Iron Culture presented by MASS

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...

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 worko...

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...

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 sm...

In this episode of Iron Culture, Dr. Eric Helms talks about his forthcoming article in the MASS Research Review covering the purported harms of high-protein diets. This isn’t your typical oversimplified dunk-fest that readily dismisses concerns about high-protein diets. Instead, Helms reviews a thorough paper that reviews common concerns in detail and assessed their plausibility in an objective ma...

In this episode, the hosts discuss various aspects of bodybuilding prep, including caloric intake, metabolic adaptation, and the impact of extreme dieting. They explore historical studies that provide insights into these phenomena and discuss practical strategies for weight loss. The conversation transitions to powerlifting, specifically the recent IPF Worlds, highlighting the competitive dynamics...

In this episode of Iron Culture, the Erics begin by discussing Helms' prep updates and the standout performances from the recent powerlifting World Champions. The conversation also touches on body composition and attractiveness, highlighting the misconceptions in the fitness industry regarding ideal body fat levels. After that they take a deep dive into the strategies of cutting weight in vari...

In this episode of the Iron Culture Podcast, the Erics discuss various topics including updates on Helms' contest prep vlog, a preview of the upcoming Powerlifting World Championships, misconceptions surrounding TRT, the effects of cold exposure, and the concept of lean mass hyper responders. They also discuss the importance of (and misconceptions surrounding) women's health research, and...

What's the deal with microplastics? Where do they come from? Are they in our bodies? If so, are they harmful? Also, what's the deal with microwaving Tupperware and other plastic containers? This episode is all about plastics - what we know, what we don't know, and what you can do about it. Key reference: https://pmc.ncbi.nlm.nih.gov/articles/PMC11800385/ Time stamps: 0:00 Intro 7:20 Wh...

In this episode of Iron Culture presented by MASS, Dr. Eric Helms and Dr. Eric Trexler dive into a wide-ranging discussion covering updates on the long-awaited 3rd edition of the Muscle & Strength Pyramids, the writing process at MASS, and their recent frustrations with pseudoscientific claims in fitness and health. They dissect recent content related to eccentric training, ketogenic diets, LD...

In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss a variety of topics related to bodybuilding, nutrition, and fitness. First they share updates on Front Page Fitness and discuss some soon-to-be-released articles from the Mass Research Review, with topics including the implications of cold exposure, how much testosterone actually impacts muscle mass, seed oils, the effects...

In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos reconnect and reflect on their experiences at the 2025 Sports Nutrition Association annual conference. Joined by guests Dr. Nick Washmuth and Kaylee Chism, they delve into the concept of daily 1RM training, discussing its origins, methodology, and findings from a recent study involving participants who maxed out daily. Insights...

In this episode of Iron Culture, Eric Helms and Trexler welcome Maddie McConnell, a world champion natural physique athlete, to discuss the current trends in natural bodybuilding, her journey into the sport, and the challenges that come with being a world-class physique competitor. Maddie shares her experiences transitioning from a general fitness enthusiast to a physique athlete, the significance...

This is a very special episode of Iron Culture because it's the WORLD PREMIERE of "Front Page Fitness," a new podcast hosted by Drs Eric Trexler and Lauren Colenso-Semple. If you're part of the Iron Cult, these folks are no strangers - both have been on Iron Culture numerous times, and both are co-authors of the MASS Research Review. In Front Page Fitness, Eric & Lauren discu...

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 n...

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...

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 relations...

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, a...

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 emphas...

In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos engage in a deep discussion with Dr. Mike Ormsbee about the role of resistance training in fat oxidation and body composition. They explore how resistance training can be an effective tool for fat loss, the physiological mechanisms behind fat metabolism during exercise, and the importance of myokines and hormones in this process...

In this episode, Drs Trexler and Helms are joined by Dr. Eduardo De Souza to discuss the complexities and misconceptions surrounding high volume training in the context of hypertrophy research. He shares insights from his extensive research background, emphasizing the importance of understanding participant experiences and the nuances of training volume. The conversation also touches on the challe...

In tonight’s episode of Iron Culture, Eric Trexler and Eric Helms discuss various topics related to fitness, training, and research. They share personal updates, including the toll that Helms' intense training regimen is taking on his face. The discussion then shifts to the upcoming NFL combine, highlighting the impressive athletic feats expected from past combine participants. In the main seg...

Iron Culture is officially part of the 3-plate club. In this episode of Iron Culture, hosts Eric Trexler and Eric Helms celebrate their milestone 315th episode while diving into various topics including testosterone replacement therapy (TRT), the efficacy of citrulline malate, training techniques for hypertrophy, managing tendinopathy, the health benefits of coffee, and programming for individuals...

This episode of Iron Culture begins with a rant/story by Dr. Trexler that highlights some issues with scientific publishing. He describes a study on apple cider vinegar, his MASS article criticizing the study, and the subsequent letter to the editor (and response from the original authors). This discussion is followed by a Q&A session with Dr. Helms covering protein during weight loss, headach...

In this episode of Iron Culture, hosts Dr. Eric Helms and Dr. Eric Trexler are joined by Dr. Martin Refalo to discuss their recent meta-regression study on protein intake and its effects on muscle hypertrophy. They cover Martin's background, the initiation of the project, the methods used, and key findings, followed by a discussion of some critiques that have been generating discussion on soci...