Iron Culture presented by MASS

Ep 366 - New Studies: Long Muscle Lengths & Muscle Swelling

In this episode of Iron Culture, Eric Trexler and Eric Helms discuss perpetually hot topics in the fitness and bodybuilding community, focusing on recent research findings related to training at long muscle lengths and the implications of muscle swelling on hypertrophy reserach. They explore the nuances of lengthened bias training, the importance of sampling variance in research, and the impact of muscle swelling on hypertrophy measurements. If you're in the market for some new lifting gear or apparel, be sure to use discount code "MRR10" for a 10% discount at elitefts.com Chapters 00:00 Intro 04:39 Research Roundup: Lengthened Bias Training 07:20 Study Findings and Interpretations 10:24 Contextualizing Research in Fitness 13:53 Incremental Improvements in Research 17:10 Understanding Muscle Mechanics and Training Equipment 23:23  Sampling Variance and Its Impact on Research Interpretation 37:33 The Debate on Lengthened vs. Shortened Training 49:20 New Insights on Muscle Swelling and Hypertrophy 58:46 Understanding Muscle Performance and Recovery 01:03:39 The Debate on Training Volume and Hypertrophy 01:12:09 Wrapping up

Ep 365 - The Science Behind Toxic Online Fitness Culture

Have you noticed that real life fitness culture is awesome, but online fitness culture sucks? Yeah, us too. In this episode, the Erics discuss why toxic online fitness culture is the way it is, leaning on actual scientific research on which personality types are dictating discourse and driving engagement. The conversation ends with practical tips for strategically cultivating a better experience on social media platforms. By the way - are you in the market for some fitness gear or apparel? If so, head over to elitefts.com to support our friends and use code "MRR10" for a 10% discount. Chapters 00:00 Intro 6:58 IRL fitness versus online fitness 17:33 Personality traits and states; types of narcissism 21:51 Traits of influencers 32:00 Traits of frequent posters/users 35:44 How being on social media (transiently) changes personality states 44:45 Skepticism versus cynicism 54:51 Practical tips for strategically cultivating a better experience

BONUS - Confidence, Self-Doubt & Thinking Clearly in the Fitness Industry - Eric Helms & Steve Hall

In this episode, Eric Helms and Steve Hall engage in a deep conversation about their experiences in bodybuilding, academia, and personal growth.    They discuss the challenges of naming their podcast, the impact of ADHD on Eric's life, and the importance of critical thinking in the fitness industry. The conversation also touches on the concept of imposter syndrome, the black-pilled perspective on muscle growth, and the significance of maintaining a positive mindset in training.    Throughout the discussion, they emphasize the value of process over outcome and the need for continuous learning and adaptation in the pursuit of fitness goals.   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 00:00 Podcast Naming Dilemma 03:04 Personal Reflections and Mutual Respect 06:03 Academic Journey and Self-Discovery 11:47 Understanding ADHD and Personal Growth 18:02 Imposter Syndrome and Its Impact 32:47 Critical Thinking in the Fitness Industry 37:54 The Importance of Self-Review 38:21 Confidence vs. Imposter Syndrome 40:16 Navigating Guru Culture in Fitness 42:22 Critical Thinking and the Role of Gurus 45:23 The Dangers of Blind Trust in Experts 48:17 The Mixed Bag of Fitness Influencers 49:42 Ego and the Quest for Clout 51:39 Teaching Critical Thinking in Fitness 53:32 The Journey of Personal Growth 57:16 Debating Natural Muscle Growth Potential 01:01:23 Understanding Individual vs. Population Data 01:06:05 The Optimistic Bodybuilder's Mindset 01:10:49 Pushing Limits and Personal Growth 01:15:13 The Process Over Outcome Mindset 01:20:54 Final Thoughts and Community Engagement

Ep 364 - The Evolution of Physical Culture (ft. Dr. Conor Heffernan)

In this episode of Iron Culture, Dr. Eric Helms and Dr. Conor Heffernan delve into the rich history of fitness and physical culture, exploring how exercise has evolved globally and the impact of historical figures on modern fitness paradigms. They discuss the globalization of exercise practices, the marketing strategies that have persisted since the 1890s, and the importance of understanding fitness history to inform current practices. The conversation emphasizes the interplay between science and history in fitness, encouraging listeners to be curious and explore the past to enhance their understanding of the present and future of fitness.   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 00:00 Introduction and Welcome Back 03:07 The Evolution of Fitness and Physical Culture 05:50 Exploring Globalization in Fitness 09:02 The Concept of a Global Body 12:13 Historical Context of Fitness Practices 15:04 The Marketing of Fitness Through History 17:57 The Role of Historical Context in Modern Fitness 20:59 The Innate Human Desire for Strength 23:59 The Impact of Industrialization on Fitness 26:51 The Controversies in Fitness History 30:00 The Future of Fitness and Historical Lessons 35:49 The Intersection of Science and Tradition in Fitness 38:11 Understanding Historical Context in Bodybuilding 40:29 The Evolution of Fitness Standards Over Time 42:25 The Fluidity of Fitness: Adapting to Change 48:13 The Role of Equipment in Shaping Training Outcomes 53:12 Exploring Alternative Paths in Fitness History 01:01:37 The Specialization Era: A Double-Edged Sword 01:06:18 Curiosity and Engagement in Fitness History

Ep 363 - What Everyone's Getting Wrong About New Dietary Guidelines

In this episode of Iron Culture, Eric Helms and Eric Trexler discuss the recent changes to the Dietary Guidelines for Americans (DGAs) and the implications of these updates. They begin by addressing the shift in their podcast schedule, emphasizing the importance of mental health and balance in their work. The conversation then transitions into a detailed analysis of the new dietary guidelines, highlighting the complexities of the process behind their formulation. Helms critiques the influence of corporate interests and the political landscape on the DGAs, while also acknowledging the positive aspects of the new recommendations, particularly the increased emphasis on protein intake. The hosts explore the historical context of dietary guidelines, the evolution of public health messaging, and the challenges of effectively communicating nutritional advice to the public. In this episode, Eric Helms and MASS Research delve into the complexities of the latest Dietary Guidelines for Americans (DGAs), discussing the implications of the visual representation of food groups and the recommendations for protein, fats, and processed foods. They critique the new guidelines for their lack of clarity and potential confusion, particularly regarding the emphasis on whole foods versus processed foods. The conversation highlights the disconnect between the written guidelines and their visual representation, which may mislead the public about healthy eating patterns. They also explore the political influences on these guidelines and how they may affect vulnerable populations, particularly in school lunch programs and social assistance programs. 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 00:00 Introduction and Schedule Changes 07:15 The Dietary Guidelines Controversy 20:56 Understanding the Formation of Dietary Guidelines 32:30 The Influence of Food Industries on Guidelines 33:38 The Role of the Second Committee 43:49 Changes in Protein Recommendations 44:19 The Inverted Pyramid and Dietary Miscommunication 59:55 Understanding Fats in the New Guidelines 01:09:17 The Role of Full-Fat Dairy in Heart Health 01:15:06 Alcohol Consumption: New Guidelines Explained 01:21:52 Processed Foods and Public Health Implications 01:25:03 The Impact of Dietary Guidelines on Vulnerable Populations 01:30:34 Conclusions and Future Directions in Nutrition Guidelines