• The most dynamic Iron Culture duo is back in action. In this episode, Omar and Dr. Trexler talk all about pain, injury, and factors that impact the relationship between them. Back in the day, most lifters were all-in on the “Cartesian” or “biomedical” model of pain, which posits that pain is a simple, reliable indicator of damaged tissue causing nociceptors to send a “pain signal” to the brain. Nowadays, the “biopsychosocial” and “fear-avoidance” models are all the rage in the evidence-based lifter circles. These models are a major upgrade, but there are still some pervasive misunderstandings and misinterpretations of these models in the lifting world. In this episode, Omar and Dr. Trexler try to provide some clarity on the matter using research, anecdote, and a decade-old textbook on Dr. Trexler’s bookshelf.

  • The trio is back, and this time to discuss the science of saturated fat. For decades, saturated fat was widely blamed for a dramatic rise in rates of obesity and heart disease. In recent years, that narrative has been challenged by proponents of increasingly popular ketogenic and carnivorous diets. For many, the back and forth on this topic is dizzying, and confusing. Fortunately, we have Dr. Trexler to walk us through several recent studies to help determine if saturated fat is actually inherently more fattening than other fat sources, either via its impact on energy expenditure or appetite, and then how it plays out in the real world, and finally, to discuss what you need to know, and what - if anything - you should change about your diet.

  • Puuttuva jakso?

    Paina tästä ja päivitä feedi.

  • When people think of “good coaching” in the evidence-based community their first thoughts are often related to whether or not the coach is up to date with the science and whether they use pseudoscience in practice. So does that mean that every coach from the 1990s and prior was a bad coach? Is good coaching actually determined by the methods you use, or something else? Can you be a bad coach while also being up to date with science? In this classic duo episode, Omar and Eric dive into the key qualities they think good coaches possess, and explain why the methods you use are not the same as the skills of delivering, implementing, adapting, and communicating them or the motivations behind your efforts to do so.

  • One of the most common recommendations a personal trainer or dietitian might make to someone embarking on a weight loss journey, is to drink more water. It’s a basic behavioural recommendation, like going on walks, eating more fruit, vegetables and lean protein, adopting a consistent sleep schedule, and engaging in regular exercise; all solid recommendations. Being hydrated is certainly important for health, wellbeing and performance, but is there actually evidence that drinking water will aid weight loss? Tune into this deep dive by Dr Trexler as he breaks it down and explains why drinking more water is great advice, but probably not for the reasons you think.

    00:00 Please send us your sugar-alcohol protein bars

    08:29 A segue to the topic: some alternatives to sugar-alcohols and what do if you catch Trexler eating a bunch of protein bars

    MASS Research Review https://massresearchreview.com/

    14:21 The throwaway line: drink water to lose weight

    Chen 2024 Water Intake and Adiposity Outcomes among Overweight and Obese Individuals: A Systematic Review and Meta-Analysis of Randomized Controlled Trials https://pubmed.ncbi.nlm.nih.gov/38612997/

    Khil 2024 Water intake and obesity: By amount, timing, and perceived temperature of drinking water https://pubmed.ncbi.nlm.nih.gov/38662725/

    35:07 Trexler’s biggest takeaways from the article

    42:50 Tying it together with some Iron Culture lore

    50:26 How much water do you actually need to drink?

    Yamada 2022 Variation in human water turnover associated with environmental and lifestyle factors https://pubmed.ncbi.nlm.nih.gov/36423296/

    1:03:15 Meal pre-loading?

    Parretti 2015 Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT https://pubmed.ncbi.nlm.nih.gov/26237305/

    Van Walleghen 2007 Pre-meal water consumption reduces meal energy intake in older but not younger subjects https://pubmed.ncbi.nlm.nih.gov/17228036/

    1:07:38 Closing out

  • Powerlifters use techniques to milk every last kilo out of their bench press, including wide grips, tightly wound wrist wraps, leg drive, and – the most hated technique in the comment section – an arched-back to reduce the range of motion. Indeed, it can get so heated in the comments it likely even influenced an IPF rule change last year. But how many kilos does an arch really give you? How many bench pressers did this rule change impact, and was there really a need for the rule changes? Further, why do we apply a different standard for what is considered “cheating” to different lifts or athletic movements, like technical manipulation in high jump, or weightlifting? In this episode you’ll get the full complement of the Iron Culture themes: we discuss the current culture around the IPF rule change and contemporary perspectives on arched bench press, the history of the clean and press in Olympic weightlifting up to 1972 which has some very interesting parallels, and finally a recently published study which attempted to quantify how much an arch increases bench press 1RM.

    00:00 Intro to an episode about when Powerlifting was Powerlifting

    03:33 The good old IPF and their regulations

    08:40 The bench press rule change

    15:23 The motivating factor for the rule change

    20:01 Trexler’s technique and thoughts on the rules

    Barbend article: https://barbend.com/ipf-bench-press-rule-change-2023/

    26:22 The history of Olympic weightlifting and Powerlifting and the change in rules

    38:39 The Fosbury flop and the perception of different movements and innovations

    44:52 Athletes finding ways to maximise performances within rules

    57:16 A recent study on arching in the bench press

    Bartolomei 2024 Flat-Back vs. Arched-Back Bench Press: Examining the Different Techniques Performed by Power Athletes https://pubmed.ncbi.nlm.nih.gov/38551927/

    1:05:38 The nature of the fragile ego and the final point on the perspective of the spectator

  • Fresh off of their successful doctoral defenses, Lauren and Kim join Iron Culture to discuss all things menstrual-cycle related for lifters! Dr. Helms had the pleasure of mentoring Kim, who recently completed her PhD at AUT, in which she surveyed and monitored the menstrual cycle symptoms of resistance-training women, and also led an intervention of mindfulness-based yoga to see the impact on menstrual cycle symptom severity. These findings are complemented by Lauren’s PhD research, recently completed at Stu Phillips lab at McMaster University, where she looked at muscle protein fractional responses to resistance training in women during different menstrual cycle phases. Covering both the applied and mechanistic side of the equation, this Roundtable discussion led by the Erics gives you the cutting-edge low down on whether or not menstrual cycle phased based training is all that it’s hyped up to be.

  • We’re back with another trio episode, and in this one, the hosts dig deeper into the Trex-lore. Eric Trexler has been training since his early youth, but only recently has he struggled with his fitness, and health and even had to rethink who he is as a lifter, due to lingering pain. Pain and injury are complex and multifaceted, but the body is resilient and often heals itself with time. But what can you do when nothing seems to work? When you seemingly can’t change your circumstances the only thing left is to change your perspective. Join us in this episode as the hosts share these perspectives, with a collective experience of over 50 years under the bar.

  • To complement the recent appearance of Dr. Wes Goodman, we now have the founder of N1 Education, Coach Kassem Hanson to join us on iron culture to discuss applied biomechanics and anatomy for bodybuilding. We discuss the limitations of research, what might be considered fundamental features of effective hypertrophy exercises, common mistakes and misunderstandings of applied anatomy, individual differences and more! Join us in this discussion of bodybuilding functional anatomy and learn how to take your, or your clients training that much closer to optimal.

    00:00 The Erics introduce Kassem and the topic

    Iron Culture Ep. 273- Biomechanics For Powerlifting https://www.youtube.com/watch?v=BB6_fIlx8EA

    05:09 Why and how Kassem is ruining resistance training for the youth

    10:43 Kassem’s background and what he does

    19:00 What the technology is actually measuring and their limitations

    27:13 Exercise selection principles

    40:43 Working around structural limitations and injuries

    47:27 Getting into the weeds of exercise selection for hypertrophy

    1:00:08 The application of biomechanics research for training

    1:06:30 Making the leg press more glute or quad focused

    1:16:33 Considering and balancing different variables

    1:25:12 An insight into an N1 study and a quick discussion on lengthened partials

    1:32:32 The application of biomechanics principles and research

    1:42:15 Closing out this conceptual discussion and where to find Kassem


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

    N1 Education

    Website: https://n1.education/

    Instagram: @n1.education https://www.instagram.com/n1.education/?hl=en

    N1 Training

    Website: https://n1.training/

    Instagram: @n1.training https://www.instagram.com/n1.training/?hl=en

  • Since the beginning of the iron game, different methods have been promoted as the best approach to train for “hardgainers.” Likewise, in the scientific literature, the variability in individual response is well documented, including the identification of “non-responders” and poor responders to exercise. However, only recently have studies been undertaken to determine how to manipulate training to help poor responders to resistance training get better gains. So, is it true what they say? Does “hard work beat talent when talent doesn’t work hard”? And if so, what type of “hard work” needs to be done exactly?

    00:00 Introduction to a duo episode with two of the best Erics in the fitness industry and the history of the "hardgainer”

    09:48 “Non-responders” in the literature and measurement error

    17:27 Individual vs group level responses

    25:32 Challenging the idea of non-response to training

    Montero 2017 Refuting the myth of non-response to exercise training: 'non-responders' do respond to higher dose of training https://pubmed.ncbi.nlm.nih.gov/28133739/

    Lixandrão 2024 Higher resistance training volume offsets muscle hypertrophy nonresponsiveness in older individuals https://pubmed.ncbi.nlm.nih.gov/38174375/

    35:20 The narratives surrounding responses to training

    40:52 Changes in training to break through plateaus and variability in repetition performance

    Bellinger 2020 Muscle fiber typology is associated with the incidence of overreaching in response to overload training https://pubmed.ncbi.nlm.nih.gov/32816636/

    1:04:55 A quick insight into some upcoming PhD research and closing out with an advertisement for MASS Office Hours



    Barbend Article: https://barbend.com/tom-platz-legs-massive-at-67/

  • Wes Goodman recently completed his PhD in Exercise and Nutrition Science with an emphasis in Biomechanics and Motor Control at Montana State University under Dr. David Graham with our very own Dr. Helms on his committee as well. But he’s more than an academic, he’s a certified strength and conditioning specialist, gym owner, power lifter, strong man and Highland Games competitor! He studied how musculoskeletal modelling can help us understand the nuances of how the body performs squats. In this episode you’ll learn about the theory and application of motor control to lifting, the limitations of common biomechanics studies, and how modelling helps us understand that muscles can influence joints they don’t actually cross, and to Omar’s dismay, that a calf raise might actually be a squat accessory exercise!

    00:00 Addressing the controversy before introducing our guest Sooper Gforce

    Iron Culture Ep 269- Are Social Media PhDs Ruining Fitness? (feat Dr. Milo Wolf, Max Coleman & Dr. Pak) https://www.youtube.com/watch?v=pgp9h5D0yqI

    Enes 2024 Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect? https://pubmed.ncbi.nlm.nih.gov/37796222/

    04:37 Introducing Wes Goodman and what is biomechanics?

    13:15 Necromechanics, what we can measure with biomechanics and its limitations

    Iron Culture Ep. 163- All About EMG and Hypertrophy (ft. Andrew Vigotsky) https://www.youtube.com/watch?v=fIccFeOknew

    28:45 The degrees of freedom problem and clarifying

    37:00 The dominant theories on motor control and neuroscience

    45:04 Motor learning strategies in lifting and the theoretical/philosophical perspective

    58:45 Cuing in (power)lifting and the approaches to providing feedback as coach

    1:06:53 Wes’ PhD research: the intricacies of muscle function within tasks

    1:20:05 Modelling in science and furthering our understanding of squat biomechanics

    1:24:55 Wes’ initial thoughts on his data regarding the calves

    1:29:29 Closing out and where to find Wes

    Website: https://likeironstrong.com

    IG: @likeironstrong_wes https://www.instagram.com/likeironstrong_wes/

    ResearchGate https://www.researchgate.net/profile/William-Goodman-12

  • The man, the myth, the legend, Mike T is back! Fresh off a 900kg total, an 800lbs deadlift, and placing just off the podium at Powerlifting America National by bodyweight, Mike T is showing how much longevity can be had for the lifelong lifter, even at the highest level. We’ve only got a penlight in this pitch-dark morphing cave, but that’s apparently all you need. Join us on this episode where we discuss mental maturity and growth as a lifter, Mike’s journey and his future plans in equipped lifting!

    00:00 Introduction to a homecoming episode

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

    07:15 Catching up on Mike T’s achievements and competing equipped

    Iron Culture Ep. 46- Powerlifting: Raw vs Equipped Lifting (Ft. Calgary Barbell, Corvus Strength & RTS) https://www.youtube.com/watch?v=FG618RmkoPA

    22:13 Keeping the spark for lifting and training

    Lepper 1973 Undermining children's intrinsic interest with extrinsic reward: A test of the "overjustification" hypothesis. https://web.mit.edu/curhan/www/docs/Articles/15341_Readings/Motivation/Lepper_et_al_Undermining_Childrens_Intrinsic_Interest.pdf

    Fishbach 2012 When thinking about goals undermines goal pursuit https://www.sciencedirect.com/science/article/abs/pii/S0749597812000222

    30:42 Mike T’s athletic arc

    37:30 Facing and navigating adversity: injuries and load management

    50:10 What has changed over time for Eric, especially with his injuries

    01:04:18 The ‘hot streak’, sticking with it, and moving forward

    01:19:15 We are all getting out of this cave together… or do we even need to get out?

    1:25:44 The plan for Mike T the athlete and where to find him

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

    Threads: @miketuchscherer https://www.threads.net/@miketuchscherer

    Reactive Training Systems Coaching https://pages.reactivetrainingsystems.com/coaching

    RTS Lab https://pages.reactivetrainingsystems.com/rts-training-lab

  • Trextopia, this is your episode. We peel back the layers of pro natural bodybuilder, exercise science researcher & co-host of Iron Culture, Eric Trexler.

    Learn how he got into lifting, what low bar squatting 500lb ATG will do to your body & why there might be more controversy in Iron Culture’s near future. This might be the peak of Iron Culture but Trexler is no fan of peak weeks.

    00:00 Introduction to an episode with Eric without the other Eric

    03:06 An inside peak into Trexler’s day as a scientist (Trex lore)

    09:42 Trexler’s foray into powerlifting

    19:47 T-Nation and what informed Trexler’s training practices

    27:12 Wrestling, lifting, and experimenting with training

    36:02 Change of perspective: different approaches to training

    42:44 The evolution of Trexler’s training and getting into science

    48:37 “Optimisation” for bodybuilding and peaking (Helm’s hat cameo)

    1:00:45 The pros and cons of different approaches

    1:04:53 Diving into different research topics and the recent challenges in Trexler’s fitness journey

    1:16:57 Growing and learning from the experiences (and the return of the T-Rex)

    1:30:41 Closing out this monster episode

  • We here at Iron Culture have been on a mission to better inform you, dear listener, as to the inner workings of science. From what goes on in the lab itself, to the publication process, to dissemination, to eventual meta-analysis, the challenge of interpretation and communication of science, the optimistic promises of open science, and the increasing focus on replication, it’s been a hopefully eye-opening and overall encouraging discussion. However, while the scientific method is inherently self-correcting, the apparatus of science is far from perfect and there is a big problem with its principle tool of correcting the peer-reviewed record: retraction. What leads to a paper being retracted? What is the process? How does it impact the literature? Most importantly, does it effectively change the understanding of the science in the community the studies are meant to serve? Join the Erics in this most recent episode as they break it all down!

    00:00 Retraction in science and a recently retracted study on cold water immersion

    Néma 2024 Impact of cold exposure on life satisfaction and physical composition of soldiershttps://pubmed.ncbi.nlm.nih.gov/36599485/

    Iron Culture Ep. 267- Addressing Data Fraud in Nutrition Science https://www.youtube.com/watch?v=YZqQ0_pweTs

    16:00 A peak behind the sport science curtain

    25:19 The process of retraction and its flaws

    Soria-Gila 2015 Effects of Variable Resistance Training on Maximal Strength: A Meta-Analysishttps://pubmed.ncbi.nlm.nih.gov/25968227/

    Retraction Watch https://retractionwatch.com/

    41:15 Keeping up to date with retractions and critically appraising studies

    Wakefield 1998 Ileal-lymphoid-nodular hyperplasia, non-specific colitis, and pervasive developmental disorder in children https://pubmed.ncbi.nlm.nih.gov/9500320/

    1:00:54 Wild claims from science communicators and their responsibility

    1:11:09 Letter to the editor and the retraction process

    Phillips 2017 Changes in body composition and performance with supplemental HMB-FA+ATPhttps://pubmed.ncbi.nlm.nih.gov/28301440/

    1:22:53 The open science movement and the dangers of unreliable findings

    1:30:04 Moving forward: the effective science communicatorand alternative publishing models

    1:39:16 Closing out this intervention episode for Helms

  • Whitney Houston said it best: “I believe the children are our future, teach them well and let them lead the way.” Here at Iron Culture, we’re old, irrelevant and out of touch. But, we believe in platforming the next generation of educators to carry on the torch (or at least pandering so they’ll platform us in return when we can no longer pay the bills). In this Roundtable we’re joined by Dr. Milo Wolf, Dr. Pak, and first-time guest Max Coleman, to discuss the challenges of growing a following using social media in 2024 as an evidence-based content creator. The game has changed what worked for us, won’t be as successful, and striking the right balance is not easy, and getting it wrong comes with lashback. Are we all just doing more harm than good? Join us as we discuss!

    00:00 Ignoring our actual guests and introducing Jim Powers

    05:06 Actually introducing the young pioneers and getting into the topic

    13:22 Milo’s thoughts and using the hook of the title and the thumbnail

    Iron Culture Ep. 268- Science Communication, Gatekeeping & The Fitness Industry https://www.youtube.com/watch?v=bOuoJoF5IDA

    20:43 The rise of Eric’s visibility and gaining a foothold in social media fitness

    28:52 Dr. Pak’s perspective and how he shapes his content

    36:28 Playing the social media game

    49:18 Nuance, and (finally) getting Max Coleman’s viewpoint

    1:00:54 Doing it for the fame, the saturation of the landscape, and finding yourself within it

    1:10:24 Milo’s tips for new content creators (one weird trip to explode your social media presence)

    1:22:05 Max’ favourite movies and some applications to takeaway

    1:33:20 Closing out and where to find our guests (to increase their subscriber count by 2)

    Milo https://www.youtube.com/@WolfCoaching, IG @wolfcoach_ , wolfcoaching.com

    Dr Pak https://www.youtube.com/@Dr__Pak IG @dr__pak , drpak.com

    Max IG @coleman.et.al

  • Dr. Pak is back on Iron Culture for his third appearance! This time, he sat down with Omar and Dr. Helms for a meta-discussion on the challenges of science communication. How do you maintain credibility when you’re using social media as a science communication tool? This challenge has changed, but it isn’t new by any means. The “Sagan effect” describes the well-researched phenomenon by which the scientific community perceives other scientists who get more media exposure as less legitimate scientists - despite the fact that, on average, scientists more active in science communication typically publish slightly more often and with a higher impact than scientists less active in science communication. In modern times, however, the incentive structures are different, and many instances of expert creep, “selling out” and pseudoscience have been propagated on social media by some academics or members of the medical community. In this episode we discuss the challenges of attempting to communicate science without being criticized for doing so, how this has and hasn’t changed over time, and the instances of gatekeeping which are ultimately counterproductive to increasing scientific literacy.

    00:00 Introduction to Helms Haven/Deep

    04:57 The Dr Pak Trilogy and The Grizzly at the Raskol booth at the Arnold

    16:13 The Grizzly backstory

    32:52 Pak’s experience with The Grizzly

    42:43 The academic and the memer

    52:18 The scientific community and public scientists

    Martinez-Conde 2016 Has Contemporary Academia Outgrown the Carl Sagan Effect? https://pubmed.ncbi.nlm.nih.gov/26888919/

    1:13:53 Getting the reps in within the science communication game and being critiqued

    1:35:00 Academics and science communicators across social media platforms

    1:42:35 The closing pieces to this monster episode

    Where to find Dr. Pak

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

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

    Website: https://www.drpak.com/

  • The holy trinity is back and holy smokes do we have a Holy Ghost of an episode! First, to kick things off the crew discusses the recent “March madness” of powerlifting that just finished: IPF European Champs, the UK Arnold, and Powerlifting America Nationals. Some absolutely stunning performances occurred all over the world in powerlifting and it seems the rising tide of talent has no end. Then we get into the meat - or should I say the bottomless soup - of the episode. While fraud in research is exceedingly rare, it does happen, and unfortunately, more common issues such as p-hacking are a far more prevalent issue. What is to be done in situations like this? One tool, as the Erics discuss, is replication.

    00:00 An intro in unison (as always) and Trexler the bouncer

    MASS Research Review https://massresearchreview.com/

    Raskol Apparel https://raskolapparel.com/

    10:20 Introducing more Trex lore

    14:42 Powerlifting America Nationals, Arnold UK, and IPF European Champs recap

    34:45 Trexler yawn-gate rears its head again and some numbers behind tzhe sport

    54:37 Trexler’s return and getting into the science of replication

    1:10:08 The bottomless soup bowl

    Wansink 2005 Bottomless bowls: why visual cues of portion size may influence intake https://pubmed.ncbi.nlm.nih.gov/15761167/

    Lopez 2024 Visual cues and food intake: A preregistered replication of Wansink et al. (2005) https://pubmed.ncbi.nlm.nih.gov/37917442/

    Vigotsky 2022 Improbable data patterns in the work of Barbalho et al. https://osf.io/preprints/sportrxiv/sg3wm

    George 2015 Data fraud in clinical trials https://pubmed.ncbi.nlm.nih.gov/25729561/

    1:19:41 What is a successful replication?

    1:29:10 Closing out with a brief history of violence

  • After their recent reconciliation, the Erics got together for this duo episode to bond over their mutual love of protein. But, dear listener, this might not be the home-cooked high-protein meal you hoped for. Dr. Trexler tackles the question of whether or not, GASP, protein restriction might extend lifespan! Then, to add insult to injury, the Erics dig into the question of whether or not plant-based protein sources could be superior to animal sources for improving healthy aging! Along the way, you’ll also learn about the limitations of both epidemiological and mechanistic protein research, and how the two can complement each other to lead to more robust conclusions. So grab your pea protein shakes - or maybe your protein-free placebo - and tune in for another monster episode of Iron Culture.

    00:00 Introduction to another Eric duo episode and protein restriction?!


    12:10 Caloric restriction for longevity

    Speakman 2007 Starving for life: what animal studies can and cannot tell us about the use of caloric restriction to prolong human lifespan https://pubmed.ncbi.nlm.nih.gov/17374682/

    24:23 Protein restriction for longevity

    Speakman 2016 Calories or protein? The effect of dietary restriction on lifespan in rodents is explained by calories alone https://pubmed.ncbi.nlm.nih.gov/27006163/

    Korat 2024 Dietary protein intake in midlife in relation to healthy aging - results from the prospective Nurses' Health Study cohort https://pubmed.ncbi.nlm.nih.gov/38309825/

    36:49 Protein sources, healthy ageing, and methionine restriction

    Richie 2023 Dietary Methionine and Total Sulfur Amino Acid Restriction in Healthy Adults https://pubmed.ncbi.nlm.nih.gov/36806866/

    44:30 Dosages to maximise outcomes

    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/

    Nunes 2022 Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults https://pubmed.ncbi.nlm.nih.gov/35187864/

    57:52 Plant vs animal sources of protein and accompanying food

    Zou 2020 mTOR signaling pathway and mTOR inhibitors in cancer: progress and challenges https://pubmed.ncbi.nlm.nih.gov/32175074/

    1:08:53 Planting the flag on this study

    1:14:08 Nutrition science and study design discussion

    1:24:23 Eat your vegetables and bringing back the third host next time

  • As you know, Iron Culture reps the neutral to positive gang around these parts. While most new supplements released to the market don’t pan out as effective, some do. So, if preliminary data supports the potential efficacy of a new supplement, why not try it out? The only potential downside of trying a new supplement is wasted money, right? Not so fast. In this episode the Erics duo explains why the typical supplement consumer is not accurately weighing the true potential cost of supplement investment. Unbelievably, some data indicates 10-30% of all supplements are contaminated - you heard that right. Could that be true? If so, why and how is this happening and what can you do about it? Join us to find out!

    00:00 A successful intro

    07:40 Supplements and the Helms algorithm for recommendations


    Trexler 2014 Metabolic adaptation to weight loss: implications for the athlete https://pubmed.ncbi.nlm.nih.gov/24571926/

    14:41 Breaking down Trexler’s supplement tier list

    26:26 Why caffeine is not a Tier 1 supplement

    Gardiner 2023 The effect of caffeine on subsequent sleep: A systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/36870101/

    35:33 Weighing up the pros and cons of supplements and issues in sports

    Burke 2023 The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/37432300/

    Lauritzen 2022 Dietary Supplements as a Major Cause of Anti-doping Rule Violations https://pubmed.ncbi.nlm.nih.gov/35399596/

    Geyer 2004 Analysis of non-hormonal nutritional supplements for anabolic-androgenic steroids - results of an international study https://pubmed.ncbi.nlm.nih.gov/14986195/

    Yun 2017 Monitoring of the amphetamine-like substances in dietary supplements by LC-PDA and LC-MS/MS https://pubmed.ncbi.nlm.nih.gov/30263651/

    Matthews 2018 Prohibited Contaminants in Dietary Supplements https://pubmed.ncbi.nlm.nih.gov/28850291/

    Jagim 2023 Prevalence of adulteration in dietary supplements and recommendations for safe supplement practices in sport https://pubmed.ncbi.nlm.nih.gov/37841887/

    Tucker 2018 Unapproved Pharmaceutical Ingredients Included in Dietary Supplements Associated With US Food and Drug Administration Warnings https://pubmed.ncbi.nlm.nih.gov/30646238/

    1:05:37 How banned substances can negatively affect you and where to read the FREE cover story


    1:13:33 The concept of 3rd party testing and licensing


    1:24:26 Final thoughts on the topic

    1:32:17 Closing out this double Eric episode

  • Evidence-based practice has unfortunately become a meme, and its meaning, role, and utility are less understood than they were just a handful of years ago. In this episode we dive deep, discussing how to incorporate study findings into practice. If you don’t have the ability to gauge the impact of a study’s findings, how do you stay up to date? We answer critical questions like: How does the hierarchy of evidence operate in a field where many meta-analyses have errors? What is the role of mechanistic research compared to applied research, and when should you look to each to inform what you do in the trenches? At a time when many seem ready to simply throw in the towel on the evidence - despite it actually being of a higher quality, than it ever has been, we are here. We are going to bring you back from the brink so that you can make those sweet, sweet evidence-based gains.

    00:00 Revealing some of the mystery of the cult


    Iron Culture Ep. 263- Is Protein Timing Debunked? https://www.youtube.com/watch?v=9AyX9Uzek2U

    08:41 Getting into it before the 10 minute mark

    12:23 Actually kicking it off… The hierarchy of evidence and meta-analyses

    Kadlec 2023 With Great Power Comes Great Responsibility: Common Errors in Meta-Analyses and Meta-Regressions in Strength & Conditioning Research https://pubmed.ncbi.nlm.nih.gov/36208412/

    32:44 So what actually is a meta-analysis? And which ones to read

    42:57 Changes in paradigms

    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/

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

    Enes 2024 Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect? https://pubmed.ncbi.nlm.nih.gov/37796222/

    Damas 2016 Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage https://pubmed.ncbi.nlm.nih.gov/27219125/

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

    57:17 Sources of information and the carrot of capitalism

    1:09:19 The research chain and when it should be broken

    1:26:26 What we do when we don’t get the study that we want

    Smith 2003 Parachute use to prevent death and major trauma related to gravitational challenge: systematic review of randomised controlled trials https://pubmed.ncbi.nlm.nih.gov/14684649/

    1:41:32 The final thoughts and a teaser for next time

  • It's time for a MONSTER episode about protein. Naturally, Helms has recused himself because of his heavy biases and conflicts of interest with the shadowy figures behind Big Protein. As a result, Trex and Omar take a trip down memory lane and discuss everything we used to know about protein, and how a surprising percentage of that knowledge has changed over the last decade or so of research.

    It wouldn't be fair to say that everything you thought you knew about protein is wrong, but there's no question that evidence-based protein guidelines have been significantly impacted by some paradigm-shifting studies that have occurred in the last few years. In this episode, Trex and Omar discuss what these new studies have taught us about protein, and how we can put this new information into action.

    00:00 Intro to another episode with controversy (Helms’ one week suspension from the cult)

    9:51 Trex leading the charge on protein timing

    23:12 The limitations and applications of mechanistic research

    MASS Office Hours https://www.youtube.com/@MASSResearchReview

    MASS Research Review https://massresearchreview.com/

    30:40 A short detour to muscle hypertrophy and the pump

    35:17 Protein ingestion and the anabolic response: breaking down the latest study

    Trommelen 2023 The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humanshttps://pubmed.ncbi.nlm.nih.gov/38118410/

    56:00 Has protein distribution and timing been debunked?The takeaways

    Taguchi 2021 Increasing Meal Frequency in Isoenergetic Conditions Does Not Affect Body Composition Change and Appetite During Weight Gain in Japanese Athleteshttps://pubmed.ncbi.nlm.nih.gov/33361498/

    Yasuda 2020 Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Menhttps://pubmed.ncbi.nlm.nih.gov/32321161/

    1:04:49 Quantifying (un)certainty and applying caveats

    1:14:53 Omar and Trex’s history with protein

    1:25:52 Closing out another monster episode