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
In this episode of Iron Culture, Eric Trexler welcomes back Eric Helms, who clarifies recent misunderstandings about his commitment to the iron game. Helms shares insights from his recent travels, including a global education event with TechnoGym in Bali, and discusses the importance of cultural experiences in fitness education. The conversation also covers strategies for managing jet lag during international travel, the mechanics of hypertrophy, and the significance of community in fitness. As Helms prepares for upcoming competitions, he reflects on his journey in bodybuilding and the evolving landscape of the fitness industry.
Need some lifting gear? Use our discount code (MRR10) over at www.elitefts.com
Chapters
00:00 Welcome Back to Iron Culture
03:50 Clarifying Misunderstandings
09:51 Eric's Upcoming Competition
14:52 Travel Adventures and Experiences
23:42 Jet Lag and Nutrition Strategies
32:00 Engaging with the Fitness Community
39:39 The Rise of Science in Fitness
48:50 Hypertrophy and Leverage Data
01:20:46 Wrapping Up and Future Plans
In this episode of Iron Culture, Eric Trexler is joined by Dr. Lauren Colenso-Semple to discuss various topics in fitness, particularly focusing on creatine supplementation, female-oriented creatine marketing, the rising popularity of creatine gummies, and several creatine myths. They discuss the importance of understanding the science behind creatine and debunk common misconceptions before moving on to discuss the role of exercise in bone health and fracture prevention.
Need some lifting gear? Use our discount code (MRR10) over at www.elitefts.com
Chapters
0:00 Introduction
3:45 Today's Show
5:38 Creatine for Women: Marketing vs. Science
9:09 Debunking Myths: Creatine Levels in Women
17:59 Issues With Creatine Gummies
24:48 Creatine Washout and Cycling
30:00 Creatine and Subcutaneous Water Retention
36:32 Training for Bone Health
46:22 Loading Recommendations for Bone Remodeling
50:05 Nuances in Bone Research
1:01:11 Dietary Considerations for Bone Health
In this episode of Iron Culture, Eric Trexler interviews Dr. Marc Lewis, the director of Applied Sports Science for the Houston Texans. They discuss the role of sports scientists in maximizing athlete performance through data collection, management, and analysis. Marc shares insights on the day-to-day responsibilities of a sports scientist, the importance of understanding athlete load and stress, and the evolution of sports science in the NFL. They also explore the future of sports science careers and provide advice for aspiring sports scientists.
Need some lifting gear? Use our discount code (MRR10) over at www.elitefts.com
Keep up-to-date with Dr. Lewis and his projects:
https://drmarclewis.com/
Instagram: @marctlewis
Twitter/X: @marctlewis
Chapters
00:00 Introduction to Sports Science in Football
01:47 What Does a Sports Scientist Do?
7:26 From Data to Decisions
11:00 Navigating the Data Overload
23:13 Applied Data Versus Peer-Reviewed Evidence
27:20 Applying Sports Science Insights to Strength Coaching
34:46 The Reality of Overtraining in Elite Sport Versus General Fitness
45:17 The Extremes of Human Performance
51:01 Unique Needs of Elite Athletes
56:45 The Current State (and Future) of Sports Science in America
1:09:46 Building a Career in Sports Science
In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss recent developments in college football and powerlifting, in addition to introducing their partnership with Elite FTS. The conversation shifts to a Q&A session where they address various topics, including collagen supplementation, creatine dosage, and the relationship between muscular endurance and strength. They also provide practical tips for reducing food focus during dieting and discuss the impact of hypertrophy on athletic performance.
Need some lifting gear? Use our discount code (MRR10) over at www.elitefts.com
Time stamps
00:00 Introduction (College Football & Powerlifting News)
04:25 Partnership with Elite FTS and Personal Experiences
11:50 Collagen Supplementation: Debates and Research Overview
35:37 Power Development: Training Volumes and Frequencies
49:00 Creatine: Dosage, Urination Frequency, and Cognitive Effects
1:03:18 Muscular Endurance: Training Insights
01:08:34 Hypertrophy and Athletic Performance
1:19:00 Creatine During Peak Week
1:19:58 Dieting Strategies and Food Focus
In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss various topics including the ongoing debate about the relationship between muscle growth and strength gains. They discuss brand new findings from the largest and longest-running study on resistance training, explore the implications of "apparent" sex differences in strength gains, and emphasize the need for nuanced statistical analysis in understanding the factors that contribute to strength gains and observed sex differences.
Want to read a thorough analysis of the article we discussed in this episode (and many more)? Support the show by joining the MASS Community at massresearchreview.com
Chapters
00:00 Intro
09:10 The Debate on Muscle Size and Strength
12:30 New Research on Muscle Strength and Size
20:45 Exploring Sex Differences in Muscle Training
26:40 The Hierarchy of Evidence in Research
32:00 Relationships Between Strength And Muscle Size
36:40 Lifting For Sport: History And Changing Cultural Norms
39:00 Back To The Study Results (Understanding Sex Differences in Strength Gains)
42:15 Nuances of Statistical Analysis: Relationships Between Strength And Muscle Size
54:10 Aside About Collegiate Sports In USA
56:50 Causal Discovery Analysis in Strength Research
1:08:00 Summary and Conclusions: The Role of Muscle Growth in Strength Gains
1:21:45 Listener Question: Sample Sizes in Exercise Science
1:27:10 Outro
In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos engage with Dr. Zac Robinson to discuss his dissertation research on the effects of resistance training volume on muscle adaptations. The conversation delves into the complexities of individual responses to training, the importance of research design, and the implications of findings for coaching practices. They emphasize the need for caution in interpreting data and the evolving nature of sports science, highlighting the significance of collaboration and flexibility in training approaches.
Chapters
00:00 Introduction and Guest Introduction
06:25 The PhD Journey and Team Dynamics
11:32 Dissertation Overview and Research Focus
18:43 Research Methodology and Individual Variability
26:50 Understanding Individual Response Variation in Training
32:09 Study Design: Isolating Variables in Training Responses
37:33 The Importance of Replication in Research
42:40 Findings
53:41 Limitations and Implications of the Study
01:00:17 Genetics and Individual Response Variability
01:02:59 The Dose-Response Relationship in Training
01:06:25 Shifting Perspectives on Training Individualization
01:11:00 The Role of Sports Science in Coaching
01:19:51 Future Directions in Resistance Training Research
In this episode, Drs Trexler and Helms discuss various topics including updates on Eric's surgery, the valuable (but very modest) effects of protein intake on muscle gains, incontinence after contest prep, the relationship between sleep quality and nutrient timing, the recent ban on smelling salts in the NFL, and more.
Time stamps:
00:00 Introduction
01:11 Preview of next week's episode (non-responders, hyper-responders, etc)
07:01 Trex's surgery update
12:11 Discussion on Protein Meta-Analyses and Research Updates (how much does protein intake actually matter for gains?)
33:10 Why meta-analyses differ from RCTs in terms of "expiration dates"
44:15 The Impact of Training vs. Nutrition (for muscle growth)
51:41 Q&A: Supplementation for Lifters (and Specifically Vegans Who Lift)
55:49 Incontinence, Increased Urine Output, and Contest Prep
59:16 Chrono Nutrition and Sleep Quality
01:11:28 The Role of Smelling Salts in Sports Performance (and Football)
In this episode of Iron Culture, Helms and Trex have a lengthy discussion about the ECA stack and yohimbine. The history, the mechanisms, the regulatory changes, the practical applications – you name it, they cover it. Don’t miss this episode if you have an interest in fat loss, stimulants, or dietary supplementation in general.
Also, be sure to check out the newest issue of the MASS Research Review! Learn more at massresearchreview.com
Time stamps
0:00 Intro
4:18 New issue of the MASS Research Review
10:42 Helms contest prep update
13:15 The history of the ECA stack and supplement regulation
30:07 Ephedra vs Ephedrine
35:31 Why people took ephedrine / ECA stack
36:30 Trends in PED use over time
45:00 Research on the ECA stack
50:58 Banning lifters for stimulant use
53:15 Effects of ephedrine + caffeine on metabolism and fat loss
1:02:44 What does aspirin really add to the ECA stack?
1:13:00 Do NSAIDs blunt hypertrophy?
1:21:25 How yohimbine works (and yohimbe vs yohimbine distinction)
1:31:10 Regulatory status of yohimbine
1:32:58 Practical applications
Back when Trex was a 14 year old, his wrestling coach noticed his passion for training and nutrition. This coach took Trex under his wing, and they started absorbing and applying as much information as they could. Their source material, almost exclusively, was the content produced by Dr. Jim Stoppani – primarily from magazine articles, but also from the totally novel medium of online video content. Jim was a jacked PhD with tons of “in the trenches” experience - back in 2005 that was a very rare combination, and there’s no question that people like Jim led the way for the next generation of “bodybuilding academics” like Helms and Trex.
Jim has made a huge mark on the fitness industry. Perhaps his most impressive feat is maintaining his impact and relevance as the industry has fundamentally transformed itself multiple times. Jim was the face of some of the biggest muscle magazines (in their prime), one of the most recognizable content creators when bodybuilding dot com was THE place for online fitness, and way ahead of the curve when it comes to building your own platform and leveraging mobile fitness applications. In this episode of Iron Culture, the Erics have a great chat with Dr. Stoppani about how the industry (and science communication more broadly) has evolved over the last 25-30 years.
To learn more about Jim and support his work, check out his social media channels and his website
Time stamps
0:00 Intro
3:22 Jim’s education
14:18 Jim’s transition to the muscle magazine industry
30:44 Jim’s bodybuilding dot com days
44:52 Fitness content creation in the age of social media: the good, the bad, and the ugly
Join hosts Eric Trexler and Eric Helms as they explore the potential "replication crisis" in exercise science, drawing parallels to the well-documented crisis in psychology. In this episode, they delve into the challenges of replicating research findings, the perils of placing too much confidence in singular studies, the importance of cautious interpretation of new studies, and the value of meta-analyses in understanding true effect sizes. Whether you're a seasoned lifter or new to the world of evidence-based practice, this conversation offers valuable insights into making informed decisions about your training.
Time stamps:
00:00 – Introduction (and Helms’ travel updates)
17:29 - Replication Crisis in Psychology: Discussion on the replication crisis observed in psychology and its implications.
32:45 – What is “replication”
44:36 – Results of “reproducibility project” in exercise science
1:00:04 – Why are replication rates so low in exercise science?
1:27:24 – What does this mean for “evidence-based fitness” and application of exercise science?
Relevant links:
www.massresearchreview.com
https://pubmed.ncbi.nlm.nih.gov/26315443/
https://pubmed.ncbi.nlm.nih.gov/40522610/
In this episode of Iron Culture, Dr. Eric Trexler and Dr. Lauren Colenso-Semple discuss science related to attractiveness, coolness, and personality type. They explore scientific studies on the factors associated with perceived attractiveness and "coolness," discussing body fat percentages and societal perceptions. The conversation shifts to how personality traits appear to predict workout preferences and engagement in fitness, then they debate the importance of matching exercise to individual characteristics.
Time stamps:
00:00 Introduction to Iron Culture and Guests
5:57 The Science of (Male) Attractiveness
10:39 Evolutionary Underpinnings of Male Attractiveness
13:53 Distorted Perceptions of Attractiveness (In the Fitness World)
20:10 The Irony of Pursuing Attractiveness
22:22 Body-Fat and Optimized Health
24:18 Surprising Article Feedback
28:50 Unrealistic Body Standards and Gender Perceptions
32:49 Achieving the Outcome Versus Doing Hard Things
35:07 Attractiveness is More Than Body Shape/Size
37:48 The Science of Being Cool
47:19 Matching Exercise To Personality Types
References:
Xia F, Sauciuvenaite J, Bissland R, Hambly C, Starr-Vaanholt L, Faries MD, et al. The relationship between body fatness and physical attractiveness in males. Personality and Individual Differences. 2025 Sep 1;243:113240.
de Jager S, Coetzee N, Coetzee V. Facial Adiposity, Attractiveness, and Health: A Review. Front Psychol. 2018 Dec 21;9:2562.
Brierley ME, Brooks KR, Mond J, Stevenson RJ, Stephen ID. The Body and the Beautiful: Health, Attractiveness and Body Composition in Men’s and Women’s Bodies. PLoS One. 2016;11(6):e0156722.
Sorokowski P, Kościński K, Sorokowska A, Huanca T. Preference for Women’s Body Mass and Waist-to-Hip Ratio in Tsimane’ Men of the Bolivian Amazon: Biological and Cultural Determinants. PLoS One. 2014 Aug 22;9(8):e105468.
Tovée MJ, Cornelissen PL. Female and male perceptions of female physical attractiveness in front-view and profile. Br J Psychol. 2001 May;92(Pt 2):391–402.
Jayedi A, Khan TA, Aune D, Emadi A, Shab-Bidar S. Body fat and risk of all-cause mortality: a systematic review and dose-response meta-analysis of prospective cohort studies. Int J Obes (Lond). 2022 Sep;46(9):1573–81.
Hu J, Chen X, Yang J, Giovannucci E, Lee DH, Luo W, et al. Association between fat mass and mortality: analysis of Mendelian randomization and lifestyle modification. Metabolism. 2022 Nov;136:155307.
Ramlau-Hansen CH, Thulstrup AM, Nohr EA, Bonde JP, Sørensen TIA, Olsen J. Subfecundity in overweight and obese couples. Hum Reprod. 2007 Jun;22(6):1634–7.
Wei S, Schmidt MD, Dwyer T, Norman RJ, Venn AJ. Obesity and menstrual irregularity: associations with SHBG, testosterone, and insulin. Obesity (Silver Spring). 2009 May;17(5):1070–6.
Liu Y, Hu X, Xiong M, Li J, Jiang X, Wan Y, et al. Association of BMI with erectile dysfunction: A cross-sectional study of men from an andrology clinic. Front Endocrinol (Lausanne). 2023;14:1135024.
https://psycnet.apa.org/doiLanding?doi=10.1037%2Fxge0001799
https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1587472/full
In this episode of Iron Culture, Eric Helms interviews Dr. Stian Larsen, who shares his journey from powerlifting to becoming a researcher in exercise science. They discuss the intricacies of biomechanics, the importance of understanding squat techniques, and the latest research findings on muscle hypertrophy and resistance profiles. Stian emphasizes the need for practical applications in training and the significance of collaboration in research. The conversation also touches on future research directions and the role of education in advancing the field of strength training.
Time stamps
0:00 Introduction
4:33 Stian's Journey in Powerlifting and Coaching
16:00 Biomechanics and the Sticking Point in Squats
23:56 Understanding Muscle Forces and Training Strategies
33:04 Transitioning to Hypertrophy Research
35:43 Research on Muscle Length and Hypertrophy
48:58 Practical Applications of Research Findings
50:02 Biceps Research Findings and Surprises
1:03:28 Practical Applications of Research Findings
1:04:53 Quadriceps Hypertrophy Study Results
1:22:27 Lateral Raises and Resistance Profiles
In this episode of Iron Culture, the Erics provide some updates, corrections, and clarifications related to their recent episode exploring the science of microplastics. After that they take a brief moment to celebrate the 100th issue of the MASS Research Review, then answer listener questions on topics including: tasty meat alternatives, programming supersets, scaling dietary variables for very small/short individuals, the pros & cons of "extended release" caffeine formulations, the utility & shortcomings of BMI as a health metric, and more.
MASS is celebrating its 100th issue, but it's never to late to join in on the fun! Learn more at massresearchreview.com
Also, don't miss Iron Culture's sister podcast, @fpfpodcast hosted by MASS's very own Eric Trexler and Dr. Lauren Colenso-Semple
Time stamps (coming soon):
0:00 Intro
0:58 Revisiting microplastics (updates, corrections, and clarifications)
25:08 MASS celebrates 100th issue
34:00 Well-wishes for bodybuilding legend Ronnie Coleman
41:37 Tasty meat alternatives
47:12 Programming supersets
49:23 Scaling dietary variables for very small/short individuals
57:10 The utility & shortcomings of BMI as a health metric
1:05:03 Individual response variation to training
1:16:12 The pros & cons of "extended release" caffeine formulations