Benjamin Pakulski
www.BenPakulski.com/mi40
The 40-Day MI40 Training System
It promises to double your gains in half the time!
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A Personal Introduction
First things first, I want to congratulate you for taking the initiative to take control
of your life. Too many people these days sit around thinking about how they can
“attract” great things into their lives, instead of getting off the couch and doing
something about it!
By downloading this report, you have proven that YOU are a DO-ER!
The information I am about to share with you is “The
5 things I’m
about to share with you will be the most critical
principles to building lean muscle.”
The fact that you took the time to come to my page to download this free report
tells me that you may already know “a little” something about me and what I do, or
perhaps you don’t. Either way, before I get to the 5 things you need to know, I want
to get you thinking along the lines of where you are NOW, and what got you here?
Fair enough?
Many of you are looking to add a few pounds of quality muscle. Some of you may
be looking to improve a weak or lagging body part. Then, there are others who
want to completely overhaul their physique and create their most ideal, amazing,
incredible, jaw-dropping, dream physique! (Sorry, I get excited about this stuff!).
The one thing we ALL have in common, is that we are unhappy with some part of
our physique and are looking to find the most effective way of improving it, right?
Exactly!
That is nothing to be ashamed of. As human beings, we SHOULD strive for more!
That doesn’t mean we aren’t very happy with our lives; it just means we want
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to be better, and we don’t want to spend years wasting time, doing the wrong
things!
Trust me, I’ve been
there too, just like
you. In fact, I was
probably dissatisfied
a lot more often than I
was satisfied with my
physique. Which is
ultimately WHY I am
where I am today!
I have spent FIFTEEN
(15) years researching
everything I could get
my hands on to learn
the most effective
and optimal way to
improve my physique.
I always knew I
COULD do it; I just
didn’t know HOW
to do it!
PHOTO: RICK SCHAFF
The
Thinking
Man’s
Bodybuilder
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The Good, Bad & Frustrating News…
The good news is that you can find a lot of “bodybuilding 101” information on
free websites (often written by 20 year-old kids in exchange for free supplements
from the site owners) and in some magazines, and it’s taken you where you are
today. That’s okay but you want more! The generic info isn’t going to cut it
anymore.
The bad news is that most info is often contradicting, taught by “arm chair”
experts and often being shared by someone with a hidden agenda. (Read: buy
this shiny object)
The frustrating news is that the cream-of-the-crop information is only accessible
by Olympic athletes and shared amongst the brightest doctors, trainers, and
therapists. They are not updating their Facebook pages with their finding!
The cream-of-the-crop has NEVER been all
contained in ONE place…. UNTIL NOW!
One of the most important factors in your success going forward is going to be
where you get your motivation. This is an important factor to identify before
setting out to change ANY aspect of your life.
Do you just want to put on a few pounds of muscle to feel better about yourself?
Look better in your clothes? Drop a little body fat? Maybe you’re completely tired
of being the skinny kid, or being the person with narrow shoulders and a pancake
chest?
Do you simply want people to be able to tell that you workout, without having to
ask? (We’ve ALL got that annoying question!).
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My Surprising, But True Motivation Story…
For me, it simply started out with my wanting to be “fit”. Everyone in my family
was overweight, didn’t eat well (at all!), and NO one worked out (so much for the
“genetic” argument). I come from a family of simple, hard working, blue collar
people. They always told me that I could do absolutely anything I wanted to, but
I bet they would’ve believed that I would grow up to be a penguin before they
would’ve believed I would be a pro athlete and bodybuilder!
Once I set my sights, there was no stopping me.
The point of this story is that everyone can look for, and find excuses, in their
lives. If you find something you WANT, then go get it.
Set your goals high! Surround yourself with the right people and the right
information, and don’t quit until you have achieved your goals!
On to the reason you’re here!
I am very excited to finally be able to share something that I have been perfecting
for years! Wouldn’t it be great to finally just “get it”? To understand EXACTLY
what it takes to build muscle? To step in the gym and KNOW that you have taken
all the necessary steps to start the growth process.
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I Know What’s Really Holding You Back….
Because You’re Just Like Me…
I know you know where I am coming from when I talk about that feeling of leaving
the gym and wondering
“Did I do enough?”
Or even worse
“Damn, I feel like I could’ve done more!”
I used to HATE that. Sometimes I even felt like I wanted to go back.
Well, guess what? There is a clear-cut, triedand- tested, real- world way to train a muscle
and KNOW you have done enough to grow!
It’s not a matter of, “You need to figure out what works for you…”
Those are bullshit statements!
I’m Here To Reveal The IRREFUTABLE
Methods To Build Muscle.
Pretty exciting, huh?!
Yup, I was almost in tears when I realized it. (Not really, but I was pretty darn
excited).
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Now, there are a few variables that go along with this so take your time and make
sure you LEARN them. My goal here is to make each and every one of you
realize that you are in CONTROL.
I want you to take each and every variable and be able to manipulate it at will.
Want to build bigger triceps?
What to change the shape of your back??
(You’re all diggin’ the batman soundtrack now, aren’t you?! 
Ok, ok, enough of my dramatic sound effects. You get the idea.
All kidding aside, I am SO EXCITED to share all this knowledge with you.
I honestly believe that ANYONE can have the physique they dream of! It is
all within your control, or soon will be!
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WARNING
“The information you are about to receive is
INCREDIBLY VALUABLE, HIGHLY SCIENTIFIC,
EXTREMELY EFFECTIVE, & VERY FAST-ACTING.”
PLEASE READ CAREFULLY AND APPLY WITH CAUTION
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Muscle Killer #1
Being Obsessed With Lifting Heavy!
Ever notice that you FEEL the muscle better on your warm up sets than you do
on your „working sets”? Isn’t it so true that the lighter weights often burn way
more than the heavy ones? Why do you think that is?
Well, one of the main reasons is that you’re not focusing all your attention on
stabilizing a weight and barely moving it from point A to point B, likely using every
muscle in the general vicinity to get it to move and the range is WAY smaller
than it was with the lighter weight. The PROBLEM here is that the TENSION has
SHIFTED everywhere BUT the working muscle!
“Heavy weights are useless if you can’t FEEL tension on the target muscle!”
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Your body adapts and starts using anything it can to keep itself safe. You can
continue lifting heavy weights, all day long, but without optimal muscle tension,
don’t expect to see any improvement in your skinny arms and legs! If you can’t
„feel” your muscles then you won’t be able to exhaust them enough to illicit the
hormonal, metabolic and nervous system response for muscle growth.
Let’s go through this again.
You will NEVER build a muscle you
can’t FEEL.
At some point in your muscle-building
journey, you have all heard the term
“Mind/ Muscle Connection.”
But REALLY, what the heck does that
mean!?
We’ve all heard someone say, “You’ve
got to squeeze” or “If you don’t squeeze
it, you will never build muscle”.
BUT how many of us REALLY know
what that means? Or how to do it?
Co-contracting
my glutes &
hams
The truth is: not many!
QUESTION: If we’ve all heard it, and we all know we NEED to be doing it, why
aren’t more people doing it?
Because IT’S NOT EASY TO DO!
Or is it?
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ANSWER: It’s VERY easy to do! But in order for you to do it, you must first know
HOW to do it!
What an amazing concept.
This brings us to…
Solution #1
To Doubling Your Muscle Gains:
Tension! Tension! Tension! NOT Heavy Weight!
Introducing Intentions!
Many of you who follow my training advice have heard it before. Muscles
communicate in terms of TENSION! Muscles have NO idea how much weight
you’re lifting. They only recognize how much TORQUE is going through them.
What does this all mean to you?
THE best news you will hear ALL DAY:
YOU can build JUST AS MUCH MUSCLE USING a 20lb weight as you can using
an 80lb weight!!!
“BPak, YOU’RE CRAZY!”
Nope, it’s true. IF you learn how to apply intention to as many exercises as you
can, you will learn to manipulate the amount of weight you’re using, in your favor!
You’re probably thinking a few things right now, like…
“But I heard big weights build big muscles!”
WRONG.
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That’s what I call meathead math.
Increased TENSION builds muscle.
Or maybe you’re thinking, “The guys at my gym with big muscles use big
weights!” Ya, they do! Most guys that carry any muscle at all are older and have
been training for years. They’ve tried every type of training under the sun and
really have NO clue WHAT built the muscle they have; they just threw enough
randomness at the wall and something stuck along the way.
Wouldn’t it be nice to be able to build the PHYSIQUE YOU WANT in half the
time? Knowing that you’re doing the right thing each and every time you step in
the gym….YUP! No-brainer.
It’s probably the COOLEST thing I’ve ever come across. No ONE thing changed
my life and my physique like INTENTION has. Imagine now being able to
create as MUCH tension, or as little tension, as you want, whenever you want,
completely at will.
GET THIS:
Increased Time Under TENSION = GROW TIME!
Imagine now going to the gym and not having to worry whether you’re going to
feel great, or feel terrible, or whether you’re strong that day, or weak, or whether
or not you will FEEL the muscle that day! You will never doubt your ability to
create MAXIMUM tension and, therefore, have mind-blowing workouts!
THIS SOUNDS AMAZING TO ME! And trust me when I tell you that once you
“get it”, you will never want to train without it. So what does Intention look like in
action?
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WANT A BIGGER CHEST, OVERNIGHT?!
Just when you think you’ve seen all,
Charles Glass throws new angles at
me. I love it! Even at my level I’m still
learning and seeking out the best!
I want you to try something sitting there at home, and the next time you go to the
gym try it out.
Stand in your doorway facing sideways, extend your arms out in front of you
like you might do if you were about to grab a barbell out in front of you to bench
press. With one arm on either side of the wall (i.e., wall is between your arms),
keeping your arms straight and locking your arms out, try to “shove” or push into
the wall with both hands.
What happened?
Your chest contracted, didn’t it? You didn’t even think about contracting your
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chest; it just happened on its own. Hmmm…”How can I apply this to chest
training?” you ask yourself. (If you’re not, you should!).
On a bench press, grab the bar, and apply a small amount of force inward.
Without actually moving your hands, try to shove them toward each other.
Try doing this on a bench press next time you’re in the gym -- the feeling and
results will blow your mind.
Keep in mind it takes some time for your body to override the old way you used
to do bench press. Don’t worry, you won’t be needing that anymore!
WANT BETTER LEGS IN A FEW DAYS?!
One of the most common things I hear from guys is “I want to increase my
‘sweep’” or ladies, “I need to tighten up my saddle bags”. Sound familiar?
Yup you all know you’ve said it, or at least heard someone say it. People become
obsessed with this area because it completely dictates how we look in a pair of
jeans.
Nobody wants a squishy pillow back there, flapping in the wind when you walk.
We all want a tight round bum to attract the opposite sex. No doubt.
Well, it’s a lot more simple than you think once you understand this simple
‘intention’ trick.
I see so many people doing glute “kickbacks” or sidekicks or adductor/abductor
machines, to try to tighten and build these areas. The truth is that BIG muscles
require large amounts of tension.
Little “cutesy” movements aren’t doing “squat” for those big muscles.
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You need to squat! But you need
to squat with intention!
I want you to stand up.
Yes, even leg
extensions can build
size with sufficient
tension!
Take a shoulder- width stance like
you would if you were going to
squat.
Now before you squat, I want
you to just lightly shove your feet
out against the ground (without
moving obviously, just try to push
them out).
What happened?
The entire outside of your leg just
contracted, didn’t it? COOL!
Now I can control EXACTLY
where all the tension falls during
ANY exercise in the gym.
DING DING DING! We have a winner!!
Control the tension,
control the size you build your legs!
Guess what? This stuff exists for basically every body part! Over the next two
weeks, I’m going to reveal how to explode new muscle off your entire frame.
PARTY TIME!
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Muscle Killer #2
Believing That You Have
“Genetically Weak” Body Parts!
Say WHAT?! BPak, whatchu smoking now’?
I know it sounds like a silly statement, but hear me out.
We all have our “strong” body parts. You and I both have body parts that
just seem to grow much more easily than the rest of our parts: the part
that we really don’t have to think about when we train: it just sort of feels
natural and grows easily. Isn’t this so true?
Look at your training buddies and you’ll see how real this is. You and your
training partner use the same weight and same exercises and same intensity and
his arms are huge, and yours are small. Or perhaps it’s another body part this
resonates with.
Have you ever stopped to ask yourself WHY this is true?
The truth of the matter is that it’s what you DON’T SEE that is making all the
difference in the world.
Is it just because maybe I did a few extra calf raises in my mother’s tummy? Or,
maybe I knocked out a few extra pushups in there?
What does “genetics” really refer to? Does it mean that some people just have
more dense muscle then I do?
Possibly, but people typically have the same muscle density all over their bodies
(at least proportionally). So, out goes that theory.
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So then, what does this umbrella term “genetics” actually refer to?
After having extensively studied biomechanics and observed more athletes than
I care to remember, the answer is actually pretty simple.
This applies to my buddy Steve Kuclo too.
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Genetics refers to the “mechanical advantage”
some muscles have, and other muscles do not.
To explain this in simple terms, it means that some people’s structure is just set
up to develop certain body parts quickly.
Some people might have short arms, or slouched shoulders. Some might be
double-jointed in their knees. Maybe they have a particular pelvic tilt to make
their butt bigger, or certain spinal curvature that allows them to build their lat
muscles much quicker. The list goes on!
What do all of these things have in common?
That leads us to Solution #2…
Solution #2
To Doubling Your Muscle Gains:
Breaking Crappy Lifting Technique,
& ReTraining Movement Patterns
They allow the person to keep the greatest amount of TENSION in a muscle over
the longest RANGE OF MOTION (ROM), without having to think about it.
Think about your strongest and best body parts. For most of us, it’s the muscle
and we just picked up a weight and went to work. You didn’t have to think about
it; you just did it, right?
Well, no doubt, some muscles will always be easier to feel from day 1. Does this
mean that we can’t make it so every other muscle feels this naturally, too??
YES WE CAN!
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This Might Go Over Your Head But It’ll
Open The Door To Exploding Slabs Of
New Muscle Onto Your Frame…
Do your best to stay with me here…
The body moves in a series of predetermined patterns stored in the brain as
something called “engram”. Basically, your brain remembers certain movement
patterns and knows exactly which muscles to fire, and in what sequence, to
produce that desired movement pattern.
So, every single movement you make is stored in your brain as an engram. (The
only exception is a reflex -like pulling away when touching a hot stove).
The COOL thing is, every single one of these engrams can be CHANGED!
It’s the amazing discovery called neuroplasticity! (Science geeks read up--fascinating stuff).
Basically, we just need to
overwrite these old crappy
movement patterns with the
right ones!
This does NOT mean that
everyone can relearn the
engram for sprinting and kick
Usain Bolt’s butt; sorry peeps,
we still have to deal with
muscle fiber composition.
“Overwrite your
brains crappy
movement
patters with
the right ones!”
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BUT, it does mean that YOU can bring up ANY
“lagging” body part and BLOW RIGHT PAST YOUR
GENETIC POTENTIAL!
As many of you know, I do a lot of work with high-level athletes and I also get to
work with many pro bodybuilders. The amazing advantage to being able to work
with bodybuilders and athletes as my “test subjects” is that they are typically very
“in tune” with their bodies and are able to apply my teaching very quickly.
The benefit of this, for me, is that I can quickly test any theory for validity. The
true test, once the athlete understands what I’m trying to tell them, is how long
it takes to see results. If the results I’m after are not quick enough, out the door
they go, and on to the next theory.
A great example of this RELEARNING MOTOR ENGRAMS is with a client of
mine-- Mark. He came to me wanting to become a pro bodybuilder but he just
couldn’t develop a certain part of his legs (vastus medialis or “tear drop muscle”).
So, I had Mark demonstrate a few leg movements for me and it was clear to see
that he wasn’t obeying a few basic rules of muscle- building.
1) Not maintaining tension – he was bouncing.
2) Not maintaining “straight lines”- his hips, knees, and ankles did not line up
properly during the movement.
3) Not achieving a full ROM during his exercises.
Long story short, we made Mark take a step back. We had him relearn the proper
motor engram for legs, applied the other principles set forth here, and he put 3
inches on his legs in 3 months doing the exact same movements and workouts
he had done before.
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Mark was blown away with how simple it was, and amazed by his results.
I wasn’t surprised in the least. Actually, I expected it.
OK LISTEN UP! THIS IS HUGE…….
The TRICK when applying this principle is to NEVER use forced reps during the
learning phase. When the set is done, it’s done. Forced reps will reinforce BAD
movement patterns.
We want your brain to remember the ideal movement and NOTHING ELSE. So
when it comes time to train, you don’t have to think about it!
LEARN it now, grow FOREVER... exploit your will!
Take it from me! I went from a guy who was all legs, and am now well on my way
to being one of the world’s most balanced and symmetrical pros.
Pretty cool, huh!?
I think so, too ;)
So to summarize:
The key is to overwrite old crappy movement patterns with new ones. For any
lifter, especially serious bodybuilders, this is the number one reason you’re
unable to grow. Knowing the OPTIMAL range of motion – how to fully lengthen
(extend) and fully shorten (contract) a muscle – is the key to growing.
A muscle is weakest at the extreme points of the range of motion; i.e., when it
is fully lengthened or fully shortened. Putting your muscle into these full ranges
where we are most unfamiliar is critical to develop untapped and untrained
muscle fibers. Strengthening these weak points of the muscle will strengthen the
maximal ability of the entire muscle. It’s like when the worst player on the team
gets better, even if it’s a small increase, the whole team benefits.
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In my upcoming MI40 System I’ll teach you the proper anatomical function of
each muscle so you can learn how to manipulate everything from shoulder
position, hip orientation, spine flexion or extension, wrist position and elbow
position in order to isolate „weak” body parts and say goodbye to them
FOREVER.
It is important to realize that it is just as easy to learn the RIGHT technique as it is
to learn the WRONG one. So why not choose now to learn the right way and say
goodbye to crappy results?!
“Re learning proper technique might even help you finally build your calves!”
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Muscle Killer #3
Not Understanding Muscle Function & How To
Maximally Shorten & Lengthen A Muscle
IF you want FULLY developed muscles, you must use a FULL Range of Motion
and I bet you have NO IDEA what that actually looks like in application!
This may sound a little harsh, but it’s really not.
Let me ask you:
1) Do you know how to FULLY shorten your lat?
2) How about fully lengthen your pecs?
3) Can you fully shorten your triceps on pressdowns?
4) Could you show me what a fully lengthened bicep looks like when
performing incline curls?
I bet you THINK you have the answer, and I’d also be willing to bet that 99% of
you would be inaccurate.
If you’re not fully shortening and lengthening your
muscles through their complete range of motion,
then you’re not leaving the gym having maximally
stimulated the muscle and no new growth is initiated.
THIS is one of the major reasons you’re getting less than average results.
I would say, of the last 1000 people I’ve encountered in the gym, ONE has known
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what a full range actually means for any of the major muscle groups! If you
scored less than 1 out of 4 above, it’s okay because this knowledge is not taught
in the generic websites and magazines.
Many pros don’t even know about most of these things.
So, how are you supposed to train with a full range for optimal muscle growth if
you don’t actually know what it means?
The next thing many of you might be thinking is: so why do so many guys with
great physiques train with poor form or do not use a full ROM?
How did these freaky bodybuilders build their bodies with horrible technique?
The truth of the matter is there are probably about 10 guys in the entire world that
train with terrible form and grow immense muscles.
TEN. That’s 10. Out of the millions that train regularly.
They are the tiny, tiny EXCEPTION, not the rule.
The rest of these bozos are yanking big weights to
appease their buddies and hurting themselves a lot
more than they’re growing. Sure they might have
some muscle, but its usually disproportionate and
they look like they’re in pain all the time by the way
they walk around. Swollen from head to toe.
Not cool. Not in this day and age anyway. Maybe in the 80s. Parachute pants.
The goal of weight training is to build an aesthetic physique, capable of looking
great for years to come. Learn to build a SMART PHYSIQUE and maintain it for
life, with less effort.
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I’m sorry if I’m making you feel like you’ve been wasting your time in the gym.
The truth is, most people are actually completely wasting their time.
I don’t know about you, but inside the gym is NOT where I want to be spending
my spare time!
The beach sounds nice and so does being at home with my dream girl and our
soon to be baby boy!
Wherever it may be for
you, it’s not the gym.
I’m here to help you spend
LESS TIME in the gym,
and get WAY MORE
RESULTS, FAST!!!
Wooooooooo! ☺
(See, I get a little excited
about this stuff!)
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Solution #3
To Doubling Your Muscle Gains:
Learning Proper Anatomical Muscle Function
Basically, it boils down to learning the proper anatomical function of each of the
muscles and using this to your advantage.
I know it sounds like a lot of work, but don’t worry, I don’t expect anyone to learn
the science. Just follow instructions, make some small changes to the way you
train in the gym, and
(Batman again! :))
Lets put this to use:
Want big triceps? A fully contracted (shortened) tricep can ONLY happen with
your elbow extended behind you, arms slightly internally rotated (palm facing
behind you), and fully extended elbow.
Try it now!
You can feel it contract without great effort, right?
Time for some sweet hammies:
If you ask me, really well developed hamstrings are a benchmark of a great
athlete. If I see someone with great hamstrings, I begin to assume a bunch
of things:
1) They know what they’re doing
2) They are a great athlete.
3) They look awesome
4) They’re very fit.
Might just be me, but because so few people have good hamstring development,
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I use it as one of my indicators of fitness and exercise knowledge.
The reason most people lack hamstrings is because they never get them
anywhere near their shortest position. I watch people on a daily basis yank their
butts in the air, not knowingly actually taking the hamstring out of the movement
as they do so!
The minute your butt goes in the air at all, less tension is placed on the
hamstring. In order for maximum tension and maximum shortening, the hip must
be extended; i.e., your butt needs to stay locked down.
Next time you do a lying leg curl, try to do it with NO/MINIMAL butt movement.
It will probably feel impossible at first.
This can be a tough one to get into because a large portion of the population
lacks flexibility so this might be a bit tough at first. Give it a try though; the
contraction will blow your mind.
Execution:
Lift your chest off the pad as much as is comfortable while leaving your hips
pressed against the pad. The goal is to try to align your shoulders, hips and
knees in a straight line (or knees slightly extended behind your hips).
Maintain this position without extraneous movement throughout the entire set.
This, in fact, shortens the hamstring muscles from BOTH ends, thereby getting
it maximally shortened.
The feeling and contraction is unreal!
In fact, if you want to feel it for yourself right now, stand up, and hold onto
something for balance. Keeping your chest up and without leaning forward at all,
I want you to simply extend one of your legs behind you until you feel your glute
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contract. Got it?
Now, curl your leg (bring your heel up toward your bum). Do not change anything
else. It’s important that that knee stay behind your hip and your glute stays
contracted. (If you have a hard time contracting your glute in that position, your
hip flexors are way too tight and this is too advanced for you right now.)
If you got that right, regardless of your current fitness level, you are going to be
saying “Wow! I’ve never felt a contraction like that in my hamstrings before.” The
crazy part is, it may also appear to be a rather short Range of Motion, right?
“WICKED STUFF, BPak!”
NOW ON TO THE GAMECHANGERS!!!
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Muscle Killer #4
Never Knowing If You’ve Ever Actually Done
Enough To Grow a.k.a. “Have I done enough?”
or “Should I do more?”
For years, I had been searching for the best way to overload my muscles each
and every time I go in the gym. I know you can relate to those days when you
worked “hard” but still felt like you could have done more.
How do I know when I’ve done enough to stimulate growth? Are my muscles
completely exhausted, or should I be doing more? Ever ask yourself that? I know
I have. I remember days when I would get in my car after the gym and say to
myself “Damn, I wish I had done more” and legitimately contemplate going back
in to do more. I’m sure we’ve all been there. “I wish there was a way to know that
I had completely exhausted every single muscle fiber that I could!”
I CRAVED something that would ensure that my muscles are taken to their limit,
and CREATE NEW GROWTH!
Let’s first understand something about the human body.
Our bodies want to maintain EXACTLY as they are.
It’s called homeostasis. For all our attempts to change it, our bodies fight back as
much as possible to maintain the status quo.
We need to coerce them! We need to show our bodies that there is a reason to
grow bigger and stronger. We are going to be placing some increased demands
on these muscles, so you better make them bigger!
In order for this to happen, the stimulus you are subjecting your body to MUST
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be greater than it is used to. Sounds simple enough, right?
Well, the problem is that your body is smarter
than you are. It’s going to tell your brain to
shut your muscles off. It doesn’t want to do
all this work you’re subjecting it to, so it
starts to create lactic acid.
Lactic acid builds up and your
muscles STOP! This is a fact we
cannot control.
Being a research junky, I had
always read about overloading
the muscle and overloading the
nervous system to stimulate
new muscle and strength gains,
respectively. Time under tension
was proven to be the number
one factor that correlated with
muscle growth and overload!
Something clicked in my brain!
Time under MAXIMAL
TENSION!! This had to be better
than just time under tension!
And so, my GROWTH BABY
was born!
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Solution #4
To Doubling Your Muscle Gains:
NEUROLOGICAL OVERLOAD SET-NOS!!
So, you’re in the gym, feeling all cool and pumped up for today’s big workout. You
feel strong and you feel like you’re going to build some serious NEW MUSCLE
today!
You pick up a BIG weight that you know you can rock for a perfect 8 reps!
You knock out the first 4 reps, piece of cake.
Rep 6 comes around and here comes the burn!
Rep 7, ooooh it’s getting heavy. Muscles burn like fire.
8th rep is darn near impossible, but you get it.
You set the weight down and stand up. You feel a bit of a pump in your muscle,
but nothing great. You feel like you could have done more but you know you gave
it your all; your body just shut off.
Was it because your muscle was actually
completely exhausted? Or if someone put a gun
to your head, could you have done more?
Is there ANY way you could have asked your muscles to continue to work?
Maybe you could’ve extended that time under tension just a little bit?
OF COURSE!
32
Your brain clicks on and you hear “Eye of the Tiger” playing somewhere in the
background (Rocky soundtrack always randomly turns on at times like this,
people…you know that! ;))
You grab a slightly lighter weight and keep rockin’!
You blast out 6 more reps! Your Time Under Tension IS WAY greater now.
You even knock out a couple of partial reps with perfect form!
Somewhere in the back of your mind you see Rocky running up those stairs and
feel the urge to march on!
You grab the next weight and smash out another 6 perfect reps!!
So fired up, nothing can stop you now! You continue one more time with a slightly
lighter weight.
WOW!! Now you’re cooked.
Your muscle couldn’t budge
another rep, not another
partial. You could barely lift the
weight of your arms.
THIS is what we call
VICTORY!
You have just elicited the
MOST AMAZING environment
for muscular growth
imaginable. Congratulations!
Rocky would be proud!
By taking this set to complete
33
muscular failure, not only have you overloaded your muscles, and your
overloaded nervous system, you have also just started the process of creating
the optimal hormonal environment for growth.
When you take you muscles to exhaustion, your body now sees a need to
make them bigger to adapt to this type of stimulus so it starts releasing Growth
Hormone and IGF-1 (insulin-like growth factor).
These two hormones are HIGHLY correlated with muscle growth and reduction
in body fat!
That brings us to…. the next
GAMECHANGER!
This one is the glue that binds it
all together.
Now that I’ve shared just about
every secret you’re ever going
to need to know about building
muscle inside the gym….
It’s time for what you need to
know OUTSIDE the gym.
34
Muscle Killer #5
Gaining FAT Faster Than You Gain MUSCLE!?
I’m not going to sit here and assume you all don’t already know how important
nutrition is to optimizing growth. I KNOW you do.
People come to me all the time and ask “What is the BEST approach to take
if I want to gain muscle and lose fat?”
Is that even possible?
Well, the truth of the matter is that, yes, it is absolutely possible.
Is it easy? Of course not. BUT it is SIMPLE.
Let me do my best to explain.
Your first consideration when it comes to nutrition is RECOVERY.
You need to always ensure that your body has what it needs to recover when
it needs it.
It is very important to nourish your muscles around the workout.
Your muscles need protein, in the form of amino acids, present in the
bloodstream ALL the time or the body will start to leach those aminos from other
parts of your body (Read: break down your muscles). This is BAD NEWS for
those of us trying to build muscle.
REMEMBER: Weight training is a catabolic process -- it breaks down muscle!
It’s when we leave the gym and feed the body that the growth and re-growth
processes occur.
35
Whenever possible we want to minimize the amount of muscle breakdown during
the workout. In order to do this, certain essential nutrients MUST be present:
— branch chain aminos
— glutamine
— arginine
— antioxidants
— glucose
— zinc
This is your first consideration when it comes to building muscle.
The other main considerations of an intelligent nutrition plan are timing
of nutrients, and ratio of nutrients (percentage of fats/carbs/proteins).
How do I know WHEN to EAT WHAT?
I think by this point in my life I have probably read EVERY nutrition book ever
written (or at least started to read them all. Some are terrible so I toss them out
halfway through).
I have probably tried every single logical approach to nutrition at some point in
my life.
I was once a vegetarian; I have tried really high carb, low protein; I have tried
high protein, low carb; zero carb; zero fat; gluten free; Ketogenic diet; Metabolic
diet; Hollywood diet; Fasting diet….you get the idea!
The only one I think I haven’t tried yet is raw food diet because I just don’t think
I could support my bodyweight with the limited food sources.
I could tell you pros and cons of each one for someone trying to build muscle
and optimize their body composition (a.k.a.,Lose Fat).
36
My approach to nutrition is very much a hybrid of them all. I believe I have taken
the best points from each one and manipulated them to create a formula for
people trying to build lean muscle without the excess fat.
Solution #5
To Doubling Your Muscle Gains:
3-Phase Nutrition
Phase 1 of “3-P” is the “recovery” phase.
This phase is centered around taking the time to ensure that your body is getting
everything it needs to recover from the overload of weight training and daily
stress that you subject it to.
The idea here is to take time to establish the EXACT minimum requirements to
meet your bodies needs on a day- to- day basis. As the recovery process begins
DURING the workout, so does the P-1 phase.
The calculations are quite simple and applicable to everyone.
Workout carb requirement:
Lean Bodyweight x 0.3= Liquid carb requirement for growth(G)
Lean Bodyweight x 0.3/2= Liquid Carb requirement for fat loss(FL)
We now use this number [(G) OR (FL)] as our baseline number.
Post workout Window- Protein Requirement:
Multiple your baseline number x 2 for your post- workout protein requirement.
37
Divide your baseline number by 2 to get your BCAA and Glutamine amount in
grams. Split BCAA And Glutamine into 2 equal servings, pre- and post- workout.
So here it is in action…
EXAMPLE
MI40 Massive Muscle Builder #1 weighs 170lbs and is 10% bodyfat (therefore
153lbs lean). He is looking to gain muscle.
His calculation looks like this:
153 x 0.3= 51 grams of carbs to be consumed *around workout.
1) He should try to consume 102g of protein in the 3-hr “POST WORKOUT
Window”
2) He should consume 25g of BCAA and 25g of Glutamine each, divided into
two servings. One pre- workout, and one post- workout. (12.5g each time)
Pretty simple, right?
Take the time to calculate YOUR ‘P1’ values NOW!
Do not waste another minute in the gym if you’re not supporting the recovery
process.
Phase 2 of “3-P” is “Setting your metabolism”
The second phase of 3-PN is all about establishing your metabolism where
YOU want it to be!
Yes, this is absolutely possible.
38
Someone wanting to lose body fat should look at getting their metabolism going
as fast as possible before they start the fat burning process.
For some people, this may take up to 3 weeks; others may achieve it in a week.
The standard amount of time for this “metabolic recondition-ing” is 10 days in
MI40.
The timing of your food is extremely important. The ratio of protein/carbs/fats
is also obviously extremely important.
This phase is also very important for teaching your body how to use nutrients
the way you want it to. It’s no secret that 80% of North Americans do not use
carbohydrates well. It will be during P-2 that we diligently time your nutrients
and use the proper supplementation to allow your cells to re-learn how to
properly use carbohydrates.
More effective use of carbohydrates = more muscle growth and less fat!
My complete MI40 System is being released
to the public on November 29th for a
special $30 Off Launch Special and I’ll walk
you through this phase step-by-step.
Phase 3 of “3-P” is is the phase that is most important to directing and
guiding your body exactly where YOU want it to go.
This is the phase where we add or remove calories/nutrients to achieve the
specific goal we have set out to achieve.
Most of the participants of MI40 are going to be following what is called a
“P-3+” phase.
39
This is specifically designed to ensure that your body is getting all the nutrients it
needs AT THE RIGHT TIMES!
Nutrient timing is THE ONLY WAY to manipulate gains: WHEN your body
gets WHAT is the number one most important growth variable outside the
gym.
MI40 is going to be pushing your limits of physical performance and growth. Your
body is going to require a greater amount of nutrients than it is used to. This is
necessary to support all the growth processes.
“But, wont I get fat?”
NO. If you push your physical limits in the gym, your body is going to have a
huge increase in demand for nutrients and will burn right through them.
To ensure there is NO FAT STORAGE, MI40 will also prescribe a certain degree
of NUTRIENT CYCLING.
We give your body all that it needs to grow. Filly those muscles right up so they
are strong and ready to grow and recover. Just when they are just about filled
to the max, we manipulate the nutrient ratios and prevent spillage.
ALWAYS maintain your P-1+ status. This means you keep your recovery protocol
exactly as prescribed above(+).
This is essential to maintain recovery and prevent muscle wasting.
40
Sy t
It combines literally everything we’ve discussed in this report (and a
ton more) in to a full-on, step-by-step, 6-week muscle-growing program
that will have you double and even triple your gains in half the time.
And because you downloaded this report, you will have the opportunity
to get the entire system before anyone else, AND at a sweet discount
with some surprise bonuses.
Beyond that, I’ll also be hooking you up with even more FREE content
over the course of the next two weeks, including an opportunity to win
one of FIVE free copies of the entire MI40 system that we’ll be giving
away. Stay tuned; I plan to take very good care of you.
41
Who is Benjamin Pakulski?
Ben is a graduate of the
University of Western Ontario,
with an honors degree in
Kinesiology. His post graduate
work has taken him all over
the globe to collaborate with
the World’s authorities on
performance nutrition, exercise
physiology, and biomechanics
--the study of human
movement.
Ben’s intelligent approach to
muscle-building has taken him
to the top of the professional
bodybuilding world. He is
recognized around the world,
having appeared in every
major fitness magazine in
North America and Europe.
His name has become
synonymous with an intelligent
and healthy approach to
bodybuilding. Ben takes enormous pride in being a great role model for fitness
and bodybuilding enthusiasts, both young and old, all around the world.
The highly educated Ben is a highly sought-after public speaker on the matter of
nutrition and exercise science. He is a regular contributor to FLEX magazine and
has appeared on the cover of numerous international publications since 2007.
Ben has an enormous passion for fitness and for life. He quotes himself as being
42
“a lifelong student of fitness and nutrition”.
What sets Ben apart from the rest?
He’s constantly seeking a better solution. Pakulski will take nothing as rule. He is
constantly searching for a way to improve on his training, nutrition, and health.
He recalls this journey of health beginning as young as 12 years old when he
started reading a book on the benefits of vegetarianism. Ben has certainly come
a long way since then. (And
Yes! He was once a vegetarian
for a 2- year period).
“I wish you all my
encouragement, luck, and
success in your fitness and
health endeavors. I hope my
sincerity, love for fitness, and
passion come through in all that
I write!”
Set your goals high, reach for
the stars!
Benjamin Pakulski
43
Mass Intelligence
Training Manual
By Ben Pakulski
Honors Kinesiology Degree, CSCS, ACE, MAT
2
Legal Disclaimer
The information presented in this work is by no way intended as medical advice
or as a substitute for medical counselling. The information should be used in
conjunction with the guidance and care of your physician. Consult your physician
before beginning this program as you would with any exercise and nutrition
program. If you choose not to obtain the consent of your physician and/or work with
your physician throughout the duration of your time using the recommendations in
the program, you are agreeing to accept full responsibility for your actions.
By continuing with the program, you recognize that, despite all precautions on the
part of Ben Pakulski Athletics, LLC, there are risks of injury or illness which can
occur because of your use of the aforementioned information and you expressly
assume such risks and waive, relinquish and release any claim which you may have
against Ben Pakulski Athletics, LLC, or its affiliates as a result of any future physical
injury or illness incurred in connection with, or as a result of, the use or misuse of
the program.
3
Welcome to the Training Manual!
Congratulations and thank you!
I am thrilled about your decision to
purchase MI40, and I know that you will
be, too! This is going to be the first step
toward building the physique of which
you have always dreamed. That perfect
physique that you aspire for is now
completely within your grasp!
This program was designed so that
ANYONE, at ANY LEVEL, can learn
to train like the best pro athletes in the
world! MI40 is here to show you that
every single variable of exercise is in
YOUR CONTROL!
PHOTO: RICK SCHAFF
MI40 will not only teach you HOW
to exercise, but WHY this is the
ABSOLUTE BEST WAY TO TRAIN for
muscle growth and symmetry! I can say
with complete confidence that the time
you spend watching (and re-watching!)
this program will be the most valuable
time that you have invested in your
training and in your physique! One
thing I know for sure is that you will not
leave the same athlete that you were
before you started MI40!
4
WARNING:
I believe this is the hardest and most effective muscle program in the world. This is
NOT for you IF you’re a tire kicker, lazy ass, or looking for a quick fix.
Are you going to stick your head in the sand? Are you going to go into denial?
Pretend you didn’t invest in this? Pretend you are already where you want to be?
For your sake, I hope not and, because you’re here right now, I know you’re not that
kind of person.
If you put every ounce of your being into the next 40 days, I promise you’ll get the
most incredible physique of your life. But you have to be ready to trust the science,
trust the program, and trust yourself.
The content (not to mention the length) of this system was created to
scare off the weak and cowardly, the “do-nothings”, and the bitter know-it-alls. If
you’re reading this right now, it tells me that you aren’t someone who is going to sit
on your hands and do nothing. So, I’m going to make a blatant proposal:
IF you follow this program, I think it will change your life, and I KNOW it will
change your physique!
And it will answer a common question:
No! It is NOT impossible to gain muscle AND lose body fat at the same time.
In fact, I suggest that you should expect it!
This program is designed to get you the MOST growth in the shortest amount of
time. This does not mean that you should continue on it forever (more on this
below).
5
It is too intense and many variables need to be manipulated. It is definitely
beneficial to train with different rep ranges during certain times.
QUALITY OVER QUANTITY!
This program will eliminate all of the confusion and doubt in your mind. It will teach
you to think like, and train like, a pro athlete. Every time you step in the gym, you
will have a plan -- a plan that you can confidently believe will build muscle.
The key to this program is sticking to the 40-day rotation. Every day has a
reason behind it.
You MUST learn to perform exercises properly before you can advance to the
intermediate and advanced programs, so be honest with yourself.
Another question I deal with frequently and know many guys are afraid to ask
me, and which I’m more than comfortable sharing my thoughts on, is this “purple
elephant” in the room:
6
‟Ben, aren’t you a pro bodybuilder
who takes steroids? I’m drug-free so why
should I listen to you?”
Fair question.
For the record:
I believe EVERYONE SHOULD BE TREATED LIKE A DRUG- FREE ATHLETE.
No matter what you’re taking, you’d BETTER make sure your body is working
optimally on the INSIDE if you want your training MAXIMIZED on the outside.
You can take as many „extra-curricular supplements” as you want, but if your body
isn’t treated as a whole organism, maximizing recovery, controlling inflammation,
and balancing hormones, it’s going to BREAK DOWN very, very quickly. Your gains
will be limited and very short-term.
There are TONS of juice monkeys in every gym taking stuff and NOT growing.
They have the “eat more protein, lift more weight” approach.
Sorry folks, the days of the dumb meathead are LONG GONE, along with parachute
pants and bandanas.
Ninety percent of my clients are 100% drug-free so I know my methods are
equally effective for drug-free or drug-assisted individuals. I approach ANY athlete
by looking at the body as a whole. If there is ONE ingredient missing from the pie,
you won’t be responding in the best way possible.
What someone chooses to do above and beyond PERFECT training concepts and
optimal nutrition is their own choice. Anabolic ‘assistance’ or not, why wouldn’t
7
anyone want to minimize their time in the gym and maximize results? Sounds like
pretty simple meathead math to me.
‟I grew up training natural and eating
clean. There was no ‘cutting corners’ for
me. My mediocre genetics would NEVER allow it!”
In fact, I have always preferred working with drug-free trainees because it’s
more of a challenge and requires a more thoughtful & intelligent approach. We
must carefully analyze every aspect if we want them to beat their non-drug-free
counterparts! They often tend to be much more receptive to an intelligent ‘whole
body’ approach.
Drugs or no-drugs, professional bodybuilders are just like you. We obviously
have different caloric requirements, and different training load, but at the end of the
day, we’re all trying to get 100% out of our bodies. We push our limits, minimize
injuries, recover as fast as possible, and then do it all over again!
The smarter bodybuilders, like myself, focus on how to optimize recovery: short
term and long term. This is the limiting factor to muscle growth! The faster you can
recover, the more time you spend being anabolic (growing). Improve your capacity
to recover faster, and you can train again sooner to stimulate more new growth.
Everything I’ll share in MI40!
8
My personal motto has always been:
‟The more you know, the more you grow!”
So, why in the world did I create MI40?
I decided to create the MI40 Program to fill a tremendous need that I see each
and every day in the gym, at the beach, even on stage at fitness and bodybuilding
events. People just don’t know how to train. This is evident by the bad posture,
poor flexibility, and poor develop-ment we see in gyms all over the world!
“Looking around each day, anyone with a trained eye can see that you can break it
all down to about 3 or 4 common mistakes that everyone makes.”
1) Poor range of motion.
2) No tension – the muscle they “think” they’re working isn’t engaged
AT ALL.
3) Inability to give the muscle enough stimulus to grow (overload).
4) It’s obvious that people have no idea how to eat.
The crazy thing is that it’s EASY to fix them!
After many years of exposure to this sport, it is now even easy to pick out the
exercises that people are doing improperly without ever seeing them in the gym.
Simply looking at someone’s structure, posture, range of motion, even how they
walk, will tell me a lot of information about what is going on in their body and how
they likely perform exercises, and move.
This lack of exercise knowledge seems to stem from a ‘blind leading the blind’
9
mentality. People tend to look at those with the best or biggest physiques, and try
to emulate them. Or, they learn from the newest fad on TV or the Internet. Well,
that could be a great place to start if you were sure that the person you are learning
from has any clue what they are doing. Often, these people with the best physiques
are just blessed genetically or simply work harder or are very meticulous with their
nutrition. Or, perhaps it is just a well-positioned marketing program. All factors that
YOU, an outsider, cannot see.
This, then, is where the premise of MI40 began.
Believe it or not, I was once exactly where you are now!
There is so much information out there, no wonder young aspiring men and women
become discouraged and don’t know what they should and shouldn’t be doing in the
gym! I was there once, too. This is why I created this program.
I HATED not knowing the proper way of doing things. Watching the guys with the
biggest bodies train, is often comical. Clearly they have no idea what they are
doing; yet they are the guys teaching people in the gyms. Then, there is the everso-educated ‘personal trainer’ who decided to take a weekend certification course
because he heard training paid more than his current job as the McDonald’s drivethru guy. THESE are the authorities?
MI40 is a journey to educate and inform each and every person who aspires to
have a more aesthetically-pleasing or healthy and functioning physique!
Years of studying the body and learning everything I could about biomechanics
and function has allowed me to advance my own physique to the level of being
considered one of the top 15 bodybuilders in the world. For a kid from a family of
fitness level negative zero, this is quite an accomplishment.
It has taken years of commitment, persistence, and attention to detail to overcome
my genetics. Yes that’s right, OVERCOME my genetics!
10
Most people see an overly-muscled IFBB Pro bodybuilder and assume two things -genetics and performance-enhancing drugs.
Well, the truth of the matter is that, yes, I do build muscle better than 90% of the
people in the world; however, I do NOT build muscle at anywhere near the rate at
which my direct competition builds muscle. To get myself to be one of the top 6
bodybuilders in the world, I need to perfect every single aspect of training, recovery,
and nutrition. My quest is never ending, and I feel I learn something new everyday.
Every single time I step in the gym, my focus is not only on building muscle and
having great workouts, but also on how to improve each and every exercise so that
I am able to get the most out of each muscle fiber on every rep.
This has taken a lot of studying of physics-angles and forces; anatomy and
biomechanics. Hours and hours of reading textbooks and researching the most
brilliant people in the world (and often seeking them out to train with them or learn
from them directly). All of the cumulative information gathered over the last 13
years has led me here, to MI40, and passing all of this information on to you.
Why would I share this wealth of information?
I have such a tremendous love and passion for training and nutrition. Helping
people is what I am good at. I take pride in watching my knowledge and education
CHANGE PEOPLE LIVES! I will take the same pride in changing your life. I look
forward to seeing your before and after pics when you send them to me!
Maybe part of it is my ego…
I really believe that I can take ANY physique and mold it into something amazing
(with the obvious exception of people that may not be physically or mentally capable
-- or even worse, LAZY!) I see everybody as a new challenge and I’m confident
we’ll do a serious number on your physique in the next 40 days.
11
What To Expect From MI40?
The objective of this program is to teach each and every one of you how to build
REAL muscle. You will learn the PROPER form and execution on the 40 exercises
that are most important to your success.
I want you to be able to step into any gym with the confidence that you can build
muscle and change the way you look, at will.
Building and shaping muscle is easy, once you learn how.
LETS GET TO IT!
WHAT IS MASS INTENTIONS?
MI40 is based on what is becoming known as the ‘magic number!’
…40 days, 40 second sets, 40-second rest periods, 40 exercises
MI40 is more effective than anything you have ever experienced:
The program takes into account EVERY SINGLE VARIABLE that MUST be
considered to make muscle GROW! These are the variables that most trainers and
athletes know nothing about:
1) Time under tension
The optimal amount of time that must be spent ‘under a load’ to maximize growth, is
between 40-70 seconds.
2) Neurological overload
To contract any muscle, requires coordination between your brain and your nervous
12
system. Brain says contract; nervous system sends a signal; muscles move.
The strength of contraction is dependent on the tension perceived in the muscle.
The more tension, the more muscle fibers that are told to contract.
Eventually those muscles fatigue, but the nervous system is still getting a signal
to contract those muscles hard. At some point, the nervous system can no longer
recruit any more muscle fibers to contract and the muscle stops working.
Every time this happens, the body is asked to adapt, thereby forming new
neurological pathways to the muscle and, therefore, a greater percentage of
muscles can fire at once.
3) Optimizing range of motion
Every muscle has a specific range of motion that it moves through. To fully exploit
muscle growth, it is absolutely essential to know what this range is, and how the
muscle is intended to move.
Be sure to watch the online videos and review the Exercise Execution document to
learn what full range of motion is for each respective exercise.
4) Increasing muscular torque
Muscle communicates in terms of tension. Torque is the force directed through a
muscle that results in greater tension in the muscle: more tension, more growth!
THE LANGUAGE OF MUSCLE:
The language of muscle is TENSION! You’ve all heard the saying, that “muscles
don’t know how much weight you’re lifting”. Well, it’s very true. Muscles
communicate in terms of tension.
13
People have heard this so why don’t they do it? Maybe because people don’t want
to start with light weights, or put in the time to learn, or maybe they just want fast
results now.
How does this apply to you? Well, the goal of MI40 is to teach you how to create
the MAXIMUM amount of tension in your muscles. Weights are irrelevant. If we
can increase tension and torque in the working muscle without increasing the actual
weight, we grow equally as well and minimize chance of injury from uncontrolled
heavy weight and improper movements.
THE GROWTH PROCESS:
In order for muscle to grow, it must be subjected to new stimulus, or to a new
amount of stimulus. The term you might hear most often is ‘overload’, which
basically means just more stimulus than you’re used to. The word ‘stimulus’ can
refer to any of the following variables -- tension, exercise, angle, speed, and time
under tension. Most trainers get locked into the habit of doing the same things over
and over and the monotony creates boredom, which leads to lack of intensity. MI40
takes control of every one of these variables and manipulates them so that your
body is constantly adapting, and therefore growing!
Why is the workout 40 days?
Forty days (6 weeks) has been scientifically proven to be the optimal amount of time
to adapt to any training program for maximal effect before moving on to another
training program. This number is not only applicable to MI40, but to any training
program you might use in the future.
Research done by Viiru et al, in 2006, shows that the body has reached its climax
for muscular and neurological adaptation at this point. Using the same program
for longer is not necessarily detrimental, but for someone who wants to make
continuous gains, it’s time to change it up after 6 weeks.
14
What do I do when I am finished
with the 40 days?
Definitely continue training. MI40 is actually designed to overload your nervous
system and allow for a greater percentage of muscle fiber to fire when it is
complete.
This means that you will actually be stronger and continue to grow for many weeks
following MI40, if you continue to train hard.
Why are the workouts 40 minutes long?
We have all heard of, and seen, people who like to train for 2-3 hrs at a time. This
is NOT something I would suggest for any athlete wanting to build muscle.
After 45 minutes of intense training, the body starts to inhibit anabolic hormones
(GROWTH!) and the ratio of catabolic (muscle break down) hormones increases.
We need to optimize every aspect of this training program to ensure growth!
Cortisol starts to rise at the first sign of internal muscle damage. It will continue to
rise as long as you train. The longer you train, the more cortisol you will produce.
Cortisol is not ALL bad, but there is definitely a point of diminishing returns.
Between 30-45 minutes is when growth potential has reached its peak and the
catabolic hormones start to overpower the anabolic growth-producing hormones.
15
Is it bad if I train longer than 40 minutes?
MI40 sets out to provide the MOST OPTIMAL situation for growth
at ALL levels of the program. Some workouts might be tough to get done in 40
minutes. Some people would benefit from doing two shorter workouts when 2 body
parts need to be trained. That’s your decision.
How did you select the 40 exercises?
The exercises chosen for MI40 are what I deem to be the BEST exercises for
each body part. Years of training and research has led me to conclude that certain
exercises simply recruit more muscle fibers and are more effective for growth. For
specific research on which exercises recruit the greatest percentage of muscle
fibers, see Tudor Bompa’s book Periodization.
Certain exercises involve more compound movements and are termed ‘mass
construction’ exercises. These are exercises that are known to recruit more overall
muscle fibers per repetition.
The ‘mass appeal’ exercises, or isolation movements, are the exercises that are
included for stimulating what are called the Low-Threshold Motor neurons -- the
muscle fibers that contract with minimal stimulus and lighter weights. These
exercises are perfect for learning to train a muscle through its FULL range of motion
and for creating a greater mind-muscle connection.
16
How do you decide how many exercises
per body part?
Let’s do some math:
1 set = 40 seconds
1 rest period = 40 seconds
4 sets equals 480 seconds = 8 minutes per exercise
Factor in 1 extra minute for NOS.
Most exercises are 3-4 sets so each workout will be roughly 40-45 minutes of work
sets.
So, this is how we get 5 exercises per workout.
Some days you will notice you have 2 body parts. This was necessary to obtain the
optimal amount of frequency.
In ideal circumstances, it would be best to train those in TWO separate workouts
during the day. One in the AM and one in the PM: 4-6 hours separate the workouts.
If this is not possible, the workouts will still be under 1 hour ( if done efficiently)
because the 2nd body part is always minimal volume.
What is the thinking behind the body part split?
The split in MI40 was chosen to allow for optimal recovery between synergistic body
parts.
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For example, you can’t train chest the day after you train triceps.
Every body part is trained twice in a week, every 3 weeks.
How do I know I am creating the maximum amount of tension?
INTENTIONS! If you are applying Intentions whenever possible, the amount of
tension you are applying is completely under your control.
When using Intentions, the amount of force you apply (either in or out), is inversely
proportional to the weight used. The lighter the weight, the harder you can/should
push.
The heavier the weight, the less you will be able to use Intentions.
Always do your best to use intention on the negative portion of ALL reps. Your body
is stronger eccentrically and therefore you can apply additional force without having
to worry about not completing the rep.
PLEASE, ALWAYS USE A COMPETENT SPOTTER!!!
Watch the online videos to learn how to execute each exercise properly and re-read
the Exercise Execution Guide multiple times over. You’ll always pick up something
new. Don’t be lazy or assume you know how to train.
How do I know I am doing
the exercise exactly the right way?
Every single exercise of the MI40 program is described in the exercise execution
guide. Optimal form is easy, once you know how to do it.
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When someone starts using Intentions, is it very normal for the weight to drop
significantly? This is okay. You are still creating as much, if not more, tension
inside your muscles.
Once you feel the increased tension on the muscle, and can maintain this through
the ENTIRE range of motion, slowly start increasing the weight back to where you
were prior to using Intentions.
You should be back to using your previous weight by the end of your first run
through the MI40 program…only now, doing it with INTENTION!
If you have a hard time learning to feel the exercises with Intention,
RE-WATCH the training videos. There are many helpful little tricks and hints in
there to help you along.
Why perform 8 repetitions per set?
Why 5 seconds per rep?
This keeps you using the maximal amount of weight possible while staying in the
40-70 second Time Under Tension range.
What is a tempo? How does it look for a pushing exercise? How does it look for a
pulling exercise?
A 4-0-1-0 tempo is the standard tempo for all MI40 exercises unless stated
otherwise.
A 4-0-1-0 tempo on a bench press (pushing exercise) would look like this:
4 seconds to lower
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0 second pause at the bottom
1 second to press the weight
0 second pause at the top
A 4-0-1-0 tempo on a lat pulldown (pulling exercise) would look like this:
4 seconds to extend to the top
0 second pause at the bottom
1 second to pull the weight to chest
0 second pause at the top
The 4 seconds is ALWAYS on the Eccentric portion of the rep or Negative.
Why 4 second negative?
The reason for a 4-second negative has to do with the number of repetitions and
optimal time under tension (the basic calculations would suggest using around 75%
of your 1RM)
Heavier weights do naturally create a greater amount of tension within a muscle.
Any more than 8 repetitions and you will likely be using too little load to stimulate
maximum growth.
It has been shown that your muscles are stronger on the negative (Eccentric)
portion of the rep. Increased Time under Tension here is a great way to exploit the
fact that you can use more weight and keep the muscles exposed to a load for a
longer period.
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Try doing a set with 4-second Concentric reps – it’s EXTREMELY difficult and you
will get tired quickly, whereas your muscles could continue to work on the eccentric
portion even after your concentric strength is gone.
Why should a set last 40 seconds?
A set should last 40 seconds because it has been proven that ideal Time Under
Tension for muscular growth is between 40-70 seconds. To stay on the low end of
this, ensures you will be working a greater percentage of fast-twitch muscle fiber
and using a greater overall load.
We will also utilize the science of time under tension to upwards of 70 seconds on
NOS sets!
**Slowing down the movement increases the Time Under Tension and the
amount of Tension on the muscle. Remember what we said was the means of
communication between muscles? TENSION! We are increasing it in 2 ways by
simply slowing a movement down.
For a quick reference on the optimal amount of Time Under Tension for growth,
reference Mel Siff or Tudor Bompa.
Why should I rest 40 seconds between sets?
Forty seconds is just enough time to allow your muscle to replenish its energy
stores to allow you to continue weight training.
During short duration exercise, your body relies heavily on Creatine Phosphate
(called C-P splitting) and ATP Glycolysis for energy. These energy systems have
been replenished substantially after 40 seconds to allow you to be able to continue
to exercise.
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The point here is to train the muscles again before they have a chance to recover
completely.
You may see many people taking longer between sets. The point of this would
be to allow the nervous system, which takes more time, to recover. This would be
advantageous in strength training. It is not as effective for muscle-building.
Why do you rotate around different
workouts each week?
The workouts are set up so that you train each body part twice in a week, every 3
weeks.
Training every 7 days is not enough to illicit optimal growth for most people.
Training every body part twice a week is way too much, but rotating through body
parts done twice weekly, is a great way to increase frequency and avoid burnout
and overtraining.
What makes NOS so unique?
If Time under Tension is great, Time under MAXIMAL Tension is better!
How much weight do I drop
each time for my NOS set?
20%. If you’re using 200lbs to start, drop by 40lbs each increment.
If you find you end up doing way too many reps on your drop sets, you’re probably
just not starting with a weight that is challenging enough.
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The Origin Of The NOS Revolution…
For years, I had been searching for the best way to overload my muscles each
and every time I go into the gym. I know you can relate to those days when you
worked ‘hard’ but still feel as if you could have done more….leaving the gym feeling
as if there was more in the tank, or maybe getting home and regretting not pushing
harder?!
I CRAVED something that would ensure that my muscles are taken to their limit,
and CREATE NEW GROWTH!
This is when I discovered NOS!
My training partner and I had been coming up with creative ways to inflict pain on
each other during leg workouts, for years. I remember daydreaming of ways to
make workouts harder. My goal was to leave the gym knowing I had BLASTED
every single muscle fiber, and to have my training partner talking about how he had
never experienced muscle pumps and growth like this.
‘Straight sets’ just didn’t seem to do the trick anymore. Sure I felt a decent pump,
but it just didn’t seem to be the type of intensity that I KNEW I needed in order to
grow!
FACT: A ‘straight set’ will NEVER cause the type of neurological adaptation,
hormonal response, and therefore GROWTH, that a NOS set will cause.
NOS WAS BORN ON A LEG PRESS!
Being a research junky, I had always read about overloading the muscle and
overloading the nervous system to stimulate new muscle and strength gains,
respectively. Time under Tension was proven to be the number one factor correlated
with muscle growth and overload!
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Something clicked in my brain! Time under MAXIMAL TENSION! This had to be
better than just Time under Tension!! And so, my GROWTH BABY was born!
If I could use the maximum amount of weight I could handle for strict form, for the
greatest amount of time possible, growth was inevitable! The only catch? IT’S
HARD!!!
NOS is something that I have been using religiously ever since… perfecting its
components. I use it to get ready for my contests and in my off-season. ‘Straight
sets’ are now a thing of the past.
The Science Behind NOS; a.k.a.,
Neurological Overload Sets
The NOS system has been specifically designed to ensure a maximal MUSCLE
OVERLOAD! The greatest number of muscle fibers are broken down or exhausted.
Taking your muscles to such an exhausted state also causes the highest possible
release of growth hormones and growth factors within a working muscle! Without
these, you can train all day and eat a perfect diet, and expect ZERO growth. This
is one of the main reasons why so many people train often, train ‘hard’, and see
minimal results. They never reach that ‘overload-anabolic state’.
Increased OVERALL STIMULUS = Increased MUSCLE GROWTH! Now this Math,
I LIKE!!
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How To Perform NOS
NOS is completed by performing an ‘extended set’.
The goals here are to extend the set for as long as possible while maintaining
tension on the working muscle, and to perfect form!
Start the set with a weight that you can use for a strict 8 repetitions. After completing
your first 8 repetitions, decrease the weight by 20% (if you’re using 100lbs, you
would decrease by 20lbs, etc.)
Immediately continue to perform as many repetitions as you can with the second
weight (usually 5-8 reps).
Repeat this process 4 times in total (you will complete 3 drops, therefore 4 ‘sets’ -100,80,60,40lbs).
AWESOME TIP:
DO NOT allow your form to stray in an attempt to complete more reps. If anything,
decrease the size of the Range of Motion (ROM) (‘partials’) -- just make sure to be
initiating the movement with the working muscle from a fully stretched position.
NOS Harnesses The Power Of Your Hormones:
The NOS system was specifically designed to increase intra-muscular intensity and
create the optimal environment for growth! We have all heard of hormones like
testosterone, Growth Hormone, and IGF-1.
These hormones MUST be present inside the muscle cells to initiate the growth
process. The body has its own natural ability to create more than sufficient
amounts of these hormones, given the right training environment. NOS has been
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researched and proven to stimulate this precise training environment inside the
muscle! No other training protocol comes close to stimulating this amount of
muscle growth.
Testosterone has been shown to increase in response to any intense exercise, in
both men and women. Its levels peak after 20 minutes and begin to fall around the
30-40 minute mark. The goal of any workout plan should be to stimulate this natural
release of testosterone, and get out of the gym before it plummets!
GH is released in response to exercise and the presence of lactic acid in the blood.
Lactic acid is released during anaerobic exercise for the first 2 minutes of activity.
GH levels will actually continue to be stable for a long time during training.
IGF-1 -- Insulin-like growth factor is only released during exercise when muscles are
pushed to their limit. This is the true muscle- building hormone. This is what makes
NOS so effective. Taking muscles to their brink causes maximal growth via IGF-1.
Here is another example of what a NOS set might look like –
Incline Dumbbell Press:
Complete the first 3 sets to failure with 8 repetitions at a tempo of
4-0-1-0.
4 seconds to lower
0 second pause at the bottom
1 second to press the weight
0 second pause at the top
That equals 5 sets per rep -- 8 reps per set equals 40 seconds per set!
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Let’s assume for this example that you were able to use 100 lbs for the first 2 sets,
and 90 for the 3rd set.
For the 4th and final set, the NOS set: Using 90 lbs again, the set will look identical
to the last one, except that once you have completed the 8th repetition, you will
drop the weight by approx 20% (in this case, that is 18 lbs, so we will drop 90,
70, 50, 30) and continue with perfect form, and the same 4-0-1-0 tempo until you
cannot complete another rep (ideally 4-5 repetitions with each weight).
**It is extremely important to note that there must not be longer than 10 seconds
between decreasing weight increments -- any longer will negate the NOS process.
**
The NOS Mindset:
There is a specific mindset that must be achieved to truly benefit from the NOS
overload: complete focus, and a strong mental desire to incinerate every last drop
of energy out of the working muscle. It is also essential to completely eliminate any
extraneous body movement.
I call this state LOCKING IT DOWN!
When I say ‘lock it down’, I know that my mind goes directly into complete focus
on the working muscle and my body is locked in position. Nothing, other than the
muscle and joints I am working, are allowed to move.
When taking your body to the most extreme limit, as you are with NOS, it is
absolutely essential to be in the right mindset and not allow for any cheating or
unnecessary movement. If you cannot complete another full rep, drop the weight
and continue with 20% less weight.
THIS IS THE MONEY SET!
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The ‘give it all you’ve got’ set!
Approach each set and each rep with:
FOCUS, INTENSITY, PERSISTENCE, TENACITY!
GROW!
Why Does MI40 Work So Effectively,
& A Closer Look At Intentions…
“Intentions”
The concept of Intentions is based on the fact that muscles communicate in
terms of TENSION! Muscles do not know how much weight you are using. They
only know how much tension is actually going through them at any one moment.
Tension must be applied over a range of motion for the myofibrils (small contractile
tissue) in the muscle to shorten and begin the exhaustion process.
Once you have exhausted as many muscle fibers as possible (known as muscular
‘overload’), the workout is complete and the re-growth process is set to occur!
The word “Intentions” refers to your conscious INTENT to create TENSION in the
muscle during your quest for a lean muscular physique! BOOM!
MI40 is so effective because it considers the critical variables to create the ideal
weight training program. The first and foremost is execution and form. Sure, you
can grow muscle from lifting weights improperly, but you can also build muscle by
lifting sacks of potatoes all day long.
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If you’re someone who is seeking the information necessary to build a better
physique (which, if you’re reading this, then you certainly are!), you DON’T WANT
TO WASTE YOUR TIME!!
MI40 is a TOOL to teach you proper technique to build balanced, symmetrical
muscle in the shortest amount of time possible!
Plus, MI40 will help to balance your body!
Say goodbye to certain muscles being stronger, unbalanced, weaker, and
unpleasing to the eye.
When you do things properly, things will start to balance out! The body wants all the
muscles to be proportionate so that the entire body can work as a whole unit. Start
doing things properly NOW. Perfect range, maximal tension! Your body will thank
you.
How is MI40 Different Than Every Other
Muscle-Building & Weight-Gain
Program Out There?
How is MI40 Different Than Every Other Muscle-Building & Weight-Gain Program
Out There?
MI40 is NOT a weight GAIN Program! It is a PROPER TRAINING and OPTIMAL
MUSCLE-BUILDING program! Muscle growth and muscle gain will inevitably come
as your body does things properly, as well as overloading your muscles with NOS!
This program is extremely different because this is not the “I’m jacked, do what I
do?” routine. This program is based on proven scientific principles, and has been
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tested by average people and pro athletes alike. Everyone grows!
That is, everyone and anyone who wants to maximize time in the gym and minimize
the amount of time it takes to build an ideal physique. Every variable for growth has
been carefully considered and addressed to ensure optimal GROWTH!
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Who Is Ben Pakulski:
“The truth behind my story is that I come
from a family of overweight and obese
people, and I refused to accept this fate
when I was just a young child. When
I started lifting weights, I was a small
and soft 160-lb 16- year-old kid. As
a young athlete, I was always looking
up to the bigger guys. I found myself
reading muscle magazines to find
the proper way to train for bigger
and stronger muscles. I had no real
guidance, just a strong desire to be
healthy, muscular, and to look fit so that
the hot girls would like me. The guys in
my school with the biggest muscles had
the hottest chicks so I went to work!
My love for health and bodybuilding
grew quickly. I began reading
everything I could get my hands on, to
get the upper hand on my friends. I was
never the strongest, the leanest, or the
fastest, but I knew if I learned more than
anyone else, I could be the best!
My passion for learning about the body continued into my university years, when my
primary focus was biomechanics and kinesiology.
University is where I really started to hone my knowledge of the body. I learned
about every muscle in the body and what its function was. I began to question the
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training methods of every one I saw
-- not assuming they were wrong, just
wondering why they chose to do it the
way they did.
My desire to learn led me to seek out
the most brilliant people I could find.
They are the people that can answer
all the questions, fill in all the gaps, and
not only know WHAT IS BEST, but also
WHY it is best!
Anyone who knows me, or has trained with me knows that I am constantly looking
for ways to make things better. After years of carefully studying muscle function
and biomechanics, things have finally become clear. This being said, I don’t claim
to be a master of every muscle in the body -- we have over 600 of them. I only
claim to have mastered the muscles necessary for appearance and building a badass physique!
I have been building my body for over 13 years now. The last 5 years have been
the most influential for me. Throughout this time, I have had many mentors, role
models, training partners, and even trainers. All of whom have, in some way,
shaped who I am today. My passion for perfecting training has led me to travel
literally all over the world to find the best coaches and trainers from whom to learn.
One day, it all just clicked for me! It all became so simple. I could break down the
most important principles I’ve learned over the last 13 years into 3 simple things:
1) RANGE OF MOTION
2) TIME UNDER TENSION
3) MUSCULAR OVERLOAD
These are the principles on which MI40 is based.
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If I could learn to eliminate extraneous and useless movement (cheating!), learn to
‘initiate with the working muscle’ (engage the proper muscle group for each specific
exercise -- in my opinion, THE most important thing you are going to learn!), while
applying these 3 principles….the potential for growth would be ENDLESS!
Better yet, it would be ALL IN MY CONTROL!
Whatever body type you’re told you have, this training will work for you. It’s ALL IN
YOUR CONTROL.
Focus on making every day your absolute best and you’ll arrive at your ultimate
body.”
Yours for health, fitness and passion,
Benjamin Pakulski
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