Iron Culture presented by MASS17 Loka 2022

Ep. 193 - Your Maximum Muscular Potential: Are Gains Always Diminishing? (Q&A)

We're back with another Q&A episode! Our first question is about the utility, if there is any, of doing singles at a low RPE. Basically, if singles are a specificity tool, why do them light? Great question, and often, the premise of a question needs to be addressed to get a more useful answer. Then, we address the question of whether gains are linear, especially in advanced lifters. Just what the heck is going on when we see an advanced lifter seemingly make a slew of progress after a long plateau (and no we aren't talking about them jumping on gear)?

00:00 Intro: reviewing reviews and the obligatory banter

10:48 Giving everyone the boot: an update on Eric's calf training

Iron Culture Ep. 189 Stretching & Range of Motion for Strength and Hypertrophy https://www.youtube.com/watch?v=VFrO2UQoIBg

Warneke 2022 Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility https://www.frontiersin.org/articles/10.3389/fphys.2022.878955/full

17:50 Q&A #1 The function and utility of performing low(er) RPE singles

Iron Culture Ep. 143 Everything You Need To Know About Velocity Based Training https://www.youtube.com/watch?v=HFLZz2k11D0&t=1983s

38:40 Q&A #2 Are gains linear or do they come in spurts in the advanced lifter?

Bjørnsen 2018 Delayed myonuclear addition, myofiber hypertrophy, and increases in strength with high-frequency low-load blood flow restricted training to volitional failure https://pubmed.ncbi.nlm.nih.gov/30543499/

Bjørnsen 2019 Type 1 Muscle Fiber Hypertrophy after Blood Flow-restricted Training in Powerlifters https://pubmed.ncbi.nlm.nih.gov/30188363/

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

Iron Culture Ep. 109 Empiricism vs Rationalism: What Do We Really Know When It Comes To Fitness? https://www.youtube.com/watch?v=qT3KPnTgO7M&t=492s

1:20:01 Q&A #3 How do you know if you have actually plateaued?

https://muscleandstrengthpyramids.com/

1:29:44 Closing out with some Blueberry Bis

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Ep 395: Science Communication Versus Commodification (ft. Dr. Nick Tiller)

Eric Helms hosts researcher and scientific skeptic Dr. Nick Tiller for a conversation on science communication versus "commodification" in health and fitness. After Tiller traces his path from UK spor...

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Ep 394 - Common Movement Questions

Iron Culture co-hosts Eric Trexler and Eric Helms answer four common questions about movement and lifting. Topics include anterior pelvic tilt, tibial torsion and asymmetry, butt wink, and Smith machi...

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Ep 393 - When Science Isn't Ready for "Prime Time"

Trexler and Helms step back from training specifics to talk about how science gets interpreted, communicated, and applied. Trexler opens with two anecdotes that exposed a blind spot in his own communi...

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Ep 392 - Training Frequency for Hypertrophy

Trexler and Helms dig into training frequency and hypertrophy, prompted by a wave of recent discussion and two new papers: a new original study comparing three weekly sessions of three sets against on...

14 Loka 1h 20min

BONUS: The Missing Dimension to Optimum Sports Nutrition? - Eric Helms & Steve Hall

In this episode, Eric Helms and Steve Hall explore the nature of aging, the importance of self-awareness, and practical insights into nutrition and training for bodybuilders. They share personal stor...

6 Loka 1h 1min

Ep 391 - What Can You REALLY Learn From Pre-Steroid Era Bodybuilders? (with Dr. Conor Heffernan)

This episode looks at bodybuilding before steroids became widespread, arguing that the era is far more useful (and more complicated) than the usual "pure, simple, natty golden age" story. Drs Eric Hel...

30 Syys 1h 46min

Ep 390 - Is Muscle Loss Really a Big Deal?

Bodybuilders are laser-focused on retaining as much muscle as possible while dieting, and for very good reason. In that context, the smallest details matter. But what about everybody else? This episo...

23 Syys 1h 8min

Ep 389 - What the Erics Actually Do

In this episode, Eric Helms and Eric Trexler share their current approaches to diet, training, and supplementation, emphasizing pragmatic strategies, individualization, and the importance of evidence-...

16 Syys 1h 38min