In Episode 311 of Iron Culture, hosts Dr. Eric Trexler, Dr. Eric Helms, and Dr. Lauren Colenso-Semple deliver a comprehensive exploration of hormones, health, and performance optimization. The episode opens with a deep dive into recent research on stretching protocols and muscle adaptations, examining groundbreaking case studies that challenge conventional wisdom about flexibility training and muscle growth. The centerpiece of this episode focuses on demystifying menopause, with the hosts provid...
Jan 22, 2025•1 hr 27 min•Season 1Ep. 311
In today's episode, Drs Trexler and Helms discuss a wide range of fitness topics including metabolic stress, "the pump," targeting the different heads of the biceps, individualising diets and supplement protocols, maximal rates of fat loss, blood flow restricted training, the philosophy of science, and much more!We had some technical issues while recording this episode live, but it's all fixed now with the wonders of editing. If you don't understand a couple of the jokes, they're referring to ch...
Jan 15, 2025•1 hr 33 min•Season 1Ep. 310
In this episode of Iron Culture, Eric Helms and Trex discuss a variety of evidence-based fitness topics. In this conversation, Dr. Trexler and Dr. Helms delve into the complexities of muscle gain, recovery, and the role of nutrition in performance. They discuss the nuances of identifying plateaus in training, the impact of training volume, the importance of food quality, and how psychological factors can influence recovery and performance. The dialogue emphasizes the need for a balanced approach...
Jan 08, 2025•1 hr 35 min•Season 1Ep. 309
In this episode, Eric Helms is joined by returning guest, his fellow 3DMJ coach and WNBF Pro bodybuilder, Alberto Nuñez, who is also the male WNBF athlete rep. In addition, they are joined by first time guest Steff Noble, a WNBF Figure pro, experienced coach, and president of WNBF UK. The trio first reflects on what was arguably the most competitive natural bodybuilding season to date, and the overall state of drug free bodybuilding, which in many ways is flourishing. There is more interest, hig...
Jan 01, 2025•1 hr 34 min•Season 1Ep. 308
In this episode of Iron Culture presented by MASS, Dr. Eric Trexler and Dr. Eric Helms explore the science and debate surrounding lengthened partials, a training technique often celebrated for its hypertrophy and strength benefits. Drawing on recent studies, they discuss how emerging evidence challenges some hyperbolic claims of lengthened partials as a superior training method, suggesting instead that their effectiveness is highly context-dependent. The hosts advocate for viewing lengthened par...
Dec 25, 2024•1 hr 37 min•Season 1Ep. 307
In this crossover episode of Iron Culture, co-hosts Danny Lennon and Eric Trexler are joined by fitness professional and fellow Sports Nutrition Association (SNA) advisory board member Laurin Conlin. Together, they dive into the complex relationship between mental health, physique sports, and fitness coaching. Laurin shares her personal experiences and insights on how disordered eating and body image issues often arise in competitive physique sports, and how these behaviors can permeate into the...
Dec 18, 2024•1 hr•Season 1Ep. 306
Who is the strongest? Is it the person with the biggest Powerlifting total? Weightlifting total? The current Worlds Strongest Man/Woman Champion? Or, perhaps, the current Arnold Strongman Classic Champion? It’s an oft-debated question, typically occurring around the proverbial fitness water cooler. However, recently Dr. Kind, Dr. Veit, Dr. Heffernan, and our very own Dr. Helms made this debate into a multidisciplinary academic paper. Specifically, they asked the question through the lens of hist...
Dec 11, 2024•1 hr 28 min•Season 1Ep. 305
In this episode of Iron Culture, hosts Eric Trexler and Eric Helms begin with a brief discussion of Trex's recent MASS article on the misapplication of modern pain science in the fitness industry. They then discuss the nuances of protein recommendations, debating the merits of using body weight versus fat-free mass as a basis for determining protein needs. The conversation also touches on current research trends in protein intake and hypertrophy. Trexler and Helms move on to discuss the effects ...
Dec 04, 2024•1 hr 33 min•Season 1Ep. 304
This week we’ve got a MONSTER episode in the form of a live Q&A episode with Dr. Helms and Dr. Trexler. The Good Doctors begin with a recap of the recent WNBF World Championships, followed by an insightful discussion about whether or not humans have a “factory error” in our design that promotes obesity. This is followed by a number of listeners’ questions about functional anatomy, exercise selection, the importance of the eccentric phase of a lift, factors impacting reps in reserve (RIR) acc...
Nov 27, 2024•1 hr 41 min•Season 1Ep. 303
In this Iron Culture, Sigma Nutrition Radio, SNA crossover, Dr. Joe Klemczewski returns! Dr. Joe, possibly the first online bodybuilding coach and person to advise clients to track macros before IIFYM was an acronym, joins us to reflect on the past and help us navigate the future. In the modern information age, there is more information than ever, which is a good thing, right? Perhaps, except that there is also more misinformation and disinformation than ever as well. While the evidence-based mo...
Nov 18, 2024•1 hr 26 min•Season 1Ep. 302
Today’s episode of MASS Office Hours is truly special, and not just because it’s airing on a Monday. First, the MASS crew announces a new era of Office Hours as the show has formally merged with the Iron Culture podcast. After making this announcement, the crew lets listeners know what they can expect as the show pushes forward and climbs to new heights. After that, the crew has an insightful discussion about the science of satellite cells – what they are, when they might (or might not) matter, ...
Nov 12, 2024•1 hr 26 min•Season 1Ep. 62
The Lost Episode of MASS Office Hours will be discussed for decades to come. Was the episode buried and all copies destroyed because it was simply too controversial? Did the hosts reveal a secret too dangerous to publish? Did Eric accidentally delete the episode by hitting the wrong button after they recorded? We may never know. In this re-recorded episode of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Lauren Colenso-Semple to discuss Trex's surgery recovery, bilateral vs unilateral tra...
Nov 08, 2024•1 hr 30 min•Season 1Ep. 61
In lieu of a live episode, tonight we bring you a piece of content from the MASS Research Review archive. This video is from a "Journal Club," which is a live recording that is only accessible to members of the MASS Community. This is a replay of a video that was recorded (live) a few months ago. It gives you a sneak peak at a small portion of what MASS members have access to every month. In this video, Mike will take you through a new meta-analysis on concurrent training and discuss how it stac...
Nov 01, 2024•1 hr 36 min•Season 1Ep. 60
In episode 59 of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Eric Helms to discuss practical implications of strength asymmetries, purportedly anti-catabolic supplements, troubleshooting pain while lifting, the lifting volume needed to maintain gains during a weight loss phase or period of reduced training, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! If you'd like to submit a question ahead o...
Oct 28, 2024•1 hr 30 min•Season 1Ep. 59
In Episode 58 of MASS Office Hours, Dr. Trexler is joined by special guest Josh Pelland to discuss Pelland's recent meta-analysis which investigates the effects of training volume and frequency on hypertrophy and strength outcomes. The analysis synthesizes data from numerous studies and quantifies dose-response relationships by which higher training volumes and/or frequencies may lead to greater strength and muscle gains in response to resistance training. In a thorough discussion of the paper, ...
Oct 18, 2024•1 hr 49 min•Season 1Ep. 58
In episode 57 of Office Hours Live, Dr. Eric Trexler is joined by Dr. Lauren Colenso-Semple for a wide-ranging discussion on fitness, sports, and research. They begin by chatting about recent college football events and transition to the serious topic of concussions and chronic traumatic encephalopathy (CTE), with Dr. Trexler sharing insights from his own research and personal experiences. After that, they discuss advice for endurance athletes balancing strength and hypertrophy training. They al...
Oct 11, 2024•1 hr 14 min•Season 1Ep. 57
In Episode 56 of "Office Hours Live," Dr. Eric Trexler and Dr. Lauren Colenso-Semple discuss a wide range of health and fitness topics. Dr. Colenso-Semple tackles the question of whether estrogen is anabolic and its role in muscle hypertrophy, explaining the lack of substantial human research but providing insights from animal studies. Dr. Trexler responds to concerns about ultraprocessed protein sources, particularly for vegetarians, and clarifies the benefits of these foods in a balanced diet....
Oct 04, 2024•1 hr 14 min•Season 1Ep. 56
This episode of "Office Hours Live" features Dr. Eric Trexler and guest Dr. Mike Zourdos discussing a wide range of topics in exercise science and nutrition. The show begins with a little college football talk before diving into more scientific content. Dr. Zourdos previews his upcoming article on exercise and memory, highlighting the cognitive benefits of aerobic exercise and potential effects of resistance training. Dr. Trexler shares his personal experience with recent surgery and recovery. T...
Sep 29, 2024•1 hr 27 min•Season 1Ep. 55
This episode of "Office Hours Live" features Dr. Eric Trexler and guest Dr. Lauren Colenso-Semple discussing a wide range of topics related to exercise, nutrition, and physiology, with a particular focus on female-specific issues. They delve into the effects of hormonal contraceptives and menopause on fat loss, emphasizing that while hormonal changes can influence body composition, they don't necessarily make fat loss more challenging when other factors are controlled. The hosts address various ...
Sep 21, 2024•1 hr 13 min•Season 1Ep. 54
In this 53rd episode of "Office Hours Live" by MASS Research Review, hosts Dr. Eric Trexler and Dr. Eric Helms celebrate the show's one-year anniversary while covering a wide range of topics in exercise science and nutrition. The episode begins with a discussion on nasal breathing and the safety of microwaving food in plastic containers, highlighting the hosts' approach to addressing topics outside their primary expertise and their skepticism regarding generalists who purport to be experts in a ...
Sep 13, 2024•1 hr 21 min•Season 1Ep. 53
In this solo episode of "Office Hours Live" by MASS Research Review, Dr. Eric Trexler covers a wide range of topics in exercise science, nutrition, and recovery. He begins by discussing the importance of step counts for health, cautioning against sacrificing sleep for increased steps. The conversation then shifts to sleep duration, exploring its effects on recovery and mortality. Dr. Trexler addresses the role of protein in muscle growth, emphasizing that its importance is often overestimated co...
Sep 07, 2024•1 hr 6 min•Season 1Ep. 52
In this episode of "Office Hours Live," Dr. Eric Trexler and Dr. Mike Zourdos delve into a wide range of topics related to bodybuilding, strength training, and sports science. After a brief discussion about college football, they focus on the timing and planning of bulking and cutting phases, emphasizing the importance of long-term, intentional approaches rather than frequent switches back-and-forth. After that they address various listener questions, covering subjects such as fiber intake limit...
Aug 29, 2024•1 hr 21 min•Season 1Ep. 51
In this episode of "Office Hours Live" by MASS Research Review, Dr. Eric Trexler and guest Dr. Mike Zourdos cover a wide range of topics in exercise science and nutrition. The main focus is on volume cycling in resistance training, with Dr. Zourdos providing an in-depth explanation of its principles, implementation, and potential benefits. The discussion then shifts to a Q&A session, addressing various subjects such as the health effects of different saturated fats, the relationship between ...
Aug 22, 2024•1 hr 20 min•Season 1Ep. 50
This episode of "Office Hours Live" featuring Dr. Eric Trexler and guest Dr. Lauren Colenso-Semple covers a wide range of topics in nutrition, exercise science, and physiology. The hosts begin with a discussion on bulking strategies, emphasizing the importance of calorie surplus for muscle growth and providing recommendations for different athletes. They then dive into an extensive Q&A session, addressing queries about dairy and inflammation, comparing various diets for longevity, and debati...
Aug 15, 2024•1 hr 9 min•Season 1Ep. 49
In this episode of "Office Hours Live," Dr. Eric Trexler and Dr. Eric Helms delve into various aspects of muscle building and training strategies. They challenge common misconceptions about body fat levels and muscle gain, discussing how being extremely lean isn't necessary for effective bulking and may even hinder muscle growth. The conversation covers troubleshooting unsuccessful bulks, exploring factors like diet, training frequency, and exercise selection. They emphasize the importance of ex...
Aug 15, 2024•1 hr 28 min•Season 1Ep. 48
In this episode of "Office Hours Live," Dr. Eric Trexler and guest Dr. Eric Helms dive into a variety of topics in exercise science and nutrition. They begin by discussing the latest MASS Research Review, touching on sugar alcohols and cardiovascular risk, as well as the relationship between muscle mass and powerlifting performance. A significant portion of the episode is dedicated to an in-depth exploration of the "p-ratio" concept in fitness and bodybuilding, including its origins, application...
Aug 02, 2024•1 hr 29 min•Season 1Ep. 47
This episode of "Office Hours Live" features host Dr. Eric Trexler and guest Dr. Lauren Colenso-Semple discussing a wide range of fitness and nutrition topics. The show begins with a teaser for an upcoming MASS Research Review article about sugar alcohols, addressing recent studies that have linked these substances to cardiovascular risks. Dr. Trexler explains that while the studies were well-conducted, the implications aren't as alarming as headlines suggest, emphasizing the importance of under...
Jul 26, 2024•1 hr 26 min•Season 1Ep. 46
In this episode of "Office Hours Live" (Episode 45), Dr. Eric Trexler and Dr. Eric Helms discuss a range of topics related to exercise science, longevity, and training methodologies. The first segment centers on the relationship between exercise and longevity, highlighting a study on 4-minute mile runners and their increased lifespan. They explore the concept of a "U-shaped" relationship between exercise and health risks, challenging misconceptions about extreme exercise being detrimental to hea...
Jul 18, 2024•1 hr 27 min•Season 1Ep. 45
In this episode of Office Hours Live, Dr. Eric Trexler and guest Dr. Mike Zourdos discuss the concept of flexible training templates, discussing their application in both resistance and endurance training. They explore current research, highlighting the potential benefits and limitations of these templates, and suggest ways to improve their implementation. The conversation then shifts to a wide-ranging Q&A session, covering topics such as ideal gym environments, quad-focused exercises for gl...
Jul 14, 2024•1 hr 22 min•Season 1Ep. 44
In this episode of "Office Hours Live," Dr. Eric Trexler and Dr. Eric Helms discuss the newest issue of the MASS Research Review, focusing on Helms' article about muscle reallocation in untrained individuals. They discuss a study examining muscle volume changes during resistance training, exploring its methodology, findings, and implications for body recomposition and protein/energy intake. The conversation covers practical applications for bodybuilders and athletes, before transitioning into a ...
Jul 05, 2024•1 hr 42 min•Season 1Ep. 43
