Iron Culture

It’s the start of a new era, as Omar and Eric sit down for episode 201. In this conversation, the two pick up where they left off from episode 200, tackling the Cult’s questions that were too good, and too deep to cover last week. Specifically, we discuss how to compare the potential effects of dissimilar variables on hypertrophy, such as sleep, protein, and creatine using research. Further, we field questions on how you measure progress and deal with plateaus, and whether higher frequency training can provide unique advantages. 00:00 Introduction to a new era of Iron Culture (and reading comments) 15:11 Start of Q&A. Effect sizes in sport science research (protein, creatine, and sleep) and their application to practice Tagawa 2020 Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials https://pubmed.ncbi.nlm.nih.gov/33300582/ Morton 2018 A systematic review, meta-analysis and meta-regression of the effect of protei

We can’t believe it. 200 episodes. What else is there to say except thank you from the bottom of our hearts? It’s always a blast for us to hang out and chat, but it’s a huge bonus that so many people find value in our conversations. At the outset, we hoped we’d be able to provide both educational and entertainment value to our listeners, and it seems like we’ve succeeded. This episode is a bit of a celebration, as we reflect on what brought us here, and what it’s going to lead to. We have big plans dear listener, and I think you’re going to like them. Also, we squeeze in a little bit of genuine Q&A from the cult (we promise we didn’t make these questions up, seriously).   00:00 Intro: history of THE Iron Culture 3:12

While technically correct, saying “protein is the most satiating macro” misses the point. We don’t actually eat macros, we eat foods that have a macronutrient profile, and two diets identical in their macronutrient profile may differ in their effects on hunger and satiety. In prior episodes, we’ve discussed protein in depth, but this is the first time we’ve had an in-depth discussion on how protein influences satiety. Further, we address misconceptions about fat gain on high-protein diets and the impact of high-protein diets on energy expenditure. Ultimately you’ll learn that when considering satiety, macros, foods, meals, and diets all need to be considered in context for an accurate picture.  00:00 Intro and reviewing reviews: social media fitness edition Iron Culture Ep. 20- The Problem With #Science https://www.youtube.com/watch?v=nHf0QG1Nw_0 Iron Culture Ep. 182 - How to call out B.S. and Pseudoscience https://www.youtube.com/watch?v=ckzuycwnRH8 Iron Culture Ep. 93- What's Wrong With The Fitness Industry

For many, research is taken to represent a framework for understanding concepts that can then be applied to their own training.  This can be taken too far when some hope to divine exact details that apply specifically to their own journey. Research isn’t meant to tell you (dear listener) how to train on a Tuesday.  What is the best way to properly utilize the current literature to better our own lifting journeys? Two hunks set out to explore this very topic. 00:00 Introducing another MONSTER episode (and reviewing reviews and continuing the feud with the macrofactor podcast) 06:56 How training to failure research is really conducted Warneke 2022 Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9174468/ Iron Culture Ep. 197: Training To Failure: A Comprehensive Overview https://www.youtube.com/watch?v=oa8Z-fUuiNU Halperin 2021 Accuracy in Predicting Repetitions to Task Failure in Resistance Exercise: A Scoping Review

In this episode we are excited to revisit an ever-controversial topic in bodybuilding, training to failure! Yes, we’ve discussed this before on Iron Culture, and yes, people have surprisingly (but maybe not so much when you dissect it…) strong feelings about training to failure. You may remember that one of the biggest limitations in the literature we previously discussed in our last episode was that there are different ways of defining failure. Should we be lumping together studies that use “momentary muscular failure” with studies that used “repetition maximums” or “voluntary failure”? Probably not. But great news, Martin Refalo a Ph.D. candidate at Deakin University specifically studying the effect of failure on hypertrophy joins us in this episode. Martin recently published a scoping review and a subsequent meta-analysis that specifically identified these differences in failure types and analyzed the literature based on these distinctions, as well as looking at velocity loss thresholds to provide new and

We are delighted to have Dr Patroklos Androulakis-Korakakis on Iron Culture! “Dr. Pak” is a researcher and lecturer at Solent University, coach at stronger by science, and finally, a lifting enthusiast himself. He did his PhD on powerlifting. Specifically, he conducted research to answer the question: “how much training do powerlifters need to do, to make meaningful increases in strength?” This question led him to conduct interviews and surveys with the best powerlifters and powerlifting coaches in the world to first understand what they consider “meaningful” strength gains to be, and then he conducted some of the very few longitudinal training studies on competing powerlifters to determine just how much work they need to do to get better. Join us in this fascinating look at the inner workings of his research, as well as some of the more recent research he’s currently involved with, bridging the gaps in terminology and application between science and practice.

"Should I cut my calories back during deloads?” This incredibly common question pops up all the time online, and there are a few things to consider when answering it. First, the purpose of a deload, technically, is to recover after an overreaching phase. What do we expect after an overreaching phase? Are these expectations compatible with a reduction in calories? Secondly, we need to consider the differences in total energy expenditure between a deload week, and the preceding training, which again, consisted of an overreaching phase. Finally, in this episode, we discuss other cases, for example “deloads” that don’t occur after overreaching, deloads following strength/intensity-based overreaching, tapers, and intro weeks. While the question is simple, the answer has a bit of nuance, so join us to learn these details! 00:00 Intro: addressing the “alliance” with Stronger ByScience 12:07 Eric’s damage control apology and appeal to the Iron Culture HR department 17:05 The effects of deloads on muscle hypertrophy:

Mr Dr. Ben House is back on Iron Culture, but this time, he’s fully indoctrinated. That’s right, Ben is making a push to experience what it’s like to get into bodybuilding stage condition. He’s been collaborating with Eric in the process, learning to pose, reincorporating tracking after a long time away, and getting leaner than lean. When is he competing you ask? Believe it or not, he’s probably not going to! Ben decided to do this for a few reasons, first to support a friend who is a competitor, second to get the experience of what it’s like so he can be a better coach and also make more accurate representations in his content, and finally, he’s scientifically interested in exploring how to find one’s lower intervention point. Ben wants to know just how sustainable or unsustainable being in such a position is. Learn about not only his experience in this episode, and what he’s learned, but also how we integrate concepts like energy availability and body fat regulation in terms of practical application.  00:0

We’re back with another Q&A episode! Our first question is about the utility, if there is any, of doing singles at a low RPE. Basically, if singles are a specificity tool, why do them light? Great question, and often, the premise of a question needs to be addressed to get a more useful answer. Then, we address the question of whether gains are linear, especially in advanced lifters. Just what the heck is going on when we see an advanced lifter seemingly make a slew of progress after a long plateau (and no we aren’t talking about them jumping on gear)?   00:00 Intro: reviewing reviews and the obligatory banter 10:48 Giving everyone the boot: an update on Eric’s calf training Iron Culture Ep. 189 Stretching & Range of Motion for Strength and Hypertrophy https://www.youtube.com/watch?v=VFrO2UQoIBg  Warneke 2022 Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility https://www.frontiersin.org/articles/10.3389/fphys.2022.878955/full 17:50 Q&A #1 The function

Alberto Núñez is back on Iron Culture, but he’s changed. If you thought his prior appearances were him in his final form, you were wrong. He’s fresh off his WNBF Universe pro overall win, meaning he’s Mr. Universe. So forget the best bodybuilder on planet earth, or the best bodybuilder in the nearest 10 parsecs, or hell, the best bodybuilder in the Milky Way galaxy! No, this super Saiyan is the best in the universe. In this Big Bang of an episode, you won’t learn how to get freaky quads, a wide back, capped delts, or peeled to the socks like Berto, but you will learn lessons through his bodybuilding journey which apply to life in ways that would surprise you. Even the Watcher is mirin because Alberto is coming for the multiverse next!   0:00 Introducing Mr. Universe Team3DMJ YouTube Channel https://www.youtube.com/channel/UC8fhb7upVSZ0q-zK5snR9BA Iron Culture Ep. 191- Steroids, Staying Natural & The Tyranny of Progress https://www.youtube.com/watch?v=Pp30-AeTITQ Berto’s Instagram post https://www.instagra

Intrinsic motivation: we talk about it’s importance, but let’s be honest, most people first step in the gym mostly or entirely for external reasons. That’s not always bad, but one thing is for sure, it needs to change over time, or at least be complemented by other forms of motivation, or inevitably lifters quit. Even when the shift is made to focusing on personal progress rather than external goals or standards, it can go wrong. Having something to continually improve upon or strive to achieve can provide a continuous staircase to personal improvement, but it can also be an overbearing presence invading every thought, making the inevitable plateaus experienced lifters face feel like failures. At these crossroads some lifters seek anabolic assistance, or quit. Sometimes one of these choices might be the right decision for an individual, but many times, both choices simply avoid the deeper issue. This deeper issue is also the reason some “noble” natties see themselves as morally superior to enhanced lifters, a

For more than two decades Elite FTS has been a household name for powerlifting information, equipment, and a sense of community. The progenitor behind Elite FTS, Dave Tate, honoured us at Iron Culture by joining us to share his story, wisdom and experience. Tune in to learn about the history of Dave as an athlete, thinker, and entrepreneur. Also you’ll learn the history of Elite FTS, it’s future, and what paths weren’t traveled and why. Finally, we hear what lessons Dave’s learned from decades under the bar, not only for lifting itself but also how he’s applied it to business and life.   00:00 Introducing Dave 05:08 Demographics and the changing of the guard in the fitness industry 11:25 Dave’s journey 23:05 Joining Westside Barbell   34:49 EliteFTS as a content creator in the social media era 50:01 “Evidence-based”, being open-minded and continuing to learn 1:01:25 Dave’s powerlifting experience and the double-edged sword of the going all in mentality 1:19:19 EliteFTS in the business world 1:32:55 Playing th

Full ROM is king, right? Well, more or less. But why? And are there any types of partials that are worthwhile? What if your goal is strength? What if your goal is hypertrophy? In this episode we’re joined by two academics who helped answer these questions: Dr. Alyssa Joy Spence, an international grade powerlifter, powerlifting coach with TSA and lecturer at AUT who did her PhD thesis on the effects of stretching on powerlifting performance, as well as Milo Wolf, a strength and physique athlete and coach with stronger by science and PhD candidate at Solent University studying the effects of different ranges of motion on hypertrophy.  00:00 The banter podcast and introducing Milo and Alyssa 9:45 Discussing “Range of Motion” in the context of hypertrophy  Milo’s new Meta will be linked here when it’s out! 21:00 What we know about stretching for hypertrophy and strength Warneke 2022 Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility https://pubmed.ncbi.nlm.nih.gov/35

What does it mean to be “aesthetic”, and is it possible to have an objective or universal definition of it? Obviously, there are attempts to do so in physique sport, but in society, as they say, “beauty is in the eye of the beholder”. In fact, even in physique sports aesthetic standards change constantly and new competitive divisions regularly pop up, judging standards change, and people frequently disagree. Moving beyond the possibility of an agreed-upon definition or standard, would having them even be a good thing? How do external beauty standards and pressure impact us as humans who crave social acceptance in the social media age? How can you pursue aesthetic goals and get positive outcomes? There are no easy answers, but we welcome you to join us as we discuss!   00:00 Intro: reviewing reviews 11:10 In the pursuit of aesthetics Can you Stay Shredded? https://www.strongerbyscience.com/stay-shredded/ MASS Research Review https://www.strongerbyscience.com/mass/ 17:55 Defining the concept of aesthetics 24:27

Sigma nutrition radio has been a staple for evidence-based nutrition podcasting for the better part of a decade. But truly, even among other similar podcasts, it’s in a league of its own. The guest list is essentially the who’s who of nutrition academia, with interviews digging into the nuance of research coming directly from the sources, covering an incredibly broad span of nutrition topics. Danny Lennon started this endeavor on his own, but in more recent years, it’s expanded to include Dr. Alan Flanagan and Dr. Niamh Aspell. As Alan, Danny and Eric were recently at a conference together, Iron Culture took the opportunity to sit down with them and learn about what they’ve learned as one of the longest-running science-based nutrition podcasts.  00:00 Intro Danny’s Peachboi Shorts https://raskolapparel.com/collections/shorts Sigma Nutrition Radio Ep. 442: Are Vegetables Detrimental to Health? https://open.spotify.com/episode/59oVF6ffJpQlNnPuJ0Ha3N?si=9abf0e4d4ede4a2e 10:22 The inception of Sigma Nutrition Ra

What happens when your passion becomes your career? From the outside, lifting as an occupation would be an enviable position for any lifting enthusiast. There are hidden drawbacks however as things such as financial incentives shroud over a once pure pursuit.  How do you keep the fire lit after over a decade of lifting when seemingly all stones have been overturned? If you're a member of the Cult, perhaps one of the two Hunks atop the Pyramid, you turn on your penlight and you begin navigating the encroaching darkness.

“Evidence-based” bodybuilding peaking is somewhat of a misnomer, at least for all aspects of peaking at this stage of the game. Being able to construct a hypothesis based on physiology, is not the same as testing it. While we have empirical support that carb loading likely does enhance muscle size and appearance, the so-called “drying out” process that many bodybuilders partake in hasn’t been studied, until recently. Join us in this episode as we discuss recent studies that assess the relationship between body water and bodybuilding success, and actually draw into question some traditional narratives.” 00:00 Intro MASS Research Review https://www.strongerbyscience.com/mass/ Iron Culture Episode 184: Breaking A World Record After A Catastrophic Injury with Joe Sullivan https://www.youtube.com/watch?v=UnScTvfgdEw 9:31 Bodybuilding Peak Week in Science Barakat 2022 Can Bodybuilding Peak Week Manipulations Favorably Affect Muscle Size, Subcutaneous Thickness, and Related Body Composition Variables? A Case Study h

Joe Sullivan has been powerlifting for more than half his life. Starting as a young teen, Joe has been in and amongst the culture, starting with the USAPL, and eventually migrating to the untested side of the sport where he’s made his mark for the better part of the last decade. Most recently he set the all-time world record squat in the 100kg class at an astonishing 380kg, but it was a long road to get here. He’s overcome catastrophic injury, mental hurdles, and adversity that tie him deeply to powerlifting, and we were honored to have him on Iron Culture to share his candid perspective. He came from an era where raw powerlifting wasn’t the default, and when raw lifters identified with one another first and foremost, rather than with their federation. So sit back and enjoy this conversation where you get an insider’s viewpoint on the rapidly changing sport we know and love.  0:00 Introducing Joe Jeremey Hamilton record-breaking meet @220lb/100kg https://www.youtube.com/watch?v=IHkMYQhoOVE Iron Culture Episod

What is the difference between a lifter who takes a hit, and keeps on lifting and the lifter who “used to bench 315 in high school?” Is it always that the former is harder working, more resilient, more committed lifter? How plastic are these traits? And are all “hits” the same? For some, when it rains it pours, and for others, they are lucky enough to get dolled out life’s curveballs at a pace they can handle. Ultimately in this episode, we acknowledge that when viewing advanced lifters who’ve been at it for a long time, we are to some degree seeing survivorship bias. Further, we discuss how self-efficacy can be best built, and how to deal with what is, and what isn’t in your locus or control. No matter what though, Iron Culture will continue to persist, demonstrating ultimate resilience, never missing a Monday release (and don’t let anyone tell you otherwise). 0:00 - Intro  10:55 - Instagram reacts: revisiting misinformation/disinformation Marton 2020 Science, advocacy, and quackery in nutritional books http

Myth busting is a favorite past time of the “evidence based fitness community”, and pwning noobs with copious “um actually”s is just part of the job, right? Well, yes and no. While it’s more important than ever to combat mis and disinformation, it’s arguably just as, if not more important, to do so in the right way…which, spoiler alert doesn’t involve pwning said noobs. In fact, while those who use science to “dunk on the bros” do get more follows, props, and recognition, it likely comes from people already within the evidence based community, rather than without. So how does one make a true impact and change hearts and minds, rather than just preach to the choir? Join us to find out! https://link.springer.com/article/10.1007/s40279-022-01702-2