Folgen
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In this Iron Culture, Sigma Nutrition Radio, SNA crossover, Dr. Joe Klemczewski returns! Dr. Joe, possibly the first online bodybuilding coach and person to advise clients to track macros before IIFYM was an acronym, joins us to reflect on the past and help us navigate the future. In the modern information age, there is more information than ever, which is a good thing, right? Perhaps, except that there is also more misinformation and disinformation than ever as well. While the evidence-based movement solved the problem of information inadequacy, we now face a much more complex problem of information illiteracy. What can you do to better navigate the “fake news” littering all aspects of social media, especially the nutrition space, and how can you facilitate better critical thinking in your clients and followers to reduce the likelihood they will undertake harmful diets? In this episode we tackle just that, discussing how paying attention to history and social changes can provide protection against modern fads.
Time stamps:
00:00 Danny, Erich? And sending our condolences to the listeners
https://raskolapparel.com/
02:37 Re-introducing Dr. Joe Klemczewski
09:57 Changes in science
18:01 Science education for the consumer
26:53 How Dr. Joe communicates science with nuance to different audiences and how society (and social media) operates to perpetuate beliefs
36:59 Discerning truth and fact from context – using the recent meta-regressions on volume and frequency as an example
Pelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain https://sportrxiv.org/index.php/server/preprint/view/460
51:00 The psychology of persuasion
59:34 Embedding heuristics and the utility of AI in academia
1:09:50 Broader trends in society, marketing strategies and delivering what is expected
1:21:46 Recapping the episode and closing out (be wary of Eric’s positivity propaganda)
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Even among the many monster episodes of Iron Culture, today’s episode truly stands out. First, the MASS crew discusses this new era of Iron Culture and lets the cult know what they can expect as the show pushes forward and climbs to new heights. After that, the crew has an insightful discussion about the science of satellite cells – what they are, when they might (or might not) matter, and how they intersect with many hypertrophy-related topics, such as sex differences, aging, muscle damage, and factors that limit long-term muscle growth.
The MASS crew records Iron Culture LIVE on YouTube, every Monday night at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!
If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link:
https://massresearchreview.com/office-hours/
Time stamps
0:00 Intro
0:21 Big announcements about the future of Iron Culture and MASS Office Hours
5:10 Helms reflects on “the merger”
7:04 Re-introducing Dr. Mike Zourdos
17:53 Re-introducing Dr. Lauren Colenso-Semple
26:38 Dr. Helms’ recent research
30:46 Dr. Trexler’s current research
34:20 A primer on satellite cells
49:31 The role of satellite cells during growth/maturation and during use of exogenous anabolics
51:21 Sex differences and exogenous anabolics
53:52 The impact of aging on satellite cells and their function
58:54 Do satellite cell responses to muscle damage play a major role in muscle growth?
1:02:37 Do satellite cells and myonuclear domain theory become more relevant for muscle growth when the magnitude of growth becomes more substantial?
1:10:01 Does hard training induce muscle hyperplasia?
1:19:06 If meaningful muscle hyperplasia does occur in response to resistance training, does that impact how we should approach or design training programs?
1:24:39 Wrapping up
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Fehlende Folgen?
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I’m going to break the fourth wall here and speak directly to our dear listeners. When we started this podcast almost six years ago, I never imagined it would last this long or become such a fixture in the community. The goal was always to create a space aimed at enriching the listener's appreciation and understanding of lifting. I want to thank every single person who has tuned in, supported throughout the years and engaged with us in this journey. I feel very confident in the future direction of Iron Culture with the two Erics taking lead. We'll catch you in that next episode from now, until the end of time.
With heartfelt gratitude,
Omar
Time stamps:
00:00 Erics… Omar
03:09 Reviewing reviews (including one from Dr. RayGun)
08:04 Future horizons and looking back
19:56 Trexler’s anniversary and some reflections
27:20 Climate change isn’t real… the science is the science and a quick update on the Iron Culture documentary
31:40 Trexler’s commentary and how he came to be on the cult
42:24 Helms reflects on some memorable episodes and guests
48:52 The Iron Culture mission statement
56:51 The future of Iron Culture (including the interview of a certain guest)
1:08:50 The running Iron Culture jokes
1:16:14 Coming full circle with some final thoughts
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In this Iron Culture/Sports Nutrition Association/Sigma Nutrition Radio crossover episode, host Eric Helms is joined by co-host Danny Lennon and guest Alex Thomas. Alex is the president of the Sports Nutrition Association who started this association years ago when he was rudely awakened to the fact that he couldn’t provide nutrition advice in his personal training clinic, despite having done so for years, having an RD on staff, and getting a degree in exercise science and nutrition. This prompted him to do a deep dive into scope of practice, insurance, legal requirements to provide nutrition coaching, and eventually to realise just how large of a gap there is in the nutrition coaching industry. Becoming aware of how common coach negligence leading to poorer consumer health is, spurred him to create the Sports Nutrition Association. Now SNA seeks to elevate the profession of nutrition coaching and protect the public. In this episode we navigate the confusing world of scope of practice, both legally and from a liability perspective, and why it’s not only an important box ticking exercise, but a fundamental part of serving your clients.
Time stamps:
00:00 Introduction to a podcast that needs a longer name and title
01:32 What is the Sports Nutrition Association?
06:15 Protected titles, scope of practice, and insurance
22:30 The importance of scope of practice and advice for practitioners
38:58 Trends and big claims in the space, risk/reward and consequences
51:36 Areas where practitioners should focus on and what to do going forward
1:00:06 The career pyramid for nutritionists
1:02:01 Closing out and where to find out more about the SNA
Website https://sportsnutritionassociation.com/
Instagram @sportsnutritionassociation https://www.instagram.com/sportsnutritionassociation/
Sigma Nutrition Radio https://sigmanutrition.com/podcast-welcome/
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In this Iron Culture/Sports Nutrition Association/Sigma Nutrition Radio crossover episode, host Eric Trexler is joined by co-host Danny Lennon and guest Dr. Shawn Arent. Dr. Arent is a professor and department chair at the University of South Carolina with a wealth of knowledge and research experience pertaining to nutritional strategies and supplements purported to support brain health and function. In this meeting of the minds, Eric, Danny, and Dr. Arent discuss the brain-related effects of carbohydrate, amino acids, caffeine (and caffeine-related substances), theanine, nicotine, fish oil, creatine, and much more. If you’re interested in preserving the health and function of your brain, listening to this episode is certainly a smart decision.
00:00 Introduction to another crossover episode and Dr Shawn Arent
03:20 Defining cognitive performance and function
07:48 The acute effects of carbohydrates and caffeine on fatigue
13:01 Carbohydrate mouth rinsing and glycogen depletion (and are bodybuilders athletes?)
26:15 The (non-linear) glycogen utilisation response to exercise
29:53 The role of protein (EAAs and BCAAs) on cognitive function
Daivs 1999 Effects of branched-chain amino acids and carbohydrate on fatigue during intermittent, high-intensity running https://pubmed.ncbi.nlm.nih.gov/10452228
36:06 Caffeine dose-response relationship on cognition
40:50 Caffeine timing and dosing strategies
51:38 Optimisation and thinking outside the box to minimise the effects of caffeine on sleep
55:18 Other (interesting) supplements with less evidence
1:01:28 Nicotine and sports culture
1:08:52 Supplementation for brain health and recommendations/protocols for TBIs
1:21:22 Closing out with some final take homes
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In this crossover episode of Iron Culture and MASS Office Hours, Dr. Trexler is joined by special guest Josh Pelland, a coach for Data Driven and a PhD candidate at Florida Atlantic University, to discuss Pelland's recent meta-analysis which investigates the effects of training volume and frequency on hypertrophy and strength outcomes. These data have created a lot of stir in the evidence based community as very high volumes seem to be associated with hypertrophy without a definitive plateau. But as you can expect, there’s much more to the story. The analysis synthesizes data from numerous studies and quantifies dose-response relationships by which higher training volumes and/or frequencies may lead to greater strength and muscle gains in response to resistance training. In a thorough discussion of the paper, Pelland discusses nuances, such as the point of diminishing returns where further volume or frequency may yield less significant gains, and highlights how individual factors like training experience and muscle group-specific responses affect outcomes. Practical recommendations include tailoring volume to individual needs, utilizing periodization and volume cycling to maximize adaptations, and addressing common pitfalls such as overtraining. Further, in this live episode audience questions drive deeper exploration into the practical implications of the findings and strategies for optimizing training programs based on current evidence.
If you liked this crossover, remember the MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join them for a future episode!
0:00 Introduction to another official crossover episode
MASS Office Hours Episode 58 (Is More Volume Always Better?) https://www.youtube.com/watch?v=0HErS8Hw12k
02:00 Getting to know Josh Pelland
07:35 An overview of Josh’s new preprint
Pelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain https://sportrxiv.org/index.php/server/preprint/view/460
Data Driven Strength Podcast - Volume and Hypertrophy: New Science Explained | S2E1 https://www.youtube.com/watch?v=yKRAVrf-798&t=0s
Data Driven Strength Podcast - Frequency and Hypertrophy: New Science Explained | S2E2 https://www.youtube.com/watch?v=1rxOj92Q4p8
14:01 The search strategy and volume/frequency quantification method comparison
25:43 Statistical models
30:51 Volume results
39:32 Volume efficiency tiers
1:08:47 Frequency results
1:16:43 Q&A Question 1: How was the volume of different exercises quantified?
1:18:36 Question 2: Disconnect between theoretical vs practical optimum?
1:25:00 Question 3: How were different set structures, intensification techniques, and proximity-to-failure accounted for?
1:28:55 Question 4: Recommendations for 6x/week Full Body Powerbuilding training?
1:30:53 Question 5: The potential effects of different partials and ranges of motion?
1:34:45 Question 6: Did the studies measure both hypertrophy and strength outcomes?
1:36:10 Question 7: Strength training recommendations for sprint cyclers?
1:39:03 Question 8: Upper vs lower body set volume tolerance?
1:40:45 Question 9: Moderator analyses on the impact of training status?
1:42:50 Question 10: How do you know if you are performing too much volume?
1:46:36 Wrapping up and where to find Josh
Data Driven Strength YouTube https://www.youtube.com/@datadrivenstrength
Instagram @josh.datadrivenstrength https://www.instagram.com/josh.datadrivenstrength/?hl=en
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There is a great deal of fitness content about strategically modifying your diet or changing your physique. Many of these strategies may appear to be simple on paper, but they are inseparable from the complexity of human perception and emotion. Whether we like it or not, diet or physique manipulation inherently interact with concepts relating to one’s confidence, body image, self-esteem, and relationship with food. Further, many fitness coaches and clients mistakenly believe that poor body image or self-esteem are improved by simply changing one’s body. A growing area of interest in the fitness space aims to directly address and improve these outcomes by focusing on beliefs and behaviors in the absence of physique manipulation. In this crossover episode with Sigma Nutrition Radio and the Sports Nutrition Association, Eric Trexler and Danny Lennon are joined by Dr. Gabrielle Fundaro to take an evidence-based and practical look at the ways diet or physique modifications interact with confidence, body image, and self-worth.
00:00 Welcome to another crossover episode (passively) dominated by Iron Culture
02:09 Defining body image and self-esteem
07:49 Relationship with food and weight stigma
21:22 Are your behaviours and beliefs really sustainable?
32:13 Different approaches to safe weight modification
39:19 Screening for risk factors and contraindications
47:20 Scope of practice and individuals who fall into the gaps
53:20 Interventions and approaches for improving body image
58:28 Closing out with some links
Sports Nutrition Association https://sportsnutritionassociation.com/
Sigma Nutrition https://sigmanutrition.com/
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The Iron Culture universe is expanding! In this crossover episode the host of Sigma Nutrition Radio, Danny Lennon, joins Eric Helms to co-host! Dr. Cliff Harvey, who did his PhD on ketogenic diets at AUT, joins Danny and Eric to discuss the often conflicting research and anecdotes on the effect of carbohydrates on lifting performance, adaptations and body composition change. Eric, Danny and Cliff are all on the Sports Nutrition Association (SNA) advisory board - an organisation dedicated to supporting the profession of sports nutrition. The board is packed with nutrition experts with a ton of experience. This is the first of many crossover episodes to come where Iron Culture, Sigma Nutrition Radio, and the SNA combine forces to bring you the best practical, science-based nutrition content possible!
00:00 Danny? Entering the multiverse (Sigma Iron Culture Nutrition Radio Ultra Podcast Show)
02:00 An update on carbohydrates for resistance training performance
05:34 The spectrum of carbohydrate intake related to work demands and Cliff’s approach
15:13 The complexities of substrate utilisation and glycogen replenishment
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/
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/
Naharudin 2019 Breakfast Omission Reduces Subsequent Resistance Exercise Performance https://pubmed.ncbi.nlm.nih.gov/30707135/
Naharudin 2020 Viscous placebo and carbohydrate breakfasts similarly decrease appetite and increase resistance exercise performance compared with a control breakfast in trained males https://pubmed.ncbi.nlm.nih.gov/32174286/
28:10 Intrasession carbohydrate intake and mouth rinsing
King 2024 Isoenergetic pre-exercise meals varying in carbohydrate similarly affect resistance training volume performance compared to placebo https://sportrxiv.org/index.php/server/preprint/view/443/version/566
41:03 The placebo/nocebo effect related to food intake around training
53:30 Reconsidering nutrient timing and individualising coaching approaches
1:06:54 Goals, optimising approaches, and methodological considerations in the research
Vargas-Molina 2020 Effects of a ketogenic diet on body composition and strength in trained women https://pubmed.ncbi.nlm.nih.gov/32276630/
Paoli 2021 Effects of Two Months of Very Low Carbohydrate Ketogenic Diet on Body Composition, Muscle Strength, Muscle Area, and Blood Parameters in Competitive Natural Body Builders https://pubmed.ncbi.nlm.nih.gov/33530512/
1:17:11 Individual approaches to ketogenic diets and does macronutrient distribution really matter?
Harvey 2019 Low-carbohydrate diets differing in carbohydrate restriction improve cardiometabolic and anthropometric markers in healthy adults: A randomised clinical trial https://pubmed.ncbi.nlm.nih.gov/30740270/
1:25:48 Considerations for a low carbohydrate/ketogenic approach and ketosis misunderstandings
1:30:02 The take home and closing out
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Weightlifting came before powerlifting, but did you know weightlifting wasn’t exactly the first barbell sport? Or rather, did you know that the first iteration of weightlifting was VERY different than what we see today in the Olympics? The history of weightlifting is fascinating, and in this episode of Iron Culture Drs Conor Heffernan and Cliff Harvey are back to share their experiences with, and the history of, All Around Lifting, the original barbell sport. With literally hundreds of potential lifts to compete in, All Around Lifters are barbell generalists rather than specialists, and both strong and versatile. Modern All Around meets are very similar to the original lifting competitions from the early 19th century before weightlifting centralised around the snatch, clean and jerk and clean and press (and eventually just the snatch and clean and jerk), and before modern strongman, powerlifting or CrossFit existed. While you may know Cliff Harvey as a nutrition researcher, he is also a former All Around world champion weightlifter and amateur historian. He shares his experience while Conor goes into the fascinating tale of how weightlifting began, and how modern All Around Lifting recaptures it.
00:00 Omar? And All Around lifting?
02:10 Welcoming back Drs. Conor Heffernan and Cliff Harvey and where everything lifting started
07:01 The format and how to prepare for All Around Lifting
15:11 The attraction of All Around Lifting
24:40 A deep dive into the history of All Around
38:49 Specialisation vs generalisation and accessibility of All Around
55:05 ‘Evidence-based’ training and individualisation
1:05:28 Cliff’s experience competing
1:15:10 Reframing your perspective and goals as you progress and age
1:20:35 Where to learn more about (and participate in) All Around Lifting and closing out
https://www.iawa.uk/
https://www.usawa.com/
https://www.youtube.com/@USAWAVideos
https://www.youtube.com/user/dinnie40
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How do we know what we know? And do we know what we think we know? If your answer is “I don’t know,” then this episode is for you. In this classic-style episode, Omar and Helms sit down for a spirited chat on epistemology: the theory of knowledge, as it relates to hypertrophy. In the “evidence-based” world some people always claim to have things figured out entirely. In the case of hypertrophy, some people currently can explain with a “model” what must occur in training to produce hypertrophy, in a logically consistent narrative, based in true aspects of physiology. However, just because something is logically consistent and contains elements of truth, doesn’t necessarily make it entirely correct. So first, we should ask, when and why should models be used in scientific inquiry? How do models sit in relation to empirical studies? How does one check the veracity of a model? Is a “model” really a model if nothing was actually modelled? Can it be valid if it is contradicted by dozens of controlled trials? Most importantly, will we ever be ok with feeling uncomfortable and embracing our ignorance in the search of knowledge? Or, are we doomed to repeat the mistake of prematurely clinging to intellectually satisfying, logical, complete, yet factually incorrect answers whenever there are gaps in our understanding that makes us uncomfortable?
00:00 Do you know what you know?
04:56 Fitness content creators and models of hypertrophy
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/
Robinson 2024 Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions https://pubmed.ncbi.nlm.nih.gov/38970765/
17:15 Studies in sport science without black and white results/answers and mathematical models
27:55 (Dis)confirming models and considering scientific evidence
The Evidence is Lacking for “Effective Reps” by Greg Nuckols https://www.strongerbyscience.com/effective-reps/
Grgic 2018 Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/29470825/
43:01 Engaging in dialogue regarding these models
48:24 Closing out this overdelivering 50 minute episode
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Research moves slow, well, at least slower than we wish it did. But, that doesn’t mean it doesn’t also produce paradigm shifts that shake up practice. In this episode Dr. Helms and Dr. Trexler sit down to answer questions using research, most of which that is actually still in the publication process and not yet available. This research will have a major impact on the future of practice in nutrition, as it relates to protein while dieting, training, as it relates to how much volume lifters perform, and cardio, for both training and health. You don’t want to miss this cutting edge research Q&A!
00:00 Can Trexler get out of the old school matrix? And an insight into scientific publishing
Helms 2014 Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation https://pubmed.ncbi.nlm.nih.gov/24864135/
Helms 2015 Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training https://pubmed.ncbi.nlm.nih.gov/24998610/
05:46 Getting into the Q&A. Question 1: Pprotein intakes during dieting
Helms 2014 A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes https://pubmed.ncbi.nlm.nih.gov/24092765/
Morton 2018 A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults https://pubmed.ncbi.nlm.nih.gov/28698222/
18:08 Unwrapping some Christmas gifts: Helms’ Masters research and some conclusion from the upcoming systematic review and meta-regression
Nunes 2022 Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adultshttps://pubmed.ncbi.nlm.nih.gov/35187864/
35:08 Question 2: Cardio intensity
https://massresearchreview.com/
Hamaya 2024 Time- vs Step-Based Physical Activity Metrics for Health https://pubmed.ncbi.nlm.nih.gov/38767892/
Steele 2021 Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Traininghttps://pubmed.ncbi.nlm.nih.gov/34822354/
Mielke 2024 Physical activity volume, frequency, and intensity: Associations with hypertension and obesity over 21 years in Australian womenhttps://pubmed.ncbi.nlm.nih.gov/38735532/
57:06 Question 3: Resistance training volume
Schoenfeld 2017 Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysishttps://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/
Robinson 2024 Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions https://pubmed.ncbi.nlm.nih.gov/38970765/
1:06:23 Closing out this hour of power episode
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In this Iron Culture episode Dr. Helms sits down with fellow 3DMJ coaches and Iron Culture veterans Brian Minor and Alberto Nunez for a spirited debate about who they each think are the top 5 natural male bodybuilders of all time. Bodybuilding is where art and culture meet science, where science meets sport, and if you are a fan of natural bodybuilding and its history, you will love this episode. Listen in as they struggle to even agree on a criteria for someone to be The Natty GOAT, learn little-known facts about the early years of Kai Greene’s career when he was natural, and pay careful attention to the honourable mentions, as there are many potential candidates, for the “Mt. Rushmore plus one” of natty competitive bodybuilding.
00:00 Welcome to an exciting episode without Omar and Trexler
02:29 Brian and Berto’s history with bodybuilding
Iron Culture Ep. 26- How Progressive Overload Actually Works https://www.youtube.com/watch?v=sfe8tsxFieI&t=37s
10:20 A debate of the Mt Rushmore + 1 of natural bodybuilding
23:00 A quick Kai Greene and IFBB/NPC history lesson
28:30 Continuing the debate
51:00 Fleshing out everyone’s 5th and final competitor and some honourable mentions
1:14:13 The top 5 ranked
1:20:48 Final comments and closing out
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Caffeine is incredibly popular among lifters and non-lifters alike. In a variety of cultures all across the globe (including the iron culture), caffeine is a daily staple. While most people use caffeine for a morning boost of energy, lifters have long used caffeine as a performance-enhancing supplement. There is a tremendous amount of evidence reporting acute ergogenic effects from a single dose of caffeine, but there is a surprising lack of research addressing critical questions about caffeine's utility as an "everyday" pre-workout supplement. In today's episode, Eric Trexler reviews a new study suggesting that caffeine improves performance when consumed in the morning, but not in the evening. This is followed by an in-depth discussion about when caffeine may (or may not) be effectively used as a performance-enhancing supplement, and how to balance potential tradeoffs between acute performance enhancement and sleep disruption.
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This week 2x 66kg IPF Open World Champion Panagiotis “Pana” Tarinidis joins Eric Helms on Iron Culture to discuss the state of modern powerlifting. The two of them recently joined legends, phenoms, leaders and top thinkers of the sport like John Haack, Greg Nuckols, Lya Bavoil and others at the 2024 European Powerlifting Conference in Limerick Ireland. The existence of such events is emblematic of powerlifting’s growth, but so too is just how competitive IPF powerlifting has become. At 2024 IPF Worlds the podium for the 66kg class was decided by bodyweight, as all three men had identical totals. In this interview Pana shares what it takes to stay in the fight in modern powerlifting, how hard it is to vie for a championship title when the competition is so tight, and the mindset, passion, and focus it requires.
00:00 Intro with the “new Omar” and a recap of the European Powerlifting Conference
09:03 The lifting stones
18:20 Goals and learning from meaningful achievements – Pana’s recent IPF World’s experience
30:35 The things that can make an effective athlete
39:13 Powerlifting meets and Pana’s strong self-belief
47:40 The changes Pana is going to implement into his training
54:39 Experimenting and challenging your beliefs
1:00:47 Pana’s advice for improving yourself and closing out
https://massresearchreview.com/
Where to find Pana
Instagram @thepanash https://www.instagram.com/thepanash/?hl=en
YouTube @Thepanash https://www.youtube.com/channel/UCB1ZlR9h035btvu0t6qFWYg
The Panash Training App https://thepanash.app/
Silent Worker https://www.silentworker.fr/
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The classic Iron Culture duo hosts this week’s episode to discuss exercise variety. How have the views on this topic changed over the years and why? First, we need to understand how and when bodybuilding separated from strength sport, equipment availability changes over time, and how these factors impacted the perception of exercise variety. From the Weider “Muscle Confusion Principle” to motor learning concepts like varied practice, there’s been discussion of exercise variety in both the trenches and research for decades. In the modern era, concepts like regional hypertrophy and more nuanced understanding of functional anatomy have become more common and widely understood and accepted, leading to the acceptance that at least for hypertrophy, higher exercise variety is necessary to maximise the development of specific muscle groups. But, as they say, a little knowledge is a dangerous thing. Many without a sufficiently complete understanding of anatomy make errors when it comes to claims about exercise selection and variety for bodybuilding. So listen in on this episode as we talk through the history, science and culture of exercise variety for hypertrophy, as well as strength!
00:00 A duo episode without the LLM (Chat-GPT) Eric
03:26 Getting into the topic of variety – starting with the muscle confusion principle
15:03 Exercise variation and regional hypertrophy
Antonio 2000 Nonuniform Response of Skeletal Muscle to Heavy Resistance Training Can Bodybuilders Induce Regional Muscle Hypertrophy? https://journals.lww.com/nsca-jscr/Abstract/2000/02000/Nonuniform_Response_of_Skeletal_Muscle_to_Heavy.18.aspx
21:39 The importance of understanding functional anatomy and discussing the evidence
Chillibeck 1998 A comparison of strength and muscle mass increases during resistance training in young women https://pubmed.ncbi.nlm.nih.gov/9459538/
Rauch 2020 Auto-Regulated Exercise Selection Training Regimen Produces Small Increases in Lean Body Mass and Maximal Strength Adaptations in Strength-trained Individuals https://pubmed.ncbi.nlm.nih.gov/29016481/
Burke 2024 Exercise Selection Differentially Influences Lower Body Regional Muscle Development https://link.springer.com/article/10.1007/s42978-024-00299-4
Kubo 2019 Effects of squat training with different depths on lower limb muscle volumes https://pubmed.ncbi.nlm.nih.gov/31230110/
Brandão 2020 Varying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations https://pubmed.ncbi.nlm.nih.gov/32149887/
Kinoshita 2023 Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training https://pubmed.ncbi.nlm.nih.gov/38156065/
43:23 Shaping the content and some of the real-world application of these recommendations
50:28 The potential effect of the leg press on the calves and implementing exercise variation
1:00:23 Some final hypotheticals to close out this monster episode
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The Erics are back, and this time, they work through a mental model of how training volume, or rather, the training dose changes over time. With a rank novice, a single set to failure done once per week will typically produce continued adaptation, and they won’t plateau for 1-2 years! However, if you take an advanced strength athlete or bodybuilder, a single set to failure done once per week seems to not only be insufficient for measurable progress to occur, but is even lower than doses that result in small losses of muscle mass. So, it seems the that the minimum effective dose of training changes as one reaches higher levels of training status. But does this mean volume needs increase with training status? Not exactly, but that depends on how you define “needs.” There is an interaction of these concepts with the minimum detectable change we can notice, our goals, the timeline we wish to achieve them in, and also the slowing rate of progress that naturally occurs as one gets closer to their potential. Can the Erics reconcile these complexities into a defensible mental model of how the needed training dose changes over time? Tune in to find out!
00:00 Omar and Helms walked… so Trexler and Helms could run
02:13 Let’s talk about the topic
06:44 Training age vs status
15:04 Minimalistic level programs as a novice and an intermediate
Steele 2024 Long-Term Time-Course of Strength Adaptation to Minimal Dose Resistance Training Through Retrospective Longitudinal Growth Modeling https://pubmed.ncbi.nlm.nih.gov/35591809/
Travis 2020 Preparing for a National Weightlifting Championship: A Case Series https://pubmed.ncbi.nlm.nih.gov/31373973/
Androulakis-Korakakis 2021 The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters 2021 https://pubmed.ncbi.nlm.nih.gov/34527944/
27:51 Eric’s personal example and scaling back once you are advanced
34:10 Talking about long muscle training again (to alter the stimulus)
Maeo 2021 Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths https://pubmed.ncbi.nlm.nih.gov/34527944/
Kassiano 2023 Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths https://pubmed.ncbi.nlm.nih.gov/37015016/
45:43 Perceived plateaus, the dose, and risks
57:58 Exploring different training dose concepts
Ogasawara 2011 Effects of periodic and continued resistance training on muscle CSA and strength in previously untrained men https://pubmed.ncbi.nlm.nih.gov/21771261/
Ogasawara 2012 Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training https://pubmed.ncbi.nlm.nih.gov/23053130/
1:10:13 Closing out and Trexler’s ideas for future Iron Culture episodes
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The trio is back to discuss a classic Iron Culture topic: how much does increasing muscle mass contribute to strength? But, before we can answer how much, we must acknowledge that some in the scientific community doubt whether hypertrophy contributes to strength at all! What is the source of this skepticism and how do we resolve this debate? Tune in to learn not only how getting jacked impacts strength, but also the importance of study design, what is needed to make causal inferences, and how to make conclusions in the absence of ideal data.
00:00 Reviewing reviews (and adding a missing reference)
Cook 2019 Body Mass and Femur Length Are Inversely Related to Repetitions Performed in the Back Squat in Well-Trained Lifters https://pubmed.ncbi.nlm.nih.gov/30640306/
MASS Research Reviews https://massresearchreview.com/
16:29 End of the extended banter and into the topic (getting into some research design)
24:25 Breaking down the first study and correlated changes
Tromaras 2024 Lean Body Mass, Muscle Architecture and Powerlifting Performance during Preseason and in Competition https://pubmed.ncbi.nlm.nih.gov/38804455/
Brechue 2002 The role of FFM accumulation and skeletal muscle architecture in powerlifting performance https://pubmed.ncbi.nlm.nih.gov/11990746/
Ye 2013 Relationship between lifting performance and skeletal muscle mass in elite powerlifters https://pubmed.ncbi.nlm.nih.gov/23828289/
Xu 2021 Measurement of visceral fat and abdominal obesity by single-frequency bioelectrical impedance and CT: a cross-sectional study https://pubmed.ncbi.nlm.nih.gov/34635516/
Ferland 2023 Body Composition and Maximal Strength of Powerlifters: A Descriptive Quantitative and Longitudinal Study https://pubmed.ncbi.nlm.nih.gov/37637239/
38:51 The responses to different lines of evidence
Bhasin Testosterone dose-response relationships in healthy young men https://pubmed.ncbi.nlm.nih.gov/11701431/
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/
Wohlann Influence of 8-weeks of supervised static stretching or resistance training of pectoral major muscles on maximal strength, muscle thickness and range of motion https://pubmed.ncbi.nlm.nih.gov/38240811/
53:10 A methodology shoutout to the sceptics
Buckner 2021 Do exercise-induced increases in muscle size contribute to strength in resistance-trained individuals? https://pubmed.ncbi.nlm.nih.gov/33724646/
1:02:06 Omar’s argument and closing out
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PhD candidate Ryan Anthony joins the Erics on Iron Culture to discuss the fishy business of Omega-3 supplementation. Ryan is in the final years of his PhD research at the University of Wollongong in Australia, investigating the role of omega-3 fatty acids in reducing muscle fatigue and soreness following exercise. His research has identified consistent methodological issues in many of the studies on the topic, which may explain why omega-3 data has become more mixed in recent years. In this episode you’ll learn exactly what omega-3 fatty acids are, how they function in the body, the difference between EPA and DHA and the relevance of their differences, if it is worth supplementing with omega-3s, and whether most supplements on the market are actually properly formulated to provide the potential positive impact sometimes observed in research.
00:00 It’s the tag team Eric duo with an introduction to fish oil supplementation
03:08 Introducing our guest Ryan, his research, and Omega-3s
11:57 Fish oil trials, biomarkers, and adverse outcomes
Harris 2017 The Omega-3 Index and relative risk for coronary heart disease mortality: Estimation from 10 cohort studies https://pubmed.ncbi.nlm.nih.gov/28511049/
20:40 The methodologies employed in this area of research
Anthony 2021 The Influence of Long-Chain Omega-3 Fatty Acids on Eccentric Exercise-Induced Delayed Muscle Soreness: Reported Outcomes Are Compromised by Study Design Issues https://pubmed.ncbi.nlm.nih.gov/33477110/
Anthony 2024 A review and evaluation of study design considerations for omega-3 fatty acid supplementation trials in physically trained participants https://pubmed.ncbi.nlm.nih.gov/36620998/
33:40 The effects of Fish oil supplementation on various outcomes
44:35 The Omega-6 to Omega-3 ratio, arachidonic acid and the inflammatory response
54:55 Clarifying some of the evidence and some practical considerations of supplementation
59:57 Ryan’s breaks down his research
1:09:55 Practical applications for strength and physique athletes
https://granttinsley.com/third-party-testing-dietary-supplements
1:15:25 Final words: TBIs and high Mercury, and closing out
https://www.researchgate.net/profile/Ryan-Anthony-2
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Walter Cariazo joins Omar and Eric Helms on Iron Culture to discuss his decade-long journey in powerlifting. He’s won the 93kg National Championship twice and the 105kg National Championship once in Canada and has had the opportunity to represent Canada twice at the IPF World Championship, most recently in Lithuania in June. In this most recent competition, he was a dark horse for the podium, as he placed 4th in the 105kg class, getting the opportunity to pull for the bronze medal position, which would have secured him a spot in the first World Games in 2025 to include the raw division. While this in and of itself is worth highlighting, most impressively, Walter has continually progressed in his decade in the sport, despite a busy, demanding work and life schedule. He is a full-time medical radiation technologist, in addition to working as a videographer (you may have seen him on Omar’s YouTube channel) and photographer. The perennial lifelong lifter, Walter embodies the spirit of iron culture as a “blue-collar powerlifter” who is optimizing his lifting pursuits within the constraints of life - approaching the pinnacle of the sport while doing so.
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A long lifting career comes with plenty of ups and downs, so we’re accustomed to hearing stories about setbacks, comebacks, and perseverance from our favorite lifters. These setbacks can take many forms, but Jared Maynard’s extraordinary story exists in a league of its own. Over the course of a few short weeks, a rare autoimmune disease took Jared from being a young, strong, healthy man in his early 30s to being on life support in the intensive care unit. With survival odds worse than the flip of a coin, Jared fought his way out of the ICU and started training right away. The major difference is that his training program involved re-learning how to eat, sit up, and roll over before he could focus on squat, bench, and deadlift. Barely more than one year removed from life support, Jared was back on the powerlifting platform setting PRs and deadlifting over 500lbs. In this episode, Jared shares his incredible story with Omar and Dr. Trexler, and talks about how years of lifting likely saved his life and set him up for a remarkable recovery.
00:00 Not talking crap about our guest today as part of our Iron Culture apology tour
02:12 Introducing our guest Jared and his journey
10:40 The potential recurrence of mononucleosis and Jared’s plan if it does
14:49 Treatment and testing modalities
21:52 The crucial role of lifting in Jared’s journey and the gradual process of recovery
32:13 Restoring activities of daily living
41:25 Jared’s mental challenges and stoicism
50:40 Getting back into training and competing a year later
1:02:08 Setting the example to motivate and the recalibration of perspective
1:12:11 Jared’s study of stoicism
1:15:35 Where to find Jared and what’s next for him
Instagram @jared.rebuild_stronger https://www.instagram.com/jared.rebuild_stronger/
Rebuild Stronger Website https://www.rebuildstrongeronline.com/
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