Iron Culture presented by MASS

Trexler and Helms dig into training frequency and hypertrophy, prompted by a wave of recent discussion and two new papers: a new original study comparing three weekly sessions of three sets against one session of nine, and a new preprint from an independent research team utilizing the openly available data from Pelland’s previously published meta-regression. They trace the long history of the frequency debate (including Helms’s own shifting position), review where the science had settled, and put the current online discourse and the reanalysis under the microscope. The back half turns practical: a state-of-the-science recap, higher frequency as a tool for distributing volume and managing fatigue, and “zigging where the data zags,” with a personal example of practical application.Join us for new episodes of Iron Culture, Tuesdays at 5:30 pm eastern time!Be sure to use code "MRR10" for 10% off your order at elitefts.comIron Culture is proudly presented by the MASS Research Reviewmassresearchreview.comChapters0:00 Intro & business5:30 Tonight's topic: frequency & hypertrophy8:54 A history of the frequency debate21:19 Where the science had settled29:33 The new claim & study under the microscope42:39 The state of the science56:24 Distributing volume & managing fatigue1:04:52 Zigging where the data zags (a practical application)1:18:32 Wrap-up

This episode looks at bodybuilding before steroids became widespread, arguing that the era is far more useful (and more complicated) than the usual “pure, simple, natty golden age” story. Drs Eric Helms and Conor Heffernan break down how strength sport, judging standards, gym access, and culture shaped physiques from the 1940s through the 1950s. The big takeaway is that early bodybuilding was not a direct comparison to modern natural bodybuilding. The sport was tied to Olympic weightlifting, evaluated with very different criteria, and influenced by training tools and social norms that changed the entire game.Catch new Iron Culture episodes every Tuesday at 5:30 pm eastern time!Be sure to use code "MRR10" for 10% off your order at elitefts.comIron Culture is proudly presented by the MASS Research Reviewmassresearchreview.comChapters0:00 Intro5:20 The "pre-steroid era" myth13:48 Using history to break the rules15:22 When did steroids actually arrive?29:13 Were the silver-era physiques natural?32:11 What the average lifter really looked like39:33 Why old physiques look so different43:02 Photography before Photoshop51:37 Inside the Mr. America contest1:05:27 Training shifts & the Weider–Hoffman rivalry1:09:21 Equipment & accessibility1:21:24 Why training volume was limited1:22:41 The machine age changes everything1:31:43 How your entry point shapes you1:37:05 Lessons from the pre-steroid era1:42:36 The "banned" lifts that were once normal1:44:50 Wrap-up

In this episode, Eric Helms and Eric Trexler share their current approaches to diet, training, and supplementation, emphasizing pragmatic strategies, individualization, and the importance of evidence-based practice. They discuss how constraints, habits, and intrinsic motivation shape their approaches to fitness, offering valuable insights for both athletes and everyday lifters.Catch new Iron Culture episodes every Tuesday at 5:30 pm eastern time!Be sure to use code "MRR10" for 10% off your order at elitefts.comIron Culture is proudly presented by the MASS Research Reviewmassresearchreview.comChapters00:00 Introduction and episode overview00:04 Introduction to current fitness and diet approaches02:13 Eric Helms discusses his role as co-director at Sprints04:00 The importance of legacy and impact in fitness and research06:04 Transition to practical training and nutrition strategies10:45 Current training routines and scheduling challenges16:05 Training volume, frequency, and adaptation22:44 Fasted training, resilience, and human adaptability26:16 Frequency and assessment of deloads31:32 Personal training journeys and health challenges36:38 Training habits, constraints, and optimizing within limits43:20 Philosophy of motivation, identity, and long-term adherence50:49 Balancing evidence-based principles with real-world constraints51:46 Eric Helms discusses his current diet and body composition52:13 The importance of a holistic approach to dieting52:25 Adjustments in diet based on body composition and goals53:24 Caloric intake and daily habits55:23 Meal structure and food choices57:20 Flexible eating and meal planning58:55 Strategies for gaining or losing weight01:02:03 Impact of medication and food addiction on eating behavior01:04:51 Behavioral strategies during extreme dieting01:07:37 Supplements and their role in performance and health01:19:15 Cardio, step counts, and cardiovascular health01:24:34 Training adaptations and managing physical constraints01:29:17 Balancing resistance training, cardio, and lifestyle constraints01:34:05 Final thoughts on personalized, evidence-based practice

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.comIf 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.comIf you'd like to submit a question for a future episode, head over to:massresearchreview.com/ironcultureChapters0:00 - Intro10:24 - Q&A begins: Is maintaining 2400 cal "above the mean"? (TDEE variance)17:00 - RED-S, low energy availability & the female athlete triad23:10 - What actually drives satiety?33:14 - Building muscle in a deficit: protein needs & why muscle is lost49:31 - What bulking studies tell us about surplus size55:40 - Listener case study: bulk first or recomp while cutting? (Natalia)1:01:15 - Where the "bulk vs. cut" mindset really comes from1:12:24 - Powerlifting as a case study in recomposition1:16:44 - Do drugs break the rules? PEDs & nutrient partitioning1:18:34 - Wrap-up

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.Chapters00:00 Introduction and Banter03:00 Connecting with Omar and Rascal05:58 The Essence of Bodybuilding and Community08:49 The Documentary Journey12:06 Philosophical Reflections on Sports14:48 The Impact of the Documentary18:06 Personal Stories and Connections21:02 Final Thoughts and Future Projects30:09 The Journey of Giving Back33:23 Reflections on Life and Legacy36:12 Future Competitive Aspirations41:41 The Evolving Perspective on Progress54:59 Navigating Fatigue and Deloading Strategies01:07:44 The Importance of Auto-Regulation

Back in episode 375, Helms and Trex briefly mentioned a few “evidence-based fitness” topics for which their views have evolved over the years. In hindsight, they didn’t give a few of those topics the time, attention, and explanation they deserve. So in this episode, Helms and Trex take a closer look at two key topics: maximum recoverable (or adaptable) training volume, and various approaches to strategically manipulating leptin levels (such as refeeds and diet breaks). 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 Chapters00:00 Intro04:11 The origins of MRV/MAV07:08 Updated perspectives on MRV/MAV14:26 Practically applying MRV/MAV17:11 Helms’ current volume adjustments24:30 Updating models in science29:20 The importance of leptin32:42 The origins of Trex’s interest in manipulating leptin38:47 Running studies on diet breaks and refeeds44:27 Recent meta-analysis on intermittent dieting strategies50:19 Trex’s current perspective on refeeds and diet breaks 53:47 Behavioral versus physiological effects59:09 Contextual use of intermittent dieting1:06:34 Wrapping up

Join Drs Eric Helms and Eric Trexler as they discuss the importance of humility in science, and a few key areas where their perspectives have changed over the years.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.comIron Culture is proudly presented by the MASS Research Review. Mostly because Helms and Trex are co-owners.massresearchreview.comChapters00:00 Intro13:11 The Iron Culture Documentary Release18:03 Criticism and Public Perception28:20 Intellectual Humility and Changing Perspectives38:33 Evolving Views on Nutrition and Training

This episode begins with a slightly defensive rant by Eric Trexler, followed by a very defensive rant by Eric Helms. After that, they dive into new research uncovering the complexities of ultraprocessed foods, their impact on obesity, binge eating, and the food industry’s role in creating and promoting hyperpalatable ultraprocessed foods.Iron Culture is proudly presented by the MASS Research Review (massresearchreview.com)If you're in the market for some high-quality gym gear or apparel, be sure to support our friends at elitefts.com and use code "MRR10" for a 10% discount.Chapters00:00 Intro10:14 Trexler & Helms respond to social media criticism15:48 Slightly defensive rant by Trexler23:10 Extremely defensive rant by Helms32:25 Roles in The Ecosystem of Science Communication41:39 Exploring the Impact of Ultra-Processed Foods46:20 Understanding Ultra-Processed Foods and Their Nuances51:16 The Role of Food Processing in Feeding a Growing Population55:53 Hyper-Palatable Foods and Their Effects on Eating Behavior59:07 The Evolution of Eating Disorder Treatment Perspectives01:04:30 The Relationship Between Hyper-Palatable Foods and Binge Eating01:09:05 Neurophysiology of Food Consumption and Addiction01:12:20 Conclusions & practical applications for food selection