Iron Culture presented by MASS16 Joulu 2023

MASS Office Hours Episode 14 (Machine Exercises, Low-Protein Diets, Exercising for Longevity)

In this live episode of the MASS Office Hours podcast, Dr. Eric Trexler and Lauren Colenso-Semple answer questions on topics like their favorite exercises, common exercise prescription errors, balancing lifting and cardio for health and longevity, the pros and cons of machine-based exercises, lengthened partials, making gains on low-protein diets, and more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! Our next episode will begin at 7pm on December 20. If you'd like to submit a question, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7 Time stamps: 0:00 Introduction 02:29 Eric and Lauren’s 3 favorite exercises 06:50 Balancing cardio and lifting for health and longevity 17:32 The most common errors related to exercise prescription 28:40 Should you avoid machine-based exercises to emphasize your stabilizer muscles? 38:57 How lengthened should muscles be during lengthened partials? 40:45 Would pausing between reps make lengthened partials more effective? 50:45 What are some healthy strategies for bulking? 55:09 Higher intensity forms of cardio can reduce the minimum exercise recommendations 58:57 Would creatine increase creatinine levels in non-responders? 1:00:35 How would you train a client over 50 years old with high adiposity? 1:03:53 Can you make gains on a low-protein diet? 1:15:46 Is the upper limit of human physical achievement “predicted” by evolution?

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Ep 386 - Sleep, Hypertrophy, and Creatine

Trexler and Helms dig into sleep and how it intersects with body composition and supplementation. They open on the sleep-and-lifting landscape, then work through the frequently cited 2010 study on ins...

20 Elo 1h 19min

Ep 385 - Do Studies on Untrained Lifters Apply to Trained Lifters?

Trexler and Helms dig into Helms's new MASS article, "Are studies on untrained lifters irrelevant to trained lifters?" It's built around a new umbrella review by Andy Fry and colleagues. The recurring...

12 Elo 1h 18min

BONUS: Bulking Is Dead - Eric Helms & Steve Hall

In this episode, Eric Helms and Steve Hall explore the nuances of body recomposition, optimal bulking and cutting strategies, and the science behind muscle gain and fat loss. They discuss recent resea...

5 Elo 1h 15min

Ep 384 - Is Ultrasound Lying About Your Gains?

A methods-focused episode about how muscle and body-composition measurements can mislead you when reading the research. The main event is a new Balshaw and colleagues paper concluding that ultrasound ...

29 Heinä 1h 22min

Ep 383 - Q&A: Imbalances, Fatigue, & REDs

In today's Q&A episode, the Erics work through a few listener questions. First they tackle upper/lower body imbalance — why lagging body parts usually call for improving training quality before adding...

22 Heinä 1h 5min

Ep 382 - The Science of Building Bone (ft. Dr.Lora Giangregorio)

The Erics sit down with bone health expert Dr. Lora Giangregorio, a professor of kinesiology at the University of Waterloo, to unpack what's actually known about how bone adapts to resistance training...

15 Heinä 1h 26min

BONUS: Are Fitness Trackers Worth It? - Eric Helms & Steve Hall

In this episode, Steve Hall and Eric Helms explore the nuances of training, recovery, and the use of technology in bodybuilding. They share insights on managing recovery, the limitations of fitness tr...

8 Heinä 1h 14min

Ep 381 - Q&A: GLP-1s, Tendon Training, & Rep Ranges

Trexler and Helms open with an overview of the new MASS issue (body recomposition, a protein consensus paper, reverse dieting) and a powerlifting World Championships recap before diving into a rapid-f...

1 Heinä 1h 16min