Iron Culture presented by MASS

Latest Episodes:

Ep. 189 - Stretching & Range of Motion for Strength and Hypertrophy Sep 19, 2022

Show notes

Full ROM is king, right? Well, more or less. But why? And are there any types of partials that are worthwhile? What if your goal is strength? What if your goal is hypertrophy? In this episode we're joined by two academics who helped answer these questions: Dr. Alyssa Joy Spence, an international grade powerlifter, powerlifting coach with TSA and lecturer at AUT who did her PhD thesis on the effects of stretching on powerlifting performance, as well as Milo Wolf, a strength and physique athlete and coach with stronger by science and PhD candidate at Solent University studying the effects of different ranges of motion on hypertrophy.

00:00 The banter podcast and introducing Milo and Alyssa

9:45 Discussing "Range of Motion" in the context of hypertrophy

Milo's new Meta will be linked here when it's out!

21:00 What we know about stretching for hypertrophy and strength

Warneke 2022 Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility https://pubmed.ncbi.nlm.nih.gov/35694390/

30:32 When and how to implement stretching to improve performance

45:45 Strength-specific ROM: partials for sticking points, injuries, and psychology?

1:00:14 Resistance and strength curves

1:07:51 Is there such a thing as being too stretched?

1:15:48 Training at long muscle lengths: biarticular and monoarticular muscles

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/

Maeo 2022 Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position https://pubmed.ncbi.nlm.nih.gov/35819335/

Stasinaki 2018 Triceps Brachii Muscle Strength and Architectural Adaptations with Resistance Training Exercises at Short or Long Fascicle Length https://www.mdpi.com/2411-5142/3/2/28

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/

McMahon 2014 Muscular adaptations and insulin-like growth factor-1 responses to resistance training are stretch-mediated https://pubmed.ncbi.nlm.nih.gov/23625461/

Sato 2021 Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms https://pubmed.ncbi.nlm.nih.gov/34616309/

1:27:30 Touching on regional hypertrophy

1:31:39: How does stretching work and do we actually know?

1:33:51 Closing out and where to find Milo and Alyssa

Milo :

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

Muscle & Feels Podcast https://www.youtube.com/channel/UCfLkHRHcMxbdcZDWXfrLkBQ

Coaching https://wolfcoaching.net/

Research Output https://www.researchgate.net/profile/Milo-Wolf-2\

Alyssa:

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

Ep. 188 - Steroids, Aesthetics & Irresponsible Influencers Sep 12, 2022

Show notes

What does it mean to be "aesthetic", and is it possible to have an objective or universal definition of it? Obviously, there are attempts to do so in physique sport, but in society, as they say, "beauty is in the eye of the beholder". In fact, even in physique sports aesthetic standards change constantly and new competitive divisions regularly pop up, judging standards change, and people frequently disagree. Moving beyond the possibility of an agreed-upon definition or standard, would having them even be a good thing? How do external beauty standards and pressure impact us as humans who crave social acceptance in the social media age? How can you pursue aesthetic goals and get positive outcomes? There are no easy answers, but we welcome you to join us as we discuss!

00:00 Intro: reviewing reviews

11:10 In the pursuit of aesthetics

Can you Stay Shredded? https://www.strongerbyscience.com/stay-shredded/

MASS Research Review https://www.strongerbyscience.com/mass/

17:55 Defining the concept of aesthetics

24:27 Discussing anabolic steroids in the fitness industry

40:35 Societal influences on aesthetic standards and the impact of your personal experiences

51:40 TRT and the pressures of obtaining and maintaining a certain aesthetic

Zhou 2020 Trends and Patterns of Testosterone Therapy among U.S. Male Medicare Beneficiaries, 1999 to 2014 https://pubmed.ncbi.nlm.nih.gov/31928462/

57:29 Social media algorithms and other influences on decision making

Bhasin 2018 Testosterone Therapy in Men With Hypogonadism: An Endocrine Society Clinical Practice Guideline https://academic.oup.com/jcem/article/103/5/1715/4939465

1:03:05 The importance of your definition of success and underlying motivations in the pursuit of your aesthetic goals

Helms 2019 Towards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative Review https://pubmed.ncbi.nlm.nih.gov/31315180/

1:17:07 The impacts of improving health and performance on aesthetics

Iron Culture Episode 95: Old School Bodybuilding https://www.youtube.com/watch?v=O2m11U_7JmU

1:21:44 Different physique sport divisions and desired aesthetics

1:33:20 Beyond surface-level motivations for lifting

1:46:20 Closing out

Ep. 187 - Killing It For Over A Decade: The Sigma Nutrition Story Sep 05, 2022

Show notes

Sigma nutrition radio has been a staple for evidence-based nutrition podcasting for the better part of a decade. But truly, even among other similar podcasts, it's in a league of its own. The guest list is essentially the who's who of nutrition academia, with interviews digging into the nuance of research coming directly from the sources, covering an incredibly broad span of nutrition topics. Danny Lennon started this endeavor on his own, but in more recent years, it's expanded to include Dr. Alan Flanagan and Dr. Niamh Aspell. As Alan, Danny and Eric were recently at a conference together, Iron Culture took the opportunity to sit down with them and learn about what they've learned as one of the longest-running science-based nutrition podcasts.

00:00 Intro

Danny's Peachboi Shorts https://raskolapparel.com/collections/shorts

Sigma Nutrition Radio Ep. 442: Are Vegetables Detrimental to Health? https://open.spotify.com/episode/59oVF6ffJpQlNnPuJ0Ha3N?si=9abf0e4d4ede4a2e

10:22 The inception of Sigma Nutrition Radio and hosting podcasts

26:10: Staying up to date with the latest evidence in your guest's area of expertise (both academics and practitioners)

Iron Culture Ep. 182: How to call out B.S. and Pseudoscience https://www.youtube.com/watch?v=ckzuycwnRH8

31:50 Appraising and presenting evidence

44:10 Maintaining listenership while covering a broad range of topics and reaching a large audience

51:32 Areas of misinformation that require further inspection and scrutiny

59:12 Expanding and advancing Sigma Nutrition: holding epistemic humility and speaking within your area of expertise

1:21:35 Limits of domain-specific expertise

1:40:55 Challenging ill-informed perceptions and beliefs

1:50:29 The future of Sigma Nutrition and where to find them

Sigma Nutrition: https://sigmanutrition.com/

Alinea Nutrition: https://www.alineanutrition.com/

Instagram: @dannylennon_sigma & @thenutritional_advocate

Ep. 186 - The Resurrection of a Professional Toner Aug 29, 2022

Show notes

What happens when your passion becomes your career? From the outside, lifting as an occupation would be an enviable position for any lifting enthusiast. There are hidden drawbacks however as things such as financial incentives shroud over a once pure pursuit.

How do you keep the fire lit after over a decade of lifting when seemingly all stones have been overturned? If you're a member of the Cult, perhaps one of the two Hunks atop the Pyramid, you turn on your penlight and you begin navigating the encroaching darkness.

Ep. 185 - Bodybuilding Peaking Controversy: Is Water Wet? Aug 22, 2022

Show notes

"Evidence-based" bodybuilding peaking is somewhat of a misnomer, at least for all aspects of peaking at this stage of the game. Being able to construct a hypothesis based on physiology, is not the same as testing it. While we have empirical support that carb loading likely does enhance muscle size and appearance, the so-called "drying out" process that many bodybuilders partake in hasn't been studied, until recently. Join us in this episode as we discuss recent studies that assess the relationship between body water and bodybuilding success, and actually draw into question some traditional narratives."

00:00 Intro

MASS Research Review https://www.strongerbyscience.com/mass/

Iron Culture Episode 184: Breaking A World Record After A Catastrophic Injury with Joe Sullivan https://www.youtube.com/watch?v=UnScTvfgdEw

9:31 Bodybuilding Peak Week in Science

Barakat 2022 Can Bodybuilding Peak Week Manipulations Favorably Affect Muscle Size, Subcutaneous Thickness, and Related Body Composition Variables? A Case Study https://pubmed.ncbi.nlm.nih.gov/35878117/

16:26 Opposing "Evidence-based" Peak Week Hypotheses

Iron Culture Episode 109: Empiricism vs Rationalism: What Do We Really Know When It Comes To Fitness? https://www.youtube.com/watch?v=qT3KPnTgO7M

22:21 Carbohydrate-loading Research

Iron Culture Episode 36: How To Look Your Absolute Best: Peaking with Cliff Wilson https://www.youtube.com/watch?v=YShi00QoSTY

de Moraes 2019 Carbohydrate Loading Practice in Bodybuilders: Effects on Muscle Thickness, Photo Silhouette Scores, Mood States and Gastrointestinal Symptoms https://pubmed.ncbi.nlm.nih.gov/31827362/

Nunes 2022 Changes in Intra-to-Extra-Cellular Water Ratio and Bioelectrical Parameters from Day-Before to Day-Of Competition in Bodybuilders: A Pilot Study https://pubmed.ncbi.nlm.nih.gov/35202062/

Bamman 1993 Changes in body composition, diet, and strength of bodybuilders during the 12 weeks prior to competition https://pubmed.ncbi.nlm.nih.gov/8035587/

Chappell 2018 Nutritional Peak Week and Competition Day Strategies of Competitive Natural Bodybuilders https://pubmed.ncbi.nlm.nih.gov/30352979/

27:01 Natural vs Enhanced Peaking

Johansson 2005 Independent and combined effects of testosterone and growth hormone on extracellular water in hypopituitary men https://pubmed.ncbi.nlm.nih.gov/15827107/

McVeigh 2016 2,4-Dinitrophenol, the inferno drug: a netnographic study of user experiences in the quest for leanness https://www.tandfonline.com/doi/full/10.3109/14659891.2016.1149238

37:35: Reviewing the Nunes and Barakat Studies

46:51 Intracellular & Extracellular ≠ Intramuscular & Subcutaneous

53:10 Breaking down Chris' Peaking Strategy and the 3DMJ Strategy

Barakat 2022 Kendall's Tau Figure https://pubmed.ncbi.nlm.nih.gov/35878117/#&gid=article-figures&pid=figure-1-uid-0

58:25 The Relationship Between Muscle Glycogen and Water

Ep. 184 - Breaking A World Record After A Catastrophic Injury (ft. Joe Sullivan) Aug 15, 2022

Show notes

Joe Sullivan has been powerlifting for more than half his life. Starting as a young teen, Joe has been in and amongst the culture, starting with the USAPL, and eventually migrating to the untested side of the sport where he's made his mark for the better part of the last decade. Most recently he set the all-time world record squat in the 100kg class at an astonishing 380kg, but it was a long road to get here. He's overcome catastrophic injury, mental hurdles, and adversity that tie him deeply to powerlifting, and we were honored to have him on Iron Culture to share his candid perspective. He came from an era where raw powerlifting wasn't the default, and when raw lifters identified with one another first and foremost, rather than with their federation. So sit back and enjoy this conversation where you get an insider's viewpoint on the rapidly changing sport we know and love.

0:00 Introducing Joe

Jeremey Hamilton record-breaking meet @220lb/100kg https://www.youtube.com/watch?v=IHkMYQhoOVE

Iron Culture Episode 180: Cultural Shifts in Lifting https://www.youtube.com/watch?v=yRvaakZ4y6A

13:10 The rapid turnover and rise in raw/tested powerlifting

24:05 Joe's perspectives on changes in competition judging standards

33:32 Powerlifter stereotypes from a decade ago and Joe's shift to untested competition

39:53 Joe's journey and lifting career

1:01:08 Joe's comeback from injury and breaking squat records – "Adapt and Overcome"

Joe's bar bending squat https://www.youtube.com/watch?v=neYyq_ubavg

1:24:42 Reframing your mindset through your journey and separating yourself from where you once were

1:27:55 Where can you find Joe?

https://www.theaodcollective.com/

https://www.instagram.com/joesullivan_aod/

Ep. 183 - Overcoming Adversity & Building Resilience Aug 08, 2022

Show notes

What is the difference between a lifter who takes a hit, and keeps on lifting and the lifter who "used to bench 315 in high school?" Is it always that the former is harder working, more resilient, more committed lifter? How plastic are these traits? And are all "hits" the same? For some, when it rains it pours, and for others, they are lucky enough to get dolled out life's curveballs at a pace they can handle. Ultimately in this episode, we acknowledge that when viewing advanced lifters who've been at it for a long time, we are to some degree seeing survivorship bias. Further, we discuss how self-efficacy can be best built, and how to deal with what is, and what isn't in your locus or control. No matter what though, Iron Culture will continue to persist, demonstrating ultimate resilience, never missing a Monday release (and don't let anyone tell you otherwise).

0:00 - Intro

10:55 - Instagram reacts: revisiting misinformation/disinformation

Marton 2020 Science, advocacy, and quackery in nutritional books https://www.nature.com/articles/s41599-020-0415-6

Iron Culture episode 132: Where does Bro Science come from? https://www.youtube.com/watch?v=LFv5BkEp9mY

Vigotsky 2020 Improbable data patterns in the work of Barbalho et al. https://www.researchgate.net/publication/343051741_Improbable_data_patterns_in_the_work_of_Barbalho_et_al

35:30 - Question: "Why do some people get derailed when their routines get thrown while other people show resilience to unexpected challenges?"

Transtheoretical model of behavior change https://en.wikipedia.org/wiki/Transtheoretical_model

41:45 - Adversity builds self-efficacy. Dealing with what is and isn't in your locus of control

48:30 - Just-world fallacy and extreme ownership.

"Maximise given the constraints" Iron Culture episode 27: Natural Bodybuilding https://www.youtube.com/watch?v=m0AEvN2L9zU

58:20 - Practical applications for building self-efficacy and Eric's experiences

Iron Culture episode 83: You Are NOT An Advanced Lifter https://www.youtube.com/watch?v=b9cwQsABQ98

1:15:15 - Responses to fight or flight signals and tips for coaches

1:28:24 - Framing and calibration of adversity and resilience in your journey

1:34:49 - Delayed gratification of lifting and the power of your environment

Iron Culture episode 173: What is the Best Training Environment? https://www.youtube.com/watch?v=tEIUIiL9z5Q

1:46:02 - Wrapping it up

Ep. 182 - How to call out B.S. and Pseudoscience Aug 01, 2022

Show notes

Myth busting is a favorite past time of the "evidence based fitness community", and pwning noobs with copious "um actually"s is just part of the job, right? Well, yes and no. While it's more important than ever to combat mis and disinformation, it's arguably just as, if not more important, to do so in the right way…which, spoiler alert doesn't involve pwning said noobs. In fact, while those who use science to "dunk on the bros" do get more follows, props, and recognition, it likely comes from people already within the evidence based community, rather than without. So how does one make a true impact and change hearts and minds, rather than just preach to the choir? Join us to find out!

https://link.springer.com/article/10.1007/s40279-022-01702-2

Ep. 181- Is Natural Bodybuilding Dead? (Q&A) Jul 25, 2022

Show notes

What started out as a Q&A episode quickly evolved into an in-depth conversation surrounding the future of natural bodybuilding. To some inside the space, there are alarming signs of stagnation within the sport and in this episode, the hunks set out to examine if this really is the case.

Drawing upon personal experience, a healthy dose of history and broad observations of general socioeconomic trends, the picture painted might not be so grim. There will always be an appetite for hunks being hunky.

Oh and they also discuss carbohydrates before training.

Ep. 180 - Cultural Shifts in Lifting Jul 20, 2022

Show notes

The lifting community is more siloed than it used to be, and it is larger, so it's understandable why today we have a broad and varied cultural landscape. It's also more complex now in the modern age, and you can find parallel communities in the same lifting discipline with very little crossover. Further, in each community, the changing of the guards seems to be happening at an increasingly accelerated rate. The lifters, coaches, voices, and perspectives of today in any given subculture, don't seem to be the ones of yesterday. More so, the time between "today" and "yesterday" feels like it's getting shorter. Why is that? What role does social media play? Should we be concerned? Most importantly, what is the things that don't change? How do we use this information to avoid a "dark age"? Join us today on this episode of Iron Culture as we discuss the wild world of lifting, from an almost anthropological perspective, ultimately coming away with a deeper understanding of what unifies and what also persists beyond any single person.

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