In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss a variety of topics related to bodybuilding, nutrition, and fitness. First they share updates on Front Page Fitness and discuss some soon-to-be-released articles from the Mass Research Review, with topics including the implications of cold exposure, how much testosterone actually impacts muscle mass, seed oils, the effects of ketogenic diets on blood lipids, and eccentric training on muscle growth. The conversation also touches on the effects of alcohol consumption, navigating excess skin after weight loss, fat loading, sodium intake, metitation to acutely impact lifting performance, the effects of creatine supplementation, circuit training, and much more.

 

Time stamps:

Coming soon!

In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos reconnect and reflect on their experiences at the 2025 Sports Nutrition Association annual conference. Joined by guests Dr. Nick Washmuth and Kaylee Chism, they delve into the concept of daily 1RM training, discussing its origins, methodology, and findings from a recent study involving participants who maxed out daily. Insights from the participants reveal varied results and experiences, highlighting the mental and physical challenges of such a training protocol. The conversation also explores the importance of dosage, frequency, intensity, and the need for more empirical data to better understand the effectiveness of daily 1RM training. The episode covers various training protocols, particularly focusing on volume training and its effects on strength gains. The hosts and guests discuss personal experiences with different lifting protocols, the importance of balancing other lifts during intense training, and the recommendations for those interested in 1RM training. Additionally, they explore the intriguing concept of swearing as a performance enhancer, examining its psychological effects and potential benefits in athletic performance.

Time stamps: Coming soon!

Reminder:Don't forget to check out our sister podcast, Front Page Fitness, hosted by Drs. Lauren Colenso-Semple and Eric Trexler!youtube.com/@fpfpodcast

In this episode of Iron Culture, Eric Helms and Trexler welcome Maddie McConnell, a world champion natural physique athlete, to discuss the current trends in natural bodybuilding, her journey into the sport, and the challenges that come with being a world-class physique competitor. Maddie shares her experiences transitioning from a general fitness enthusiast to a physique athlete, the significance of her recent achievements, and insights into training and preparation. In this conversation, Maddie shares her journey as a vegan bodybuilder, discussing her training regimen, nutrition strategies, and experiences during competition prep. She emphasizes the importance of variety in her diet, the role of high-protein vegan sources, and the growing acceptance of vegan athletes in the bodybuilding community. Maddie also reflects on her future aspirations in the sport and the evolving landscape of natural bodybuilding.

Time stamps: Coming soon!

Reminder: Don't forget to check out our sister podcast, Front Page Fitness, hosted by Drs. Lauren Colenso-Semple and Eric Trexler! youtube.com/@fpfpodcast

This is a very special episode of Iron Culture because it's the WORLD PREMIERE of "Front Page Fitness," a new podcast hosted by Drs Eric Trexler and Lauren Colenso-Semple. If you're part of the Iron Cult, these folks are no strangers - both have been on Iron Culture numerous times, and both are co-authors of the MASS Research Review.

In Front Page Fitness, Eric & Lauren discuss the hottest health and fitness topics that are causing controversy, generating buzz, or dominating headlines. In other words, it's your weekly health and fitness newspaper, delivered in podcast form. Be sure to subscribe to their new podcast so you can continue enjoying their weekly episodes:

https://www.youtube.com/@fpfpodcast

https://creators.spotify.com/pod/profile/frontpagefitness/

 

Time stamps:

00:00 Introducing Front Page Fitness

01:42 Why you should care about Lauren has to say

08:54 An insight into Trexler’s life

15:19 Alcohol, health, and Lauren’s wine certification O’Keefe Alcohol and cardiovascular health: the razor-sharp double-edged sword https://pubmed.ncbi.nlm.nih.gov/17825708/  Biddinger 2022 Association of Habitual Alcohol Intake With Risk of Cardiovascular Disease https://pubmed.ncbi.nlm.nih.gov/35333364/

31:25 The updated consensus and public health messaging

44:15 The health optimisation phase and health promoting habits

49:43 Florida man and cholesterol Marmagkiolis 2025 Yellowish Nodules on a Man Consuming a Carnivore Diet https://pubmed.ncbi.nlm.nih.gov/39841435/

59:45 Trexler’s experience on a ketogenic diet and the Front Page Fitness Cheez Whiz challenge

The MASS Research Review started in 2017 and has provided cutting-edge evidence-based fitness content - every single month - ever since. Nearly 1500 articles and videos later, the MASS Crew is all in the same physical location for the first time in history.

To commemorate the occasion, the MASS Crew sat down for a roundtable discussion about interpreting, communicating, and applying science in a nuanced manner. Listen along to gain some insights related to strengths, limitations, caveats, and tips for applying the information you gather from content creators and published research.

 

Time stamps:

0:00 Introduction to a history making episode and a Front Page Fitness sneak peek

 

2:58 Florida man and a new cholesterol excretion mechanism?

Marmagkiolis 2025 Yellowish Nodules on a Man Consuming a Carnivore Diet https://pubmed.ncbi.nlm.nih.gov/39841435/

 

13:17 A discussion on Zourdos’ physical appearance and getting into effective science communication – periodisation chat

 

27:27 Myth busting claims and their citations

Rossow 2013 Natural bodybuilding competition preparation and recovery: a 12-month case study https://pubmed.ncbi.nlm.nih.gov/23412685/

 

43:01 Why its normal for Science to flip-flop and meta-analytic and multi-site methods

Iron Culture Ep 322- The Science of "Junk Volume" (ft. Jake Remmert) https://www.youtube.com/watch?v=8e4Jn9GJ8WU

Refalo 2025 Effect of Dietary Protein on Fat-Free Mass in Energy Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx

 

1:00:22 Science communication gaps in the field of sport/exercise and nutrition science (and some tangents

 

1:08:51 Closing out the first and last full meet-up of the MASS crew

In this episode of Iron Culture, host Eric Trexler and guest Jake Remmert discuss a new meta regression paper focusing on per session set volume and its impact on hypertrophy and strength. They explore the nuances of per session training volume, the implications of the findings, and address common misconceptions in the fitness community. The conversation emphasizes the importance of understanding the data and its limitations while providing practical applications for training.

Time Stamps: 0:00 Housekeeping and Introducing Jake Remmert and his journey MASS Research Review ⁠https://massresearchreview.com/⁠ Sports Nutrition Association Annual Conference 2025 ⁠https://sportsnutritionassociation.com/sna-annual-2025-conference/⁠   16:00 New meta-analysis on per-session volume: an insight into the methods Pelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain ⁠https://sportrxiv.org/index.php/server/preprint/view/460/version/587⁠ 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/⁠ Remmert 2025 Is There Too Much of a Good Thing? ⁠https://sportrxiv.org/index.php/server/preprint/view/537/version/689⁠   29:45 Diving into the findings related to hypertrophy   44:44 Issues with conducting a study directly assessing per session set volume   47:02 Strength results   58:07 The practical applications: how the results of these meta-regressions influenced Jake’s training and coaching   01:15:21 Addressing the feedback on the paper Refalo 2024 Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals ⁠https://pubmed.ncbi.nlm.nih.gov/38393985/⁠   01:24:17 Jake’s final thoughts on the paper and a quick history of meta-analyses   Where to find Jake: Instagram: @jake.remmert_coach ⁠https://www.instagram.com/jake.remmert_coach/⁠ Website: ⁠https://www.jakeremmert.com/⁠

In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss various topics related to fitness, nutrition, and hydration. They delve into the importance of hydration, the potential for overhydration, and the effects of vitamin C and gelatin on muscle recovery. The conversation also covers the debate between eccentric and concentric training for muscle growth, as well as the relationship between cardio and strength training. Throughout the episode, the hosts emphasize the need for evidence-based practices in fitness and nutrition, while also addressing common misconceptions in the fitness community.

To attend the upcoming SNA conference electronically and see the entire MASS team's presentations, you can find tickets here: https://sportsnutritionassociation.com/sna-annual-2025-conference/

To submit a question for us to answer on the show, head over to https://massresearchreview.com/ironculture/

Time stamps:

00:00 Intro 

07:17 Afterhours question: over- and de-hydration   Peacock 2011 Initial hydration status, fluid balance, and psychological affect during recreational exercise in adults https://pubmed.ncbi.nlm.nih.gov/21574099/ Stover 2006 Urine specific gravity in exercisers prior to physical training https://pubmed.ncbi.nlm.nih.gov/16770361/  Kouri 1995 Fat-free mass index in users and nonusers of anabolic-androgenic steroids https://pubmed.ncbi.nlm.nih.gov/7496846/

13:24 Hydration status, training adaptations, and strategies for athletic events

26:08 Gut cut and water manipulation strategies for powerlifting and lifestyle factors which could be influencing hydration status

31:50 Urine colour (vitamin supplements and DIM)

35:47 Afterhours question: Are Vitamin C and Gelatin worth the hype?

42:17 Q&A 1: Can you consume too many micronutrients?

49:13 Q&A 2: Eccentric muscle actions for hypertrophy da Silva Comparison Between Eccentric vs. Concentric Muscle Actions On Hypertrophy: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/39652733/

57:05 Q&A 3 Heart rate variability (HRV) and fatigue and recovery  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/

1:03:44 Tracking repetitions for unilateral exercises and cardio modalities for mitigating the interference effect Schumann 2022 Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/34757594/

1:11:11 Closing out

In this episode of Iron Culture, hosts Eric Helms and Eric Trexler engage in a lively discussion with Dr. James Steele about the evolving landscape of sports science, particularly focusing on the critiques of periodization and the importance of scientific theory in exercise research. They explore the philosophical underpinnings of scientific inquiry, the challenges of conducting robust research, and the implications of recent studies on training effects. The conversation emphasizes the need for a more theory-driven approach in exercise science to enhance the validity and applicability of research findings. In this conversation, James Steele and Eric Helms discuss the intricacies of designing meaningful studies in hypertrophy research, emphasizing the importance of collaboration, causal inference, and the need for high-powered studies. They explore the challenges of resistance training research, the significance of theory corroboration, and the future directions for the field. The discussion highlights the necessity of passion and purpose in research, advocating for a focus on practical applications and the importance of understanding the underlying mechanisms of training effects.

Time stamps:

0:00 Welcome to another episode of Iron Culture and some housekeeping https://massresearchreview.com/ https://sportsnutritionassociation.com/sna-annual-2025-conference/

 4:01 Welcoming Dr James Steele Iron Culture Ep 218 Science is Flawed, but Can be Fixed https://www.youtube.com/watch?v=D_NYCZpY3RA&t=1s Steele 2023 The Myth of Periodisation https://www.researchgate.net/publication/373512935_The_Myth_of_Periodisation Stone 2024 The Myth of the Myth? An Opinion https://journal.iusca.org/index.php/Journal/article/view/353

12:26 James’ issues with periodisation

25:53 How different research areas work

36:03 The philosophy of science

44:47 James breaks down the (statistics of the) Gschneidner lengthened-partials study Gschneidner 2024 The effects of lengthened-partial range of motion resistance training of the limbs on arm and thigh muscle cross-sectional area https://sportrxiv.org/index.php/server/preprint/view/485 

1:04:47 What are we actually trying to do in research and going over the results https://pubmed.ncbi.nlm.nih.gov/15947721/  Steele 2021 Long-Term Time-Course of Strength Adaptation to Minimal Dose Resistance Training Through Retrospective Longitudinal Growth Modeling https://pubmed.ncbi.nlm.nih.gov/35591809/  Hubal 2005 Variability in muscle size and strength gain after unilateral resistance training https://pubmed.ncbi.nlm.nih.gov/15947721/  Coleman 2022 Muscular Adaptations in Drop Set vs. Traditional Training: A meta-analysis https://journal.iusca.org/index.php/Journal/article/view/135 Sødal 2023 Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/37523092/

1:24:23 Linear log gains and the role of multi-site data collection  Latella 2024 Using Powerlifting Athletes to Determine Strength Adaptations Across Ages in Males and Females: A Longitudinal Growth Modelling Approach https://pubmed.ncbi.nlm.nih.gov/38060089/ 

01:38:51 Answering research questions, method reforms, and the reasons behind lifting 

01:49:53 Final thoughts and a sneak peek into James’ future work and where to find him ResearchGate https://www.researchgate.net/profile/James-Steele-14 Instagram @james.steeleii https://www.instagram.com/james.steeleii/?hl=en

In this episode of Iron Culture, Eric Helms and guests Conor Heffernan and Dr. Juan Carlos Casano delve into the intricate relationship between bodybuilding, performance-enhancing drugs, and athlete welfare. They discuss the historical context of bodybuilding, the cultural norms that have evolved over the years, and the alarming trends in mortality rates among bodybuilders. The conversation emphasizes the need for transparency in the sport and the impact of social media on perceptions of bodybuilding. The guests advocate for a more nuanced understanding of the issues surrounding drug use in bodybuilding and the importance of separating competitive practices from recreational bodybuilding for the sake of athlete safety. This conversation delves into the complexities of bodybuilding, focusing on the democratization of drug information, cultural issues, historical perspectives, and the impact of social media. The speakers discuss the need for regulation and safety measures in the sport, the motivations behind bodybuilding, and the legacy of past champions. They emphasize the importance of having open conversations about athlete safety and the future of bodybuilding, particularly in light of the increasing influence of social media and the need for a cultural shift within the sport.

Time Stamps:

00:00 Welcome to another Iron Culture episode hosted by one Eric (Helms)

https://sportsnutritionassociation.com/sna-annual-2025-conference/

 

3:06 Welcoming back Dr Conor Heffernan and introducing Dr Juan Carlos Cassano and their new pre-print paper

Cassano 2025 The Golden Paradox Mortality Trends Across Three Eras of Bodybuilding (1900-1990) https://sportrxiv.org/index.php/server/preprint/view/513

Iron Culture Ep. 203- Can Enhanced Bodybuilding Be Safer? (Ft. Dr. Guillermo Escalante) https://www.youtube.com/watch?v=7G_c1umHswE

 

10:58 The ideas behind the paper – shifting norms and starting discussion

 

26:32 The rise of natural bodybuilding and embedding safety in bodybuilding

 

37:33 The Overton window of physiques and PEDs for professional and recreational bodybuilders

 

41:56 How bodybuilding history relates to contemporary bodybuilding and PED dosages

 

54:42 Motivations for competing, pushing the limits, and building a legacy

 

1:10:25 Precedence of attempting to implement constraints into bodybuilding

 

1:21:13 Influence of social media, motivations for competing, and irresponsible use of PEDs

 

1:35:09 Final thoughts

In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos engage in a deep discussion with Dr. Mike Ormsbee about the role of resistance training in fat oxidation and body composition. They explore how resistance training can be an effective tool for fat loss, the physiological mechanisms behind fat metabolism during exercise, and the importance of myokines and hormones in this process. The conversation challenges common perceptions about fat burning and emphasizes the need for a nuanced understanding of energy expenditure and body composition changes. In this conversation, Michael Zourdos and Mike Ormsbee delve into various aspects of nutrition and exercise science, emphasizing the importance of understanding the evolving nature of research. They discuss the significance of preclinical studies, the role of resistance training in fat loss, and the myth of spot reduction. The conversation also explores the interplay between glycogen and fat utilization, the implications of pre-sleep protein feeding, and the lessons learned from past research mistakes. The speakers highlight the need for collaboration in research and the ongoing exploration of nutritional timing and its effects on body composition and sleep quality.

To stay up to date with the MASS crew, head over to massresearchreview.com

You can follow Dr. Ormsbee’s work and the work of his lab, and even take a course on body composition he’s involved with using the following links Instagram @mike Ormsbee https://www.instagram.com/mikeormsbee/?hl=en @fsuissm https://www.instagram.com/fsuissm/ https://www.thegreatcourses.com/courses/changing-body-composition-through-diet-and-exercise?fbclid=IwZXh0bgNhZW0CMTEAAR0UlSymishRP9a0LsEV9M426b3ojQrU-As81zLkafYwuz48Po8Qdzkk3iw_aem_sdFSaB4a109dHMmHXK9WUQ

00:00 Introduction to an episode with two Mikes and one Eric https://sportsnutritionassociation.com/sna-annual-2025-conference/

05:26 Introducing Dr Mike Ormsbee properly

08:01 Resistance training is fat loss training

22:09 Concurrent training and equating aerobic and resistance training in studies

28:39 Adaptations to exercise and fat burning vs fat loss  Jo 2019 Resistance training during a 12-week protein supplemented VLCD treatment enhances weight-loss outcomes in obese patients https://pubmed.ncbi.nlm.nih.gov/29352654/  Murphy 2022 Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression https://pubmed.ncbi.nlm.nih.gov/34623696/ So 2014 Exercise-induced myokines in health and metabolic diseases https://pubmed.ncbi.nlm.nih.gov/28664094/  Vechetti 2021 Mechanical overload-induced muscle-derived extracellular vesicles promote adipose tissue lipolysis https://pubmed.ncbi.nlm.nih.gov/34033143/

42:51 The many mechanisms involved with fat loss outcomes

53:01 Is spot reduction possible? And considering science when making recommendations

1:04:20 Dr Ormsbee’s current and future projects and the evolution of methods Snijders 2015 Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men https://pubmed.ncbi.nlm.nih.gov/25926415/ Falkenberg 2021 Nutrient intake, meal timing and sleep in elite male Australian football players https://pubmed.ncbi.nlm.nih.gov/32624442/

01:34:06 Final thoughts on sleep quality and closing out https://massresearchreview.com/

In this episode, Drs Trexler and Helms are joined by Dr. Eduardo De Souza to discuss the complexities and misconceptions surrounding high volume training in the context of hypertrophy research. He shares insights from his extensive research background, emphasizing the importance of understanding participant experiences and the nuances of training volume. The conversation also touches on the challenges of research methodology, the need for improved reporting standards, and the future directions of exercise science research.

 

Time stamps:

0:00 Introducing Dr Eduardo De Souza and some housekeeping

https://sportsnutritionassociation.com/sna-annual-2025-conference/

 

4:23 Eduardo’s background and work in high volume training research

Scarpelli 2022 Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals https://pubmed.ncbi.nlm.nih.gov/32108724/

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/

 

19:55 Measurement methods and errors

Barsuhn 2025 Training volume increases or maintenance based on previous volume: the effects on muscular adaptations in trained males https://pubmed.ncbi.nlm.nih.gov/39665246/

 

26:00 The participant experience in high volume research and oedema

 

41:40 Criticisms of research methods

 

48:29 The applications of Eduardo’s research

 

59:12 Trained and untrained participants and future research

de Souza 2007 Acute effect of two aerobic exercise modes on maximum strength and strength endurancehttps://pubmed.ncbi.nlm.nih.gov/18076237/

 

1:09:46 The aspects of future research which excites Eduardo (and a sneak peak into some sleep research)

 

1:21:45 Closing out and where to find Dr Eduardo de Souza

Instagram @dr.desouzaeo https://www.instagram.com/dr.desouzaeo/?hl=en