Iron Culture

• Ep 318 - Resistance Training as a Fat Loss Tool (ft. Dr. Mike Ormsbee)

  In this episode of Iron Culture, hosts Eric Helms and Michael Zourdos engage in a deep discussion with Dr. Mike Ormsbee about the role of resistance training in fat oxidation and body composition. They explore how resistance training can be an effective tool for fat loss, the physiological mechanisms behind fat metabolism during exercise, and the importance of myokines and hormones in this process. The conversation challenges common perceptions about fat burning and emphasizes the need for a nuanced understanding of energy expenditure and body composition changes. In this conversation, Michael Zourdos and Mike Ormsbee delve into various aspects of nutrition and exercise science, emphasizing the importance of understanding the evolving nature of research. They discuss the significance of preclinical studies, the role of resistance training in fat loss, and the myth of spot reduction. The conversation also explores the interplay between glycogen and fat utilization, the implications of pre-sleep protein feeding, and the lessons learned from past research mistakes. The speakers highlight the need for collaboration in research and the ongoing exploration of nutritional timing and its effects on body composition and sleep quality. To stay up to date with the MASS crew, head over to massresearchreview.com You can follow Dr. Ormsbee’s work and the work of his lab, and even take a course on body composition he’s involved with using the following links Instagram @mike Ormsbee https://www.instagram.com/mikeormsbee/?hl=en @fsuissm https://www.instagram.com/fsuissm/ https://www.thegreatcourses.com/courses/changing-body-composition-through-diet-and-exercise?fbclid=IwZXh0bgNhZW0CMTEAAR0UlSymishRP9a0LsEV9M426b3ojQrU-As81zLkafYwuz48Po8Qdzkk3iw_aem_sdFSaB4a109dHMmHXK9WUQ 00:00 Introduction to an episode with two Mikes and one Eric https://sportsnutritionassociation.com/sna-annual-2025-conference/ 05:26 Introducing Dr Mike Ormsbee properly 08:01 Resistance training is fat loss training 22:09 Concurrent training and equating aerobic and resistance training in studies 28:39 Adaptations to exercise and fat burning vs fat loss  Jo 2019 Resistance training during a 12-week protein supplemented VLCD treatment enhances weight-loss outcomes in obese patients https://pubmed.ncbi.nlm.nih.gov/29352654/  Murphy 2022 Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression https://pubmed.ncbi.nlm.nih.gov/34623696/ So 2014 Exercise-induced myokines in health and metabolic diseases https://pubmed.ncbi.nlm.nih.gov/28664094/  Vechetti 2021 Mechanical overload-induced muscle-derived extracellular vesicles promote adipose tissue lipolysis https://pubmed.ncbi.nlm.nih.gov/34033143/ 42:51 The many mechanisms involved with fat loss outcomes 53:01 Is spot reduction possible? And considering science when making recommendations 1:04:20 Dr Ormsbee’s current and future projects and the evolution of methods Snijders 2015 Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men https://pubmed.ncbi.nlm.nih.gov/25926415/ Falkenberg 2021 Nutrient intake, meal timing and sleep in elite male Australian football players https://pubmed.ncbi.nlm.nih.gov/32624442/ 01:34:06 Final thoughts on sleep quality and closing out https://massresearchreview.com/

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• Ep 317 - Training Volume: How Much Is Enough? (ft. Dr. Eduardo De Souza)

  In this episode, Drs Trexler and Helms are joined by Dr. Eduardo De Souza to discuss the complexities and misconceptions surrounding high volume training in the context of hypertrophy research. He shares insights from his extensive research background, emphasizing the importance of understanding participant experiences and the nuances of training volume. The conversation also touches on the challenges of research methodology, the need for improved reporting standards, and the future directions of exercise science research.   Time stamps: 0:00 Introducing Dr Eduardo De Souza and some housekeeping https://sportsnutritionassociation.com/sna-annual-2025-conference/   4:23 Eduardo’s background and work in high volume training research Scarpelli 2022 Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals https://pubmed.ncbi.nlm.nih.gov/32108724/ 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/   19:55 Measurement methods and errors Barsuhn 2025 Training volume increases or maintenance based on previous volume: the effects on muscular adaptations in trained males https://pubmed.ncbi.nlm.nih.gov/39665246/   26:00 The participant experience in high volume research and oedema   41:40 Criticisms of research methods   48:29 The applications of Eduardo’s research   59:12 Trained and untrained participants and future research de Souza 2007 Acute effect of two aerobic exercise modes on maximum strength and strength endurancehttps://pubmed.ncbi.nlm.nih.gov/18076237/   1:09:46 The aspects of future research which excites Eduardo (and a sneak peak into some sleep research)   1:21:45 Closing out and where to find Dr Eduardo de Souza Instagram @dr.desouzaeo https://www.instagram.com/dr.desouzaeo/?hl=en  

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• Ep 316 - Lengthened Biased Training: Time To Cut Bait?

  In tonight’s episode of Iron Culture, Eric Trexler and Eric Helms discuss various topics related to fitness, training, and research. They share personal updates, including the toll that Helms' intense training regimen is taking on his face. The discussion then shifts to the upcoming NFL combine, highlighting the impressive athletic feats expected from past combine participants. In the main segment of the show, Trexler and Helms discuss the nuances of lengthened-biased training research – more specifically, why we shouldn’t give up on the strategy just because a few studies reporting non-significant results have come along. In this conversation, Trexler and Helms explore the concept of sampling error in research, emphasizing the importance of understanding some foundational statistical concepts and the need for several studies to draw reliable conclusions. They explore the challenges of uncertainty in evidence-based practice, the balance to strike between mechanistic and empirical approaches to understanding exercise and nutrition, and the resistance to change in learning. Finally, they engage in a rapid-fire Q&A session addressing a handful of fitness-related questions. The MASS crew records Iron Culture LIVE on YouTube, Monday nights at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!  If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link:  https://massresearchreview.com/ironculture Time Stamps: 00:00 Introduction and why Trexler is worried about Helms 6:40 Q&A NFL Combine analysis Trexler 2017 Fat-Free Mass Index in NCAA Division I and II Collegiate American Football Players https://pubmed.ncbi.nlm.nih.gov/27930454/  13:18 Getting into the science with Helms’ upcoming MASS article on long muscle length training Burke 2006 "Fat adaptation" for athletic performance: the nail in the coffin? https://pubmed.ncbi.nlm.nih.gov/16357078/ Nunes 2022 Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults https://pubmed.ncbi.nlm.nih.gov/35187864/ Larsen 2024 The effects of hip flexion angle on quadriceps femoris muscle hypertrophy in the leg extension exercise https://pubmed.ncbi.nlm.nih.gov/39699974/ Gschneider 2024 The effects of lengthened-partial range of motion resistance training of the limbs on arm and thigh muscle cross-sectional area https://sportrxiv.org/index.php/server/preprint/view/485/version/624 Wolf 2025 Lengthened partial repetitions elicit similar muscular adaptations as full range of motion repetitions during resistance training in trained individuals https://pubmed.ncbi.nlm.nih.gov/39959841/ Kassiano 2022 Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review https://pubmed.ncbi.nlm.nih.gov/35438660/ Pedrosa 2023 Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at Final in the Arm Curl https://pubmed.ncbi.nlm.nih.gov/36828324/ 29:59 Simulating a large lengthened-bias training dataset 42:28 Some points from Trexler Trexler 2019 Acute Effects of Citrulline Supplementation on High-Intensity Strength and Power Performance: A Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/30895562/ 1:02:56 Mechanisms vs experimental trials (uncertainty) 1:10:15 Using Large Language Models for statistical analysis (in R) 1:21:01 Q&A Rapid fire 1: Work and energy expenditure during eccentric contractions   1:23:22 Q&A Rapid fire 2: Waited vest upsides and downsides 1:25:47 Q&A Rapid fire 3: Protein recommendations for individuals who don’t train their entire body 1:29:20 Q&A Rapid fire 4: Sprint cycling for quad hypertrophy   1:35:04 Wrapping up See the entire MASS team speak at the Sports Nutrition Association Annual Conference https://sportsnutritionassociation.com/sna-annual-2025-conference/

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• Ep 315 - Training Hard Versus Training Smart

  Iron Culture is officially part of the 3-plate club. In this episode of Iron Culture, hosts Eric Trexler and Eric Helms celebrate their milestone 315th episode while diving into various topics including testosterone replacement therapy (TRT), the efficacy of citrulline malate, training techniques for hypertrophy, managing tendinopathy, the health benefits of coffee, and programming for individuals with obesity. They also discuss how to improve training intensity and the importance of enthusiasm in lifting. Time stamps: 0:00 Introduction to another addition of Iron Culture 1:35 See the entire MASS team speak at the Sports Nutrition Association Annual Conference https://sportsnutritionassociation.com/sna-annual-2025-conference/ 5:55 Questions about testosterone replacement therapy Iron Culture Ep. 136- All About Testosterone & TRT (Yeah We Go There) https://www.youtube.com/watch?v=U5PDtstlmJ0 Tang Fui 2017 The effects of testosterone on body composition in obese men are not sustained after cessation of testosterone treatment https://pubmed.ncbi.nlm.nih.gov/28561278/ 20:42 An update on citrulline malate 30:18 Quantifying volume of time-saving techniques Coleman 2022 Muscular Adaptations in Drop Set vs. Traditional Training: A meta-analysis https://journal.iusca.org/index.php/Journal/article/view/135 Sødal 2023 Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/37523092/  34:09 Eric’s tips for working around tendinopathy 40:43 Is caffeine bad for teeth and substituting coffee for decaf? 47:31 Hip flexion training for rectus femoris hypertrophy 49:35 Resistance training prescription for people with obesity trying to lose weight 56:24 Defining and increasing training intensity 1:00:46 Training Hard Versus Training Smart

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• Ep 314 - Science Is Broken (But Fixable)

  This episode of Iron Culture begins with a rant/story by Dr. Trexler that highlights some issues with scientific publishing. He describes a study on apple cider vinegar, his MASS article criticizing the study, and the subsequent letter to the editor (and response from the original authors). This discussion is followed by a Q&A session with Dr. Helms covering protein during weight loss, headaches from creatine, machines for joint comfort, mixing creatine + caffeine, low volume training for hypertrophy, biceps curl variations, fiber recommendations, and more. The MASS crew records Iron Culture LIVE on YouTube, Monday nights at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat!  If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link:  https://massresearchreview.com/ironculture/ Time stamps: 0:00 Introduction and where to submit your questions https://massresearchreview.com/ironculture/ 2:22 Sneak peak into a future MASS article and being careful when reading research Original Article: Abou-Khalil 2024 Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study https://nutrition.bmj.com/content/7/1/e000823 Letter: Improbable data characteristics and extreme effects of apple cider vinegar on weight loss https://nutrition.bmj.com/content/early/2025/02/06/bmjnph-2024-000997 Response to Letter: Abou-Khalil 2024 Comprehensive clarification of statistical and data concerns on the effects of apple cider vinegar on weight loss https://pmc.ncbi.nlm.nih.gov/articles/PMC11773656/#R1 21:23 Final thoughts on the papers 28:18 Q&A 1 Protein intake during weight loss? Iron Culture Ep 313 - Is More (and More, and More) Protein Better for Muscle Retention https://www.youtube.com/watch?v=zWD83HYvJ_g Refalo 2025 Effect of Dietary Protein on Fat-Free Mass in Energy Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx 30:04 Q&A 2 Headaches as a side-effect of creatine? 35:48 Q&A Rapid Fire: Machines for joints, hypertrophy of biarticular muscles with squats and deadlifts,   42:27 Q&A Rapid Fire 2: Creatine and caffeine, decaffeinated coffee  47:45 Q&A 3 Can low volume be optimal for hypertrophy? 51:36 Q&A 4 Hammer curls for maximal bicep gains? Kassiano Distinct muscle growth and strength adaptations after preacher and incline biceps curl https://pubmed.ncbi.nlm.nih.gov/39809454/ Zabaleta-Korta 2023 Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women https://pubmed.ncbi.nlm.nih.gov/37559762/ 58:30 Q&A 5 Up and downsides of fiber and some practical tips 1:03:05 Q&A Rapid Fire 3: Muscle length and peak contraction, different training for upper and low body, aerobic fitness with time-saving techniques Varovic 2024 Regional Hypertrophy with Resistance Training—Does Muscle Length Matter? https://sportrxiv.org/index.php/server/preprint/view/464#:~:text=In%20summary%2C%20our%20results%20indicate,to%20shorter%20mean%20muscle%20lengths de Salles 2010 Strength increases in upper and lower body are larger with longer inter-set rest intervals in trained men https://pubmed.ncbi.nlm.nih.gov/19811949/ 1:10:41 Closing out another wonderful episode of Iron Culture --- Music credit: Airport Lounge - Disco Ultralounge by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/ Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100806 Artist: http://incompetech.com/

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