Iron Culture Eric Helms & Omar Isuf

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?

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
 

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

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 

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

Whitney Houston said it best: “I believe the children are our future, teach them well and let them lead the way.” Here at Iron Culture, we’re old, irrelevant and out of touch. But, we believe in platforming the next generation of educators to carry on the torch (or at least pandering so they’ll platform us in return when we can no longer pay the bills). In this Roundtable we’re joined by Dr. Milo Wolf, Dr. Pak, and first-time guest Max Coleman, to discuss the challenges of growing a following using social media in 2024 as an evidence-based content creator. The game has changed what worked for us, won’t be as successful, and striking the right balance is not easy, and getting it wrong comes with lashback. Are we all just doing more harm than good? Join us as we discuss!
00:00 Ignoring our actual guests and introducing Jim Powers
05:06 Actually introducing the young pioneers and getting into the topic
13:22 Milo’s thoughts and using the hook of the title and the thumbnail
Iron Culture Ep. 268- Science Communication, Gatekeeping & The Fitness Industry https://www.youtube.com/watch?v=bOuoJoF5IDA
20:43 The rise of Eric’s visibility and gaining a foothold in social media fitness 
28:52 Dr. Pak’s perspective and how he shapes his content
36:28 Playing the social media game
49:18 Nuance, and (finally) getting Max Coleman’s viewpoint  
1:00:54 Doing it for the fame, the saturation of the landscape, and finding yourself within it
1:10:24 Milo’s tips for new content creators (one weird trip to explode your social media presence)
1:22:05 Max’ favourite movies and some applications to takeaway
1:33:20 Closing out and where to find our guests (to increase their subscriber count by 2)
Milo https://www.youtube.com/@WolfCoaching, IG @wolfcoach_ , wolfcoaching.com  
Dr Pak https://www.youtube.com/@Dr__Pak IG @dr__pak , drpak.com
Max  IG @coleman.et.al