Iron Culture presented by MASS

Latest Episodes:

Ep. 109 - Empiricism vs Rationalism: What Do We Really Know When It Comes To Fitness? Mar 08, 2021

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We often throw around terms like "rational skepticism" or "empirical evidence" without knowing the specific definitions of what they mean beyond a general sense of them indicating some aspect of scientific thought or inquiry. What is rationalism? What is empiricism? How do we actually evaluate the evidence to make conclusions when viewed from the perspective of each? In this episode, the whole MASS crew chats on Iron Culture to discuss how we form a rational theory based on logical reasoning, and evaluate actual empirical evidence to come to conclusions. How do you evaluate the strength of a rational argument? How do you use empirical evidence and rational thought in a complementary way to answer questions? Tune in to this episode and strengthen your critical thinking skills so you aren't simply a victim to the blowing winds of #science on social media.

Ep. 108 - Sustainable Fat Loss, Bench Plateaus & More (Q&A #1) Mar 01, 2021

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You got questions? We got answers. In fact, we have THE answers. In this episode Omar and Eric take a step in a bold direction, doing what no other podcasts or fitness content creators have previously done, and answer questions from our subscribers. No, it's never been done before, yes it's a wild idea never previously considered (and if someone claims they've done it or thought it already, trust us, they actually stole it from us). But ever the bold innovators, Iron Culture steps into the breach. No need to thank us.

Ep. 107 - Supplement Science: All About Citrulline & Citrulline Malate Feb 22, 2021

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Citrulline Malate, an emerging supplement in the scientific literature with an overall positive publishing record. More and more these days, you'll see it alongside the more scientifically established usual suspects like creatine and caffeine in multi-ingredient mixes. But what exactly is it? What's Citrulline? What's malate? What do they do? How do they work? What do we know, and what is yet to be determined? In this episode, we're joined by returning guests Ben Esgro and Eric Trexler to answer these questions. Ben is a registered dietitian with two master's degrees, one in sports nutrition and one in pharmaceutical chemistry, and he's been a supplement formulator and supplement company owner for over a decade. Dr. Eric Trexler actually did his Ph.D. dissertation on Citrulline, so it's safe to say we have probably the most informed duo on the topic in podcast history. So sit back, learn, and enjoy!

Ep. 106 - What Hardcore Lifters Get WRONG Feb 15, 2021

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Black and white Animal Pak posters, a mid-set roar lunk alarm be damned, a willingness to sacrifice, and a middle finger to the concept of "balance". Most people would agree these are "hardcore" archetypes. Many of us have lived it, some do currently, some call on it when needed, some respect it but aren't about that life, and others judge them for not being about it. Ultimately, it's a subjective mindsight that can have positive and negative effects on your life and even your goals. Also, from some perspectives, it's actually the easy way out. In this episode of Iron Culture, our hosts ponder the question "what does it mean to be hardcore?"

Ep. 105 - Powerlifting, Community & Opening Your Own Gym Feb 08, 2021

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Opening a community gym in the middle of a pandemic: crazy, or if done safely, sorely needed? That's exactly what Mike Farr (Silent Mike) and Jim McDonald did. These Nor Cal natives return from their previous episode alongside Alan Thrall and Eric Helms where we discussed what the heck is in the water in Sacramento that produces so many iconic lifting groups. They join us today to talk about their experience of pulling the trigger on their dream of opening a gym in Sacramento, despite the challenges of COVID. Philosophically, they have the outlook that you can only put your dreams on hold for so long, and that there will always be a reason not to do something. Ethically, these two didn't cut any corners in pursuit of their dreams. They realise that for folks like us, lifting has to find a way, because it's something we need. Learn how they provide their members the space as an outlet, while protecting their health, and not going bankrupt in this episode.

Ep. 104 - Bulking vs Cutting: What Should You Do? Feb 01, 2021

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Ahhh, the eternal question: should I bulk or cut? It seems like everyone at some point asks this question. In this episode, we tackle what seems like a simple question, but to do so we have to traverse concepts like P-ratios, body recomposition, the spectrum of novice to advanced lifter, rates of weight gain and loss, psychology and the impact of social media, setting appropriate expectations and more.

Ep. 103 - The History of Women's Bodybuilding Jan 25, 2021

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The women's bodybuilding division has arguably changed more than any other division in physique sport. It's gone through periods of existence, non-existence, change, challenge, popularity, obscurity, and reemergence. While many focus on the physical differences of say, Cory Everson, and Iris Kyle, many don't realize the changing pressures uniquely placed on female bodybuilders in the IFBB. In this episode, Dr. Conor Heffernan returns to recount the history of this division and juxtapose it to the male bodybuilding division. Further, we are rejoined by powerlifting champions Jessica Buettner and Natalie Hanson to juxtapose this historical perspective with their experience in powerlifting in the modern era, as women. As we say here at Iron Culture, the goal is to unite all lifters and to do that well we must put ourselves in the shoes of those we share the love of the iron with. We hope you enjoy the opportunity to do so in this episode!

Ep. 102 - Programming: Signal vs Noise Jan 18, 2021

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Without constraints, it's hard to know what direction to go in. But on the other hand, if you're too constrained it's hard to change direction in any meaningful way. This paradigm exists in many domains of life, but today we're discussing how it operates in training. You could conceptualise this as "top down" vs "bottom up" programming styles, but ultimately, the questions are: where do I begin and how do I adjust if it doesn't work? If you're an athlete, knowing the answer is how you make it to the next level, and if you're a coach, having a system to answer both questions is the cornerstone of your success. In this episode we tackle these questions, starting philosophically, and eventually getting down to specifics and providing examples and details. Dry your eye dear listener if you haven't hit a PR in months, today might be the start of something beautiful.

Ep. 101 - Blood Flow Restriction Training For Hypertrophy & Rehab Jan 11, 2021

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Literally, time to strap in for this one folks! Blood Flow Restriction training: hypertrophy training with light weights made as just effective as heavier weights by putting a wrap or cuff around an arm or leg! It sounds like a gimmick, but there are actually two decades of published research looking into this intervention. We're joined by returning guest and physical therapist Dr. Nick Licameli and Dr. Nick Rolnick, a first-timer Iron Culture guest who has not only published peer-reviewed articles on BFR for bodybuilding but also uses it extensively in his practice as a physical therapist. Not only do we learn about BFR in this episode, and its implications for mechanisms of hypertrophy among other things, but it serves as a foil to better understand gimmicks vs the real deal in fitness.

Ep. 100 - Iron Reflections Jan 07, 2021

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100 episodes, wow. We just want to say thank you, dear listener. What began as an excuse for us to hang out more often than our friends and families thought was healthy, turned into a bonified opportunity for us to learn about all the various permutations the iron can take, the interesting, cutting edge science related to it all, and the history of what came before. We hope you learned as much as we have, and that your connection to the iron has deepened, and become more multifaceted. In this episode, it's just us, reflecting on the journey thus far, and our favorite episodes out of the 100 we've had. Sit back and enjoy, because you were a part of making this happen.

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