Why did Kelly Branton fail his drug test?

Kelly Branton tested positive for several banned substances, including Dianabol metabolites, growth hormone secretagogues, and two different SARMs. These substances are known for having short half-lives, often used by those attempting to cycle off before competitions.

Are 'tainted supplements' a valid defense for failed drug tests?

Yes, tainted supplements can be a legitimate cause for a failed drug test. There have been documented cases of supplements being adulterated with banned substances, both intentionally and unintentionally. However, athletes must retain samples (original bottle with lot number) to prove their innocence during an appeal, or they will still receive a ban, even if reduced.

How reliable are SARMs products bought online?

A 2017 study published in JAMA found that only 52% of products marketed as SARMs online actually contained SARMs. Many contained unapproved drugs, unlisted substances, or had mislabeled ingredient amounts, making them unreliable and potentially dangerous.

How has drug testing evolved since the era of Lance Armstrong?

Modern drug testing is significantly more sophisticated. It now includes biological passports, which establish individual baselines for athletes, and carbon isotope ratio testing, which can differentiate between endogenous and exogenous (externally administered) hormones. Detection windows for many substances have also significantly lengthened, making them much harder to evade. WADA also saves samples for 10 years for retesting with new methods.

Can overfeeding protein lead to fat gain, or is protein 'calorie-free'?

While high protein intake has a higher thermic effect and can suppress appetite, it is not calorie-free. Studies show that de novo lipogenesis (fat creation from non-fat sources) can occur with protein overfeeding, even if the magnitude is small. The body will use excess protein for energy or convert it, meaning it cannot be simply disregarded as not contributing to fat gain.

How do individual responses to overfeeding vary?

Responses to overfeeding are highly variable. Some individuals experience a significant increase in metabolic rate and non-exercise activity, with reduced appetite, making them 'body weight defenders' who do not gain much fat. Others have minimal metabolic adaptation and tend to retain fat, highlighting large individual differences in energy expenditure and satiety when excess calories are consumed.

Should one take ecdysteroid supplements for muscle growth?

While a recent study (Eisenman et al.) showed some positive effects on strength and muscle mass with ecdysteroid supplementation, the results are met with skepticism by the hosts. The supplement used in the study contained only 6% of the advertised active ingredient, suggesting either its potency is incredibly high at very low doses (implausible) or the findings are false positives due to small sample size and unreliable body composition measurement methods.

What muscles do squats primarily train for hypertrophy?

Recent research (Kubo et al.) indicates that squats lead to robust hypertrophy in the quadriceps and adductors, and a good amount of glute hypertrophy. However, they show very little hypertrophy in the hamstrings, challenging the common belief that hamstrings are primary hip extensors in the squat.

What is Dr. Eric Helms' approach to diet tracking during bodybuilding prep?

In his current prep, Eric Helms initially used a more qualitative approach, focusing on hunger, lethargy, and visual changes for about 10 weeks. He only started using specific calorie targets in the final few weeks. While he implicitly knows his macros, he prioritizes sustainability and biofeedback, making adjustments based on how he feels rather than rigidly adhering to numbers daily, especially given his demanding schedule.

How does Dr. Eric Helms adjust training volume and intensity during late prep?

Eric Helms implements mandatory deloads every fourth week. He also reduces redundant or highly stressful volume and opts for movements that feel safer when very lean, sometimes swapping compound free-weight exercises for machine-based ones. He made an initial global volume cut of about 10% early in his prep due to decreased recovery capacity.

What is a common mistake many bodybuilders make in their training programs?

Eric Helms believes many bodybuilders train each muscle group only once per week, which is a minority approach in research-backed recommendations. He suggests training each muscle group a minimum of twice per week for optimal long-term hypertrophy, emphasizing the management of global fatigue and stress over maximizing intensity in a single session.

Is bodybuilding inherently unhealthy or an eating disorder?

Eric Helms argues that while bodybuilding can lead to or exacerbate eating disorders and has masochistic elements, it is not inherently unhealthy or an eating disorder. He differentiates between competitive bodybuilding, which involves trade-offs between health and performance (like any elite sport), and 'lifestyle bodybuilding,' which focuses on aesthetic goals and can be a healthy endeavor, especially drug-free, by building muscle and maintaining a lean physique without extreme dieting.

What is the Iron Culture podcast about?

The Iron Culture podcast, co-hosted by Eric Helms, explores lifting culture from societal, cultural, historical, and scientific perspectives. It aims to create unity and awareness of the depth, richness, and issues within both contemporary and historical lifting culture, covering topics from training periodization to the history of early lifting and honest discussions about steroid use.

Key Moments

Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms (Podcast Episode 8)

Stronger By Science

Education4 min read154 min video

Jul 11, 2019|9,280 views|249|39

Stronger By Science Podcast

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Key Moments

TL;DR

Podcast discusses drug testing, supplement research, squat science, and bodybuilding.

Key Insights

The podcast begins with a humorous resolution to a dispute about who started the first fitness podcast, acknowledging that while other fitness audio content existed, theirs was the "first fitness podcast" in spirit.

Advancements in athlete drug testing are discussed, including the biological passport, carbon isotope ratio testing, and increased sensitivity of metabolite tests, making it harder to beat.

New research suggests that high protein intake can theoretically contribute to de novo lipogenesis, challenging the idea of unlimited protein consumption without fat gain.

A study on ecdysterone supplementation showed promising results for strength, body weight, and muscle mass, but the small sample size and low actual ingredient content raise questions about its efficacy.

Squat science research indicates that deep squats lead to significant hypertrophy in quads, adductors, and glutes, with minimal hamstring growth, emphasizing the adductors' role as primary hip extensors.

Dr. Eric Helms shares insights on bodybuilding contest prep, highlighting a shift towards qualitative indicators and managing training intensity and volume, while also discussing the nuanced health aspects of the sport.

THE PODCAST ORIGINS DEBATE AND DRUG TESTING ADVANCEMENTS

The episode kicks off with a lighthearted clarification regarding the "first fitness podcast" claim, humorously admitting to the existence of prior fitness-related audio content but maintaining their podcast's unique status. This segues into a detailed discussion on the evolving landscape of athlete drug testing. Key advancements like bio-passports, carbon isotope ratio testing, and more sensitive metabolite detection windows are highlighted, illustrating how modern testing methods have become significantly more sophisticated and difficult to circumvent compared to earlier eras.

RESEARCH ROUNDUP: PROTEIN OVERFEEDING AND SUPPLEMENTAL INGREDIENTS

The discussion shifts to recent research on protein overfeeding. Studies are presented suggesting that high protein intake might contribute to de novo lipogenesis, challenging the notion that protein can be consumed limitlessly without impacting fat storage. Diet-induced thermogenesis is also explored, noting variations based on protein type and dosage. A surprising study on ecdysterone supplementation is reviewed, which indicated positive effects on strength and muscle mass despite the supplement containing significantly less of the active ingredient than labeled, prompting skepticism about its true efficacy and the need for more research.

SQUAT SCIENCE AND MUSCLE HYPERTROPHY FINDINGS

The podcast delves into the biomechanics and hypertrophy effects of squat training. A key study revealed that deep squats provide substantial stimulus for quad, adductor, and gluteus maximus hypertrophy, while hamstrings show minimal growth. This research supports the idea that adductors play a crucial role as hip extensors during squats, especially in deeper ranges of motion. The findings also reinforce that squats are effective for glute development, though perhaps not to the extent some might assume, and strongly suggest they are not a primary driver of hamstring hypertrophy.

INTERVIEW WITH DR. ERIC HELMS: BODYBUILDING CONTEST PREP STRATEGIES

Dr. Eric Helms joins the podcast to discuss bodybuilding. He shares his current contest prep approach, which emphasizes qualitative indicators of progress over strict daily macro tracking, particularly in the earlier stages, before implementing specific calorie targets closer to the competition. Helms discusses managing life events alongside intense preparation and the strategic use of low and high calorie days to optimize fat loss while preserving recovery and performance, especially during a long prep phase.

TRAINING FREQUENCY AND THE BODYBUILDING ETHOS

Dr. Helms advocates for training muscle groups at least twice per week, challenging the common bodybuilding practice of training each muscle group only once weekly. He suggests that spreading volume across more frequent sessions can manage fatigue better, leading to superior long-term progress. Helms also touches upon the inherent 'masochistic' ethos often found in bodybuilding, where intense, grueling sessions are prioritized, and contrasts this with a more balanced approach that allows for consistent progression and better overall management of recovery and stress.

THE NUANCES OF BODYBUILDING AND HEALTH CONSIDERATIONS

The conversation addresses the controversial perception of bodybuilding as inherently unhealthy. Helms argues for a more nuanced view, distinguishing between the sport's potential to exacerbate issues like eating disorders and its inherent nature. He highlights the benefits of 'lifestyle bodybuilding' and appreciative aesthetics, while acknowledging the significant health-performance trade-offs in competitive bodybuilding. The discussion emphasizes informed consent, understanding risks, and the positive health outcomes observed in some drug-free competitors, advocating for personal choice with full awareness of the consequences.

Mentioned in This Episode

●Supplements

●Products

●Organizations

●Books

●Studies Cited

●Concepts

●People Referenced

Ecdysteroid Supplement Study Outcomes (Eisenman et al.)

Data extracted from this episode

Group	Body Weight Change (kg)	Muscle Mass Change (kg)	Back Squat Increase (%)	Bench Press Increase (kg)
Placebo	1.0	-0.1	16	3
Low Dose Ecdysteroid	2.5	1.5	18	10
High Dose Ecdysteroid	3.0	2.0	19	8

Common Questions

While the hosts have previously asserted they were the first, they clarify that there were other fitness-related audio pieces before them. However, in their 'cinematic universe,' they still consider themselves the first, requiring an interpretation of 'true' versus 'factually correct.'

Topics

Nutrition & Diet Human Performance Mindset & Self-Improvement Training Frequency Powerlifting Records Drug Testing Strongman Competition Protein Overfeeding Squat Biomechanics Bodybuilding Prep

Mentioned in this video

People

Omar Isuf

Alleged to have started a 'copycat fitness podcast' with Eric Helms.

Isabella von Weissenberg

Holds the world record squat in the weight class below Amanda Lawrence, offering context for Lawrence's impressive lift.

Hafthor Bjornsson

Reigning World's Strongest Man champion who was defeated by Martins Licis, partly due to injury.

Kim Jong-un

Mentioned in an analogy relating to a diplomatic meeting.

Russell Horry

Broke the IPF world record total and squat record in the 83kg class.

Alexey Nikulin

Untested lifter from Russia, squatted 360kg (794lbs) at 83kg bodyweight and holds the world record at 345kg.

Lance Armstrong

His doping case is discussed to highlight how drug testing methods have significantly advanced since the 1990s and early 2000s.

John Meadows

Guest on the Iron Culture podcast, discussing steroids.

Eric Trexler

Host of the Stronger By Science podcast.

Amanda Lawrence

Took the IPF world record squat with 243kg (535lbs) in the 84kg class.

Louis Simmons

Powerlifting coach, mentioned regarding his emphasis on hamstrings in squat training, particularly box squats.

Berto Nunez

Eric Helms' coach during his current bodybuilding prep, guiding his calorie intake and training adjustments.

Jeff Alberts

Co-founder of 3DMJ, planning on competing on stage during the 10-year anniversary of 3DMJ.

Paul Chek

Controversial figure in fitness, whose idea about nutritionists needing to speak in a swimsuit is referenced jokingly.

Greg Nuckols

Guest host of the Stronger By Science podcast and co-founder of Stronger By Science. Co-hosts the Iron Culture podcast and is the R&D head for 3D Muscle Journey.

Eric Helms

Guest on the podcast, a doctor, research fellow at a sports performance institute in New Zealand, R&D head for 3D Muscle Journey, co-founder of MASS, and co-host of Iron Culture. Discusses his bodybuilding prep and training philosophy.

Donald Trump

Mentioned in an analogy comparing a meeting with Eric Helms to a diplomatic meeting between world leaders.

John Haack

A lifter who previously held world records in the 83kg class before leaving the USAPL.

Brett Gibbs

A lifter who previously held world records in the 83kg class.

Bonica Brown

Mentioned as the only other 600-pound squatter in drug-tested female powerlifting.

Cece Ingram

Untested female lifter who squat 293kg (645lbs) in the gym, exceeding her current world record.

Owen Hubbard

Set a new world record bench press of 215.5kg (nearly 500lbs) in the 83kg class.

CJ Cummings

Broke junior and senior Pan-American and American weightlifting records, snatching 154kg and clean and jerking 193kg.

Martins Licis

Strongman who defeated Hafthor Bjornsson to win World's Strongest Man, praised as a fan favorite and a strong competitor.

Phil Pfister

The last American to win World's Strongest Man before Martins Licis.

Rianon Lovelace

Female strongwoman who deadlifted 260kg (570+lbs) conventionally, setting a new world record at her bodyweight.

Kelly Branton

A top super heavyweight powerlifter in the IPF who recently failed a drug test for multiple banned substances.

Ray Williams

Mentioned as an incredibly dominant powerlifter, making it difficult for others like Kelly Branton to be perennial champions.

Rick Collins

A lawyer who represents athletes in appealing failed drug tests, and has dealt with cases of tainted supplements.

Peter H. Fitschen

Interviewed in a previous episode about HMB research.

Colby Scioscia

One of Eric Helms' PhD students in New Zealand.

Mark Teixeira

Former baseball player mentioned in a disambiguation attempt for the 'Teixeira' surname.

Kendrick Quan

One of Eric Helms' PhD students in New Zealand.

Slobodan Milošević

Former Serbian and Yugoslavian president, mentioned in a hyperbolic comparison to Eric Helms's alleged 'war crimes' for promoting bodybuilding.

Katarina Bornsak

Ivan Jukic's partner, also doing a PhD with Eric Helms.

Mike Israetel

Guest on the Iron Culture podcast, discussing steroids.

Ivan Jukic

One of Eric Helms' PhD students, doing his PhD with him.

Shawn Arent

Attended the Sports Nutrition Australia conference alongside Eric Helms.

Mike Zourdos

Co-author with Eric Helms on MASS, and involved in a study Eric Helms completed at FAU.

Supplements

CBD

Previously discussed on the podcast, with the hosts jokingly claiming the FDA responded directly to their episode on it.

Rhaponticum carthamoides

A fungus ("Rippon tucum" in transcript) mentioned as a natural source of ecdysteroids.

Lysine

An amino acid that did not show evidence of de novo lipogenesis in an in vitro experiment, unlike other amino acids.

Casein protein

A milk-derived protein type, compared to whey in a study on diet-induced thermogenesis.

Glutamine

An amino acid identified in an in vitro experiment to potentially contribute to de novo lipogenesis with high protein intake.

Leucine

An amino acid identified in an in vitro experiment to potentially contribute to de novo lipogenesis with high protein intake. Also a component in the ecdysterone study, but in a negligible amount.

Whey protein

A milk-derived protein type, compared to casein in a study on diet-induced thermogenesis.

HMB

A supplement previously researched by Peter H. Fitschen. Two new studies show minimal effects on hypertrophy, suggesting previous claims of enormous changes were atypical.

Ecdysteroids

Also referred to as 'FD sterone' in the title. A class of compounds found in insects and plants (like spinach and Rhaponticum carthamoides), structurally similar to mammalian steroids and found in some in vitro research to increase muscle protein synthesis. A recent study (Eisenman et al.) showed moderate gains, but the supplement was significantly underdosed compared to its label claims.

Drugs & Medications

Growth Hormone Secretagogue

A class of substances that stimulate the secretion of growth hormone, found in Kelly Branton's failed drug test.

Dianabol

An oral anabolic steroid, its metabolites were found in Kelly Branton's drug test. Used as a comparison for ecdysteroid potency.

SARMs

A class of drugs that acts like anabolic steroids, also found in Kelly Branton's drug test and discussed for their prevalence in mislabeled supplements.

Clenbuterol

A stimulant with anabolic properties, mentioned as a substance found in tainted supplements and pork.

Prohormones

Supplements marketed as anabolic agents, found to frequently contain unlisted banned substances.

Organizations

Jama

Where Van Wagoner et al. (2017) study on SARMs was published.

FDA

Referenced regarding a past discussion about CBD press releases and their responsiveness to the podcast.

FAU

University where Eric Helms completed his last study, with Dr. Mike Zourdos.

WBF

Bodybuilding federation that Eric Helms mentions potentially competing with in Singapore and New York.

IPF

Mentioned frequently in the feats of strength segment regarding world records in powerlifting.

USAPL

The US national governing body for powerlifting.

WADA

The international agency responsible for anti-doping in sport; approves supplements and collects samples for 10 years.

USADA

The national anti-doping agency for the United States, mentioned in relation to testing supplements.

FSB

Russian intelligence agency, whose agents were involved in physically swapping urine samples during the Sochi Olympics doping scandal.

Finland

Location where Eric Trexler and Eric Helms once attended a conference, and where a heart health study on contest prep was conducted.

Sports Nutrition Australia

An affiliate of ISSN in Australia, hosts a sports nutrition conference attended by Eric Helms.

MASS

A monthly publication co-authored by Eric Helms and Greg Nuckols, providing evidence-based articles and videos for strength and conditioning professionals and athletes.

AUT

The university in New Zealand where Eric Helms works as a research fellow and where his PhD students are based.

New Zealand

Eric Helms' current residence, where his mother recently moved, and a location for a potential local bodybuilding show.

ISSN

Sports Nutrition Australia is mentioned as an affiliate of ISSN.

Concepts

Glutamate

An amino acid identified in an in vitro experiment to potentially contribute to de novo lipogenesis with high protein intake.

Spinach

A plant mentioned as a natural source of ecdysteroids.

testosterone

Compared to ecdysterone to illustrate the half-life and potency differences, used in historical steroid research.

Estrogen receptor beta

Proposed mechanism of action for ecdysteroids, speculated by the authors of the Eisenman et al. study.

Companies

3D Muscle Journey

Eric Helms' company, where he is the R&D head, offering courses, podcasts, and blogs on bodybuilding and powerlifting.

Locations

Demilitarized Zone

Mentioned as the location of a meeting between Donald Trump and Kim Jong-un for an analogy.

Russia

Mentioned in the context of the Sochi Olympics doping scandal, where their state-sponsored doping program was notorious.

Australia

Eric Helms traveled to Australia for the Sports Nutrition Australia conference.

Singapore

Potential location for a WBF show where Eric Helms might compete while presenting there.

New York City

Location of WBF Worlds, which Eric Helms might consider competing in if his prep goes well long-term.

Studies & Research

Van Wagoner et al. 2017

Study published in JAMA investigating products marketed as SARMs, finding high rates of mislabeling and unapproved drug content.

Charradeau et al.

A study demonstrating that high protein feeding can induce de novo lipogenesis, challenging the idea that protein cannot contribute to fat gain.

Cassis et al.

A study showing that diet-induced thermogenesis varies based on protein quantity and type (e.g., whey vs. casein), complicating the simple view of protein's thermic effect.

Johansson et al.

Study titled 'Metabolic adaptation is not observed after eight weeks of over feeding but energy expenditure variability is associated with weight recovery,' indicating large individual differences in response to overfeeding.

Trudeau et al.

One of two recent studies on HMB that found minimal effects on hypertrophy, supporting skepticism about its efficacy.

Teixeira et al.

One of two recent studies on HMB that found minimal effects on hypertrophy, supporting skepticism about its efficacy.

Eisenman et al.

Study titled 'Ecdysteroids as non-conventional anabolic agents: performance enhancement by ecdysterone supplements in humans,' which found some effects on strength and muscle mass, but the supplement used had only 6% of the labeled active ingredient.

Kubo et al. study

Study titled 'Effects of squat training with different depths on lower limb muscle volumes,' reviewed for its findings on muscle hypertrophy of various lower body muscles during squatting.

Bloomquist and colleagues

One of two other studies mentioned that also measured quad and hamstring hypertrophy after squat training, aligning with the finding of minimal hamstring growth.

Media

Iron Culture

Podcast co-hosted by Eric Helms and Omar Isuf (initially attributed to Greg Nuckols jokingly). It takes a holistic look at lifting culture from societal, cultural, historical, and scientific perspectives.