I doing? Performance feedback mitigates the effects of mental fatigue on endurance exercise performance https://www.sciencedirect.com/science/article/pii/S1469029222000784

50:04 Dissipating mental fatigue and maximal strength performance

Smith 2019 Comparing the Effects of Three Cognitive Tasks on Indicators of Mental Fatigue https://pubmed.ncbi.nlm.nih.gov/31188721/

Alix-Fages 2023 Mental Fatigue From Smartphone Use or Stroop Task Does Not Affect Bench Press Force-Velocity Profile, One-Repetition Maximum, or Vertical Jump Performance https://pubmed.ncbi.nlm.nih.gov/37024109/

Russell 2019 The application of mental fatigue research to elite team sport performance: New perspectives https://pubmed.ncbi.nlm.nih.gov/30606625/

Bartholomew 2008 Strength gains after resistance training: the effect of stressful, negative life events https://pubmed.ncbi.nlm.nih.gov/18545186/

1:10:20 What is post-activation potentiation (PAP)? And applications for Powerlifting

de Freitas 2021 Postactivation Potentiation Improves Acute Resistance Exercise Performance and Muscular Force in Trained Men https://pubmed.ncbi.nlm.nih.gov/30507733/

Alves 2021 Postactivation Potentiation Improves Performance in a Resistance Training Session in Trained Men https://pubmed.ncbi.nlm.nih.gov/31567790/

Ep. 224 - The Return of HIT (high intensity training) May 29, 2023

Show notes

Here at Iron Culture we're overjoyed any time the legends of the game are remembered in the current age, and Mike Mentzer, one of the best-built proponents of HIT (High Intensity Training) - low volume, low frequency training to failure - is making a modern resurgence. Is it because he had a top tier golden age physique? Is it the appeal to hard work and masochism that we bodybuilders are always ready to eat up? Or is it the recent research in pre-print status that indicates going to failure might be better for hypertrophy? As you can expect, it's probably a combination of these factors and there's more than meets the eye to each. Join us this week as we go deep into this modern HIT resurgence.

Ep. 223 - Dietary Fat, Metabolic Rates & Low Carb Diets (MASScast 1 ft. Eric Trexler) May 22, 2023

Show notes

We have an exciting announcement at Iron Culture, we are combining forces with MASS, Monthly Applications in Strength Sport to bring you regular "MASScast" episodes where we will be joined by one or more of the expert MASS reviewers to talk science. In this inaugural MASScast episode we're joined by Dr. Eric Trexler to discuss surprising recent data that suggests basal metabolic rates have been decreasing at the population level over recent decades. Is this true? And if so, what's causing it? In addition, we discuss the continuing confusion regarding high versus low-carb diets. Where is the cut-off for being high or low carb, and when is each a good or bad approach? Listen in to learn what the latest data indicates and how to apply it!

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

00:00 Intro: expanding the Iron Culture pyramid

Iron Culture Ep. 164- A Scientific Examination of the Carnivore Diet https://www.youtube.com/watch?v=K336B32efS0

9:58 Trexler's background

Iron Culture Ep. 30- The Science of Weight Loss (Metabolic Adaptation) https://www.youtube.com/watch?v=SeslRPi4VWI&t=18s

16:11 Why is everyone's BMR dropping?

Speakman 2023 Total daily energy expenditure has declined over the past three decades due to declining basal expenditure, not reduced activity expenditure https://pubmed.ncbi.nlm.nih.gov/37100994/

31:17 Some compelling theories on the topic

38:25 The conflicting conclusions from this paper

48:51 Where are these puzzling findings coming from? And their potential applications

Raskol Apparel https://raskolapparel.com/

1:00:14 Where are we at with carbohydrates these days?

Ribeiro 2023 The Effects of Carbohydrate Intake on Body Composition and Muscular Strength in Trained Men Undergoing a Progressive Resistance Training https://pubmed.ncbi.nlm.nih.gov/37114196/

1:18:10 Explaining the conflicting anecdotes and evidence

Hokken 2021 Subcellular localization- and fibre type-dependent utilization of muscle glycogen during heavy resistance exercise in elite power and Olympic weightlifters https://pubmed.ncbi.nlm.nih.gov/32961628/

Vargas-Molina 2020 Effects of a ketogenic diet on body composition and strength in trained women https://pubmed.ncbi.nlm.nih.gov/32276630/

Vargas-Molina 2021 Effects of a low-carbohydrate ketogenic diet on health parameters in resistance-trained women https://pubmed.ncbi.nlm.nih.gov/34003364/

King 2022 The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/35809162/

1:30:14 Shoutout to the Pancreas Duke and one final question on the Ribeiro study

1:35:14 Closing out another MONSTER episode and where to find Trexler

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

Monthly Applications in Strength Sport https://massresearchreview.com/?fbclid=IwAR3FD1QAV8OsU0eE1E2a0VZll8EB5uzAJrjJD03B_wWujzhiSXc7zCTZbY8

Ep. 222 - Partials for Hypertrophy: A Formerly Fringe Idea May 15, 2023

Show notes

In this episode, we discuss two topics, when and how to address fringe topics in the fitness space and the growing data in support of long muscle length partials for hypertrophy. In the former discussion, we discuss how science communicators are often in a difficult position when addressing such fringe ideas. When these beliefs are believed by small segments of the population - especially if they are potentially harmful - simply addressing them can potentially give them more legitimacy if not done right. Then we dive into "lengthened partials", which only a couple of years ago would have been lumped in with the more common short muscle length partials you roll your eyes at in the gym all the time (think half squats). While formerly a fringe idea, the data continues to elucidate that this approach may have merit for hypertrophy.

00:00 Reviewing reviews: addressing the carnivore diet.

Iron Culture Ep. 164- A Scientific Examination of the Carnivore Diet https://www.youtube.com/watch?v=K336B32efS0

40:15 Stretch-mediated hypertrophy and lengthened partials

Ep. 189- Stretching & Range of Motion for Strength and Hypertrophy https://www.youtube.com/watch?v=VFrO2UQoIBg

Monthly Applications In Strength Sport http://www.strongerbyscience.com/mass/

Warneke 2023 Comparison of the effects of long-lasting static stretching and hypertrophy training on maximal strength, muscle thickness and flexibility in the plantar flexors https://pubmed.ncbi.nlm.nih.gov/37029826/

Kassiano 2023 Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths https://pubmed.ncbi.nlm.nih.gov/37015016/

Schoenfeld 2020 Effects of range of motion on muscle development during resistance training interventions: A systematic review https://pubmed.ncbi.nlm.nih.gov/32030125/

Maeo 2021 Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths https://pubmed.ncbi.nlm.nih.gov/33009197/

Goto 2019 Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men https://pubmed.ncbi.nlm.nih.gov/31034463/

Werkhausen 2021 Adaptations to explosive resistance training with partial range of motion are not inferior to full range of motion https://pubmed.ncbi.nlm.nih.gov/33465838/

Pedrosa 2022 Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths https://pubmed.ncbi.nlm.nih.gov/33977835/

Wolf 2023 Partial Vs Full Range of Motion Resistance Training: A Systematic Review and Meta-Analysis https://journal.iusca.org/index.php/Journal/article/view/182

59:24 Applications of full RoM vs partials

1:16:26 How to standardize RoM in lengthened partials

1:26:58 Applicability to strength

Kitai 1989 Specificity of joint angle in isometric training https://pubmed.ncbi.nlm.nih.gov/2737195/

1:39:32 Eric's conclusions and closing out

Ep. 221 - The World's Strongest Man (feat Mitchell Hooper) May 08, 2023

Show notes

In this episode, we're joined by Mitchell Hooper fresh off his 2023 World's Strongest Man (WSM) win. In addition to winning the 2023 WSM, he also won the 2023 Arnold Strongman Classic. He is among only four competitors to have won these two titles in the same year, and he is the youngest ever to do so, now sitting among living legends Brian Shaw, Žydrūnas Savickas, and Hafþór Júlíus Björnsson. In our conversation we discuss how Mitchell seemingly burst onto the scene out of nowhere, what it's like competing in the WSM, his future, the future of strongman and the WSM in the modern era, and his perspective on being a champion and ambassador. Finally, we discuss how Mitchell's education - having a master's degree in exercise physiology - influenced his training approach, which is surprisingly simple and seemingly non-traditional. As a relative newcomer to the sport, his approach hasn't been influenced by typical strongman "dogma" and thus, his entrance onto the scene may have a revolutionary impact on how athletes train for strongman and strongwoman in the modern era.

Ep. 220 - The Lifting Stones of Ireland (feat David Keohan) May 01, 2023

Show notes

You've probably heard of the famous, ancient lifting stones in Iceland and Scotland, some of which are even replicated and used in strongman competitions. But did you know that over 20 stones (and still counting) have been uncovered just in the last few years in Ireland, many of them heavier than the stones in Iceland and Scotland, by primarily one man? That man, Kettlebell Sport World Champion and amateur historian David Keohan (affectionately called "Indiana Stones") joins us in this episode to discuss the incredible stories of how these stones were unearthed. You'll hear about these ancient stones and their rich cultural significance and connections to mythology. While we often think of history as something in the past, when you tune in you'll learn how some history is still being uncovered in real time!

00:00 Paying respects to a ⭐ ⭐ ⭐ ⭐ ⭐ review

3:20 Introducing David Keohan and lifting stones in Ireland

Rogue Fitness documentaries

Stoneland: https://www.youtube.com/watch?v=MhQlNwxn5oo

Fullsterkur: https://www.youtube.com/watch?v=79Tcsg2Yac8

Levantadores: https://www.youtube.com/watch?v=vck32S27RmM

19:53 Researching the stones

32:18 The process of finding the stones and recording the findings

37:24 Promoting the (oral) history of the stones

52:26 Significance of the symbolism of the stones

1:05:45 Closing out and where to find David

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