podcasts • 30/06/2020
#9 : Building Muscle with David Young NSWIS
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/str... References: Rest Interval Between Sets in Strength Training https://pubmed.ncbi.nlm.nih.gov/19691... Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods https://www.ncbi.nlm.nih.gov/pmc/arti... Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men https://www.ncbi.nlm.nih.gov/pmc/arti... The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training https://pubmed.ncbi.nlm.nih.gov/20847... Strength and Hypertrophy Adaptations Between Low- Vs. High-Load Resistance Training: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/28834... 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/arti...


Unlock member pricing and get access to the performance lab for personalised training and nutrition guidance.

  • Musashi podcast CARNITINE for Sport and Metabolism

    Episode #49 - CARNITINE for Sport and Metabolism

    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.

  • #48 - Sport Specific Training

    #48 - Sport Specific Training

    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.

  • #47 - WPC vs WPI and other Proteins

    #47 - WPC vs WPI and other Proteins

    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.