The MASS Research Review started in 2017 and has provided cutting-edge evidence-based fitness content - every single month - ever since. Nearly 1500 articles and videos later, the MASS Crew is all in the same physical location for the first time in history. To commemorate the occasion, the MASS Crew sat down for a roundtable discussion about interpreting, communicating, and applying science in a nuanced manner. Listen along to gain some insights related to strengths, limitations, caveats, and tips for applying the information you gather from content creators and published research.
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1:10:47
Ep 322- The Science of "Junk Volume" (ft. Jake Remmert)
In this episode of Iron Culture, host Eric Trexler and guest Jake Remmert discuss a new meta regression paper focusing on per session set volume and its impact on hypertrophy and strength. They explore the nuances of per session training volume, the implications of the findings, and address common misconceptions in the fitness community. The conversation emphasizes the importance of understanding the data and its limitations while providing practical applications for training. Time Stamps: 0:00 Housekeeping and Introducing Jake Remmert and his journey MASS Research Review https://massresearchreview.com/ Sports Nutrition Association Annual Conference 2025 https://sportsnutritionassociation.com/sna-annual-2025-conference/ 16:00 New meta-analysis on per-session volume: an insight into the methods Pelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain https://sportrxiv.org/index.php/server/preprint/view/460/version/587 Robinson 2024 Exploring the Dose–Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions https://pubmed.ncbi.nlm.nih.gov/38970765/ Remmert 2025 Is There Too Much of a Good Thing? https://sportrxiv.org/index.php/server/preprint/view/537/version/689 29:45 Diving into the findings related to hypertrophy 44:44 Issues with conducting a study directly assessing per session set volume 47:02 Strength results 58:07 The practical applications: how the results of these meta-regressions influenced Jake’s training and coaching 01:15:21 Addressing the feedback on the paper Refalo 2024 Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals https://pubmed.ncbi.nlm.nih.gov/38393985/ 01:24:17 Jake’s final thoughts on the paper and a quick history of meta-analyses Where to find Jake: Instagram: @jake.remmert_coach https://www.instagram.com/jake.remmert_coach/ Website: https://www.jakeremmert.com/
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1:34:37
Ep 321 - Are You Really As Hydrated As You Think?
In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss various topics related to fitness, nutrition, and hydration. They delve into the importance of hydration, the potential for overhydration, and the effects of vitamin C and gelatin on muscle recovery. The conversation also covers the debate between eccentric and concentric training for muscle growth, as well as the relationship between cardio and strength training. Throughout the episode, the hosts emphasize the need for evidence-based practices in fitness and nutrition, while also addressing common misconceptions in the fitness community. To attend the upcoming SNA conference electronically and see the entire MASS team's presentations, you can find tickets here: https://sportsnutritionassociation.com/sna-annual-2025-conference/ To submit a question for us to answer on the show, head over to https://massresearchreview.com/ironculture/ Time stamps: 00:00 Intro 07:17 Afterhours question: over- and de-hydration Peacock 2011 Initial hydration status, fluid balance, and psychological affect during recreational exercise in adults https://pubmed.ncbi.nlm.nih.gov/21574099/ Stover 2006 Urine specific gravity in exercisers prior to physical training https://pubmed.ncbi.nlm.nih.gov/16770361/ Kouri 1995 Fat-free mass index in users and nonusers of anabolic-androgenic steroids https://pubmed.ncbi.nlm.nih.gov/7496846/ 13:24 Hydration status, training adaptations, and strategies for athletic events 26:08 Gut cut and water manipulation strategies for powerlifting and lifestyle factors which could be influencing hydration status 31:50 Urine colour (vitamin supplements and DIM) 35:47 Afterhours question: Are Vitamin C and Gelatin worth the hype? 42:17 Q&A 1: Can you consume too many micronutrients? 49:13 Q&A 2: Eccentric muscle actions for hypertrophy da Silva Comparison Between Eccentric vs. Concentric Muscle Actions On Hypertrophy: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/39652733/ 57:05 Q&A 3 Heart rate variability (HRV) and fatigue and recovery Robinson 2024 Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions https://pubmed.ncbi.nlm.nih.gov/38970765/ 1:03:44 Tracking repetitions for unilateral exercises and cardio modalities for mitigating the interference effect Schumann 2022 Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/34757594/ 1:11:11 Closing out
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Ep 320 - Myths Versus Theories in Exercise Science (ft. James Steele)
In this episode of Iron Culture, hosts Eric Helms and Eric Trexler engage in a lively discussion with Dr. James Steele about the evolving landscape of sports science, particularly focusing on the critiques of periodization and the importance of scientific theory in exercise research. They explore the philosophical underpinnings of scientific inquiry, the challenges of conducting robust research, and the implications of recent studies on training effects. The conversation emphasizes the need for a more theory-driven approach in exercise science to enhance the validity and applicability of research findings. In this conversation, James Steele and Eric Helms discuss the intricacies of designing meaningful studies in hypertrophy research, emphasizing the importance of collaboration, causal inference, and the need for high-powered studies. They explore the challenges of resistance training research, the significance of theory corroboration, and the future directions for the field. The discussion highlights the necessity of passion and purpose in research, advocating for a focus on practical applications and the importance of understanding the underlying mechanisms of training effects. Time stamps: 0:00 Welcome to another episode of Iron Culture and some housekeeping https://massresearchreview.com/ https://sportsnutritionassociation.com/sna-annual-2025-conference/ 4:01 Welcoming Dr James Steele Iron Culture Ep 218 Science is Flawed, but Can be Fixed https://www.youtube.com/watch?v=D_NYCZpY3RA&t=1s Steele 2023 The Myth of Periodisation https://www.researchgate.net/publication/373512935_The_Myth_of_Periodisation Stone 2024 The Myth of the Myth? An Opinion https://journal.iusca.org/index.php/Journal/article/view/353 12:26 James’ issues with periodisation 25:53 How different research areas work 36:03 The philosophy of science 44:47 James breaks down the (statistics of the) Gschneidner lengthened-partials study Gschneidner 2024 The effects of lengthened-partial range of motion resistance training of the limbs on arm and thigh muscle cross-sectional area https://sportrxiv.org/index.php/server/preprint/view/485 1:04:47 What are we actually trying to do in research and going over the results https://pubmed.ncbi.nlm.nih.gov/15947721/ Steele 2021 Long-Term Time-Course of Strength Adaptation to Minimal Dose Resistance Training Through Retrospective Longitudinal Growth Modeling https://pubmed.ncbi.nlm.nih.gov/35591809/ Hubal 2005 Variability in muscle size and strength gain after unilateral resistance training https://pubmed.ncbi.nlm.nih.gov/15947721/ Coleman 2022 Muscular Adaptations in Drop Set vs. Traditional Training: A meta-analysis https://journal.iusca.org/index.php/Journal/article/view/135 Sødal 2023 Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/37523092/ 1:24:23 Linear log gains and the role of multi-site data collection Latella 2024 Using Powerlifting Athletes to Determine Strength Adaptations Across Ages in Males and Females: A Longitudinal Growth Modelling Approach https://pubmed.ncbi.nlm.nih.gov/38060089/ 01:38:51 Answering research questions, method reforms, and the reasons behind lifting 01:49:53 Final thoughts and a sneak peek into James’ future work and where to find him ResearchGate https://www.researchgate.net/profile/James-Steele-14 Instagram @james.steeleii https://www.instagram.com/james.steeleii/?hl=en
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1:57:33
Ep 319 - Bodybuilding Mortality Across the Eras (ft. Drs Conor Heffernan and Juan Carlos Cassano)
In this episode of Iron Culture, Eric Helms and guests Conor Heffernan and Dr. Juan Carlos Casano delve into the intricate relationship between bodybuilding, performance-enhancing drugs, and athlete welfare. They discuss the historical context of bodybuilding, the cultural norms that have evolved over the years, and the alarming trends in mortality rates among bodybuilders. The conversation emphasizes the need for transparency in the sport and the impact of social media on perceptions of bodybuilding. The guests advocate for a more nuanced understanding of the issues surrounding drug use in bodybuilding and the importance of separating competitive practices from recreational bodybuilding for the sake of athlete safety. This conversation delves into the complexities of bodybuilding, focusing on the democratization of drug information, cultural issues, historical perspectives, and the impact of social media. The speakers discuss the need for regulation and safety measures in the sport, the motivations behind bodybuilding, and the legacy of past champions. They emphasize the importance of having open conversations about athlete safety and the future of bodybuilding, particularly in light of the increasing influence of social media and the need for a cultural shift within the sport. Time Stamps: 00:00 Welcome to another Iron Culture episode hosted by one Eric (Helms) https://sportsnutritionassociation.com/sna-annual-2025-conference/ 3:06 Welcoming back Dr Conor Heffernan and introducing Dr Juan Carlos Cassano and their new pre-print paper Cassano 2025 The Golden Paradox Mortality Trends Across Three Eras of Bodybuilding (1900-1990) https://sportrxiv.org/index.php/server/preprint/view/513 Iron Culture Ep. 203- Can Enhanced Bodybuilding Be Safer? (Ft. Dr. Guillermo Escalante) https://www.youtube.com/watch?v=7G_c1umHswE 10:58 The ideas behind the paper – shifting norms and starting discussion 26:32 The rise of natural bodybuilding and embedding safety in bodybuilding 37:33 The Overton window of physiques and PEDs for professional and recreational bodybuilders 41:56 How bodybuilding history relates to contemporary bodybuilding and PED dosages 54:42 Motivations for competing, pushing the limits, and building a legacy 1:10:25 Precedence of attempting to implement constraints into bodybuilding 1:21:13 Influence of social media, motivations for competing, and irresponsible use of PEDs 1:35:09 Final thoughts
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Flere Sundhed & Fitness podcasts
Trendige Sundhed & Fitness podcasts
Om Iron Culture presented by MASS
Iron Culture was started by Eric Helms and Omar Isuf as a means of exploring the world of physical culture and attempting to distill a unified philosophy of lifting and to help listeners find greater meaning from the iron. It's now hosted by Eric Helms and Eric Trexler, who repeatedly beg Omar to return as a guest.
Iron Culture focuses on dispensing practical, useful information to the listener, bouncing from history, to philosophy, to contemporary lifting culture issues, to science. The format includes casual conversations between the two hosts on a variety of topics, discussions with a panel of experts and interviews with authoritative figures in the lifting community.
Iron Culture is proudly presented by the MASS Research Review.
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