Ep 355 - Mindset of a Bodybuilding Champion (ft. Oscar Moscat)
In this episode of Iron Culture, Eric Helms interviews Oscar Moscat, a pro natural bodybuilder who shares his journey in the sport. Oscar discusses the importance of personal motivation, family values, and the balance between competition and self-improvement. He emphasizes the significance of finding what works for each individual in training and the camaraderie within the bodybuilding community. The conversation also touches on Oscar's training philosophy, his aspirations for the future, and his desire to inspire the next generation of athletes. As always, please be sure to support our friends at elitefts.com! If you're in the market for some new gym gear or apparel, you can use our code (MRR10) for a 10% discount Chapters 00:00 Introduction to Iron Culture and Guest Introduction 02:52 Oscar Moscat's Journey in Bodybuilding 05:48 The Competitive Spirit and Personal Growth 08:53 Balancing Family and Bodybuilding 11:45 The Mindset of a Natural Bodybuilder 14:43 Martial Arts Influence on Competitive Mindset 17:40 The Pursuit of Personal Excellence 20:45 Artistry and Competition in Bodybuilding 34:30 The Art of Bodybuilding: Beyond Competition 37:05 Genetics vs. Hard Work: A Bodybuilder's Perspective 40:35 The Mindset of a Champion: Balancing Talent and Effort 43:29 Passion and Drive: The Heart of Bodybuilding 48:52 Individuality in Training: Finding What Works for You 58:28 The Science of Bodybuilding: Applying Knowledge to Practice
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1:09:05
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1:09:05
Ep 354 - All About "Central" or "Systemic" Fatigue
In this episode, Eric Trexler and Eric Helms begin by discussing Helms' competition updates and the sad state of affairs in academic publishing (that is, scientific journals). Eric and Eric then take a deep dive into the complexities of central fatigue, systemic fatigue, the accumulation of fatigue, and deloading strategies. The conversation emphasizes the importance of personalized approaches to recovery and the role of intensity in achieving hypertrophy. They close by discussing misconceptions surrounding fatigue management in bodybuilding, the necessity of understanding the mechanisms behind muscle growth, and how current trends in "evidence-based content" are leading new lifters astray. If you're in the market for new lifting gear or apparel, be sure to check out elitefts.com and use our code (MRR10) to get a 10% discount. Chapters 0:00 Introduction and Helms Bodybuilding Updates 5:17 A New Threat to the Integrity of PhDs 8:25 Academic publishing (i.e., scientific journals) is so over 26:52 Understanding Systemic and Central Fatigue 41:31 Holistic Approaches to Deloading and Fatigue Management 1:00:42 Tiger Balm and Icy Hot 1:08:04 Cardio (To Build Work Capacity for Bodybuilding) 1:15:41 Current trends in "evidence-based content" are leading new lifters astray
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1:37:25
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1:37:25
Ep 353 - How To Actually Embrace Long-Term Dietary Changes
In this conversation, Eric Helms reflects on his recent competition experience, discussing the nostalgia of returning to a familiar stage and the significance of competing at a pro level. He emphasizes the importance of mindset during contest prep and the challenges of transitioning from a dieting phase to maintenance. The discussion also covers the psychological aspects of maintaining weight loss and the need for a lifestyle that supports health and fitness. Eric shares insights on setting realistic goals and the importance of community in the bodybuilding journey. In this conversation, Trexler and Helms delve into the complexities of dieting, weight maintenance, and the psychological challenges that accompany lifestyle changes. They discuss the importance of acceptance and compromise in post-diet life, the struggle of reintegrating comfort foods, and the need for empathetic approaches to dieting. The dialogue also touches on social eating dynamics and practical tips for navigating dietary choices in group settings, emphasizing the importance of self-awareness and honest conversations about food and lifestyle. If you're in the market for some gym gear or apparel, please support our friends over at elitefts.com and use code "MRR10" for 10% off your order Chapters: 00:00 The California Muscle Mayhem Experience 8:20 Personal Reflections 15:40 Discussion on Food Choices and Post-Competition Plans 24:38 Post-Diet Mentality and Maintenance Challenges 44:13 Finding Balance in Dietary Lifestyle Changes 58:39 Making Goal-Directed Food Choices 1:08:57 Striking a Balance With Step Counts 1:10:50 Energy Expenditure Scaling By Body Weight/Size 1:13:32 When People Criticize Your Dietary Choices
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1:26:05
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1:26:05
Ep 352 - Q&A (Protein, Mini-Cuts, and More)
In this episode of Iron Culture, Eric Trexler and Dr. Eric Helms discuss Helms' upcoming bodybuilding competition, his preparation journey, and the importance of nutrition and recovery. They delve into various topics including auto-regulated dieting, GI issues, mini cuts, step counts, energy expenditure, and more. If you're looking for some gym gear or apparel, please be sure to support our friends over at elitefts.com (and use code "MRR10" for 10% off your order) Chapters 00:00 Introduction (Helms bodybuilding plans and updates) 12:38 new MASS issue (and importance of expectancy effects) 27:13 mini-cuts (pros and cons) 35:33 overcoming low appetite while bulking 39:53 Helms updated protein targets 44:26 Lead in protein supplements (and using EAAs as your main protein source) 52:33 Cardio approaches (substrate utilization and recovery considerations) 1:00:44 Dealing with insufficient sleep 1:07:26 Relationship between step count and energy expenditure
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1:21:29
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1:21:29
Ep 351 - New Research on Constrained Model and NSAIDs
In this episode of Iron Culture, Eric Trexler and Eric Helms discuss significant updates in fitness research, particularly focusing on the constrained energy expenditure model and the effects of NSAIDs on muscle hypertrophy. They also revisit a prior episode about PhDs (how they're obtained and what they mean) by discussing the international differences in PhD programs. If you're in the market for some gym gear or apparel, be sure to support our friends at elitefts.com and use code "MRR10" for a 10% discount. Chapters 00:00 Intro 5:11 Constrained Energy Expenditure Model (background) 18:54 Did new research "debunk" the constrained model? 35:05 New Insights on NSAIDs and Muscle Hypertrophy 46:03 Caution with NSAIDs: Risks and Benefits 50:10 Understanding International PhD Structures
Iron Culture was started by Eric Helms and Omar Isuf as a means of exploring the world of physical culture and attempting to distill a unified philosophy of lifting and to help listeners find greater meaning from the iron. It's now hosted by Eric Helms and Eric Trexler, who repeatedly beg Omar to return as a guest.
Iron Culture focuses on dispensing practical, useful information to the listener, bouncing from history, to philosophy, to contemporary lifting culture issues, to science. The format includes casual conversations between the two hosts on a variety of topics, discussions with a panel of experts and interviews with authoritative figures in the lifting community.
Iron Culture is proudly presented by the MASS Research Review.
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