Iron Culture presented by MASS

In this episode, Steve Hall and Eric Helms explore the nuances of training, recovery, and the use of technology in bodybuilding. They share insights on managing recovery, the limitations of fitness trackers, and the importance of personalized approaches to training and nutrition.

If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com

Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.
massresearchreview.com

Chapters
00:00 Caffeine Consumption and Its Perception
03:02 Dietary Habits and Food Preferences During Prep
06:02 Understanding Energy Levels and Recovery
08:58 Psychological Aspects of Eating Behaviors
11:59 Navigating Off-Season and Recovery
15:05 Bodybuilding vs. Classic Physique Aspirations
30:29 The Journey to a Pro Card
36:06 Understanding Competitiveness in Bodybuilding
42:42 The Role of Fitness Trackers
49:29 Data-Driven Decisions in Bodybuilding
01:05:45 Recovery Strategies and Their Effectiveness

Trexler and Helms open with an overview of the new MASS issue (body recomposition, a protein consensus paper, reverse dieting) and a powerlifting World Championships recap before diving into a rapid-fire listener Q&A. Along the way they tackle whether protein needs scale with training volume, the science behind a supplement that's been called "Nature's Ozempic," evaluating protein quality based on food labels, dieting while chasing endurance adaptations, protecting tendons and bone when shifting from powerlifting to bodybuilding, and the myths around rep ranges and muscle shape. The back half centers on GLP-1 drugs like tirzepatide — their surprising off-label effects, who's actually a good candidate, and whether they should be banned in natural bodybuilding — before closing with a rapid-fire round on lengthened partials and the volume-versus-frequency question.

Be sure to use code "MRR10" for 10% off your order at elitefts.com

Iron Culture is proudly presented by the MASS Research Review

massresearchreview.com

Chapters
0:00 — Intro, audio gremlins & the new MASS issue
6:40 — Powerlifting news: World Championships & squat records
11:48 — Do protein requirements scale with training volume?
16:59 — PGX: is "Nature's Ozempic" actually legit?
22:49 — Protein quality & % Daily Value on food labels
26:47 — Chasing endurance adaptations while dieting in a deficit
36:52 — Protecting tendons & bone when leaving powerlifting
45:37 — Rep ranges, muscle "hardness" & fiber-type myths
50:21 — Tirzepatide & GLP-1s: are they really the wonder drug?
1:01:08 — Should GLP-1s be banned in natural bodybuilding?
1:11:11 — Rapid fire: lengthened partials & the volume/frequency question
1:15:39 — Wrap-up & sign-off

In this Q&A episode, Eric Trexler and Eric Helms open with a recap of their trip to Norway and announce a new MASS partnership with AFPT International. They then work through a string of listener questions that end up forming a surprisingly cohesive arc: how much total daily energy expenditure actually varies between people, RED-S and low energy availability, what really drives satiety, and a deep dive into building or retaining muscle in a calorie deficit. The back half tackles body recomposition head-on, why the rigid "bulk vs. cut" mindset comes largely from competitive and enhanced bodybuilding, and how natural powerlifters demonstrate that recomp is closer to the default state than most people assume.
Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.
massresearchreview.com
If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com
If you'd like to submit a question for a future episode, head over to:
massresearchreview.com/ironculture
Chapters
0:00 - Intro
10:24 - Q&A begins: Is maintaining 2400 cal "above the mean"? (TDEE variance)
17:00 - RED-S, low energy availability & the female athlete triad
23:10 - What actually drives satiety?
33:14 - Building muscle in a deficit: protein needs & why muscle is lost
49:31 - What bulking studies tell us about surplus size
55:40 - Listener case study: bulk first or recomp while cutting? (Natalia)
1:01:15 - Where the "bulk vs. cut" mindset really comes from
1:12:24 - Powerlifting as a case study in recomposition
1:16:44 - Do drugs break the rules? PEDs & nutrient partitioning
1:18:34 - Wrap-up

In a monumental moment for the Iron Cult, OMAR RETURNS for a guest appearance.
In this episode, Omar Isuf and Eric Helms discuss the journey of creating the ambitious Iron Culture documentary, highlighting behind-the-scenes challenges, personal sacrifices, and the passion driving their project. They reflect on the collaborative effort, funding, and the cultural significance of their work, offering insights into the process of producing a self-funded, passion-driven documentary. In this episode, Omar Isuf and Eric Helms reflect on the impactful moments of their recent documentary, the evolution of the fitness community, and the importance of intentionality and community in the space. They share behind-the-scenes stories, insights on social media's influence, and the enduring value of authentic connection.
If you're in the market for some new (ultra-high-quality) gym gear or apparel, be sure to use code "MRR10" for a 10% discount over at elitefts.com
Iron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.
massresearchreview.com
Chapters
00:00 Introduction
01:48 Documentary Journey and Collaboration
13:50 Reflections on the Process
30:35 Documentary Creation and Community Support
42:44 Reflections on Personal Growth and Legacy
57:28 Support throughout the process
01:07:12 The Evolution of Fitness Content and Its Challenges
01:14:06 Navigating the Fitness Landscape Today
01:25:34 Closing Thoughts

Eric Helms and Steve Hall discuss training strategies, deloads, body image, and the cultural aspects of bodybuilding, sharing insights from their experiences and recent projects like the bodybuilding documentary.

Chapters
00:00 Introduction and Banter
03:00 Connecting with Omar and Rascal
05:58 The Essence of Bodybuilding and Community
08:49 The Documentary Journey
12:06 Philosophical Reflections on Sports
14:48 The Impact of the Documentary
18:06 Personal Stories and Connections
21:02 Final Thoughts and Future Projects
30:09 The Journey of Giving Back
33:23 Reflections on Life and Legacy
36:12 Future Competitive Aspirations
41:41 The Evolving Perspective on Progress
54:59 Navigating Fatigue and Deloading Strategies
01:07:44 The Importance of Auto-Regulation