Examine is arguably one of the most important resources to the supplement consumer in existence. Haven’t heard of it? Imagine a third-party, expert-informed, wiki page on human research on nearly every supplement in existence, organized in a clear, logical, and informative manner, and you’ve imagined Examine. Today, we sat down with one of its founders, Sol Orwell, to learn about how and why it started, and where its future lies. Given people are still falling for insincere supplement marketing today, this is a conversation that’s just as important as ever.

Ep. 178 - In Search of Supplements: An Examination

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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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. 272 - Mike Tuchscherer: Peaking  After 20 Years of Powerlifting

Trextopia, this is your episode. We peel back the layers of pro natural bodybuilder, exercise science researcher & co-host of Iron Culture, Eric Trexler. Learn how he got into lifting, what low bar squatting 500lb ATG will do to your body & why there might be more controversy in Iron Culture’s near future. This might be the peak of Iron Culture but Trexler is no fan of peak weeks. 00:00 Introduction to an episode with Eric without the other Eric 03:06 An inside peak into Trexler’s day as a scientist (Trex lore)  09:42 Trexler’s foray into powerlifting 19:47 T-Nation and what informed Trexler’s training practices 27:12 Wrestling, lifting, and experimenting with training 36:02 Change of perspective: different approaches to training 42:44 The evolution of Trexler’s training and getting into science 48:37 “Optimisation” for bodybuilding and peaking (Helm’s hat cameo) 1:00:45 The pros and cons of different approaches 1:04:53 Diving into different research topics and the recent challenges in Trexler’s fitness journey  1:16:57 Growing and learning from the experiences (and the return of the T-Rex) 1:30:41 Closing out this monster episode 

Ep. 271 - Powerlifting, Natural Bodybuilding & Science (Eric Trexler’s Journey)

We here at Iron Culture have been on a mission to better inform you, dear listener, as to the inner workings of science. From what goes on in the lab itself, to the publication process, to dissemination, to eventual meta-analysis, the challenge of interpretation and communication of science, the optimistic promises of open science, and the increasing focus on replication, it’s been a hopefully eye-opening and overall encouraging discussion. However, while the scientific method is inherently self-correcting, the apparatus of science is far from perfect and there is a big problem with its principle tool of correcting the peer-reviewed record: retraction. What leads to a paper being retracted? What is the process? How does it impact the literature? Most importantly, does it effectively change the understanding of the science in the community the studies are meant to serve? Join the Erics in this most recent episode as they break it all down! 00:00 Retraction in science and a recently retracted study on cold water immersion Néma 2024 Impact of cold exposure on life satisfaction and physical composition of soldiershttps://pubmed.ncbi.nlm.nih.gov/36599485/ Iron Culture Ep. 267- Addressing Data Fraud in Nutrition Science https://www.youtube.com/watch?v=YZqQ0_pweTs 16:00 A peak behind the sport science curtain 25:19 The process of retraction and its flaws Soria-Gila 2015 Effects of Variable Resistance Training on Maximal Strength: A Meta-Analysishttps://pubmed.ncbi.nlm.nih.gov/25968227/ Retraction Watch https://retractionwatch.com/ 41:15 Keeping up to date with retractions and critically appraising studies Wakefield 1998 Ileal-lymphoid-nodular hyperplasia, non-specific colitis, and pervasive developmental disorder in children https://pubmed.ncbi.nlm.nih.gov/9500320/ 1:00:54 Wild claims from science communicators and their responsibility 1:11:09 Letter to the editor and the retraction process Phillips 2017 Changes in body composition and performance with supplemental HMB-FA+ATPhttps://pubmed.ncbi.nlm.nih.gov/28301440/ 1:22:53 The open science movement and the dangers of unreliable findings 1:30:04 Moving forward: the effective science communicatorand alternative publishing models 1:39:16 Closing out this intervention episode for Helms

Ep. 178 - In Search of Supplements: An Examination

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