In this episode, Eric Trexler and Eric Helms discuss the latest updates in resistance training research, the evolution of training principles since 2009, and practical applications for trainers and athletes. They explore key points from the new ACSM position stand, the importance of training frequency, volume, and specificity, and reflect on how scientific understanding has advanced over the years. In this engaging discussion, Eric Trexler and Eric Helms explore the evolution of training philosophies, hypertrophy research, and practical applications for lifters. They reflect on past training trends, dissect scientific findings, and share insights on optimizing workout strategies for strength and muscle growth.

If you're in the market for some new lifting gear or apparel, be sure to use code "MRR10" at elitefts.com for a 10% discount

Chapters

00:00 Introduction and Personal Updates

07:37 The new ACSM Position Statement

17:50 Overview

34:47 Key findings

37:44 The Impact of Training Frequency on Strength

44:45 The Role of Volume in Strength Training

59:12 Training For Hypertrophy & Proximity to Failure

01:09:17 Eccentric Training

01:12:57 How Perspectives About Training to Failure Have Changed

01:19:08 The Role of Structured Training Programs

01:25:06 The Evolution of Fitness Communities

01:30:25 "Power Training"

01:39:05 Wrapping Up

Join us for an in-depth discussion with Steve Hall & Eric Helms on supplement testing, polygraph use in bodybuilding, sleep optimization, and the power of acceptance in training and life.

This episode offers practical insights for natural bodybuilders and fitness enthusiasts looking to optimize health, performance, and mental resilience.

If you're in the market for some new lifting gear or apparel, be sure to use code "MRR10" at elitefts.com for a 10% discount

Chapters

00:00 Introduction and Connection

02:09 Understanding Supplementation and Third-Party Testing

08:04 Microplastics and Health Concerns

09:58 The Importance of Third-Party Testing for Competitors

15:59 The Risks of Supplements and Marketing Influence

21:56 Polygraphs in Natural Bodybuilding

30:06 Navigating False Positives in Polygraph Testing

37:11 The Stress of Competition and Polygraph Testing

38:45 Personal Struggles with Lifestyle Constraints

40:59 Sleep Quality Challenges and Optimization

43:41 Navigating Workload and Recovery

45:01 Injury Management and Training Adjustments

50:14 Mental Strategies for Performance and Recovery

58:56 Acceptance and Its Role in Bodybuilding and Life

In this episode, Eric Trexler and Eric Helms delve into the complexities of scientific research integrity, recent controversies in nutrition studies, and debunk common myths in health and fitness. They emphasize the importance of transparency, ethics, and critical thinking in science and everyday beliefs. In this episode, Eric Helms and Eric Trexler debunk popular myths in psychology, medicine, and animal behavior, exploring the science behind Stockholm syndrome, the hungry judge effect, stress ulcers, sugar hyperactivity, and the Stanford Prison Experiment. They emphasize critical thinking and scientific rigor in understanding complex topics.

If you're in the market for some new lifting gear or apparel, be sure to use code "MRR10" at elitefts.com for a 10% discount

Chapters

00:00 Introduction

03:23 Update on LDL Research Controversy

14:30 "Ethics" in the Research Context

26:45 Conspiratorial thinking and communication in science/research

29:45 Pop Science Myths and Misconceptions

39:25 Debunking Learning Styles

48:17 Debunking Stockholm Syndrome

1:02:04 Debunking the "Hungry Judges Study"

1:07:53 Stress Ulcers: The Complex Truth Behind a Common Belief

01:13:42 Debunking the "Sugar Rush" Myth

01:25:23 Other Popular Myths and Misconceptions

In this episode, Eric Helms and Eric Trexler explore the complexities of food labeling, energy absorption, and the impact of food choices on energy balance. They discuss a recent lawsuit against David protein bars, delve into scientific research on metabolizable energy, and practical strategies for dieting and food selection.

If you're in the market for some new lifting gear or apparel, be sure to use code "MRR10" at elitefts.com for a 10% discount

Chapters

00:00 Introduction and Updates

08:16 The David Protein Bar Lawsuit

21:43 Labeling Complications and Nutritional Misunderstandings

25:25 The Impact of TEF, Fiber, and Resistant Starches

34:00 The Impact of the Specific Food Matrix

37:22 More Research on Dietary Intake Versus Absorption

40:06 Nuances Behind Calories In vs Calories Out

47:00 Tracking Variable Foods Versus Keeping Food Choices Consistent (IIFYM/Flexible Dieting Implications)

57:06 The Case for "Eating Clean" Within a Flexible Dieting Framework

Editorial note: 

We recorded this episode on March 4. This is an important detail for contextualizing the timeline of events discussed in this episode, as well as our understanding of the matter at the time of recording. 

Since we recorded this episode, the paper discussed has been officially retracted. We will provide additional updates on this story as they become available.

Episode summary:

Join Eric Trexler and Eric Helms as they dissect the chaotic rollout of a controversial study on LDL cholesterol and lean mass hyper responders, explore issues in science communication, and debate the integrity of research in the age of social media.

If you're in the market for some new lifting gear or apparel, be sure to use code "MRR10" at elitefts.com for a 10% discount

Chapters

00:00 Intro

09:18 Social media dust-up

17:27 Revisiting the “Lean Mass Hyper Responder Study”

23:25 New controversy surrounding the study

33:14 Investigations regarding data integrity

41:43 Historical Context: NUSI and Its Implications

50:55 Steelmanning the argument

55:22 Potential issues with the “citizen science” movement

01:01:50 The death of expertise and the future of science communication

In this episode, Steve Hall and Eric Helms discuss the evolution of their podcast, the importance of community feedback, and the dynamics of online culture. They delve into personality traits that influence social media behavior, the misconceptions surrounding pop science, and the significance of evidence-based practices in coaching and bodybuilding.

Eric shares insights about his new role in academia and the responsibilities that come with it, while also exploring the 1% factors that can lead to success in bodybuilding. The conversation wraps up with a discussion on supplements, health practices, and the importance of being informed about one's health.

If you're in the market for some lifting gear or apparel, please consider supporting our friends over at elitefts.com (and use code "MRR10" for a 10% discount!)

Chapters

00:00 Introduction and Naming the Podcast

02:48 The Psychology of Online Fitness Culture

05:39 Personality Traits and Social Media Engagement

08:05 Debunking Pop Psychology Myths

10:48 The Evolution of Online Coaching

13:49 Eric's New Role and Responsibilities

16:40 Leadership in Academia

19:22 The Structure of Academic Institutions

22:10 Reflections on Leadership and Responsibility

37:07 The Pursuit of the 1% in Bodybuilding

40:04 Training Philosophy and Personal Context

43:01 Evaluating Training Volume and Time Management

45:41 Investing in Muscle Growth: The Cost-Benefit Analysis

49:27 The Role of Supplements and Nutrition

55:39 Final Thoughts and Future Discussions

In this episode, powerlifter Kjell Bakkelund shares his journey, strategic weight management, and insights into longevity and performance in powerlifting. Discover how he overcame setbacks, optimized nutrition, and maintained motivation over a 19-year career.

If you're in the market for some lifting gear or apparel, please be sure to support our friends and save some money by using code "MRR10" for a 10% discount at elitefts.com

Chapters

00:00 Introduction

07:57 The Weight Cut Experience and Its Challenges

15:07 Strategic Deception and Preparation for Sheffield

20:20 Reflections on Training and Dieting

25:29 Kjell's Competitive History and Evolution

37:10 Comparing Past and Present Strength Levels

44:09 The Turning Point: A Podium Decision

49:17 Nutrition and Performance: A Game Changer

56:41 Mindset Shifts: Embracing the Journey

01:02:11 The Importance of Flexibility in Dieting

In this episode, hosts Eric Trexler and Eric Helms explore a wide range of topics including the culture of bodybuilding, the impact of step counts on health, protein intake nuances, and the effects of various performance-enhancing drugs. They also address common misconceptions and recent research findings, providing practical insights for fitness enthusiasts and professionals alike.

Be sure to support us (and our friends!) by using code "MRR10" for 10% off your order at elitefts.com

Chapters

00:00 Intro

05:26 Who can claim to be a "Bodybuilder"

14:35 Protein Intake and Muscle Protein Synthesis

25:39 Soy Intake and Its Effects on Hormones

31:10 Step count "limits"

39:44 Clarification related to soy intake

44:32 Trex research updates & Constrained Energy Expenditure Model

56:50 Exercise energy compensation: natural vs enhanced lifters

01:04:52 Hypertrophy and Proximity to Failure: Insights from Meta-Analysis

In this episode of Iron Culture, Eric Trexler and Eric Helms discuss perpetually hot topics in the fitness and bodybuilding community, focusing on recent research findings related to training at long muscle lengths and the implications of muscle swelling on hypertrophy reserach. They explore the nuances of lengthened bias training, the importance of sampling variance in research, and the impact of muscle swelling on hypertrophy measurements.

If you're in the market for some new lifting gear or apparel, be sure to use discount code "MRR10" for a 10% discount at elitefts.com

Chapters

00:00 Intro

04:39 Research Roundup: Lengthened Bias Training

07:20 Study Findings and Interpretations

10:24 Contextualizing Research in Fitness

13:53 Incremental Improvements in Research

17:10 Understanding Muscle Mechanics and Training Equipment

23:23 Sampling Variance and Its Impact on Research Interpretation

37:33 The Debate on Lengthened vs. Shortened Training

49:20 New Insights on Muscle Swelling and Hypertrophy

58:46 Understanding Muscle Performance and Recovery

01:03:39 The Debate on Training Volume and Hypertrophy

01:12:09 Wrapping up

Have you noticed that real life fitness culture is awesome, but online fitness culture sucks?

Yeah, us too.

In this episode, the Erics discuss why toxic online fitness culture is the way it is, leaning on actual scientific research on which personality types are dictating discourse and driving engagement. The conversation ends with practical tips for strategically cultivating a better experience on social media platforms.

By the way - are you in the market for some fitness gear or apparel? If so, head over to elitefts.com to support our friends and use code "MRR10" for a 10% discount.

Chapters

00:00 Intro

6:58 IRL fitness versus online fitness

17:33 Personality traits and states; types of narcissism

21:51 Traits of influencers

32:00 Traits of frequent posters/users

35:44 How being on social media (transiently) changes personality states

44:45 Skepticism versus cynicism

54:51 Practical tips for strategically cultivating a better experience