# Ep 387 - Energy Cost of Building Muscle

Page: https://stenobird.com/podcast/iron-culture-presented-by-mass-951717/ep-387-energy-cost-of-building-muscle
Text version: https://stenobird.com/podcast/iron-culture-presented-by-mass-951717/ep-387-energy-cost-of-building-muscle.md
Podcast: [Iron Culture presented by MASS](https://stenobird.com/podcast/iron-culture-presented-by-mass-951717)
Published: 2026-08-26T22:54:00+00:00
Episode link: https://ironculture.libsyn.com/ep-387-energy-cost-of-building-muscle
Audio file: https://traffic.libsyn.com/secure/ironculture/IC387_final_audio.mp3?dest-id=1065920
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JSON: https://stenobird.com/v1/public/podcasts/iron-culture-presented-by-mass-951717/episodes/ep-387-energy-cost-of-building-muscle
Duration seconds: 3723

## Resource

In this episode, Eric Trexler and Eric Helms explore the energetic cost of building human skeletal muscle, discussing recent research, practical implications, and misconceptions about muscle growth and energy expenditure. Relevant papers: https://pubmed.ncbi.nlm.nih.gov/31482093/ https://pubmed.ncbi.nlm.nih.gov/37914977/ https://www.biorxiv.org/content/10.64898/2026.08.17.745156v1.full.pdf Catch new Iron Culture episodes every Tuesday at 5:30 pm eastern time! Be sure to use code "MRR10" for 10% off your order at elitefts.com Iron Culture is proudly presented by the MASS Research Review massresearchreview.com Chapters 00:00 Introduction 01:52 Powerlifting shout-out 11:55 Introduction to new paper on energetic cost of building muscle 20:01 Components of muscle tissue building and their energy costs 22:59 Practical implications of the 3500 calorie rule 30:05 The five additive components of muscle growth energy cost 33:49 Variability in individual energy expenditure responses 40:12 Limitations and future directions in research 50:10 Summary and concluding thoughts

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## Transcript

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