In this episode of Iron Culture, Eric Helms is joined by world champions Heitor Sousa and Adão Martins to discuss their journeys in natural bodybuilding. They reflect on their experiences at the WNBF Worlds, the importance of community and support, and the lessons learned from both victories and setbacks. The conversation highlights their friendship, resilience, and the significance of never giving up in the pursuit of excellence in bodybuilding. They reflect on their successful competition year, the art of bodybuilding, strategies for competing annually, the importance of health and longevity, and the supportive community within the sport. The discussion emphasizes the balance between on-season and off-season training, the significance of mental health, and the shared passion for bodybuilding that unites athletes across the globe.

If you're in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (and use our code "MRR10" for a 10% discount)

Chapters 0:00 Introduction to Iron Culture and Competitors 02:52 The Journey of Heitor and Adao in Bodybuilding 05:58 First Competitive Experiences and Challenges 08:53 The Importance of Community and Support in Bodybuilding 12:06 Reflections on Early Competitions and Learning Experiences 15:04 The Growth and Evolution of Heitor and Adao 17:56 The Role of Feedback and Improvement in Competitions 21:00 The Significance of Perseverance in Bodybuilding 23:46 Looking Ahead: Future Goals and Aspirations 33:45 Celebrating Wins Together 36:42 Experiences from Major Competitions 39:42 Learning and Growth in Bodybuilding 42:07 The Journey to World Championships 46:12 Reflecting on 2024's Achievements 49:32 Competing Frequently and Its Impact 51:59 The Art of Bodybuilding and Continuous Improvement 57:04 Balancing Competition and Health 1:06:10 Body Composition and Individual Differences 1:08:04 Training and Nutrition Strategies for Competitors 1:10:56 The Importance of Off-Season Planning 1:13:57 Mental Approach to Training and Competition 1:17:59 Community and Relationships in Bodybuilding 1:26:57 Future Plans and Final Thoughts

In this episode of Iron Culture, Eric Trexler interviews Dr. John Rusin, a personal trainer and strength coach with a doctorate in physical therapy. They discuss Dr. Rusin's journey from working with professional athletes to focusing on general population training, emphasizing the importance of injury prevention and pain management. Dr. Rusin shares insights from his new book, 'Pain-Free Performance,' which outlines foundational movement patterns and the significance of individualization in training. The conversation highlights the need for a well-rounded approach to fitness that prioritizes health and longevity alongside performance.

If you're in the market for some lifting gear or apparel, be sure to check out EliteFTS.com (as use our code "MRR10" for a 10% discount)

If you want to check out Dr. Rusin's new book, app, or coaching services, check out these links:

https://www.amazon.com/Pain-Free-Performance-Better-Smarter-Unbreakable/dp/162860509X/ref=zg_bs_g_4645_d_sccl_95/134-5360092-2910026?psc=1 becomeunbreakable.com https://www.drjohnrusincoaching.com If you want to stay up-to-date with Dr. Rusin, you can check out his website and social media profiles: https://drjohnrusin.com https://www.instagram.com/drjohnrusin

https://www.facebook.com/drjohnrusin

https://www.youtube.com/@Dr.JohnRusin

Chapters

00:00 Introduction to Dr. John Rusin 02:44 Journey from Athlete to Coach 05:52 High Performance Athletics and Injury Prevention 08:46 Transitioning from Physical Therapy to Performance Coaching 11:38 The Shift to General Population and Longevity 14:43 Understanding Pain and Movement 17:34 Foundational Movement Patterns in Training 31:44 Rebuilding the Foundation: Movement Patterns and Training 40:31 The Six Physical Characteristics of Health and Longevity 52:49 Individualization and Optimization in Movement 01:00:41 Empowering Pain-Free Performance

In this episode of Iron Culture, Eric Helms interviews Oscar Moscat, a pro natural bodybuilder who shares his journey in the sport. Oscar discusses the importance of personal motivation, family values, and the balance between competition and self-improvement. He emphasizes the significance of finding what works for each individual in training and the camaraderie within the bodybuilding community. The conversation also touches on Oscar's training philosophy, his aspirations for the future, and his desire to inspire the next generation of athletes.

As always, please be sure to support our friends at elitefts.com! If you're in the market for some new gym gear or apparel, you can use our code (MRR10) for a 10% discount

Chapters 00:00 Introduction to Iron Culture and Guest Introduction 02:52 Oscar Moscat's Journey in Bodybuilding 05:48 The Competitive Spirit and Personal Growth 08:53 Balancing Family and Bodybuilding 11:45 The Mindset of a Natural Bodybuilder 14:43 Martial Arts Influence on Competitive Mindset 17:40 The Pursuit of Personal Excellence 20:45 Artistry and Competition in Bodybuilding 34:30 The Art of Bodybuilding: Beyond Competition 37:05 Genetics vs. Hard Work: A Bodybuilder's Perspective 40:35 The Mindset of a Champion: Balancing Talent and Effort 43:29 Passion and Drive: The Heart of Bodybuilding 48:52 Individuality in Training: Finding What Works for You 58:28 The Science of Bodybuilding: Applying Knowledge to Practice

In this episode, Eric Trexler and Eric Helms begin by discussing Helms' competition updates and the sad state of affairs in academic publishing (that is, scientific journals). Eric and Eric then take a deep dive into the complexities of central fatigue, systemic fatigue, the accumulation of fatigue, and deloading strategies. The conversation emphasizes the importance of personalized approaches to recovery and the role of intensity in achieving hypertrophy. They close by discussing misconceptions surrounding fatigue management in bodybuilding, the necessity of understanding the mechanisms behind muscle growth, and how current trends in "evidence-based content" are leading new lifters astray.

If you're in the market for new lifting gear or apparel, be sure to check out elitefts.com and use our code (MRR10) to get a 10% discount.

Chapters 0:00 Introduction and Helms Bodybuilding Updates 5:17 A New Threat to the Integrity of PhDs 8:25 Academic publishing (i.e., scientific journals) is so over 26:52 Understanding Systemic and Central Fatigue 41:31 Holistic Approaches to Deloading and Fatigue Management 1:00:42 Tiger Balm and Icy Hot 1:08:04 Cardio (To Build Work Capacity for Bodybuilding) 1:15:41 Current trends in "evidence-based content" are leading new lifters astray

In this conversation, Eric Helms reflects on his recent competition experience, discussing the nostalgia of returning to a familiar stage and the significance of competing at a pro level. He emphasizes the importance of mindset during contest prep and the challenges of transitioning from a dieting phase to maintenance. The discussion also covers the psychological aspects of maintaining weight loss and the need for a lifestyle that supports health and fitness. Eric shares insights on setting realistic goals and the importance of community in the bodybuilding journey. In this conversation, Trexler and Helms delve into the complexities of dieting, weight maintenance, and the psychological challenges that accompany lifestyle changes. They discuss the importance of acceptance and compromise in post-diet life, the struggle of reintegrating comfort foods, and the need for empathetic approaches to dieting. The dialogue also touches on social eating dynamics and practical tips for navigating dietary choices in group settings, emphasizing the importance of self-awareness and honest conversations about food and lifestyle.

If you're in the market for some gym gear or apparel, please support our friends over at elitefts.com and use code "MRR10" for 10% off your order

Chapters: 00:00 The California Muscle Mayhem Experience 8:20 Personal Reflections 15:40 Discussion on Food Choices and Post-Competition Plans 24:38 Post-Diet Mentality and Maintenance Challenges 44:13 Finding Balance in Dietary Lifestyle Changes 58:39 Making Goal-Directed Food Choices 1:08:57 Striking a Balance With Step Counts 1:10:50 Energy Expenditure Scaling By Body Weight/Size 1:13:32 When People Criticize Your Dietary Choices

In this episode of Iron Culture, Eric Trexler and Dr. Eric Helms discuss Helms' upcoming bodybuilding competition, his preparation journey, and the importance of nutrition and recovery. They delve into various topics including auto-regulated dieting, GI issues, mini cuts, step counts, energy expenditure, and more.

If you're looking for some gym gear or apparel, please be sure to support our friends over at elitefts.com (and use code "MRR10" for 10% off your order)

Chapters 00:00 Introduction (Helms bodybuilding plans and updates) 12:38 new MASS issue (and importance of expectancy effects) 27:13 mini-cuts (pros and cons) 35:33 overcoming low appetite while bulking 39:53 Helms updated protein targets 44:26 Lead in protein supplements (and using EAAs as your main protein source) 52:33 Cardio approaches (substrate utilization and recovery considerations) 1:00:44 Dealing with insufficient sleep 1:07:26 Relationship between step count and energy expenditure

In this episode of Iron Culture, Eric Trexler and Eric Helms discuss significant updates in fitness research, particularly focusing on the constrained energy expenditure model and the effects of NSAIDs on muscle hypertrophy. They also revisit a prior episode about PhDs (how they're obtained and what they mean) by discussing the international differences in PhD programs.

If you're in the market for some gym gear or apparel, be sure to support our friends at elitefts.com and use code "MRR10" for a 10% discount.

Chapters 00:00 Intro 5:11 Constrained Energy Expenditure Model (background) 18:54 Did new research "debunk" the constrained model? 35:05 New Insights on NSAIDs and Muscle Hypertrophy 46:03 Caution with NSAIDs: Risks and Benefits 50:10 Understanding International PhD Structures

In tonight's episode of Iron Culture, Dr. Eric Helms returns with stories from his competition and associated travels. Topics include jet lag, dehydration, miscalculated use of laxatives and sleep aids, getting stitches in a Taiwan emergency room, autographed Eric Helms trading cards, Eric's 5th place finish at a pro show, autoregulated dieting, and much more.

If you're in the market for some new gym gear or apparel, be sure to check out our friends at elitefts.com - use our code (MRR10) for a 10% discount.

Time stamps 0:00 Intro 5:06 Bodybuilding "stars" in Taiwan (and autographed Eric Helms trading cards) 22:13 Navigating jetlag 29:48 Helms getting stitches in Taiwan 34:08 Inadvisable use of laxatives 41:47 Show placings 54:30 "Autoregulated dieting"

In this episode of Iron Culture, Eric Trexler interviews Wil Fleming, a level five senior international coach with USA Weightlifting. They discuss Wil's journey into Olympic weightlifting, the importance of mental resilience, and the technical aspects of teaching Olympic lifts. Wil shares insights on managing arousal levels during competitions, the significance of routines, and many other factors that contribute to successful weightlifting at the highest level.

Be sure to support our friends over at elitefts.com by using our discount code (MRR10) to save 10% on your next order of lifting gear or apparel.

Head over here to check out Wil's new book: www.strongmindtraining.com

Chapters 0:00 Introduction 2:42 The Journey into Olympic Weightlifting 7:28 Teaching the Olympic Lifts: Progressions and Prerequisites 32:10 Mental Aspects of Weightlifting: Building Resilience 48:22 The Importance of Pre-Performance Routines 54:30 Mentally Preparing for Setbacks in Competition 58:32 Managing Arousal Levels in Competition 1:05:42 Water cuts in weightlifting 1:09:42 Final Thoughts and Book Info

A recent dust-up in the evidence-based fitness world has sparked a lot of discussion about credentials. How are they earned, what do they represent, and how do they impact the way we engage with someone's content, recommendations, or products? This episode of Iron Culture discusses all of that (and more).

Be sure to support our friends over at elitefts.com by using our discount code (MRR10) to save 10% on your next order of lifting gear or apparel.

Time stamps: 0:00 Intro 4:42 The big dust-up 10:01 What goes into a PhD? 17:40 Who decides whether or not a PhD is good enough? 28:43 Three important points 41:36 What does a PhD actually mean? 49:47 Evaluating someone's credentials in a given area 59:49 Practical tips for assessing claims/creators

Helms has neglected to show up yet again, so Ep 347 is a solo show in which Dr Trex details a recent saga in which a paper about apple cider vinegar was retracted. The episode covers what the paper reported, how Trex & co pursued clarification, how the paper was eventually retracted, and (most importantly) what this means for "evidence-based" fitness. Even if you don't care about apple cider vinegar, there are important lessons to draw from an evidence-based view of fitness that acknowledges the fallibility of published evidence.

By the way, if you're going to stock up on some lifting gear or apparel, please be sure to support our friends over at elitefts.com and remember to use our code "MRR10" for a 10% discount.

Time stamps: 0:00 Intro 5:34 The original paper and findings 13:27 Our letter to the editor 17:54 The authors' response 23:59 The retraction 29:06 The statistical investigation 32:13 Why the retraction process doesn't actually work 38:30 How to be "evidence based" when unreliable evidence is routinely published