Ep. 211 - Training Specificity Revisited & New Diet Break Data
Iron Culture
The MASS Crew
4.8 • 827 Ratings
🗓️ 20 February 2023
⏱️ 80 minutes
🧾️ Download transcript
Summary
Dear listener, we just can’t let go. Even though we told you in 2023 we wouldn’t be able to stick to the weekly schedule, we are trying our best to do so anyway. This week, to maintain our codependent relationship with you, we have a solo episode from Mr. Dr. Eric Helms. Unfortunately, Omar had to travel for Raskol and couldn’t join him, but the Cult lives on in a weekly format for a little longer. No, you won’t hear Omar say “Eric” to kick things off, no you won’t have a half-hour of banter, nor will you hear Omar call this a “monster episode” or find some way to reference Yngwie Malmsteen, but you will get a whole lot of science. In this episode, Eric goes in on the topic of specificity for powerlifting and also covers a new diet break study that was just published.
00:00 An intro to a very different Iron Culture episode…
Eric’s affiliate link to the NASM Physique and Bodybuilding Coach Specialization https://shop.nasm.org/n/nasmredirecttocart?products=PBC301K%7CCEU164K&coupons=HELMS50
12:12 Topic One: Specificity and Coexisting Principles of Exercise Science
Chua 2019 Practice variability promotes an external focus of attention and enhances motor skill learning https://pubmed.ncbi.nlm.nih.gov/30831389/
Williams 2017 Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis https://link.springer.com/article/10.1007/s40279-017-0734-y
Fonseca 2014 Changes in exercises are more effective than in loading schemes to improve muscle strength https://pubmed.ncbi.nlm.nih.gov/24832974/
Rossi 2018 Strength, body composition, and functional outcomes in the squat versus leg press exercises https://pubmed.ncbi.nlm.nih.gov/27735888/
Lima 2018 Planned Load Reduction Versus Fixed Load: A Strategy to Reduce the Perception of Effort With Similar Improvements in Hypertrophy and Strength https://pubmed.ncbi.nlm.nih.gov/29584518/
Ralston 2017 The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5684266/
Androulakis-Korakakis 2021 The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8435792/
Iron Culture Ep. 196- How Much Training Do Powerlifters Actually Need To Get Stronger (Ft. Dr. Pak) https://www.youtube.com/watch?v=2EJ0Qp6spGQ
González-Badillo 2006 Moderate volume of high relative training intensity produces greater strength gains compared with low and high volumes in competitive weightlifters https://pubmed.ncbi.nlm.nih.gov/16503695/
Stronger By Science Size Vs. Strength: How Important Is Muscle Growth For Strength Gains? https://www.strongerbyscience.com/size-vs-strength/
Schoenfeld 2016 Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men https://pubmed.ncbi.nlm.nih.gov/27928218/
Mangine 2015 The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.12472
Schoenfeld 2014 Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men https://pubmed.ncbi.nlm.nih.gov/24714538/
Keogh 2017 The Epidemiology of Injuries Across the Weight-Training Sports https://pubmed.ncbi.nlm.nih.gov/27328853/
54:33 Practical Applications of Specificity
59:35 Topic Two: New Diet Break Study
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Do you hear that everybody? |
| 0:03.3 | That is the sound of silence because unfortunately I do not have Omar with me here today to say |
| 0:10.3 | Eric. |
| 0:11.7 | For me to then say Omar, for him to then start bantering, read a few reviews, hopefully |
| 0:18.5 | one five star, hopefully one one star, we have ironic things to say, yada, yada, and there we go. |
| 0:25.6 | So today, it's just me, folks. |
| 0:27.6 | This is an unprecedented episode of Iron Culture where it is just your dear Eric Helms here to chat about things today. |
| 0:36.6 | So you may remember that at the end of last year, |
| 0:41.5 | Omar and I dropped the bombshell, which rocked the cult saying, hey, we're not necessarily |
| 0:46.9 | going to be here every single Monday. It might end up being every other week or sometimes a more |
| 0:52.4 | scattered schedule because we get big |
| 0:54.5 | plans for 2023. And this is probably us, or I should say me, me trying to just to soften that |
| 1:03.4 | below a little bit because today was possibly going to be a buy week. Omar is traveling. He's doing |
| 1:09.1 | some very important business work for rascal apparel. Uh, and very soon, I'm also going to be traveling and going to the Sheffield with Omar. That's just a month away now, believe it or not. Well, a month in a week. I'll be coaching Jessica Bittner. Uh, we'll be meeting up with Connor Heffernan. We'll be meeting up with Dr. Pack and Milo Wolf. |
| 1:28.1 | These are all folks you've heard of. They've been on the podcast. And it's going to be our first |
| 1:34.2 | filming trip of 2023 for the Iron Culture documentary. We're going to have elements of history. |
| 1:39.5 | We're going to have elements of science. We're going to have elements of culture. And we're going to hit up all three while we're in |
| 1:45.0 | the UK. We're going to be, of course, at the Sheffield. We'll all be coaching. We'll be filming, |
| 1:49.1 | interviewing athletes. SBD has been very gracious with allowing us to take part in that. So big shout |
| 1:55.8 | out to SBD. Thank you, Pete Spence. And then after that, we're going to go down to Solent University with Dr. Pack, Milo Wolfe, and talk to some other great academics folks I've worked with who are just legends in the field like Dr. James Steele and others. |
| 2:10.2 | And then we're going to take a trip with Connor Heffernan to Ireland, where we're going to learn about some of the stone lifting and also the oldest gym that exists |
| 2:21.2 | in Ireland. So that's just a little bit of a sneak peek for what's going on in March. So when we have |
... |
Please login to see the full transcript.
Disclaimer: The podcast and artwork embedded on this page are from The MASS Crew, and are the property of its owner and not affiliated with or endorsed by Tapesearch.
Generated transcripts are the property of The MASS Crew and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.
Copyright © Tapesearch 2025.