Iron Culture presented by MASS

Episoade

• 
  Ep 389 - What the Erics Actually Do 16.09.2026 1h 38min

  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-based practice. They discuss how constraints, habits, and intrinsic motivation shape their approaches to fitness, offering valuable insights for both athletes and everyday lifters.Catch new Iron Culture episodes every Tuesday at 5:30 pm eastern time!Be sure to use code "MRR10" for 10% off your order at elitefts.comIron Culture is proudly presented by the MASS Research Reviewmassresearchreview.comChapters00:00 Introduction and episode overview00:04 Introduction to current fitness and diet approaches02:13 Eric Helms discusses his role as co-director at Sprints04:00 The importance of legacy and impact in fitness and research06:04 Transition to practical training and nutrition strategies10:45 Current training routines and scheduling challenges16:05 Training volume, frequency, and adaptation22:44 Fasted training, resilience, and human adaptability26:16 Frequency and assessment of deloads31:32 Personal training journeys and health challenges36:38 Training habits, constraints, and optimizing within limits43:20 Philosophy of motivation, identity, and long-term adherence50:49 Balancing evidence-based principles with real-world constraints51:46 Eric Helms discusses his current diet and body composition52:13 The importance of a holistic approach to dieting52:25 Adjustments in diet based on body composition and goals53:24 Caloric intake and daily habits55:23 Meal structure and food choices57:20 Flexible eating and meal planning58:55 Strategies for gaining or losing weight01:02:03 Impact of medication and food addiction on eating behavior01:04:51 Behavioral strategies during extreme dieting01:07:37 Supplements and their role in performance and health01:19:15 Cardio, step counts, and cardiovascular health01:24:34 Training adaptations and managing physical constraints01:29:17 Balancing resistance training, cardio, and lifestyle constraints01:34:05 Final thoughts on personalized, evidence-based practice
• 
  BONUS - Drop Sets & Myo-Reps: The Best Way to Use Them (w/ Eric Helms & Steve Hall) 09.09.2026 1h 6min

  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 their recent training camps and personal experiences to help listeners optimize their workouts and recovery.Catch new Iron Culture episodes every Tuesday at 5:30 pm eastern time!Be sure to use code "MRR10" for 10% off your order at elitefts.comIron Culture is proudly presented by the MASS Research Reviewmassresearchreview.comChapters00:00 Introduction and episode overview01:55 Training environment and mental focus during camps03:57 Eric and Steve discuss recent training experiences06:50 Auto-regulation and its role in effective training11:59 Time-saving techniques: drop sets, clusters, and rest pause19:49 Cardio in bodybuilding: health benefits and recovery29:56 Monitoring performance and avoiding overtraining39:58 Practical tips for implementing efficient training methods49:58 Reflections on training, recovery, and future plans
• 
  Ep 388 - What Most Bodybuilders and Their Coaches Miss (ft. Richard Collins) 03.09.2026 1h 35min

  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 fitness and bodybuilding. In this episode, Richard shares his extensive experience in physique sport coaching, mental performance training, and how athletes and coaches can optimize their mindset and preparation for peak performance.Check out Richard's instagram (richard_collinscoach) to stay up to date with his work.Catch new Iron Culture episodes every Tuesday at 5:30 pm eastern time!Be sure to use code "MRR10" for 10% off your order at elitefts.comIron Culture is proudly presented by the MASS Research Reviewmassresearchreview.comChapters00:00 Introduction and guest background01:53 What is coaching and why it matters04:04 The importance of motivation and internal drive07:04 Building rapport and trust with clients10:10 Transition from sports to bodybuilding coaching14:53 Differences in motivation between athletes and general clients19:56 Creating internal motivation in clients25:07 The role of accountability and standards29:54 The impact of emotional intelligence and relationship building34:58 Misconceptions about tough love and discipline40:14 The importance of understanding client context45:04 Practical strategies for long-term adherence49:55 Lessons learned from sports coaching55:09 The value of humility and continuous learning01:00:12 Closing thoughts and key takeaways
• 
  Ep 387 - Energy Cost of Building Muscle 26.08.2026 1h 2min

  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 and energy expenditure.Relevant papers:https://pubmed.ncbi.nlm.nih.gov/31482093/https://pubmed.ncbi.nlm.nih.gov/37914977/https://www.biorxiv.org/content/10.64898/2026.08.17.745156v1.full.pdfCatch new Iron Culture episodes every Tuesday at 5:30 pm eastern time!Be sure to use code "MRR10" for 10% off your order at elitefts.comIron Culture is proudly presented by the MASS Research Reviewmassresearchreview.comChapters00:00 Introduction01:52 Powerlifting shout-out11:55 Introduction to new paper on energetic cost of building muscle20:01 Components of muscle tissue building and their energy costs22:59 Practical implications of the 3500 calorie rule30:05 The five additive components of muscle growth energy cost33:49 Variability in individual energy expenditure responses40:12 Limitations and future directions in research50:10 Summary and concluding thoughts
• 
  Ep 386 - Sleep, Hypertrophy, and Creatine 20.08.2026 1h 19min

  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 insufficient sleep and fat loss, laying out its design and the details behind its dramatic-sounding numbers. From there they discuss what the broader literature does and doesn't establish, the acute effects of sleep restriction on power, skill, and pain perception, and observational data — including sleep patterns in hunter-gatherer societies and among elite athletes — plus the relationship between sleep duration and sleep efficiency. The back half turns to supplementation. They trace the history of research on creatine and sleep, from early findings that creatine might reduce sleep need to newer work on brain creatine under sleep deprivation. This leads into a crossover trial testing caffeine and creatine against a sleep-deprivation cognitive challenge, its findings on rugby passing accuracy, and how to interpret an isolated positive result on a little-studied question. They cover a more recent high-dose replication, then close with the practical side — creatine dosing, the common report that creatine disrupts sleep, and caffeine timing — before wrapping up.Join us for a live recording of Iron Culture! We go live Tuesdays at 5:30 pm eastern time.Be sure to use code "MRR10" for 10% off your order at elitefts.comIron Culture is proudly presented by the MASS Research Reviewmassresearchreview.comChapters0:00 Intro9:44 Sleep & body composition11:16 Unpacking the famous 2010 sleep study20:52 The blind spot in the sleep literature23:04 Sleep restriction, power, skill & pain27:20 Sleep duration vs. sleep efficiency31:45 The big takeaway on sleep & gains34:57 Creatine & sleep: the research history41:22 The caffeine vs. creatine study44:47 What the study found54:21 A newer high-dose replication1:08:26 Practical application: dosing, timing & sleep complaints1:15:44 Wrap-up
• 
  Ep 385 - Do Studies on Untrained Lifters Apply to Trained Lifters? 12.08.2026 1h 18min

  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 internet claim is that most exercise research is done on untrained people, so a trained lifter is "built different" and the findings don't apply. The hosts unpack why that's mostly wrong. They start with the messy problem of defining how "trained" someone is. Then they discuss Fry's review, which reports that roughly 70% of resistance training study participants are sedentary or untrained, with fewer than 500 out of nearly 19,000 participants counting as genuinely well-trained. But the key focus of the episode is that this doesn't invalidate the research: what makes a beginner grow more will also make an advanced lifter grow more — the difference is rate, not mechanism.Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comIf you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIf you'd like to submit a question for a future episode, head over to:massresearchreview.com/ironcultureChapters0:00 Intro8:25 The article: do untrained studies apply?11:31 What does "trained" even mean?22:26 How researchers try to define training status25:51 Fry's approach & the McKay tiers28:07 A review of reviews: mapping the literature32:24 The finding: 70% untrained37:46 Is that actually a problem?43:44 Where meta-analyses fall short51:27 Dose, stimulus & the maintenance threshold58:27 Realistic rates of progress & goal-setting1:14:51 Wrap-up: you don't need perfect
• 
  BONUS: Bulking Is Dead - Eric Helms & Steve Hall 05.08.2026 1h 15min

  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 research, practical insights, and debunk common myths to help athletes optimize their training and nutrition.Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comIf you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIf you'd like to submit a question for a future episode, head over to:massresearchreview.com/ironcultureChapters00:00 Audio Troubles and Nostalgia02:47 Heat and Body Temperature During Massing05:58 Gaining Weight: Personal Experiences and Insights09:02 Recomposition: Understanding the Nuances11:59 Surplus vs. Maintenance: The Anabolic Debate14:45 The Role of Body Composition in Muscle Gain18:05 Deficits and Muscle Gain: A Closer Look20:53 The Impact of Training Experience on Gains23:50 Psychology of Body Image and Muscle Growth34:30 Evolution of Perspectives in Bodybuilding35:30 The Surplus Dilemma: Muscle Gain vs. Fat Gain39:35 Post-Show Recovery: Finding the Balance43:43 The Impact of Body Fat on Muscle Growth46:26 Psychological Aspects of Bodybuilding and Recovery51:20 Understanding Muscle Memory and Recovery01:04:31 The Complexity of Body Composition Studies
• 
  Ep 384 - Is Ultrasound Lying About Your Gains? 29.07.2026 1h 22min

  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 muscle thickness is a poor index of MRI-measured muscle growth. Trexler and Helms argue this shouldn't be read as "throw out all ultrasound research" — the real culprit is that muscle thickness is a crude one-dimensional snapshot with measurement error large enough to swamp the small changes seen in typical short studies, whereas MRI captures growth in more dimensions with better fidelity. They walk through why comparing across different dimensions and different devices matters, what researchers can do about it (bigger doses, larger samples, multiple measurements), and use the famous "sleep restriction kills your gains by 60%" study as an example of over-reading a tiny difference in ten people.The second half turns to DEXA. Prompted by someone confused that DEXA fat mass didn't line up with the 3,500-calorie rule, they explain DEXA's three-compartment model, why it measures fat mass rather than adipose tissue, and why lean soft tissue readings are so sensitive to hydration. The practical upshot: don't build your worldview on a kilogram of day-to-day DEXA noise, be cautious using DEXA to estimate energy status, and understand that flattening a three-dimensional body into a two-dimensional scan introduces real limits. They close with an extended, tongue-in-cheek bit about trademarking "muscle journey" dimensions.Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comIf you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIf you'd like to submit a question for a future episode, head over to:massresearchreview.com/ironcultureChapters0:00 Intro5:57 The paper: is ultrasound a poor muscle-growth measure?18:04 What muscle thickness actually captures25:38 Measurement error vs. a tiny signal31:16 Different dimensions, different devices37:52 What researchers should do about it39:26 Case study: does sleep loss "kill gains"?47:28 On to DEXA: where this started53:26 How DEXA works & why fat mass ≠ adipose tissue1:02:15 Why methods don't always agree1:11:06 Water weight & the whooshing scale1:16:43 Estimating energy status from DEXA1:19:36 Wrap-up
• 
  Ep 383 - Q&A: Imbalances, Fatigue, & REDs 22.07.2026 1h 5min

  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 volume, and why standout muscle groups can be maintained on surprisingly little work. Next is a long discussion on managing fatigue and exercise sequencing in high-frequency, non-traditional splits, including why the "48 hours between muscle groups" rule is more dogma than requirement and how to think about fatigue as continuous rather than categorical. The episode closes with a multifaceted question on REDs (relative energy deficiency in sport) — what it is, its warning signs, and the limits of what bloodwork can actually tell you. Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comIf you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIf you'd like to submit a question for a future episode, head over to:massresearchreview.com/ironcultureChapters0:00 Intro4:25 Fixing upper/lower body imbalance6:39 Quality before quantity9:03 Why standout muscles hold with less work12:25 Fatigue & sequencing high-frequency training17:58 How to actually sequence back-to-back days23:56 Lifting "rules" set in concrete26:09 Are lifters too worried about fatigue?39:34 REDs (relative energy deficiency in sport)40:51 Liver enzymes, creatinine & training stress46:07 Cholesterol/LDL & other markers1:00:21 Wrap-up
• 
  Ep 382 - The Science of Building Bone (ft. Dr.Lora Giangregorio) 15.07.2026 1h 26min

  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. The conversation covers why bone changes so slowly, the many sources of measurement error in DEXA scans, and why so much of the exercise-and-bone literature is underpowered and hard to interpret. Dr. G makes a central practical case: for building bone, the message shouldn't be "lift heavy" but rather "work hard." Emphasizing high effort over intimidating absolute loads lowers the barrier to entry, especially for older and osteoporotic populations, while still driving progressive overload. She argues the best current bet is combining moderate-to-high-intensity resistance training with impact work, introduced gradually on a foundation of strength. Along the way she debunks popular but weakly supported interventions, including weighted vests and whole-body vibration platforms, and discusses the difference between biological aging and simple chronic inactivity in bone loss.Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comIf you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIf you'd like to submit a question for a future episode, head over to:massresearchreview.com/ironcultureChapters0:00 Intro4:13 Meet Dr. Lora Giangregorio7:44 Why bone adapts so slowly11:42 DEXA error & why to be skeptical23:07 Does load matter?33:58 "Heavy" vs "hard" & barrier to entry42:42 What is impact training?47:31 The science communication problem52:55 The weighted vest myth58:13 Muscle pull, compression & light loads1:06:48 Do vibration platforms work?1:09:54 Aging vs. inactivity1:15:46 Drugs & HRT for bone1:20:24 How the medications work1:24:27 Wrap-up & where to find Dr. G
• 
  BONUS: Are Fitness Trackers Worth It? - Eric Helms & Steve Hall 08.07.2026 1h 14min

  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 trackers, and the importance of personalized approaches to training and nutrition.If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comChapters00:00 Caffeine Consumption and Its Perception03:02 Dietary Habits and Food Preferences During Prep06:02 Understanding Energy Levels and Recovery08:58 Psychological Aspects of Eating Behaviors11:59 Navigating Off-Season and Recovery15:05 Bodybuilding vs. Classic Physique Aspirations30:29 The Journey to a Pro Card36:06 Understanding Competitiveness in Bodybuilding42:42 The Role of Fitness Trackers49:29 Data-Driven Decisions in Bodybuilding01:05:45 Recovery Strategies and Their Effectiveness
• 
  Ep 381 - Q&A: GLP-1s, Tendon Training, & Rep Ranges 01.07.2026 1h 16min

  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-fire listener Q&A. Along the way they tackle whether protein needs scale with training volume, the science behind a supplement that's been called "Nature's Ozempic," evaluating protein quality based on food labels, dieting while chasing endurance adaptations, protecting tendons and bone when shifting from powerlifting to bodybuilding, and the myths around rep ranges and muscle shape. The back half centers on GLP-1 drugs like tirzepatide — their surprising off-label effects, who's actually a good candidate, and whether they should be banned in natural bodybuilding — before closing with a rapid-fire round on lengthened partials and the volume-versus-frequency question.Be sure to use code "MRR10" for 10% off your order at elitefts.comIron Culture is proudly presented by the MASS Research Reviewmassresearchreview.comChapters0:00 — Intro, audio gremlins & the new MASS issue6:40 — Powerlifting news: World Championships & squat records11:48 — Do protein requirements scale with training volume?16:59 — PGX: is "Nature's Ozempic" actually legit?22:49 — Protein quality & % Daily Value on food labels26:47 — Chasing endurance adaptations while dieting in a deficit36:52 — Protecting tendons & bone when leaving powerlifting45:37 — Rep ranges, muscle "hardness" & fiber-type myths50:21 — Tirzepatide & GLP-1s: are they really the wonder drug?1:01:08 — Should GLP-1s be banned in natural bodybuilding?1:11:11 — Rapid fire: lengthened partials & the volume/frequency question1:15:39 — Wrap-up & sign-off
• 
  Ep 380 - Bulking, Cutting, and Recomping 25.06.2026 1h 20min

  In this Q&A episode, Eric Trexler and Eric Helms open with a recap of their trip to Norway and announce a new MASS partnership with AFPT International. They then work through a string of listener questions that end up forming a surprisingly cohesive arc: how much total daily energy expenditure actually varies between people, RED-S and low energy availability, what really drives satiety, and a deep dive into building or retaining muscle in a calorie deficit. The back half tackles body recomposition head-on, why the rigid "bulk vs. cut" mindset comes largely from competitive and enhanced bodybuilding, and how natural powerlifters demonstrate that recomp is closer to the default state than most people assume.Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comIf you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIf you'd like to submit a question for a future episode, head over to:massresearchreview.com/ironcultureChapters0:00 - Intro10:24 - Q&A begins: Is maintaining 2400 cal "above the mean"? (TDEE variance)17:00 - RED-S, low energy availability & the female athlete triad23:10 - What actually drives satiety?33:14 - Building muscle in a deficit: protein needs & why muscle is lost49:31 - What bulking studies tell us about surplus size55:40 - Listener case study: bulk first or recomp while cutting? (Natalia)1:01:15 - Where the "bulk vs. cut" mindset really comes from1:12:24 - Powerlifting as a case study in recomposition1:16:44 - Do drugs break the rules? PEDs & nutrient partitioning1:18:34 - Wrap-up
• 
  Ep 379 - Behind the Scenes (Iron Culture Documentary) ft. Omar Isuf 17.06.2026 1h 33min

  In a monumental moment for the Iron Cult, OMAR RETURNS for a guest appearance.In this episode, Omar Isuf and Eric Helms discuss the journey of creating the ambitious Iron Culture documentary, highlighting behind-the-scenes challenges, personal sacrifices, and the passion driving their project. They reflect on the collaborative effort, funding, and the cultural significance of their work, offering insights into the process of producing a self-funded, passion-driven documentary. In this episode, Omar Isuf and Eric Helms reflect on the impactful moments of their recent documentary, the evolution of the fitness community, and the importance of intentionality and community in the space. They share behind-the-scenes stories, insights on social media's influence, and the enduring value of authentic connection.If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comChapters00:00 Introduction01:48 Documentary Journey and Collaboration13:50 Reflections on the Process30:35 Documentary Creation and Community Support42:44 Reflections on Personal Growth and Legacy57:28 Support throughout the process01:07:12 The Evolution of Fitness Content and Its Challenges01:14:06 Navigating the Fitness Landscape Today01:25:34 Closing Thoughts
• 
  BONUS: Revive Stronger - Fatigue, Progress & The Psychology of Bodybuilding (ft. Steve Hall) 10.06.2026 1h 12min

  Eric Helms and Steve Hall discuss training strategies, deloads, body image, and the cultural aspects of bodybuilding, sharing insights from their experiences and recent projects like the bodybuilding documentary.Chapters00:00 Introduction and Banter03:00 Connecting with Omar and Rascal05:58 The Essence of Bodybuilding and Community08:49 The Documentary Journey12:06 Philosophical Reflections on Sports14:48 The Impact of the Documentary18:06 Personal Stories and Connections21:02 Final Thoughts and Future Projects30:09 The Journey of Giving Back33:23 Reflections on Life and Legacy36:12 Future Competitive Aspirations41:41 The Evolving Perspective on Progress54:59 Navigating Fatigue and Deloading Strategies01:07:44 The Importance of Auto-Regulation
• 
  Ep 378 - Social Media Protein Debates 03.06.2026 1h 19min

  Eric Trexler and Eric Helms recently found themselves in the middle of a debate about optimal protein intakes, all initiated by a social media post from Stu Phillips (a leading researcher in the area). In this episode, they dive into how that scientific discourse played out, the nuances of protein intake, and the implications for recreational lifters and bodybuilders alike. They discuss the complexities of scientific data interpretation, public messaging, and practical recommendations for optimal protein consumption.If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comChapters00:00 Intro06:13 Social Media Debate on Upper Limits of Protein Intake13:07 Analysis of Stu Phillips' Post and Scientific Discourse24:06 Review of Tagawa Meta-Regression Studies34:58 Nunes Data and Recent Research Insights39:06 The Refalo et al paper53:49 Balancing Nuance and Public Messaging01:03:00 Concluding Thoughts on Science Communication
• 
  Ep 377 – MRV/MAV, Diet Breaks & Refeeds 27.05.2026 1h 12min

  Back in episode 375, Helms and Trex briefly mentioned a few “evidence-based fitness” topics for which their views have evolved over the years. In hindsight, they didn’t give a few of those topics the time, attention, and explanation they deserve. So in this episode, Helms and Trex take a closer look at two key topics: maximum recoverable (or adaptable) training volume, and various approaches to strategically manipulating leptin levels (such as refeeds and diet breaks). If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com  Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners. massresearchreview.com  Chapters00:00 Intro04:11 The origins of MRV/MAV07:08 Updated perspectives on MRV/MAV14:26 Practically applying MRV/MAV17:11 Helms’ current volume adjustments24:30 Updating models in science29:20 The importance of leptin32:42 The origins of Trex’s interest in manipulating leptin38:47 Running studies on diet breaks and refeeds44:27 Recent meta-analysis on intermittent dieting strategies50:19 Trex’s current perspective on refeeds and diet breaks 53:47 Behavioral versus physiological effects59:09 Contextual use of intermittent dieting1:06:34 Wrapping up
• 
  Ep 376 - Weight Loss Resistance 20.05.2026 1h 6min

  Join us for a rare Iron Culture episode with co-hosts who are not only on the same continent, but actually in the same ROOM. Helms and Trexler are in Australia for the Sports Nutrition Association Annual Conference, so they got together to record an episode about Trex's presentation topic: resistance to weight loss. Specifically, why being a true "outlier" who is resistant to weight loss efforts is quite rare, particularly when looking at the energy expenditure side of the equation.If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comChapters00:00 Introduction07:09 Tracking errors and energy absorption22:21 Myths and realities related to medical conditions50:48 Metabolic adaptation & exercise energy compensation56:36 Weight loss friction as a spectrum
• 
  Ep 375 - Humility in Science 13.05.2026 53min

  Join Drs Eric Helms and Eric Trexler as they discuss the importance of humility in science, and a few key areas where their perspectives have changed over the years.If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.comIron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comChapters00:00 Intro13:11 The Iron Culture Documentary Release18:03 Criticism and Public Perception28:20 Intellectual Humility and Changing Perspectives38:33 Evolving Views on Nutrition and Training
• 
  BONUS: Stronger Culture - The Protein Ceiling: Real or Not a Needle Mover? (ft Eric Helms & Steve Hall) 06.05.2026 1h 12min

  Join Steve Hall and Eric Helms as they explore the nuances of bodybuilding, nutrition, and training strategies. From caffeine timing and body composition tracking to posing techniques and mental models, this conversation offers practical insights for athletes and enthusiasts aiming to optimize their performance and physique.Iron Culture is presented by the MASS Research Reviewmassresearchreview.comIf you're in the market for some new gym gear or apparel, be sure to use code "MRR10" for a 10% discount at elitefts.comChapters00:00 Morning Rituals: Caffeine Choices and Preferences02:43 Caffeine Cycling: Strategies for Bodybuilding Performance05:19 Caffeine and Sleep: Finding the Right Balance08:27 Diet Sodas: The Hidden Caffeine Dilemma10:52 Navigating Post-Show Eating: The Recovery Phase13:53 Protein Intake: Debating the Optimal Amount16:45 Training vs. Nutrition: Prioritizing Muscle Gain19:26 Understanding Protein Recommendations: Context Matters22:17 The Importance of Training Intensity25:06 Blue Light Blockers: Effects on Sleep Quality35:20 Blue Light Blockers and Sleep Quality37:11 Body Weight and Recovery Insights39:11 Stage Weight and Body Composition Changes41:34 Tracking Progress: Measurements and Photos45:10 The Importance of Posing in Bodybuilding50:39 Online Coaching and Posing Techniques