bodybuilding where to start

One of the questions I get most regularly on my site has to do with rep speed – one of the most underestimated and little-understood variables to building big muscles.

“Should I be training fast?”

“Should my reps be explosive?”

“What tempo should I use?”

“Should I vary my tempo?”

“How often should I vary tempo?”

“How much rest between sets?”

Any of these questions sound like something you have asked yourself in the past?

Then do not miss this!

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1) Light weights WILL make you weak.

2 ) Slow concentrics WILL make you weak.

3) If your goal is to constantly build muscle, you must vary tempo often. This is one of the best known ways to recruit different muscle fiber types (IA, IIA, IIB)

4) Heavy eccentrics WILL make you strong, AND big.

5 ) If you’re training for hypertrophy(building muscle) Time Under Tension(TUT) is something that you MUST be aware of and optimize.

(These will all be explained below)

ItrainwithMI40-bodybuilding where to start

If you’re reading this, chances are you either really want to build some muscle, or you have some sadistic addiction to reading painfully boring irrelevant information and need to find a new hobby. Either way I’ll try to give it to you so that it’s simple enough to apply immediately and get you on the fast track to building some muscle.

For those of us that want to build muscle, its important to realize that building muscle is a continuous, never ending process. It doesn’t ever start or stop, it is always ongoing. The trick for us, is to make sure its always going in the direction we want it to, building up and getting bigger!

To ensure we are always growing, it is important to realize what factors govern growth. To build muscle, we must subject it to a new stimulus (something it is not used to), and ideally do it enough times that it signals the brain to say “Hey, this is going to be a regular thing, maybe we should start building this muscle up!”

As most of you know, the body contains different muscle fiber types. For the sake of this article, lets keep it simple and say “fast twitch(IIa/IIb)” and “slow twitch(I)”.

 (bodybuilding where to start )

The body uses Type II muscle fibers for anything requiring fast response, or heavy loads. If you throw a how bunch of weight on a bar, or lift your refrigerator, your body is going to use these muscle fibers.

If you’re lifting your beer to your mouth, or curling your arm to apply your hair gel, your body is using slow twitch fibers.

Fast twitch fibers may also sometimes be referred to as “high threshold” because of the simple fact that it takes a little more to get them to work. They’re not working unless you’re doing something fast, or heavy. Remember: fast and heavy are really the same thing as far as your muscles know! Muscles only know tension. Fast twitch muscles are your body’s way of dealing with anything that requires strength and speed, and therefore in order for it to build these up, you must lift heavy things, or perform activities with higher velocity. Simple enough?

“Low threshold” fibers are the slow twitch fibers and are much less likely to grow. They’re really intended to perform simple, basic activities and things that are more endurance based. For instance, any sets that last longer than two minutes. (bodybuilding where to start )

Now that you have a very basic understanding of how muscle work, I will tie in how this all applies to you, and explain the 5 points above.

1) Light weights WILL make you weak.

Using light weight too often actually slows the speed of neural firing and will slow the speed of muscular contraction. The end result is a weaker you. This is also what happens when you do cardio.

2) Slow concentrics WILL make you weak.

Many of you are familiar with the training method of “super slows”, pioneered in the 1990’s and known for creating obscene amounts of lactic acid, which many people believed correlated with muscle growth. NOPE! There is very little correlation.

The logic was to increase TUT and therefore increase muscle growth. Well, could be effective, but will also make you weak as a kitten because of the same reasons mentioned above.
If you want to increase TUT, you are MUCH better off using slow eccentrics (negatives) and maintaining explosive concentrics.

3) If your goal is to constantly be building muscle, you must vary tempo often. This is one of the best known ways to recruit different muscle fiber types (IA, IIA, IIB)

It is advantageous to change the rep tempo of your workouts every 3-6 weeks.

Some great examples for hypertrophy are 4010, 6010, 4111, 4021.
If strength is your primary goal, tempo would be different than the above, but these can certainly be incorporated.

 

What does 4010 mean on the gym floor?

4 is the eccentric portion or the negative.

0 is the bottom portion in a stretched position

1 is the concentric or lifting portion

0 is the contracted position

4) Heavy eccentrics WILL make you strong, AND big.

You are actually 150% stronger on the eccentric phase of most lifts, than you are on the concentric. Eccentrics are also known to cause greater micro trauma to the muscle and the more muscle damage means your body must synthesize more protein to repair it!  (bodybuilding where to start )

Ben-Pakulski-Legs-MI40X-bodybuilding where to start

5) If you’re training for hypertrophy(building muscle) Time Under Tension(TUT) is something that you MUST be aware of and optimize.

The optimal amount of time under tension for building muscle is something that is very important to note and keep track of. If your sets are too short, you’re most likely building strength and doing little for building muscle. If they’re too long, you’ll be training a different set of muscle fibers and you wont be growing optimally.

From my experience, a forty second set is the optimal amount of TUT to build muscle. What does this mean? My favorite tempo is 4010, (five-second repetition) and eight reps per set (forty-second TUT). Try to stay around this TUT as often as possible. Getting up to sixty seconds is also very acceptable and effective (by talley). Any less than thirty seconds and you’re likely building more strength than muscle. This is the amount of time a set lasts from the instant you begin moving a weight, to the time it stops. Optimal time under tension range for hypertrophy is thirty to sixty seconds a set. (bodybuilding where to start )

It is also important to note that this TUT range is meant to refer to complete muscular failure or exhaustion within this time. This does not mean you stop a set that you could have easily extended well beyond sixty seconds just because the time range was up. If this is the case, its time to up the weight. Try to keep the weight as heavy as possible within this range.


Extended sets are an excellent way to take a muscle from perceived point of failure with a given weight, decrease the weight and continue the set. In this case, the extended TUT is very advantageous because there are numerous points of perceived muscular failure!


I trust this helps to improve your understanding of what you should be doing in the gym. Too many people waste their time not knowing if they have done enough, if they should do more, are they doing the right things, etc.


Today on the Muscle Expert podcast, Dr. Gabrielle Lyon, our second female guest on the show talks with Ben about “muscle centric medicine”. Ben and Dr. Lyon also get into the cutting edge health and performance interventions she is using with her own clients, ranging from PGA golfers, NASCAR drivers and Navy SEALS. About Dr. Gabrielle Lyon: Dr. Gabrielle Lyon is a fellowship-trained nutrition and cognition physician who specializes in muscle-centric medicine; which aims to support the largest organ (no, not skin!), the MUSCLE, the organ of longevity. Through this integrative practice, her patients can truly heal and thrive. Gabrielle is well known as an educator, mentor, healer, and friend to all her patients, friends and family. Teaching is a passion and a huge part of her practice so that patients can take an active role in their health as a partnership.

Today on the Muscle Expert podcast, Dr. Gabrielle Lyon, our second female guest on the show talks with Ben about “muscle centric medicine”. Ben and Dr. Lyon also get into the cutting edge health and performance interventions she is using with her own clients, ranging from PGA golfers, NASCAR drivers and Navy SEALS. 

About Dr. Gabrielle Lyon:

Dr. Gabrielle Lyon is a fellowship-trained nutrition and cognition physician who specializes in muscle-centric medicine; which aims to support the largest organ (no, not skin!), the MUSCLE, the organ of longevity.

Through this integrative practice, her patients can truly heal and thrive. 

Gabrielle is well known as an educator, mentor, healer, and friend to all her patients, friends and family. Teaching is a passion and a huge part of her practice so that patients can take an active role in their health as a partnership. 

Two living, breathing examples of the ultimate modern man stop by MI40 Gym today. Steve Weatherford, 10 year NFL punter for the New York Giants and New Orleans Saints and Super Bowl Champion. In addition, his business partner and right-hand man, Grant Dziak. Ben, Steve, and Grant unpack their most timeless life lessons, daily habits and the mental conditioning practices needed to overcome laziness, attack life and kickass in all areas of fitness, business, relationships and sports.

Two living, breathing examples of the ultimate modern man stop by MI40 Gym today. Steve Weatherford, 10 year NFL punter for the New York Giants and New Orleans Saints and Super Bowl Champion.

In addition, his business partner and right-hand man, Grant Dziak. Ben, Steve, and Grant unpack their most timeless life lessons, daily habits and the mental conditioning practices needed to overcome laziness, attack life and kickass in all areas of fitness, business, relationships and sports. (bodybuilding where to start )

bodybuilding where to start

Dr. Rob Wildman joins us to dive deep on protein consumption for trained individuals.  We discuss the limitations of current RDA values, how protein synthesis works, and what is optimal vs recommended.  Dr. Wildman gives us his optimal timing around workouts, best protein sources and much more!  (bodybuilding where to start )

bodybuilding where to start

Dorian Yates’ is a man who needs no introduction. He is a 6 time Mr. Olympia and one of the greatest physiques of all time. Today we steered away from the usual career topics and dove deep into Dorian’s life after bodybuilding. We talk briefly about why he decided it was time to retire and then we dive deep into the spiritual journey that Dorian has had since his bodybuilding days were over. Be sure to check out Dorian’s retreat in Costa Rica once this episode is over.

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Joining us today is Dr. Stephen Cabral, author of the Rain Barrel Effect and the host of the Cabral Concept Podcast. Dr. Cabral brings us a different thought process when it comes to protein, what is the minimum effective dose for health and longevity? Dr. Cabral came to naturopathic medicine after a childhood autoimmune condition showed him that an integrative approach to treating disease was the best place to start. In this show we discuss macro balancing for longevity, the effects your DNA has on what you should be eating as well as the concepts that he covers in the Rain Barrel Effect, how to reduce toxic burden on the body.

97Ryan-Glatt-300x300 - bodybuilding where to start

Welcome to the Muscle Expert Podcast Ryan Glatt!  Ryan is formerly with the Peak Brain Institute and currently is a programmer for SmartFit writing protocols for improving cognitive performance while working out.  Ryan and Ben discuss ways to take control of your brain health to improve cognition through motor learning, exercise and daily mindfulness.  (bodybuilding where to start )

bodybuilding where to start

On today’s episode we are live with Mark “Smelly” Bell and his brother Chris Bell answering your questions about the ketogenic diet.  Mark is the host of the Power Project, inventor of the Sling Shot, a retired powerlifter and still coaches some of the top lifters in the sport.  Chris is a seasoned filmmaker whose focus is on bringing fitness into peoples lives through education.  He is the man behind “Bigger, Faster, Stronger” and is currently working on a nutrition documentary on nutrition.  We dive into what got Mark and Eric into the ketogenic diet,  how the carnivore diet works for them, and how Mark came up with the Sling Shot. (bodybuilding where to start )

 

bodybuilding where to start

Dave Tate, one of the top powerlifting coaches in the world and founder of Elite FTS, sits down with Ben to discuss a variety of topics.  Discussed are the lessons learned from fitness and how they translate to running a business, raising kids to become the greatest version of themselves and the mentality of being world class. 

 (bodybuilding where to start )

Katy Bowman founder of Nutritious Movement and author of Move Your DNA, Movement Matters, and more brings her extensive knowledge of movement to the podcast today. Katy tells us how she has rearranged and remodeled her house to incorporate more movement into her daily life. She also gives a ton of very practical advice on exercise, why feet strength is important and how convenience is the enemy of exercise. Make sure to listen all the way through because this episode is full of golden nuggets for both seasoned athletes and people trying to get out of their sedentary lifestyle.

Katy Bowman founder of Nutritious Movement and author of Move Your DNA, Movement Matters, and more brings her extensive knowledge of movement to the podcast today.  Katy tells us how she has rearranged and remodeled her house to incorporate more movement into her daily life.  She also gives a ton of very practical advice on exercise, why feet strength is important and how convenience is the enemy of exercise.  Make sure to listen all the way through because this episode is full of golden nuggets for both seasoned athletes and people trying to get out of their sedentary lifestyle.

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Join Ben and Doug Miller as they discuss Doug’s career, how he became the top natural body builder in the world and his new ventures.  Doug discusses his unique training regimen that made him the monster that he is as well as recovery and stress.

bodybuilding where to start

Today we have Dr. Eric Serrano for one of our most informative episodes to date!  Dr. Serrano dives deep on hormone manipulation, optimizing your body composition and micro biome.  Make sure to listen to the end to hear Dr. Serrano’s perfect diet and his best advice for a better life.

Time Stamps:

2:38 Why estrogen blockers aren’t the answer.

5:00 Dr. Serrano’s approach to balancing your life, health, and looks.

10:37 Is there a healthy way to supplement testosterone, what level of test should you have, and how much is too much?

15:30 Why Dr. Serrano doesn’t take testosterone levels at face value.

16:45 What lowers testosterone.

18:45 Training without enhancements.  At what point are you overtraining?

20:00 How environment, nutrition health and life effect T levels.

24:50 Sleep, stress and testosterone.  How melatonin affects cortisol, testosterone and recovery.

30:00 Metabolism, diet and the thyroid.  

33:45 Dr. Serrano’s perfect diet and training.

35:15 Calories don’t count.  The factors that influence your personal diet.

39:20 Insulin vs. cortisol, glycogen, growth hormone and epinephrine.

43:20 Extreme athlete health stats.  Dr. Serrano has observed insane blood sugar and heart rate levels in high functioning athletes.

46:00 How to manipulate your intracellular insulin levels.

52:30 The micro biome and blood sugar.

56:00 Which has more genes? A grape, a dog or a human? 

1:01:00  What is the optimal diet if there is such a thing?

1:03:15 Dr. Serrano’s advice for a better life.

 

Connect with Dr. Serrano

Website

Facebook

YouTube

 

podcasr_ep55-300x259-bodybuilding where to start

On the podcast, today are two brilliant minds and expert strength coaches.  MI40 Gym’s own Adam Miller,  former top collegiate strength and conditioning coach and world-ranked, national record holding powerlifter. Also, neuroscientist, exercise scientist and founder of MyoTopia, Jacques Taylor.

Both join Ben to discuss potentiation sets, programming for strength gains, the effect your mindset and emotions have towards training a certain body part and how this effects workout performance and much more.

Key Highlights

⇾ Acute and long-term changes in strength and neuromuscular efficiency due to training.

⇾ Synaptic hypertrophy.

⇾ What 90% of personal trainers are doing wrong with their programming.

⇾ What a potentiation set looks like and how to do it.

Time Stamps:

3:15 What’s going on with the nervous system when it comes to strength?

6:40 What is stress? Force per unit area.

9:00 The energy demands of eccentric, concentric, and isometric parts of the motion.

9:50 What’s the most effective method to learn how to use high threshold motor units in less time?

12:35 Does motor unit recruitment decrease as you fatigue?

14:49 Failure is not one point, it’s a process.

15:40 How to know when you’re fatigued and when you need to just man up.

19:00 What a potentiation set looks like and how to do it.

21:30 Off-season powerlifting training volume, is more volume really needed to get stronger? Or are you wasting your time?

23:05 The impact of your mind on the quality of your training session.

24:02 Synaptic hypertrophy?

30:15 What 90% of personal trainers are doing wrong with their programming.

35:40 How do you know you’ve done enough in the gym?

37:15 Are you doing too few or too many sets?

45:20 Getting it done in the gym, are you ready to stimulate new adaptations when you start your training session?

 

Resources Mentioned

Delsa Systems

 

Follow Adam Miller

Facebook

Instagram

Contact: [email protected]

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Bpak

Hi, my name is Benjamin Pakulski and I’m honored for the opportunity to expose the five most common training and dietary mistakes reversing your gains and I am extremely excited to hand you my plateau-busting shortcuts to maximize lean muscle gains, crush “weak body parts” and incinerate fat so you keep your abs the entire time.

Every 40 days you’ll experience a new growth spurt utilizing my body-remodeling methods –NOS ™ technology, the power of the number forty, my Three-Phase Nutrition system and the revolutionary workout technique Intent.

For the first time, I have organized all my absolute best muscle-building knowledge — after twenty years of trial-and-error on myself & clients, and rubbing shoulders with the world’s brightest doctors, therapists and coaches – into the Muscle Intelligence ™ foundational training system!

 

 

It’s the same system that helped me become one of the top 15 ranked pro bodybuilders in the world.

The same system that has landed me on dozens of magazine tovers such as Muscular Development, Flex, MuscleMag and many more…

It’s the same training system that has transformed the lives of hundreds of regular males & females all over the world – and the same system that will teach you the scientifically optimal way to achieve your ultimate body.

First, I know what you’re thinking so let’s acknowledge the big purple elephant in the room.

 

Ben, aren’t you a pro bodybuilder who takes steroids? I’m drug-free so why should I listen to you?”

shevs

For the record: I think EVERYONE SHOULD BE TREATED LIKE A DRUG- FREE ATHLETE.

  • No matter what you’re taking, you BETTER make sure your body is working optimally on the INSIDE and your training is MAXIMIZED on the outside.
  • You can take as many “extra-curricular supplements” as you want, and if your body isn’t treated as a whole organism; maximizing recovery, controlling inflammation and balancing hormones – its going to BREAK DOWN very, very quickly. Your gains will be limited and not long-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 & 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 anyone want to minimize their time in the gym and maximize results? Sounds like pretty simple meathead math to me.

shevs

“I grew up training natural and eating clean. There was no cutting corners for me. My mediocre genetics would NEVER allow it!”

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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, 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 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.

My personal motto has always been: ” The more you know, the more you grow!”

“What you’ll be STUNNED to learn about me…”

To tell you all a little about myself, I am a graduate of the University of Western Ontario. My areas of study were primarily Kinesiology and Biomechanics. In short, muscle function and movement are my specialty – how to maximally shorten and extend a body part through it’s strength curve while maintaining maximal tension, is what WE’RE ALL AFTER! More on that shortly…

 My passion for health and fitness is second only to my passion for helping others improve their lives. I know it sounds somewhat “cliché” but ask anyone who knows me, and they will tell you that I am one of those people that gives selflessly and LOVES to see the people around me succeed. I always say that “Living a successful life is never any fun on your own. Bring as many people along for the ride as you can!”

 I have never viewed myself as an overly blessed individual (I was once a long distance runner and no one in my family works out). From day one, my life has been centered on learning the best information, from the best resources and brightest people who exist.

Ben Pakulski

 Twenty years I have been ACTIVELY SEEKING cutting edge information from the world’s leading athletic doctors, coaches, trainers and therapists and applying just about every possible technique on myself. This journey has brought me to where I am today…

 A very successful, happy, healthy, motivated, professional bodybuilder, author, public speaker, nutrition coach, celebrity trainer and success coach. Sounds like a lot of hats, but they all tie into one balanced life… sometimes!

There are five problems we must address right now…

5 Irrefutable Reasons You’ll NEVER Grow And The 5 Uncommon Scientific-Solutions To Guaranteeing Max Gains…

shevs

weightsReason #1Being 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!

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 elicit the hormonal, metabolic and nervous system response for muscle growth.

The Solution:

Tension! Tension! Tension! NOT Heavy Weight! Introducing: Intent !

Your muscles have no idea how much weight you’re lifting. You’ve all heard it before. They can’t recognize whether you’re lifting 10 lbs or 100 lbs. The ONLY things muscles know is TORQUE, or for us less scientifically-inclined, tension.

If we can increase the amount of TENSION, we can increase muscle growth.

“WHAT ON EARTH is he talking about?”

What if I told you there was a BREAKTHROUGH technique that allows you to use HALF the weight and keep the same amount of tension on the muscle! With Intent, you can selectively fatigue each and every muscle in your body without having to burn out your entire body, and your joints, in the process.

Sounds too good to be true, I know. In a moment, you can try Intent on yourself.

With Intent, you change the tension by means of a technique almost imperceptible to an observer. You pull inward or push outward with your hands or feet as you perform an exercise. The different motion makes your muscles fire in a different way and leaves you more sore the next day than you have been in months.

 
shevsliftingReason #2Believing that you have “genetically weak” body parts

We all have “strong” body parts. The parts that just seem to grow no matter what you do. They grow easier and faster than the rest. Have you ever wondered why your body parts don’t all develop at the same rate? Imagine that there was a way to make your “weak” body part grow the same as your “strong” body part? You’ll LOVE this:

The Solution:

Breaking Crappy Lifting Technique & Re-Training Movement Patterns

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. Unfortunately, these ranges are more complex than you think.

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.

Shortly 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?!

shevs
weightsReason #3“Have I done enough? Or Should I do more?”
 

Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength. Working to this “point of failure” when another rep is impossible despite the greatest effort, ensures that you pass through the “anabolic threshold!” This is the point in any set or workout that MUST be surpassed to elicit NEW GROWTH. Once you learn to routinely overcome the anabolic threshold, your results will increase geometrically.

The Solution:

NOS ™– a.k.a. Neurological Overload Sets

Neurological overload set training is directly responsible for new growth spurts and overcoming plateaus. On the fourth and final set of a given exercise – usually for each exercise in a workout – we perform four consecutive drop sets in 20% increments and try to knock off at least 5-6 reps with each weight.

NOS ™ has proven more effective than any other intensifier technique – beats everything else, hands down. NOS ™ is a great way to overload the muscle, create metabolic debt, as well as overload the nervous system to force adaptation. NOS ™ volume varies based on the client’s training age and will be prescribed to your fitness level below. Keep reading!

 
shevs
liftingReason #4Unable To Stimulate Maximal Testosterone Response

When we lift weights, the endocrine system is stimulated to kick up production of muscle-building chemicals — the anabolic hormones like testosterone, insulin, IGF-1 and growth hormone — to create the optimal biological scenario to support muscle growth and repair. But, exactly what kind of workouts elicit the greatest anabolic response from the endocrine system?

The Solution:

Enter The Number FORTY (40)!

Might you be wondering the significance of the number 40? The number 40 is the most important number in this program because it is the number that has the most scientific significance in MI40.

Forty is representative of the number of days in the program (40 days), the amount of time in a set (40 seconds), the rest between sets (40 seconds), and the number of exercises divided into MASS Construction exercises and MASS Appeal exercises.

Many of you will immediately recognize the scientific significance of all of these numbers and some of you may not. The number 40 was chosen because of the fact that it is the MOST optimal number for many of these variables when it comes to unleashing your body’s own anabolic factories for maximum growth – naturally!

As will be explained in the program, 40 days has been proven to be the most optimal amount of time to adapt to any new training program (6 weeks). Forty seconds is the ideal amount of “Time Under Tension”(TUT) to elicit muscular hypertrophy. Forty seconds rest is the ideal amount of time to allow your CP and ATP Glycolytic energy pathways to recover before the next set (these are the energy pathways that drive muscular contraction of fast-twitch muscle fibers which are responsible for growth!).

shevs
weightsReason #5Gaining More Fat than Muscle
 

Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength. Working to this “point of failure” when another rep is impossible despite the greatest effort, ensures that you pass through the “anabolic threshold!” This is the point in any set or workout that MUST be surpassed to elicit NEW GROWTH. Once you learn to routinely overcome the anabolic threshold, your results will increase geometrically.

The Solution:

Ben Pakulski’s 3-Phase Nutrition To Build Muscle & Get Ripped At The Same Time

Three-phase Nutrition is a dietary protocol that suggests you take in a significantly different amount of carbs on certain days of the week to help you burn bodyfat while packing on muscle mass the other days. You manipulate nutrient timing and volume to exactly conform to YOUR goals — perhaps the most cutting-edge dietary protocol and it’s just moments from being in your hands.

 

Are you ready to immediately ADD muscle to your slow-to-grow body parts, smash ANY plateau, while carving out your 6-pack?

Are you ready to become my next top success story like these individuals who trusted me?

shevs

Envision getting size & cuts at the same time every 6 weeks – while revealing your washboard abs!

To summarize, why do guys and gals struggle to make even modest gains?

Obsessing over heavier weights instead of increasing TIME UNDER TENSION.

Training through a limited range of motion due to a lack of biomechanic muscle function and how to fully shorten and lengthen a muscle through it’s greatest strength curve.

Not knowing if “I did enough” or if “I did too much?” — a.k.a. being uncertain if your workout intensity was optimal to elicit hormonal, metabolic and nervous system response to trigger growth.

Failure to stimulate maximal testosterone response.

Crappy diet that piles on more fat than muscle.

shevs

Today you have a chance to take your physique to incredible new heights and maximize your potential with my revolutionary new system – I will teach you how to achieve massive muscle and immense strength without the use of drugs, helping you achieve physical perfection naturally.

shevsIntro

YOUR BIGGEST MUSCLE GAINS, FASTER THAN EVER

Mi40 Product

mass

$67 Value

Component 1

The 40-Day MASS Intelligence Training Manual

MI40-Foundation stands for Muscle Intelligence 40
This is the only muscle-gaining system that shows you how to apply conscious INTENT to create TENSION in the muscle. It relies on the intensifier NOS ™ and exploits the scientific significance of the number 40 when it comes to rapid and permanent muscle growth.

The training manual goes into depth explaining the science behind the intensifier technique NOS ™ and how to execute Intent. I have used NOS ™ & Intent to become one of the best bodybuilders on the planet and will rely on it up until every show that I do. You can use it to change your body & life.

shevs

Component 2

The 40-Day MASS Consumption Nutrition Manual

The Nutrition Manual teaches you how to achieve the most common goal — building muscle & losing fat in less time. You want to get big & lean. You want to bulk up while staying ripped. You want size & cuts! They don’t call me The Master Molder for nothing!

The best way to achieve these goals is the implementation of my patented dietary strategy known as Three Phase Nutrition. Get ready to learn – step-by-step – how to add muscle size while even losing fat in the process!

Nutrition

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Component 3

The 40-Day MASS Instruction Workout Videos

Get coached by me and watch me guide world-class athletes like Figure Champ Emily Stirling, Bodybuilding Champion Matt Stirling, Pro Fitness Model Vince Del Monte, and TNA wrestler ‘The Freak’ Rob Terry, to the next level. If these athletes have room to learn and grow, you do too!

Keep this in perspective: to get a 1 to 1 hour with me in Tampa, Florida, you’re looking at $150 an hour, and it would take us about 7-8 hours to cover all the major bodyparts. To be frank, I think $150 an hour is a steal for the value I deliver.

So…. WITHOUT A DOUBT… the BEST part about MI40-Foundation is getting over SEVEN (7) hours of coaching time with me on HD video! SEVEN HOURS of life-changing step-by-step instruction! That would cost you $1,050 if you came to Tampa, Florida to hire me. But you won’t have to pay even close to $1,050 and you’re getting so much more with the entire MI40-Foundation System today!

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Component 4

The 40-Day MASS Proportions Exercise Execution Guide

MI40-Foundation is a training system that is made up of the 40 best-ever exercises and categorized into MASS Construction exercises and MASS Appeal exercises – some common and many unique. In this exercise demo guide, all 40 exercises will be demonstrated with pictures showing the start and finish position of every exercise.

As well, each exercise is explained in explicit detail how to maximally shorten and lengthen a muscle through it’s FULL range of motion, which is PARAMOUNT, to double your gains.

Proportions

$77 Value

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Plans

$17 Value

Component 5

The 40-Day MASS Prescription Printable Workout Sheets

Get coached by Big Ben and watch him guide world-class athletes like Figure Champ Emily Stirling, Bodybuilding Champion Matt Stirling, Pro Fitness Model Vince Del Monte, and TNA wrestler ‘The Freak’ Rob Terry, to the next level. If these athletes have room to learn and grow, you do too!

Keep this in perspective: to get a 1 to 1 hour with me in Tampa, Florida, you’re looking at $150 an hour, and it would take us about 7-8 hours to cover all the major bodyparts. To be frank, I think $150 an hour is a steal for the value I deliver.

So…. WITHOUT A DOUBT… the BEST part about MI40-Foundation is getting over SEVEN (7) hours of coaching time with me on HD video! SEVEN HOURS of life-changing step-by-step instruction! That would cost you $1,050 if you came to Tampa, Florida to hire me. But you won’t have to pay even close to $1,050 and you’re getting so much more with the entire MI40-Foundation System today!

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Component 6

The 40-Day MASS Pursuit Calendar

MI40-Foundation is a training system that is made up of the 40 best-ever exercises and categorized into MASS Construction exercises and MASS Appeal exercises – some common and many unique. In this exercise demo guide, all 40 exercises will be demonstrated with pictures showing the start and finish position of every exercise.

As well, each exercise is explained in explicit detail how to maximally shorten and lengthen a muscle through it’s FULL range of motion, which is PARAMOUNT, to double your gains.

Calander

$17 Value

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supplements

$27 Value

Component 7

The 40-Day MASS Supplement Stack Protocol

Get coached by Big Ben and watch him guide world-class athletes like Figure Champ Emily Stirling, Bodybuilding Champion Matt Stirling, Pro Fitness Model Vince Del Monte, and TNA wrestler ‘The Freak’ Rob Terry, to the next level. If these athletes have room to learn and grow, you do too!

Keep this in perspective: to get a 1 to 1 hour with me in Tampa, Florida, you’re looking at $150 an hour, and it would take us about 7-8 hours to cover all the major bodyparts. To be frank, I think $150 an hour is a steal for the value I deliver.

So…. WITHOUT A DOUBT… the BEST part about MI40 is getting over SEVEN (7) hours of coaching time with me on HD video! SEVEN HOURS of life-changing step-by-step instruction! That would cost you $1,050 if you came to Tampa, Florida to hire me. But you won’t have to pay even close to $1,050 and you’re so much more with the entire MI40-Foundation System today!

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Component 8

Size Secrets Audio Interrogation

One thing I love about our sport is that you’re never perfect. Some aspect of your nutrition, training, supplementation or recovery can always be improved. There are so many factors to consider! Learning about these little subtleties is what I love doing!

In this exclusive audio interrogation, I reveal more uncommon and “under-the-radar” strategies that have helped me produce the greatest gains. I have accumulated lots of straightforward knowledge while rubbing shoulders with the smartest doctors, therapists and trainers on the planet. One thing is for certain: each gem shared will help you pack on some serious size.

audio

$27 Value

Because you’ve read this far and are visiting the site during the $50 Off “Re-Launch Sale”, you have the opportunity to get the full 8-component $1,319 package at the special VIP discounted investment of not $197, or even the retail price of $127, but just one easy payment of $77.

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Frankly, this is an absolute steal considering that the value of the Online Video footage alone would normally cost you $1,050 (7 hours of my time in person at $150 an hour). To attend one of my 3-hr seminars would cost from $50-$100 per person, and they are often sold out weeks in advance.

Not to mention that my seminar appearance fees range from $3,000 to $7,000 per day and hosts pay it gladly. That was not a misprint: $3,000 – $7,000 a day!

Do you think any individual of sound mind would pay that kind of money if I didn’t deliver TEN times the value? Heck, no! Just like the seminar attendees, you too will be absolutely THRILLED when I reveal my methods.

This small $77 drop-in-the-bucket price is less than what you would pay for some average trainer who knows next to nothing about muscle-growth; and absolutely NOTHING when it comes to the growth-mechanisms of MI40-Foundation & NOS ™

Here’s a clue that you’re getting the DEAL of a lifetime: if you visited me in Tampa, Florida, to go through all 40 individual workouts, you’d pay $6,000 for the 6 weeks and it would be, hands down, the best money you’ve ever invested; but, because I’m on the road at the Arnold Classic, my time is limited and $6,000 is not practical or realistic, so I’m handing you the opportunity to take MI40-Foundation into your own home and gym.

In short, you have the chance to get your hands on a PROVEN muscle-gaining system strategically designed by a world-class body transformation expert, muscle-building authority, and one of the best bodybuilders in the world and, specifically, for anyone serious about twice the muscle in half the time.

Imagine 10, 20, 30 Lbs. of New Size for You!
YOU CAN DO IT!

Listen, I promised not to BS you. You might be able to get your dream body without me… but at what price? Do you have countless hours to spend, rather than invest, in the gym?

Ultimately… it’s your body and you’ve got the two options below… Which one do you prefer?

OPTION #1

Hope What You’re Doing Is Right…

Let’s face it – this approach is like playing the lottery. You follow some good information on one blog but then start following some bad information (unknowingly) from another blog and end up spinning your wheels. Sound familiar?

Hey, maybe one day all the fitness blogs and experts will finally agree and reveal the golden ticket to a perfect body? And then you would stop getting those questions you hate, such as “Do you work out?” You can’t tell!

So, sure, you can keep throwing a lot of fitness info to the wall and hope that a few of the tips stick. Just be prepared to sacrifice hours of blood, sweat and tears while watching time pass you by – time you could spend celebrating in your new body and spend enjoying your new life.

OPTION #2

The Proven MI40-Foundation Training & Nutrition System…

In essence, MI40-Foundation is a clear-cut, tried-and-tested, real- world way to train muscles & leave the gym KNOWING you have done enough to grow! Not only is that amazing but you’ll transform your body from “average” to AWESOME!

In a nutshell, I’m giving you EIGHTEEN (18) years of my life!

Let me spell it out for you: I JUST SHORT-CUT YOUR SUCCESS!

I don’t want you to ever leave the gym thinking, “Did I do enough?” Or even worse, “Damn, I feel I could’ve done more!” That all ends RIGHT NOW. I want you to get those sexy abs that she’ll love; I want you to be “The Man” in your gym; I want you to look at your body with pride and victory. You deserve all that.

With MI40-Foundation, I’ve laid it all out on a silver platter for you – the exact system I’ve used to take my body to the top pro bodybuilding ranks in the world; the same system that has taken “so-so” physiques to pro status; the same system followed by world champions & pro athletes; and the same system responsible for hundreds of regular individuals achieving twice the muscle in half the time.

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My system comes with a no-questions, no-quibbles, 60-day money back guarantee. If, for any reason, you find that my system is not perfect for you, just send it back any time within 60 DAYS, and it costs you NOTHING!

GuaranteeRISK FREE

“MY 100% NO RISK TO YOU” GUARANTEE

Look, if the success stories and proof didn’t already convince you, Listen up! I am completely confident that MI40-Foundation is exactly what you need to finally get the dream body you want.

In fact , I’m so confident that MI40-Foundation is the Fastest and Simplest Muscle- gaining solution in history that, if it doesn’t help you improve your abs , back, arms, delts, legs and chest when followed, it’s all yours FREE forever!

THIS IS A WIN-WIN SITUATION FOR YOU!

So, you’re free to download the whole thing, and try it out. Watch the videos, check out the nutrition plans, and try out NOS and “intent” just to try it on for size (no pun intended)….

If you follow the entire MI40-Foundation training & nutrition system exactly as prescribed in the course, and do not gain more muscle mass in the next 40 days than you ever had previously, you have the right to prompt and full refund, no questions asked. Could any offer be fairer than that?

And if you don’t get bigger and leaner in less time, or just don’t like the system, no problems at all!

You’ll get every last cent refunded to you no questions asked. I just want to be crystal clear that it is a completely no-risk purchase.

All the pressure and risk is on me

Click the Add to Cart Button below because it’s Grow TIme

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Go ahead… give me the word and we’ll get started. You’ve got nothing to lose… and so much to gain. That’s a personal promise you can take to the bank. Buy Now!

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I’m absolutely thrilled to make a difference in your life and hear about the new gains you achieve in the next short 40 days. My success is your success so let’s make this happen, okay? Yours in fitness, health and passion!

Benjamin Pakulski

P.S. There is absolutely no way that you can lose – except by not letting the MI40-Foundation Training & Nutrition System work for you. I’m handing you a 60-day, risk-free guarantee to test out my shortcuts to get big & lean in less time and our dozens of test subjects have already proven MI40 works like gangbusters. So, what are you waiting for? Join us RISK-FREE today. I’m seriously looking forward to working with you.

 

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What exactly is MI40-Foundation and why is it so effective?

MI40-Foundation is the culmination of all of the most effective shortcuts I have ever come across and developed to build muscle and get lean in less time. It’s radically different from anything the popular bodybuilding websites and magazines teach and was “birthed” from my exhaustive education from the world’s brightest doctors, therapists, and performance coaches.

The mechanism behind the effectiveness of MI40-Foundation are NOS ™ & using conscious intent. NOS stands for Neurological Overload Sets and contributes to muscle growth and to the overcoming of plateaus. It’s THIS set that ensures you never walk out of the gym wondering, “Did I do enough?” and on the flip side it ensures you never worry, “Did I overtrain?” Intent teaches you how to “feel” your muscles when going heavier and heavier presents more risk than reward. It is the ideal tool to exhaust your muscles safely.

The number forty has been proven to be the ideal amount of time for virtually every muscle-building variable: everything from the length of time it takes to adapt to a new program, workout length, set length, rest period length, best-foods, and best-exercises. Every aspect that is missing in your training is contained here for long-lasting gains.

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To whom do you recommend the MI40-Foundation program?

MI40-Foundation is the perfect program for anyone looking to improve the quality of their time in the gym and improve the appearance of their physique. In short, it’s strategically designed to get big and lean in less time.

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Can I follow MI40-Foundation if I need to lose fat?

You SHOULD be following MI40-Foundation if you want to lose weight. This is the most optimal way to train, for someone looking to change their body composition; i.e., increase lean muscle mass and burn fat mass because it is brief, intense, and harnesses the power of your fat-burning hormones.

MI40-Foundation is not circuit-style weight training, which can certainly help you lose weight but will not shape and sculpt your appearance as effectively as intense and direct muscle work. In short, if you want to appear muscular and ripped, MI40-Foundation is calling your name.

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What if I’m not a “young buck” — will this work if I’m considerably older?

Age is a number. I know guys in their 60s in better shape than most 25 year olds. The trick is to maximize your efficiency in the gym, and spend more time recovering from short, intense workouts. Brief, yet still intense, workouts will accumulate LESS INFLAMMATION.

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Is there any age “too young” if interested in MI40-Foundation?

I would never morally recommend that anyone under the age of 15 engage in an intense workout regime. Beyond that, the age at which you are mentally able to approach learning new training techniques and concepts without an ego, is the right age. For some, this may be 16; for others, 45 may be too soon.

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I’m an interested female. Will this work just as fast for me?

Some females have had the most outstanding results! Hormone regulation is probably even more important for women looking to build muscle and get lean, than it is for men. The techniques in MI40-Foundation allow you to optimize hormone levels through proper, intense training, and nutrition concepts such as my trademark Three-Phase Nutrition protocol that transforms your body like nothing else.

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I’m a complete beginner and wondering if I should try this program?

Although the concepts set forth in this program are designed to be more advanced, the basic principles in this program can and should be applied to anyone that steps foot in a gym.

The exercise execution guide and online videos are crystal-clear and demonstrate how to perform every move safely and efficiently. MI40-Foundation combines over one hundred thousand dollars of graduate and post-graduate education into one system. MI40-Foundation will be your finest learning experience ever.

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How many 40-day cycles can I do consecutively?

ONE! MI40-Foundation is hard. It will demand a lot of your body. Your muscles will be exhausted and your nervous system will be overloaded. That’s the point of the program.

The gains you make after the program will exceed that of any program you have ever encountered. This is one of the greatest features of MI40-Foundation. You will grow while you’re on it AND continue to grow for months afterward because you have trained your nervous system to recruit a greater number of motor units and thereby contract MORE MUSCLE! In essence, MI40-Foundation will make all your future workout programs work faster and better.

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I’m a competitive bodybuilder. Will this prepare me for my next show?

It does for me! And it does for many of my top-level national bodybuilders. You may want to make some adjustments to the last two weeks or start this program eight weeks from the contest and reduce the training load for the last two weeks. After picking up the program, feel free to consult with me personally on this matter and I’ll make sure you nail it.

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What kind of supplements are involved in MI40-Foundation?

I have made recommendations based on improving performance, maximizing natural testosterone, speeding recovery, and something that I am HUGE on — reducing inflammation. Some of my recommendations will be familiar; many you may not know about and are often overlooked but just as effective. The less-common nutritional supplements are the ones you NEED to know about and you’ll find out what the best are from A-Z, for each of your main fitness goals.

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How did you discover NOS ™?

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 correlating 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, and shortly you will see NOS in action when you pick up MI40-Foundation today!

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How did you discover Intent?

Intent was introduced to me by a very good friend of mine who is a Physical Therapist of sorts. His modality is called MAT(Muscle Activation Technique) – muscleactivation.com. This guy knows the body like few people I have ever met. He is also an instructor of one of THE most incredible training certifications in the world: RTS (Resistance Training Specialist) created by genius and fitness pioneer Tom Purvis. An hour with Tom would cost you upwards of $500. His concepts are extremely scientific and complex but some of the most brilliant stuff in the world.

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Would this work for someone taking steroids?

Sure. Steroids increase recovery. Faster recovery means more frequent workouts and, therefore, increased strength.

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How did you recruit your test group?

My test group was completely random. I pulled most people off my Facebook fan page, others from a seminar in Canada, and others were friends of some of my fitness colleagues who wanted to build some quality muscle and wanted to see why I was coined as The Master Molder! As you saw above, MI40-Foundation works for anyone willing to put in the time, effort, and open-mindedness about new methods.

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Are there any downsides to MI40-Foundation?

It’s addictive! Forty different workouts in total! The only downside to the program is that it requires hard work, focus, and commitment to get the greatest results possible. Just like anything else in life, what did you expect? If you were to apply only 1/10th of the methods in MI40-Foundation, you would still experience dramatic results. Intent alone will pack on slabs of muscle for years to come.

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What are the advantages to the MI40-Foundation program?

Precision means that every detail has been meticulously calculated into the program; nothing has been left to random-chance. The workout length, set length, rest period, exercise selection, exercise order, food selection have all been calculated into the program. Everything!

STRUCTURE is in reference to the forty individual workouts in MI40-Foundation. Each week you rotate through different exercises so you’re not following the same 7-day workout 6 times (40 days). Every workout is a new and refreshing experience!

It just seems like a no-brainer to be able to go into the gym and KNOW that you’re doing the right thing to build muscle and will not leave thinking, “Did I do enough?”, or, “Did I overtrain?”. Say goodbye to those uncertainties forever.

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Is MI40-Foundation downloadable or shipped to my house?

For the next 60 days, it is available by download only, and after your order is complete, you can transfer everything from my website to your computer. It’s brain-dead easy and I’ll show you how, in case you’re not great with computers!

Since the demand is high and people want results NOW, I’ve decided to release MI40-Foundation as a digital program and to make it as accessible to as many people as possible.

This gives me an extra 60 days to create a hardcopy version of MI40-Foundation that will be available to those who want a hardcopy version at a later date. Please note, the hardcopy version will be at least TWICE as much as the current sale price. Order now!

If I delayed the release of MI40-Foundation any longer I think I would start getting hate mail. LOL!

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What if the program doesn’t work for me?

If you READ this program, WATCH the ONLINE VIDEOS, and can FOLLOW INSTRUCTIONS, there is NO DOUBT it will work for you and for everyone who puts in an honest effort.

I am SO sure that it works for every single person who follows it that I will offer a complete money-back guarantee: no questions asked.

I don’t think I could be any more fair, could I?

I sincerely look forward to working with you and helping you achieve your dream body. I’ll see you on the other side!

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