MUSASHI R&D SESSIONS

On Episode 51 of the Musashi Podcast, the team discuss one of the most prevalent and underappreciated supplements for sports performance – Citrulline. The guys discuss the function and benefits of Citrulline for muscle function and performance, when to consume, and what products to find it in.

On Episode 50 of the Musashi Podcast, the team discuss one of the most underrated and impactful supplements for sports performance – Beta Alanine. The guys discuss the function and benefits of Beta Alanine for energy and muscle function, when to consume, and some quirky side effects.

On Episode 49 of the Musashi R&D Sessions Podcast, the team dive into one of the most prominent supplements and ingredients in sports nutrition – Carnitine. The guys discuss the function and benefits of carnitine for fat metabolism and sports performance, when is the best time to consume, and which products contain this key nutrient.

On Episode 48 of the Musashi R&D Sessions Podcast, the team suggest a late new year's resolution for any athlete looking to improve their performance – Incorporating a Sport-Specific Training Program. The guys discuss the various pillars of a sport-specific training, and identify which pillars can best be improved by individual training, and how.

On Episode 47 of the Musashi R&D Sessions Podcast, the team discuss a variety of different protein forms in this week's topic – WPC vs WPI. The guys speak to the sources and benefits of a variety of different proteins, which are superior for different reasons, and where to find them in different products.

On Episode 46 of the Musashi R&D Sessions Podcast, the team compare two extremes of a topical subject with regards to training – Hot & Cold Recovery. The guys discuss the function and benefits of incorporating ice baths and saunas into an athlete's recovery process, and how each impacts the muscles and other body tissue post exercise.

On Episode 45 of the Musashi R&D Sessions Podcast, the team discuss the complexities of a key concept to all athletes – the Three Energy Systems. The guys break down the difference between the aerobic, anaerobic, and phosphagen energy systems, which is used for different forms of exercise, and how an athlete should train each system to optimise performance.

On Episode 44 of the Musashi R&D Sessions Podcast, the team discuss the impact of a significant hormone in the human body – Cortisol. The guys explain how cortisol is affected by sleep, stress and exercise, and the influence cortisol has on sports performance and weight loss.

On Episode 43 of the Musashi R&D Sessions Podcast, the team discuss a highly-debate question with regards to sports supplements – Do I need to Load and Cycle Creatine? The guys explain the concepts of loading and cycling, how each are performed, and for what reason. Is either the right idea for you? Check out this episode to help you decide!

On Episode 42 of the Musashi R&D Sessions Podcast, the team discuss two different concepts in the sports nutrition space – Fat Burn vs Fat Metabolism. The guys cover the difference between the two, how each contributes to fat loss and sports performance, and the benefits of using thermogenic and other supplements.

On Episode 41 of the Musashi R&D Sessions Podcast, the team answer a prominent question in the sports and fitness community – How to calculate a calorie deficit? The guys discuss the reasons for calculating a calorie deficit, the difference ways of measuring body fat percentage, and the best methods for achieving a calorie deficit.

On Episode 40 of the Musashi R&D Sessions Podcast, the team discuss the best measures to prolong sporting careers and reduce time away from training – Minimising Injuries in Sport. The guys cover the most researched and proven efforts to prevent and lessen the damage of injuries that are inflicted in game day and training, for a variety of different sports.

On Episode 39 of the Musashi R&D Sessions Podcast, the team go in-depth into one of the most popular and researched supplements in the market – Creatine. The guys provide a comprehensive description of the supplement, how it benefits physical performance and the best way to consume it.

On Episode 38 of the Musashi R&D Sessions Podcast, the team answer an important question when it comes to training and nutrition – What Age Should You Start? The guys discuss what types of exercise and training is best when you're only just beginning on your health and fitness journey, and what age is optimal to start.

On Episode 37 of the Musashi R&D Sessions Podcast, the team discuss one of the most popular supplements consumed both in and out of the sport – Caffeine. The guys speak to the benefits of caffeine for performance, recommended daily intake, and considerations when consuming before exercise.

On Episode 36 of the Musashi R&D Sessions Podcast, the team are heated in this week's debate – Choose one exercise for the rest of your life. The guys discuss a variety of different forms of exercise, including weight training, running, circuit training and sprinting, and try to agree over which they would choose based on health, performance and fun.

On Episode 35 of the Musashi R&D Sessions Podcast, the team discuss the benefits, implications and intricacies of this week's topic – Game Day Nutrition and Supplements. The guys list a variety of foods and supplements to consume before, during and after competition, with an explanation for each and how they can support performance and recovery.

On Episode 34 of the Musashi R&D Sessions Podcast, the team discuss a topic that is considerably relevant to a variety of athletes – The Impact of Alcohol on Performance. The guys discuss the pros and cons of consuming different volumes of alcohol, the various effects on the body, and how it influences performances.

On Episode 33 of the Musashi R&D Sessions Podcast, Ross, Dhiren, Hal and Marc address a topic a training concept that applies to bodybuilders and sportspeople – Periodisation. The guys discuss the three different cycles involved, macro, meso and micro, and how these are applied in the context of powerlifting, and the sporting season. Comment any questions you may have and we'll cover them in a future podcast!

On Episode 32 of the Musashi R&D Sessions Podcast, Ross and Dhiren tackle a series of sports nutrition related queries in this week's topic – Frequently Asked Questions. The guys have an answer to some of the most popular questions we receive about consuming protein and other supplements, what age to start consuming supplements, and timing of exercise.

On Episode 31 of the Musashi R&D Sessions Podcast, Ross and Dhiren welcome Hal and Marc to the table to discuss a highly debated topic – Who is the greatest athlete of all time? In a follow-up to the previous episode, the guys each pitch their vote based on various criteria, and come to a (near) consensus. Do you agree?

On Episode 30 of the Musashi R&D Sessions Podcast, Ross and Dhiren debate over this week's hot-button topic – What sport is played by the best athletes? The guys discuss the various attributes of an elite athlete and butt heads over which sport requires the highest level of skill and athleticism.

On Episode 29 of the Musashi Sessions Podcast, Ross and Dhiren discuss warming up, injury prevention and explosiveness in the topic – Does stretching improve performance? The guys compare the different types of stretching and their pros and cons, and how various forms can be applied to varying forms of training and sport.

On Episode 28 of the Musashi R&D Sessions Podcast, Ross and Dhiren discuss a popular product trend and a much-disputed topic in sports nutrition – Energy Drinks. The guys speak to the various functional ingredients that are present in sports-purposed energy drinks, specifically Musashi's new carbonated pre-workout drink.

On Episode 27 of the Musashi R&D Sessions Podcast, Ross and Dhiren welcome Musashi's new Training Coach and Ambassador, Tom Baulch AKA @PrimeTrain. Coach Tom and the guys discuss the topic of Training like an Athlete, which is Tom's area of expertise, and how this contrasts to training like a bodybuilder. We talk about different methods of recovery, the significance of fascia, and a new series of sport-specific training programs which are available in full at Musashi.com.

On Episode 26 of the Musashi R&D Sessions Podcast, Ross and Dhiren discuss a pivotal question when training for sport or bodybuilding – should I train to failure? The guys speak to the differences in training goals, how a sport season may impact your training program, and the concept of autoregulation.

On Episode 25 of the Musashi R&D Sessions Podcast, Ross and Dhiren address a key topic of discussion regarding sports nutrition and training – What should you do first, cardio or weights? The guys discuss the different energy systems involved in each form of exercise, the effect of training the two together, and recommend an order based on various goals. We also touch on the relevance of applying exercise forms to different sports, and the best ways to train for each.

On Episode 24 of the Musashi R&D Sessions Podcast, Ross and Dhiren answer a recurring question in the sports nutrition and training space – How many times a week should you train? The guys discuss the impacts of different training plans, sport-specific exercise, and the significance of rest. We also cover the effect of peripheral and central fatigue, and how to prevent injury through overloading.

On Episode 23 of the Musashi R&D Sessions Podcast, Ross and Dhiren answer a popular question in sports nutrition – Can you gain lean muscle while cutting? The guys speak about water cutting, the impact of nutrition on a weight loss journey, and the three instances in which fat loss and muscle gain can occur simultaneously. We also cover a series of methods for shedding fat without wasting muscle in a typical state, and the seasonal process of shredding and bulking.

On Episode 22 of the Musashi R&D Sessions Podcast, Ross and Dhiren answer a popular question in sports nutrition – How do I reduce muscle soreness? The guys cover several different reasons for muscle soreness, what this feeling actually represents, and some age-old strategies for injury prevention. We also discuss a variety of techniques used to enhance muscle recovery post-workout, and the advantages and disadvantages of each.

On Episode 21 of the Musashi R&D Sessions Podcast, Ross and Dhiren answer a prominent question in training and sports nutrition – Should I work out on an empty stomach? From now on, episodes will be about 30 minutes in length, and speak exclusively about the topic or question of the week. In this episode, the guys discuss anabolic vs catabolic states, the significance of amino acids, and KFC's new vegan “chicken” burger.

On Episode 20 of the Musashi R&D Sessions Podcast, Ross and Dhiren dive into this week's sports nutrition and training topic – Sugars vs Sweeteners. Together, we go over a variety of natural and artificial sweeteners, each of their benefits, and their disadvantages. The guys also touch on different industry studies and their bias, the consumption of hidden sugars, and the influence of toxicology on the topic. In sports news, we discuss a cast of NBA stars deciding to invest in severely NBL teams, Shayna Jack's excuses for testing positive to ligandrol, and the death of Diego Maradona. The guys also recap Mike Tyson vs Roy Jones Jr and Jake Paul vs Nate Robinson, and speak to an exchange between Paul Gallen and Mark Hunt prior to their upcoming fight. R&D also recount the winner of last week's game picks, with a surprise outcome. This episode we finish with a pair of listener questions on carb loading, and which exercises to begin a workout or exercise campaign with. The guys are unable to guess the origins of a mystery famous athlete quote pitched by Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: “In all things have no preferences. Be indifferent to where you live. Do not pursue the taste of good food.” Remember to comment and leave a review and we'll get in touch to send you a free Musashi T-shirt! References: How the Sugar Industry Shifted Blame to Fat: https://www.nytimes.com/2016/09/13/well/eat/how-the-sugar-industry-shifted-blame-to-fat.html Association between intake of non-sugar sweeteners and health outcomes: systematic review and meta-analyses of randomised and non-randomised controlled trials and observational studies: https://www.bmj.com/content/364/bmj.k4718 Effects of oral ingestion of sucralose on gut hormone response and appetite in healthy normal-weight subjects: https://pubmed.ncbi.nlm.nih.gov/21245879/ Artificial sweeteners – a review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3982014/ Intense Sweeteners: https://www.foodstandards.gov.au/consumer/additives/Pages/Sweeteners.aspx Fortnightly Picks: State of Origin Game 3 - Wed 18th Valentina Shevchenko vs Jennifer Maia - Sun 22nd Tottenham vs Man City - Sun 22nd Australia vs India - Thurs 27th Rafael Nadal vs Dominic Thiem - Tues 17th Ross: QLD, Shevchenko, Man City, Australia, Nadal Dhiren: QLD, Shevchenko, Tottenham, India, Nadal Timestamp: 0:00:14 – Intro to Topic 0:01:21 – Origins of artificial sweetener 0:02:31 – Naturalistic fallacy 0:04:31 – Different sugars 0:05:22 – Fructose 0:07:15 – Hidden sugars 0:10:24 – Desire for sweetness 0:12:38 – Fruit and natural sugars 0:15:11 – Sports drinks 0:16:40 – Benefits of glucose 0:18:11 – Industry studies 0:19:37 – Satiety and sugar 0:21:53 – Alternatives to sugar 0:25:08 – Artificial sweeteners 0:26:18 – Sucralose 0:27:33 – Testing sugar vs artificial sweeteners 0:29:27 – Bad sweeteners 0:30:46 – Sucralose 0:32:10 – Meta analysis 0:35:00 – Toxicology: the dose 0:37:43 – Three favourite sweeteners 0:40:07 – Game picks 0:43:11 – Sports news 0:57:01 – Listener questions 1:00:58 – Famous athlete quote 1:02:13 – Miyamoto Musashi quote

On Episode 19 of the Musashi R&D Sessions Podcast, Ross and Dhiren provide a step-by-step guide to the week's training and sports nutrition topic – How is protein powder made?The guys cover the difference between whey protein concentrate and isolate, different sources of protein, and why it matters where the milk comes from. We also outline to production process for whey protein from cow to tub, touching on the elements of spreading whey and whey, flavouring, and testing. In sports news, the guys announce the early restart of the next NBA season, Argentina defeating the All Blacks for the first time in history, and Australian Andrew Maloney being robbed of the boxing world title. We also react to the gossip about Cameron Smith's feud with Cooper Cronk, and Aussie tennis star Bernard Tomic appearing on someone's OnlyFans. This episode we finish with a pair of listener questions on compensating for missing a meal after exercise, and how soon after beginning to work out do you see and feel results. The guys are able to guess the origins of a mystery famous athlete quote pitched by Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: “Polish your wisdom: learn public justice, distinguish between good and evil, study the ways of different arts one by one.” Remember to comment and leave a review and we'll get in touch to send you a free Musashi T-shirt! References: How are protein powders made? https://musashi.com/how-are-protein-powders-made/ Fortnightly Picks: State of Origin Game 3 - Wed 18th Valentina Shevchenko vs Jennifer Maia - Sun 22nd Tottenham vs Man City - Sun 22nd Australia vs India - Thurs 27th Rafael Nadal vs Dominic Thiem - Tues 17th Ross: QLD, Shevchenko, Man City, Australia, Nadal Dhiren: QLD, Shevchenko, Tottenham, India, Nadal Timestamp: 0:00:36 – Intro to Topic 0:01:43 – Whey Protein 0:02:48 – How whey is produced 0:05:30 – The raw milk tangent 0:06:44 – Separating whey from cheese 0:08:06 – Comparing whey to caffeine 0:09:17 – Whey Protein Concentrate and Isolate 0:15:47 – Does it matter where the milk comes from? 0:17:22 – From powder to protein 0:18:05 – Fun Facts 0:20:22 – Other sources of protein 0:21:31 – Blending 0:24:53 – Flavouring 0:26:31 – Tubs 0:28:05 – Why protein powder? 0:29:21 – Quality control 0:30:43 – Testing 0:33:47 – How many shakes a day? 0:35:58 – Sports News 0:43:54 – Game Picks 0:51:19 – Listener Questions 0:55:10 – Mystery Athlete Quote 0:57:02 – Miyamoto Musashi Quote

On Episode 18 of the Musashi R&D Sessions Podcast, Ross and Dhiren get scientific in this week's training and sport nutrition topic – Hormones and Doping. The guys cover the purpose and effects of some of the most prominent hormones, including testosterone, cortisol, insulin and glucagon, and outline how you can impact the levels of these hormones through nutrition and exercise. We also talk about the different forms of doping, HGH and diabetes. In sports news, the guys recount several grand final wins and UFC fights from the past weekend, and Lewis Hamilton breaking the record for most wins ion Formula 1. We also recap last week's sports picks, and predict the winners of several sports matchups over the coming two weeks. Reminder: the loser between Ross and Dhiren has to eat a dry scoop of a random Musashi powder. This episode we finish with a pair of listener questions warming up and stretching, and how long to rest between working muscle groups. The guys are unable to guess the origins of a mystery famous athlete quote pitched by Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: “Whenever we have become preoccupied with small details, we must suddenly change into a large spirit, interchanging large with small.” Remember to comment and leave a review and we'll get in touch to send you a free Musashi T-shirt! References: Kraemer WJ & Ratamess NA. Hormonal responses and adaptations to resistance exercise and training. Sports Med 2005;35:339-361. Goto K, et al. Prior endurance exercise attenuates growth hormone response to subsequent resistance exercise. Eur J Appl Physiol 2005;94:333-338. Uchida MC, et al. Hormonal responses to different resistance exercise schemes of similar total volume. J Strength Cond Res 2009;23:2003-2008. Albright A, et al. American College of Sports Medicine position stand. Exercise and type 2 diabetes. Med Sci Sports Exerc 2000;32:1345-1360. Colberg SR & Grieco CR. Exercise in the treatment and prevention of diabetes. Curr Sports Med Rep 2009;8:169-175. Tipton, et al. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab 2001;281:E197. Fortnightly Picks: State of Origin Game 1 - Wed 4th Pakistan vs Zimbabwe - Sun 1st Uriah Hall vs Anderson Silva - Sun 1st Juventus vs Barcelona - Thu 29th Dodgers vs Rays Game 6 - Wed 28th Ross: QLD, Pakistan, Hall, Barcelona, Dodgers Dhiren: NSW, Zimbabwe, Silva, Juventus, Dodgers Timestamp: 0:01:49 – Intro to topic 0:02:47 – Hormonal vs nervous system 0:04:13 – Homeostasis 0:05:25 – Testosterone 0:07:30 – Anabolic and catabolic hormones 0:09:09 – Generational testosterone levels 0:11:54 – Ratio of testosterone to cortisol 0:15:06 – Testosterone in men and women 0:17:26 – Human Growth Hormone 0:20:27 – Glands 0:22:20 – Boosting the growth hormone 0:24:16 – Roid rage 0:26:01 – Alcohol and testosterone 0:27:33 – Insulin 0:30:17 – Glucagon 0:31:11 – Diabetes 0:32:03 – Keeping insulin sensitivity high 0:32:41 – Creating an insulin spike 0:33:53 – Balancing insulin levels 0:36:44 – Cortisol 0:39:43 – Type and duration of exercise 0:42:55 – Intense exercise to boost testosterone 0:44:10 – Doping and SARMs 0:47:13 – Erythropoietin and blood doping 0:49:41 – Training at high altitudes and altitude chambers 0:51:55 – Listener questions 0:56:30 – Sports news 1:03:38 – Sports picks 1:09:15 – Mystery quote 1:10:36 – Musashi quote

Description: On Episode 17 of the Musashi R&D Sessions Podcast, Ross and Dhiren dive into this week's training and sport nutrition topic – Intermittent Fasting. The guys outline the reasons and benefits of time-restricted eating, fasting through exercise, and what you can and can't consume during a fast. We also touch on the different types of fasting, caloric restriction, and the impact on insulin, glucose, and resting metabolic rate. In sports news, we announce the 2020 NBA Champions, Conor McGregor agreeing to fight Dustin Poirer, Michael Jennings being caught with banned substances, and Carlos Ulberg's shot at a UFC contract. We also recap last week's sports picks, and predict the winners of several sports matchups over the coming two weeks. Reminder: the loser between Ross and Dhiren has to eat a dry scoop of a random Musashi powder. This episode we finish with a pair of listener questions on consuming calcium without lactose, and the negative side effects of creatine. The guys are able to guess the origins of a mystery famous athlete quote with a few hints from Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: “It's is only through practice can you find a rhythm. Rhythm exists in everything - even there is a rhythm in being empty.” Remember to comment and leave a review and we'll get in touch to send you a free Musashi T-shirt! References: Effects of Intermittent Fasting on Health, Aging, and Disease: https://www.nejm.org/doi/full/10.1056/NEJMra1905136 Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters: https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2771095 Metabolic Effects of Intermittent Fasting: https://www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064634 Intermittent fasting and weight gain in mice: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872764/ Fortnightly Picks: NRL: Panthers vs Rabbitohs - Saturday 17th AFL: Port Adelaide vs Richmond - Friday 16th EPL: Brighton vs Crystal Palace - Monday 19th UFC: Khabib vs Gaethje - Sunday 25th UFC: Whittaker vs Cannonier - Sunday 25th Bledisloe Cup: Wallabies vs All Blacks - Sunday 14th Dhiren: Panthers, Richmond, Draw, Khabib, Whittaker, Wallabies Ross: Rabbitohs, Richmond, Brighton, Gaethje, Whittaker, All Blacks

On Episode 16 of the Musashi R&D Sessions Podcast, Ross and Dhiren debate their respective perspectives on the training topic – AM vs PM. We also follow up with our new ‘picks' segment, recapping several wins from the sports world over the last fortnight, and feeding Dhiren a spoonful of protein powder for picking the wrong teams to come out on top. On the topic of AM vs PM Training, R&D discuss the hormonal impact of training in the morning compared to the evening, the importance of muscle fibre recruitment, and at what time your core body temperature is a maximum to optimise your workout. The guys also explain excess post-exercise oxygen consumption and temporal specificity in relation to AM vs PM training. In sports news, we touch on the sudden death of Dean Jones, the scheduled fight between Conor McGregor and Manny Pacquiao, and NSW Police paying $100,000 in costs to Curtis Scott. This episode we finish with a pair of listener questions on how to start training to do pull ups, and whether Lebron would be a success in the UFC. The guys are able to guess the origins of a mystery famous athlete quote with a few hints from Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: “The essence of this book is that you must train day and night in order to make quick decisions. In strategy it is necessary to treat training as part of normal life with your spirit unchanging." Remember to comment and leave a review and we'll get in touch to send you a free Musashi T-shirt! References: The effects of time of day-specific resistance training on adaptations in skeletal muscle hypertrophy and muscle strength: A systematic review and meta-analysis: https://pubmed.ncbi.nlm.nih.gov/30704301/ The effect of training at a specific time of day: a review: https://pubmed.ncbi.nlm.nih.gov/22531613/ Morning and evening exercise: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5481716/ Effect of time-of-day-specific strength training on maximum strength and EMG activity of the leg extensors in men: https://pubmed.ncbi.nlm.nih.gov/18608836/ Effects of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy, and serum hormone concentrations: https://pubmed.ncbi.nlm.nih.gov/27863207/ Effect of time-of-day-specific strength training on serum hormone concentrations and isometric strength in men: https://pubmed.ncbi.nlm.nih.gov/18075805/ Fortnightly Picks: NRL: Panthers vs Roosters – Friday 2nd AFL: St Kilda vs Bulldogs – Saturday 3rd NBA: Celtics vs Heat – Monday 28th EPL: Liverpool vs Arsenal – Tuesday 29th UFC: Adesanya vs Costa – Sunday 27th Dhiren: Panthers, St Kilda, Heat, Liverpool, Adesanya Ross: Roosters, Bulldogs, Celtics, Liverpool, Costa

On Episode 15 of the Musashi R&D Sessions Podcast, Ross and Dhiren break down another important topic to sports nutrition and performance – Sleep. We also introduce a new segment, in which Ross and Dhiren each predict the outcomes of several key matches scheduled for the next two weeks. Whoever predicts the most wins gets to choose the challenge for the following episode. On the topic of sleep, R&D explore the different states of sleep, its relationship to exercise, and the link to appetite. The guys also discuss the circadian rhythm, the effects of alcohol and other substances, and how light, temperature and timing affect the quality of sleep. In sports news, we touch on Djokovic's default, the Curtis Scott arrest video, Japan's silent-but-full sports stadiums, and two England stars smuggling girls into their isolated hotel room. Hal the Intern sneaks in some NAB-related fake news, but Dhiren is having none of it. This episode we finish with a pair of listener questions on the most important meal of the day, and how much water is too much. Dhiren is quick in guessing the origin of a famous athlete quote pitched by Hal the Intern, and applies the philosophy of Miyamoto Musashi to the topic using the quote: “What I call the void is where nothing exists. It is about things outside man's knowledge. Of course the void does not exist. By knowing what exists, you can know that which does not exist. That is the void.” Remember to comment and leave a review and we'll get in touch to send you a free Musashi T-shirt! References: Sleep Deprivation Experiment: https://www.nosleeplessnights.com/sleep-deprivation-experiments/ Why We Sleep by Matthew Walker https://www.penguin.com.au/books/why-we-sleep-the-new-science-of-sleep-and-dreams-9780141983769 Brain Basics: Understanding Sleep https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep Sleep and Athletic Performance: https://journals.lww.com/acsm-csmr/fulltext/2017/11000/sleep_and_athletic_performance.11.aspx https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/ https://pubmed.ncbi.nlm.nih.gov/25315456/ Driving drowsy is like driving drunk: https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-020-09095-5 Fortnightly Picks: NRL: Rabbitohs vs Roosters – Saturday 19th AFL: Swans vs Geelong – Sunday 20th NBA: Celtics vs Heat Game 1 – Wednesday 16th NBA: Nuggets vs Clippers Game 7 – Wednesday 16th EPL: Newcastle vs Brighton – Sunday 20th EPL: Chelsea vs Liverpool – Monday 21st UFC: Covington vs Woodley Dhiren: Rabbitohs, Swans, Celtics, Clippers, Brighton, Draw, Woodley Ross: Roosters, Swans, Celtics, Clippers, Brighton, Liverpool, Covington

On Episode 14 of the Musashi R&D Sessions Podcast, Ross and Dhiren dive into this week's topic – Mindset and Motivation. In revenge for making him drink so much preworkout last week, Dhiren introduces a challenge for Ross that involves him eating a 90g protein bar every time he interrupts. The guys share their insights on mindset and motivation, touching on goals and objectives, short-term and long-term inspiration, and results. We also discuss the effect of sharing your goals, music, and the theory of nature versus nurture in regards to motivation and discipline. In sports news, R&D cover Usain Bolt's positive COVID test, Messi leaving Barcelona, and Tim Tszyu's victory over Jeff Horn. We also touch on the recent NBA boycott, and Harry Maguire's arrest. This episode we finish with a pair of listener questions on the dissolution of glutamine, carnitine and beta-alanine, and who would win in an arm wrestle between Ross and Dhiren. Ross is once again is able to guess the origin of a famous athlete quote pitched by Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: “There is nothing outside of yourself that can ever enable you to get better, stronger, richer, quicker, or smarter. Everything is within. Everything exists. Seek nothing outside of yourself.” Remember to comment and leave a review and we'll get in touch to send you a free Musashi T-shirt! References: · The Book of Five Rings: https://en.wikipedia.org/wiki/The_Book_of_Five_Rings · Meditations: https://en.wikipedia.org/wiki/Meditations · Dokkodo: https://en.wikipedia.org/wiki/Dokk%C5%8Dd%C5%8D · The Obstacle is the Way: https://en.wikipedia.org/wiki/The_Obstacle_Is_the_Way Timestamp: 0:00:07 – Intro to Topic 0:02:30 – The Game 0:04:39 – Goals and motivation 0:06:42 – Accountability 0:07:23 – Athletic vs calendar goals 0:09:22 – Waiting for the perfect time to train 0:09:46 – Excuses not to train 0:11:31 – Interruption 0:12:37 – Training with a partner 0:13:29 – Sharing training advice 0:13:47 – Lacking energy 0:14:44 – Training through boredom 0:15:35 – Music 0:18:03 – Other short-term motivation 0:19:25 – Motivational influences 0:21:19 – The king of short-term motivation 0:22:22 – Nature vs Nurture 0:23:15 – Starting the habit 0:26:17 – Seeing results 0:27:54 – Plateauing 0:28:20 – Consistency and discipline 0:31:48 – Long-term objectives 0:33:28 – Comparing yourself to others 0:35:12 – Tracking progress 0:37:08 – Challenging yourself 0:40:26 – Miyamoto Musashi story 0:42:06 – Tricks to aid motivation 0:43:50 – Ross being Ross 0:45:38 – Listener questions 0:48:32 – Sports news 0:58:45 – Mystery quote 1:00:22 – Musashi quote

On Episode 13 of the Musashi R&D Sessions Podcast, Ross and Dhiren explore a bunch of different sports nutrition products and their purpose in this week's topic – the Best Gym Supplements. We also introduce a new game that involves Dhiren drinking a shot of preworkout every time he says his favourite phrase. The guys outline the most essential supplements for athletes of any level, including creatine, preworkout, intra blends and whey protein. Ross and Dhiren break down the importance of timing the consumption of each of these products, their functional use, and the effects of different ingredients. In sports news, the guys discuss recent updates from Jon Jones in the UFC, recent groping scandals in the AFL, and the scheduled prison release of the man who killed Michael Jordan's father. We also show a video of a Russian powerlifter fracturing both knees during a 400kg squat, and another video of Dhiren competing in the Prorawr XI powerlifting comp in 2019. This episode we finish with a pair of listener questions on consuming preworkout without staying awake at night, and the period of time needed for creatine and beta alanine to have a physical effect on the body. The guys are unable to guess the origin of a famous athlete quote pitched by Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: “Too much is the same as not enough.” Remember to comment and leave a review and we'll get in touch to send you a free Musashi T-shirt! References: · Creatine Post-Workout: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-36 · Amino Acid Episode: https://www.youtube.com/watch?v=Ff3YB_vSD7g&t=2094s · Jon Jones Creatine Incident: https://www.thetimes.co.uk/article/my-tainted-cocaine-was-cut-with-creatine-is-a-new-excuse-for-testing-positive-for-steroids-but-it-seems-to-be-working-for-ufc-star-jon-jones-fdtvkfs70 · Banned substance tasting: https://musashi.com/banned-substance-testing/ · Creatine and Beta Alanine: https://musashi.com/the-way-to-fuel-musashi-100-creatine-and-musashi-100-beta-alanine/ · Preworkout: https://musashi.com/the-way-to-fuel-musashi-pre-workout/ · Intra Workout: https://musashi.com/product/intra-workout-350g/ · Whey Protein: https://musashi.com/product/100-whey-protein-powder/

On Episode 12 of the Musashi R&D Sessions Podcast, Ross and Dhiren dig into one of the more prominent sports topic in contemporary dieting – Keto. The guys compare the keto diet to other diets, its advantages and limitations for specific athletes, and how to most effectively implement it into an everyday routine. We also explore the concepts of ketogenisis and ketosis their effects, how they're activated and how they're measured. In sports news, the guys discuss topical updates in the AFL and NBA isolation hubs, the most recent Formula 1 race mayhem, and the outcome of Rob Whittaker vs Darren Till on Fight Island. This episode we finish with a pair of listener questions on the benefits of exercising in the morning versus the afternoon, and our own tics or rituals performed in the gym. R&D manage to guess the origin of a famous athlete quote pitched by Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: “Perceive that which cannot be seen with the eye.” Remember to comment and leave a review and we'll get in touch to send you a free Musashi T-shirt! Scientific References: – Foods that are high in potassium: https://www.webmd.com/diet/foods-rich-in-potassium#1 – Difference between ketosis and ketogenisis: https://wikidiff.com/ketosis/ketogenesis – Nutritional Ketosis for Weight Management and Reversal of Metabolic Syndrome: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6472268/ – Nutritional Ketosis with Ketogenic Diets or Exogenous Ketones: Features, Convergence, and Divergence: https://journals.lww.com/acsm-csmr/Abstract/2020/07000/Nutritional_Ketosis_with_Ketogenic_Diets_or.4.aspx – The Art and Science of Low Carbohydrate Performance Jeff S. Volek, Stephen D. Phinney – Study Dhiren was in: The effect of an 8-week low carbohydrate high fat diet on maximal strength performance, body composition and diet acceptability in sub-elite Olympic weightlifters and powerlifters: http://openrepository.aut.ac.nz/handle/10292/9080

On Episode 11 of the Musashi R&D Sessions Podcast, Ross and Dhiren are joined by Kayte Barnard, naturopath and resident health and wellbeing expert, to cover this week's topics – Gut Health. Topics discussed include the breakdown of gut health, what is the gut, and main causes of poor gut condition. We also explore ways of improving gut health, and the impact of internal wellbeing on sports performance and the variety of health benefits attached. In sports news, we cover Patrick Mahomes' historical contract signing, Paul Gallen's plans to fight Mark Hunt, and the tragic death of Australian Winter Olympian Alex Pullin. Ross, Dhiren and Kayte also dig into news of Usain Bolt revealing his recent daughter's name, and Essendon AFL commentators accused of body shaming players upon return from lockdown. This episode we finish with a pair of listener questions on the effects of alcohol on sports performance, and which area of the body recovers fastest from exercise. R&D manage to guess the origin of a famous athlete quote pitched by Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: “Nobody is strong and nobody is weak if he conceives of the body, from the head to the sole of the foot, as a unity in which a living mind circulates everywhere equally.”

On Episode 10 of the Musashi R&D Sessions Podcast, Ross and Dhiren explore the basic science and functional use behind this week's topic - Amino Acids. The guys discuss the various essential and non-essential amino acids, branch chain amino acids and their different functions. R&D provide an in-depth analysis of the most useful free-form amino acids for training and exercise, and a broad overview of their various applications. In sports news, the guys address Liverpool's EPL championship, the 2023 Women's World Cup being hosted in Australia-New Zealand, and Victorians being banned from NSW footy games. We also comment on the extended, bloody UFC showdown between Dustin Poirier and Dan Hooker, and the Melbourne Storm's speech to the struggling New Zealand Warriors. This episode we finish with a couple of listener questions about making up for under-consuming specific nutrients, and consuming more calories to compensate for poor sleep. R&D manage to guess the origin of a famous athlete quote pitched by Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: “It is difficult to realize the true Way just through sword-fencing. Know the smallest things and the biggest things, the shallowest things and the deepest things.” Remember to comment and leave a review and we'll get in touch to send you a free Musashi T-shirt! For more training, nutrition or product information, visit: www.musashi.com

On Episode 9 of the Musashi R&D Sessions Podcast, Ross and Dhiren are joined by David Young from the NSW Institute of Sport to discuss this week's topic – Building Muscle. David is the Senior Strength and Conditioning Coach at NSWIS, and the senior S&C trainer for NSWIS's rowing and cycling programs. The guys thoroughly explore the concept of building muscle mass and strength, touching on the types of training programs, training to failure, and the impact of cardio on muscle gain. David provides his professional recommendations on how often to train, quantity of sets and reps as part of volume, order of exercises, workout duration, and rest between sets. R&D also chime in on stretching before exercise, activation warm ups, and pre-fatiguing for compound exercises. With the revival of Australian sports, the guys discuss the first rounds of NRL and AFL, and Musashi's own Rob Whittaker announcing his upcoming fight against Darren Till on Fight Island. We also address the anticipation of fans being allowed back into stadiums, and the outcome of crowd-less games and canned cheering. This episode we finish with a few listener questions about how often to change up your routine, how many meals a day is best for muscle gain, and the best sports for building muscle. R&D manage to guess the origin of a famous athlete quote pitched by Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: “The path that leads to truth is littered with the bodies of the ignorant.” You can find out more about Strength and Conditioning at NSWIS at: https://www.nswis.com.au/services/strength-conditioning/ References: Rest Interval Between Sets in Strength Training https://pubmed.ncbi.nlm.nih.gov/19691365/ Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/ Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6303131/ The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training https://pubmed.ncbi.nlm.nih.gov/20847704/ Strength and Hypertrophy Adaptations Between Low- Vs. High-Load Resistance Training: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/28834797/ The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/ Remember to comment and leave a review and we'll get in touch to send you a free Musashi T-shirt! For more product information, nutrition and training advice, visit www.musashi.com

On Episode 8 of the Musashi R&D Sessions Podcast, Ross and Dhiren discuss the differences between several contrasting diets in this week's topic – Plant vs Meat. The guys chew over the best plant-based sources of protein, the impact of deficiencies resulting from different diets, and performing in sports as a vegetarian. R&D also debate the ethics of meat and plant-based diets, the trade-off between protein and fibre, and the best sources of meat based on your goals. As the sporting world begins to restart, the guys address Sharks' Bronson Xerri testing positive, Mike Tyson preparing to name his comeback opponent, and the return dates of the Premier League and the NBA. This episode we finish with a pair of listener questions on running vs walking, and eating after intense exercise. R&D manage to guess the origin of a famous athlete quote pitched by Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: “A man cannot understand the art he is studying if he only looks for the end result without taking the time to delve deeply into the reasoning of the study.” Remember to comment and leave a review and we'll get in touch to send you a free Musashi T-shirt!

On Episode 7 of the Musashi R&D Sessions Podcast, Ross and Dhiren are joined by Sally Walker, Senior Dietitian for NSWIS, Advanced Sports Dietitian and Exercise Physiologist, and member of the Dietitian Association of Australia (DAA) and Sports dietitians Australia (SDA). Together, we chew over this week's training and nutrition topic – Game Day Nutrition. The guys quiz Sally on the importance of consistent eating patterns, carb loading vs storage loading, and timing meals before activity to free up the digestive system. Sally also provides insight on high-impact and low-impact sports, macros and micros, and how a high concentration of sugar can inhibit rehydration. Also discussed is the postponement of the Olympics and how this has affected different athletes, with reference to the transferability of various sports and the energy stores required for different activities. In combination to Sally's expertise in dietary nutrition, the guys also weigh in on the significance of different supplements and aminos, specifically creatine, caffeine, carnitine, and beta alanine. Ross and Dhiren share their knowledge on the sources of various aminos, electrolytes, and fatty acids, as well as the body's natural regulation of food and water through thirst and appetite. In sports news, the guys address Mike Tyson potentially fighting one of three Australian footy players, the deadlift world record being broken by a Game of Thrones actor, and Jimmy Glenn's death at age 89. News of NRL players being made to sign a vaccination contract sparks a heated debate about flu shots, and UFC 249 reflects a success despite zero attendance. We finish with a pair of listener questions about Weetabix, and how to train to maximise chin-up reps. The guys are finally able to guess the origin of a famous athlete quote with a hint from Hal the Intern, and Dhiren applies the philosophy of Miyamoto Musashi to the concept of game day nutrition, using the quote: “If you are not progressing along the true way, a slight twist in the mind can become a major twist. This must be pondered well.” Check out the NSWIS nutrition page: https://www.nswis.com.au/services/nutrition/ & www.sportsdietitians.com.au/factsheets/. Remember to comment and leave a review and we'll get in touch to send you a free Musashi T-shirt!

On Episode 6 of the Musashi R&D Sessions Podcast, Ross and Dhiren are joined by Maty Ryan, current Socceroos goalie and keeper for Brighton-Hove in the English Premier League. Amid the current EPL suspension, the guys discuss how this news broke to players and clubs, the uncertainty of restarting the season, and Maty's two weeks in isolation in a Sydney hotel room. On the topic of competition, we revisit the origin of Maty's career, and his time playing for the Mariners and the Socceroos, then teams in Belgium, Valencia, and finally Brighton-Hove. Maty also speaks with Ross and Dhiren about the importance of having a specialised strength and conditioning coach, the significance of quality nutrition, and his preference for plant-based proteins over red meat and dairy. The guys address the level of pressure and the low margin of error accepted as a goalkeeper, and the need to balance strength and conditioning with technical and skills training, as well as the mental element of training for success. We also have a laugh about Maty using oven mittens for gloves as a teenager, getting a red card, and taking penalty shootouts for the Mariners. In sports news, we elaborate on the Premier League EA FIFA tournament, German fans filling stadiums with cut outs, and Brighton's stadium becoming a coronavirus testing centre. Also in the news is the anticipated release of Lebron's Space Jam 2, and the acceptance of marijuana in more sporting leagues internationally. The guys also touch on Maty's bushfire initiatives, and compare cryogenic chambers vs ice baths. To finish the episode, Maty responds to several listener questions about the Crystal Palace rivalry, the most difficult player to defend corners against, and his choice to become a keeper. None of the boys are able to guess the origin of a famous football quote provided by Hal the Intern. As usual, Dhiren applies the philosophy of Miyamoto Musashi to the concept of goalkeeping using the quote: "In battle, if you make your opponent flinch, you have already won." Be sure to follow Maty Ryan on Instagram: @matyryan Remember to comment and leave a review and we'll get in touch to send you a free Musashi T-shirt! For any further nutrition, training or product information, visit www.musashi.com

On Episode 5 of the Musashi R&D Sessions Podcast, Ross and Dhiren are joined by Grant Bradshaw, a black belt in jiu-jitsu under Royce Gracie and Luke Beston, and owner of Iconic Jiu-Jitsu, a Gracie Academy on the Central Coast. This episode focuses a sports spotlight on Brazilian Jiu-Jitsu, the history of the martial art, and how strategy and technique are more essential than strength and size, when applied correctly. The guys address the stigmas attached to different belts, the diversity of athletes that practice the martial art, and the role of jiu-jitsu and Royce Gracie in the origin of the UFC. In sports related news, we speak about the new '96 Bulls documentary, The Last Dance, and rediscover Musashi's partnership with the Chicago Bulls in the 1990s. The guys also dive into the auction of Barcelona's Camp Nou stadium name, the recent NRL camping scandal, and the 2020 NFL draft viewership record. Similarly discussed is the news that the International Cricket Council is considering legalised ball-tampering in wake of COVID-19. We finish this episode with a pair of listener questions about toning muscle and listening to music during exercise. Even with Grant's help and small hint from Hal the Intern, the guys can't quite guess the origin of a famous athlete quote. Once again, Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: The true science of martial arts means practicing them in such a way that they will be useful at any time, and to teach them in such a way that they will be useful in all things. Be sure to follow Grant on Instagram and YouTube for more Jiu Jitsu content: Iconic Jiu Jitsu Instagram: https://www.instagram.com/iconicjiujitsu/?hl=en Iconic Jiu Jitsu YouTube: https://www.youtube.com/channel/UCxEz3Xu5WFZYlGf-x_XP6Ew Remember to comment and leave a review and we'll get in touch to send you a free Musashi T-shirt! For any training, nutrition or product related tips, visit www.musashi.com

On Episode 4 of the Musashi R&D Sessions Podcast, Ross and Dhiren are joined by men's lifestyle, exercise and nutrition personality Phillip Host, to discuss this week's Training and Nutrition topic – Weight Loss. This topic involves the guys talking about intrinsic and extrinsic motivation, different types of diets and fasting, and the role of supplements in weight loss. Phil also contributes his insights on how to use your time in isolation, innovative ways to exercise indoors, and improving your fitness from a place of poor health. Additionally, we analyse the four elements of weight loss, diet exercise, psychology and socializing, and the difference between caloric restriction, dietary restriction, and time restriction in dieting. Still plenty of sports related news, the guys address Dana White's intentions to relocate UFC fights on a private island throughout COVID-19 quarantine, an EPL star facing discipline for hosting a secret sex party during lock-down, and the NRL announcing a restarted season. Other news includes athletes banned from the 2020 Olympic Games being allowed to compete now that the games have been postponed to 2021, Boomers vs USA basketball attendees being eligible for refunds, and how Dutch former athlete of the year turned to a career in pornography. We finish this episode with one of the most common listener questions regarding exercise and weight loss, and the guys are able to guess the origin of a famous athlete's quote, following a hint from Hal the Intern. Once again, Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: "If you do not control the enemy, the enemy will control you." Be sure to follow Phil on Instagram and YouTube for more Men's Lifestyle content: @phillipraymondhost Remember to comment and leave a review, and we'll get in touch to send you a free Musashi T-shirt! For any training, nutrition or product related tips, visit www.musashi.com

On Episode 3 of the Musashi R&D Sessions Podcast, Ross and Dhiren discuss the psychological and emotional benefits of physical activity and much more in this week's topic – Mental Health & Exercise. For this session we are joined by Luvern Moothan, a Mental Health Clinician from his office in Perth, to dissect the effect exercise on the mind and brain, as well as the body. The guys also elaborate on the science of neurotransmitters, with a focus on serotonin, which plays a significant role in mood and happiness, and dopamine, which influences feelings of pleasure and reward. While most sporting fixtures are on hold, the guys speak about several competitions which continue to run, including the Belarusian Premier League, and review the news of Liverpool seeking to have the Premier League title awarded to them in court. More news surfaces around Jon Jones' arrest, Lamelo Ball buying the Illawarra Hawks, and Christian Welch calling out to seniors, among other stories. This episode we finish with a pair of listener questions about progressive overloading, and consuming protein before a workout. R&D are more successful in this week's attempt to guess the origin of a famous athlete's quote pitched by Hal the Intern. Once again, Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: "Think lightly of yourself and deeply of the world". Remember to comment and leave a review, and we'll get in touch to send you a free Musashi T-shirt! For more product information and training tips, visit www.musashi.com Scientific References: 1. Neurotransmitters in Depression and Anxiety: https://www.frontiersin.org/articles/... 2. Exercise and Tryptophan-Serotonin link: https://journals.plos.org/plosone/art... 3. Endotoxin and behaviours: https://journals.plos.org/plosone/art... 4. The role of inflammation and the gut microbiome in depression and anxiety https://onlinelibrary.wiley.com/doi/1... 5. Injecting pro-inflammatory cytokines causes anxiety: https://www.jneurosci.org/content/32/... 6. Gut bacteria transplant in mice and effect on anxiety/depression: https://www.ncbi.nlm.nih.gov/pubmed/3... Mental Health Support Resources: e-Mental Health Programs: myCompass www.mycompass.org.au myCompass is an interactive self-help service that aims to promote resilience and wellbeing for all Australians. MoodGYM www.moodgym.anu.edu.au MoodGYM is a free self-help program to teach CBT skills to people vulnerable to depression and anxiety. THIS WAY UP www.thiswayup.org.au Using CBT principles, THIS WAY UP Clinic offers proven online courses for Depression, GAD, and Anxiety. MindSpot www.mindspot.org.au MindSpot combines educational and practical exercises with regular contact with a MindSpot therapist, allowing help to be obtained in a discreet, effective way. Apps and other resources: ReachOut Breathe app https://au.reachout.com/tools-and-app... ReachOut Breathe helps you reduce the physical symptoms of stress and anxiety by slowing down your breathing and your heart rate. Smiling Mind app https://www.smilingmind.com.au Smiling Mind is a meditation app that uses mindfulness to help manage stress, resilience, anxiety, depression and improve general health and wellbeing. Black Dog Snapshot https://www.blackdoginstitute.org.au/... Black Dog Snapshot is an app that allows you to measure and monitor mental health and lifestyle factors that influence wellbeing.

On Episode 2 of the Musashi R&D Sessions Podcast, the guys address the current state of affairs regarding sport and social lockdown, focusing on this week's relevant topic – Training in Isolation. Ross and Dhiren discuss a variety of ways to exercise at home and outdoors, including kettlebell exercises, sprinting and plyometrics, and mixing up your exercise routine. We also compare different types of workouts, contrasting machine, bodyweight, loose weights and kettlebell exercises, and highlight the value of the barbell. Despite the current pandemic, there is plenty of sports news for the guys to talk about, including Shane Warne's sanitiser factory, Conor McGregor's gift to Fury and Wilder, and the death of Roger Mayweather. Ross and Dhiren also chew over the differences between compound and isolation training, and touch on functional training, the significance of form, and progressive overload. We wrap up this episode with a listener question that reflects our attitude towards the closure of gyms and sporting venues across the country, and attempt once again to guess the origin of a famous athlete's quote picked by Hal the Intern. Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: In fighting and everyday life, you should be determined through calm. Definitions: Compound vs Isolation Compound exercises are known as multi-joint exercises since they recruit muscles around more than one joint, for example squats and deadlifts. Compound lifts should make up the majority of your workout. In contrast, Isolation exercises are those which typically use only one joint at time, such as bicep curls or tricep extensions. Muscle Fibre Muscle fibres can be split into two categories based on how quickly they produce tension: Type 1 (slow twitch) - Particularly important for endurance and fatigue resistance, typically submaximal exercise activities. These produce less force but are able to sustain longer contractions. Type 2a and 2b (fast twitch) - These are important for quicker activities. They produce a greater and faster force but are much less efficient and fatigue faster than type 1 muscle. Progressive Overload Progressive overload describes the practice of continually increasing the intensity of training as the muscle gets accustomed to that intensity level. This can be achieved by increasing the weight lifted, the number of reps, and number of sets or even rest periods. Try this kettlebell workout while you're at home! bit.ly/2QH8nlb

On this Episode of the Musashi R&D Sessions Podcast, the guys discuss one of the more prevalent questions regarding training and nutrition – How much protein do we need? Ross and Dhiren dive into the different types of proteins, the suggested amount for various types of athletes, and the timing of protein consumption, among many other questions. The guys also recap the latest news in sports, including the events of UFC 248, the NRL's most recent ad campaign, and the global effect of COVID-19 on professional sports competitions. We also touch on the Women's T20 attendance record, Chinese swimmer Sun Yang's doping scandal, and Musashi ambassador Rob Whittaker announcing his next fight against Darren Till in Dublin, scheduled for August 2020. We rap up with a listener question regarding the trade-off between cardio and muscle-building exercise, and the guys try to guess the origin of a famous quote picked by Hal the Intern. Dhiren applies the philosophy of Miyamoto Musashi to the topic using the quote: You must understand that there is more than one path to the top of the mountain. Be sure to comment and leave a review, and we'll get in touch to send you a free Musashi T-shirt or hat! Latest News in Sports: UFC 248 Romero vs Adesanya: https://bit.ly/3a1suT1 NRL Ad Campaign Criticism: https://bit.ly/2wixCTZ Italian League Suspended Due to COVID-19: https://ab.co/2Wq0Smg Women's 20/20 Cricket Attendance Record: https://bit.ly/2QtVRW2 Chinese Swimmer Doping Scandal: https://bit.ly/3db5Yck Check out these articles: Importance of Protein: https://bit.ly/2Ukn2no Banned Substance Testing: https://bit.ly/2vxc8lT Plant Based Protein: https://bit.ly/33uZCQu Post Training Recovery: https://bit.ly/38XSAEV Ideal Consumption of Protein: https://bit.ly/3bdC717 https://bit.ly/39ZXQJG https://bit.ly/2Qpm9sM