Iron Culture presented by MASS7 Helmi 2022

Ep. 157 - Exercise Selection for Hypertrophy: An In-Depth Examination

Exercise selection, a multi-layered piece of cake that you don't have to eat all of to benefit from, but really, who eats just part of a slice of cake (weirdo)? For hypertrophy, it can be as simple as having a few compound exercises for each major muscle group, a few isolation exercises to round them, smaller muscle groups out, and training through a full ROM. But, what about the folks who tell you compounds are all you need? And what about all those bodybuilders who swear by (certain types) of partials? Well, the former folks may have not considered the functional anatomy of specific muscles, or how biarticular muscles function in compound exercises, and more importantly, they probably don't care. Most of the time, these minimalists are actually answering a different question and have different goals from the competitive or non-competitive physique athlete, but on the internet, this gets lost. Likewise, those IFBB pros training through a partial range of motion…is it just steroid-induced ego lifting? Or are they perhaps focusing on something you hadn't considered? In this episode we go through each layer, helping you understand why the range of motion is an important variable, and how certain types of partials are actually fine, and maybe even beneficial, while others will short change your stimulus. Finally, we talk about why it's a good idea to not just stick to compounds if your goal is hypertrophy, and which specific muscle groups and exercises you need to consider.

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BONUS - Drop Sets & Myo-Reps: The Best Way to Use Them (w/ Eric Helms & Steve Hall)

In this episode, Eric Helms and Steve Hall discuss training strategies, auto-regulation, the role of cardio in bodybuilding, and practical techniques for efficient training. They share insights from ...

9 Syys 1h 6min

Ep 388 - What Most Bodybuilders and Their Coaches Miss (ft. Richard Collins)

In this episode, Eric Helms and Richard Collins explore the art and science of coaching, emphasizing the importance of motivation, rapport, and tailored strategies in achieving long-term success in fi...

3 Syys 1h 35min

Ep 387 - Energy Cost of Building Muscle

In this episode, Eric Trexler and Eric Helms explore the energetic cost of building human skeletal muscle, discussing recent research, practical implications, and misconceptions about muscle growth an...

26 Elo 1h 2min

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