Episodit
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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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Puuttuva jakso?
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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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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.
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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.
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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.
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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
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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
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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.
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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.
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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
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
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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
https://massresearchreview.com/
https://www.youtube.com/watch?v=RTPlGKLOFok&list=PLq2Hpu55tCKbaklI9h4Z5-2kJYf5T3ren&index=36
Barbend Article: https://barbend.com/tom-platz-legs-massive-at-67/
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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
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