Recently, the first systematic review and meta-analysis on the effect of autoregulation on strength and hypertrophy was published. In this episode we explore why this publication almost sent Eric into a proverbial dark cave without a pen light, never to return, and what realizations helped him find his way out. In this episode, we discuss that the promise of autoregulation is really Individualization. With that discovery, we explore how it succeeds, and fails, at least in its current limited form, what research on autoregulation can and canto capture, and what will be needed in the future for autoregulation to truly become the game changer it theoretically could be. 

Ep. 160 - Autoregulation & Individualization: Everything You Wanted To Know

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. The lifting community has become fractured over the last ~70 years and this Podcast will attempt to explore the fundamental threads that unite these different tribes.  The Podcast focuses on dispensing practical, useful information to the listener, bouncing from history, to philosophy, to contemporary lifting culture issues, to science. This can range from teaching the audience about lifting, programming, nutrition, supplements/PEDs and the history of lifting culture. 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.

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Health & Fitness

We’re back with another trio episode, and in this one, the hosts dig deeper into the Trex-lore. Eric Trexler has been training since his early youth, but only recently has he struggled with his fitness, and health and even had to rethink who he is as a lifter, due to lingering pain. Pain and injury are complex and multifaceted, but the body is resilient and often heals itself with time. But what can you do when nothing seems to work? When you seemingly can’t change your circumstances the only thing left is to change your perspective. Join us in this episode as the hosts share these perspectives, with a collective experience of over 50 years under the bar.

Ep. 276 -  Beyond Pain Science: When Injuries Don’t Resolve

To complement the recent appearance of Dr. Wes Goodman, we now have the founder of N1 Education, Coach Kassem Hanson to join us on iron culture to discuss applied biomechanics and anatomy for bodybuilding. We discuss the limitations of research, what might be considered fundamental features of effective hypertrophy exercises, common mistakes and misunderstandings of applied anatomy, individual differences and more! Join us in this discussion of bodybuilding functional anatomy and learn how to take your, or your clients training that much closer to optimal. 00:00 The Erics introduce Kassem and the topic Iron Culture Ep. 273- Biomechanics For Powerlifting https://www.youtube.com/watch?v=BB6_fIlx8EA 05:09 Why and how Kassem is ruining resistance training for the youth 10:43 Kassem’s background and what he does 19:00 What the technology is actually measuring and their limitations 27:13 Exercise selection principles 40:43 Working around structural limitations and injuries 47:27 Getting into the weeds of exercise selection for hypertrophy 1:00:08 The application of biomechanics research for training 1:06:30 Making the leg press more glute or quad focused 1:16:33 Considering and balancing different variables 1:25:12 An insight into an N1 study and a quick discussion on lengthened partials 1:32:32 The application of biomechanics principles and research 1:42:15 Closing out this conceptual discussion and where to find Kassem Kassem  Instagram: @coach_kassem https://www.instagram.com/coach_kassem/?hl=en N1 Education Website: https://n1.education/ Instagram: @n1.education https://www.instagram.com/n1.education/?hl=en N1 Training Website: https://n1.training/  Instagram: @n1.training https://www.instagram.com/n1.training/?hl=en  

Ep. 275 - Biomechanics for Bodybuilding (with Kassem Hanson)

Since the beginning of the iron game, different methods have been promoted as the best approach to train for “hardgainers.” Likewise, in the scientific literature, the variability in individual response is well documented, including the identification of “non-responders” and poor responders to exercise. However, only recently have studies been undertaken to determine how to manipulate training to help poor responders to resistance training get better gains. So, is it true what they say? Does “hard work beat talent when talent doesn’t work hard”? And if so, what type of “hard work” needs to be done exactly? 00:00 Introduction to a duo episode with two of the best Erics in the fitness industry and the history of the "hardgainer” 09:48 “Non-responders” in the literature and measurement error 17:27 Individual vs group level responses 25:32 Challenging the idea of non-response to training Montero 2017 Refuting the myth of non-response to exercise training: 'non-responders' do respond to higher dose of training https://pubmed.ncbi.nlm.nih.gov/28133739/ Lixandrão 2024 Higher resistance training volume offsets muscle hypertrophy nonresponsiveness in older individuals https://pubmed.ncbi.nlm.nih.gov/38174375/ 35:20 The narratives surrounding responses to training 40:52 Changes in training to break through plateaus and variability in repetition performance Bellinger 2020 Muscle fiber typology is associated with the incidence of overreaching in response to overload training https://pubmed.ncbi.nlm.nih.gov/32816636/ 1:04:55 A quick insight into some upcoming PhD research and closing out with an advertisement for MASS Office Hours https://massresearchreview.com/   https://www.youtube.com/watch?v=RTPlGKLOFok&list;=PLq2Hpu55tCKbaklI9h4Z5-2kJYf5T3ren&index;=36  Barbend Article: https://barbend.com/tom-platz-legs-massive-at-67/ 

Ep. 274 - Do Hardgainers Need More Volume?

Wes Goodman recently completed his PhD in Exercise and Nutrition Science with an emphasis in Biomechanics and Motor Control at Montana State University under Dr. David Graham with our very own Dr. Helms on his committee as well. But he’s more than an academic, he’s a certified strength and conditioning specialist, gym owner, power lifter, strong man and Highland Games competitor! He studied how musculoskeletal modelling can help us understand the nuances of how the body performs squats. In this episode you’ll learn about the theory and application of motor control to lifting, the limitations of common biomechanics studies, and how modelling helps us understand that muscles can influence joints they don’t actually cross, and to Omar’s dismay, that a calf raise might actually be a squat accessory exercise! 00:00 Addressing the controversy before introducing our guest Sooper Gforce Iron Culture Ep 269- Are Social Media PhDs Ruining Fitness? (feat Dr. Milo Wolf, Max Coleman & Dr. Pak) https://www.youtube.com/watch?v=pgp9h5D0yqI Enes 2024 Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect? https://pubmed.ncbi.nlm.nih.gov/37796222/  04:37 Introducing Wes Goodman and what is biomechanics? 13:15 Necromechanics, what we can measure with biomechanics and its limitations Iron Culture Ep. 163- All About EMG and Hypertrophy (ft. Andrew Vigotsky) https://www.youtube.com/watch?v=fIccFeOknew 28:45 The degrees of freedom problem and clarifying  37:00 The dominant theories on motor control and neuroscience 45:04 Motor learning strategies in lifting and the theoretical/philosophical perspective 58:45 Cuing in (power)lifting and the approaches to providing feedback as coach 1:06:53 Wes’ PhD research: the intricacies of muscle function within tasks 1:20:05 Modelling in science and furthering our understanding of squat biomechanics 1:24:55 Wes’ initial thoughts on his data regarding the calves  1:29:29 Closing out and where to find Wes Website: https://likeironstrong.com  IG: @likeironstrong_wes https://www.instagram.com/likeironstrong_wes/  ResearchGate https://www.researchgate.net/profile/William-Goodman-12  

Ep. 273 - Biomechanics for Powerlifting feat Dr. Wes Goodman

The man, the myth, the legend, Mike T is back! Fresh off a 900kg total, an 800lbs deadlift, and placing just off the podium at Powerlifting America National by bodyweight, Mike T is showing how much longevity can be had for the lifelong lifter, even at the highest level. We’ve only got a penlight in this pitch-dark morphing cave, but that’s apparently all you need. Join us on this episode where we discuss mental maturity and growth as a lifter, Mike’s journey and his future plans in equipped lifting! 00:00 Introduction to a homecoming episode Iron Culture Ep. 4- Periodization & Autoregulation Roundtable https://www.youtube.com/watch?v=RIVw1OxvZUA 07:15 Catching up on Mike T’s achievements and competing equipped Iron Culture Ep. 46- Powerlifting: Raw vs Equipped Lifting (Ft. Calgary Barbell, Corvus Strength & RTS) https://www.youtube.com/watch?v=FG618RmkoPA 22:13 Keeping the spark for lifting and training Lepper 1973 Undermining children's intrinsic interest with extrinsic reward: A test of the "overjustification" hypothesis.  https://web.mit.edu/curhan/www/docs/Articles/15341_Readings/Motivation/Lepper_et_al_Undermining_Childrens_Intrinsic_Interest.pdf Fishbach 2012 When thinking about goals undermines goal pursuit  https://www.sciencedirect.com/science/article/abs/pii/S0749597812000222  30:42 Mike T’s athletic arc 37:30 Facing and navigating adversity: injuries and load management 50:10 What has changed over time for Eric, especially with his injuries   01:04:18 The ‘hot streak’, sticking with it, and moving forward 01:19:15 We are all getting out of this cave together… or do we even need to get out? 1:25:44 The plan for Mike T the athlete and where to find him Instagram: @miketuchscherer https://www.instagram.com/miketuchscherer/ Threads: @miketuchscherer https://www.threads.net/@miketuchscherer Reactive Training Systems Coaching https://pages.reactivetrainingsystems.com/coaching  RTS Lab https://pages.reactivetrainingsystems.com/rts-training-lab

Ep. 160 - Autoregulation & Individualization: Everything You Wanted To Know

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