Ep. 259 - MASScast 6: Response Variation, Individualizing Training, and Protein Consistency (ft. Dr. Mike Zourdos and Dr. Eric Trexler

You’ve seen Iron Culture MASScasts before, but none quite like this.   In this very special episode of Iron Culture, we’re co-publishing the most recent episode of MASS Office Hours, which is a live podcast run by the good people over at the MASS Research Review (Dr. Eric Trexler, Dr. Eric Helms, Dr. Mike Zourdos, and soon-to-be-doctor Lauren Colenso-Semple). The MASS crew does this live (and totally free) Q&A every Wednesday night on YouTube. They also offer episodes to all major podcast platforms so you can catch the replay at your convenience.   In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Mike Zourdos answer questions submitted by listeners and viewers in the live chat. Topics include response variation, individualizing training, movement screens, rest days, protein intake recommendations and consistency across the week, the interference effect, exercise variation and joint pain, muscle and strength loss during deloads, volume cycling and “resensitization,” the effects of alcohol on metabolism and body composition, the pros and cons of caffeine, and much more.   If you enjoyed this episode, be sure to subscribe to their channel on YouTube, Spotify, Apple Podcasts, or your favorite podcast platform!     Time stamps:    0:00 Introduction 6:32 Response variation and individualizing training prescriptions. 27:36 Using movement screens to assess capability or injury risk 34:23 Doing a little bit of exercise on a “rest” day 39:10 Protein intake recommendations and consistency across the week. 51:23 Rucking and the interference effect 57:37 Exercise variation and joint pain 1:07:06 Muscle and strength loss during deloads 1:12:25 Volume cycling and “resensitization” 1:22:31 Effects of alcohol on metabolism and body composition. 1:27:42 Recommendations from Eric’s bookshelf 1:30:49 The pros and cons of caffeine

Om Podcasten

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. The lifting community has become fractured over the last ~70 years and this Podcast will attempt to explore the fundamental threads that unite these different tribes. The Podcast focuses on dispensing practical, useful information to the listener, bouncing from history, to philosophy, to contemporary lifting culture issues, to science. This can range from teaching the audience about lifting, programming, nutrition, supplements/PEDs and the history of lifting culture. 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.