growth of muscles

If I ate a cookie for every trainee I’ve watched haphazardly hoisting weights around in a wishful attempt at gaining muscular inches and building a shirt ripping physique, I’d be more a contender to be an Oreo’s sponsor then I would be to one day win the Olympia!

Training-induced muscular size is predominantly born in response to ‘tension’… utilizing and maximizing tension to your advantage may be the single biggest factor in achieving your muscle-building potential and optimizing your results in the gym.

Heavy BB CurlIt matters not how much weight you can lift or how many reps you can perform if you’re failing to stress the target muscle with adequate stimulus!

Case in point, in contrast to how I typically see them performed, the primary movers when performing dumbbell bicep curls for example should NOT be the hips, spinal erectors, anterior delts or traps (with perhaps a little incidental emphasis at some point falling in the vicinity of the biceps)… and don’t even get me started on the all too common enthusiastic (and also ill-advised) use of momentum!

(growth of muscles)

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In fact, while I’m on this topic, I’d like to aptly name this widespread variation of bicep curls, “oscillating hip swings with bicep assistance!”

‘Technique’ of the above nature is obviously advantageous for working with more weight, however, contrary to popular belief, upping the weight lifted is not necessarily advantageous to optimizing, or even to eliciting, more muscle growth in a target muscle.

Sure, one may gain a sense of satisfaction at ‘swinging’ 100lb+ dumbbells up and down… though to say that performing curls in this manner is suboptimal is, well… an insult to the term suboptimal!

I can state categorically that no curl bicep curls will, unsurprisingly, fail to optimize the potential hypertrophic response from the biceps. Duh, right?

One may even impress their buddies (if they don’t know any better) with that Hulk-like feat of (imagined) strength… though the only feat actually achieved was the superhuman success of having turned an isolation movement intended to work the biceps, into a whole-body compound exercise for the EGO!

GREAT job numbnuts!  (growth of muscles )

growth of muscles

I would also predict that parading next to zero bicep development and suffering pain in the elbows and shoulders from this practice may eventually eclipse any misplaced short-term feeling of accomplishment.

Oh, and TRUST ME, jerking your body like you’re on the dance floor as a means to get those heavy ass weights up will NOT impress that hottie you’ve got your eye on… save those ‘moves’ for the nightclub you should invite her to!

Having said all that, it’s important to understand that I did NOT say the weight used during an exercise is unimportant…

Progressively increasing the weights you lift on a somewhat regular basis plays a MONUMENTAL role with regard to progress… HOWEVER, both to optimize this process, and also to help facilitate long-term growth, an increase in the weight lifted MUST be accompanied by an increase in the levels of TENSION generated within the target muscle! …the inverse of this is what I typically see!!

One of the aspects of training that oftentimes sets a pro apart from everybody else is the pro’s ability to CONSCIOUSLY contract the working muscle!

Pro’s can typically create such high level contractions that they have at their disposal the ability to generate MASSIVE amounts of muscle-building tension in the muscle they’re aiming to hit during an exercise.

This is achieved in large part due to an unusually strong mind-muscle connection typically developed and honed over many years of training…

and one of the reasons why a great number of (unnamed ;)) pro’s can lift with horrendous form, yet still experience tremendous results!

Just think what these guys could achieve if they did things optimally!!

So… can we shortcut the time it takes to learn how to actively ‘feel’ a muscle, and then to enhance this mind-muscle connection over time?


Am I going to share some of this information with you today?

You bet! That’s what I do, folks.

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The goal will be to literally FORCE each target muscle to bear the load and do the work during each of its respective exercises, by way of ISOLATION!

By isolating a muscle and making it the only / prime mover, the brain will begin to learn how to ‘feel’ the muscle at greater and greater levels naturally, especially as the muscle fatigues, and as you’re able to lift more and more weight under control over time.

You may then one day join the ranks of the elite in possessing an elevated degree of conscious control over the level of muscular contraction you can achieve.

Of the progressively increasing levels of tension you can then create.

And of increases in hypertrophy that will NEVER be seen by 99.9% of trainees!

Sound good!? Excellent. Read on.

Isolation can obviously be achieved by using optimal movement patterns during the execution of each exercise (optimal exercise execution has been touched upon heavily throughout my programs, in particular in MI40-Foundation)… however, it all starts with IDEAL SET-UP! (growth of muscles )

We want to focus our time and energy each rep solely focusing on maximizing tension within the working muscle, therefore it is IMPERATIVE that we learn how to eliminate extraneous movement.


We want to create an ideal environment for success (think intra-set posture) before we even contemplate moving the weight. But creating a solid postural foundation is an aspect all too under-appreciated by the VAST majority of trainees. Most mistakenly don’t give it a second thought, or, just deem it as unimportant… and this is one reason why they will NEVER fulfill their muscular potential! They are selling themselves short…

Don’t let this be you!

You’ll regret it down the line, whether it’s because your results suck, or you just keep getting injured.

What I’m sharing here is not some second rate info all too prevalent in cyberspace. This stuff, applied correctly, will be GAME CHANGING for many of you!


So pay CLOSE attention…

I’ll give you a set of general guidelines to follow to create your optimal foundation. How to set yourself up to get the MOST out of the intended working muscle, during essentially EVERY exercise you ever perform for each respective body part.

Apply these IMMEDIATELY to the next exercise you do, and then forever. You’ll soon notice improved growth via the increases in intra-muscular tension in the target muscle, and, over time, in your ability to progressively improve your conscious muscle contractions. (growth of muscles )

* Always keep your chest proud and your torso ‘tall’.

* Keep your head neutral throughout (inline with your spine, relative to your torso) – no head bobbing!

* Ensure that your shoulders remain pulled-back and depressed.

* Retract your scapula allowing for zero internal or external rotation of the shoulders.

* Keep your abs / core tight and your spine stable throughout (no arching).

* For all exercises where you are upright, either keep the torso vertical, OR, try leaning forward very slightly (approx. 30º) PIVOTING FROM THE HIPS, not from the spine – bring your butt back just a little so that your hips move behind your shoulders. This will help to avoid hip movement and any backward lean.

* Whenever standing, contract the glutes and hamstrings, and shove your feet into the floor / platform… this will also assist in eliminating unproductive hip sway. (growth of muscles )

Being adept at isolating a muscle-group gives you a number of potential physique enhancement advantages, not solely limited to those we’ve discussed.

For one, having this skill would play a key role in helping you to re-model / re-mold your physique in WHATEVER direction you want (wider shoulders anyone?). This is because you will have much more CONTROL over WHERE the tension gets placed, not momentum, and not your brain that only wants to make moving the weight easier by using as much assistance as possible.

To sum up ladies and gentlemen… let go of the muscle stealing ego lifting and instead, set yourself up for success by learning to, “LOCK IT DOWN”!

… unless of course you don’t really care about building muscle and actually like getting injured 😉

So, we of course all know intellectually that form is a MASSIVE factor with regard to our physique enhancement efforts, but pay SERIOUS attention to it! What you do during your workout is ESSENTIAL for hypertrophy. Gym time is when you MUST provide your muscles with the stimulus necessary to have them say, “boys we gotta GROW!!”.

The majority of the training world are not super-responders to resistance training. Most will never be that beast we’ve all seen in the gym making massive gains in musculature despite doing pretty much everything wrong.

Do not assume that you are the exception. If you do, then like a flat-earther attempting to travel to the edge of the globe, don’t be surprised if you find yourself eventually spinning your wheels going round and round in circles with little-no progress to show for your efforts. (growth of muscles )

As implied in earlier articles in this series, there is a lot more to think about other than simply moving a weight from point A to point B… this is an outdated and inefficient approach, and yet remains the prevalent ideology seen in gyms around the world. Even more widespread though are a lack of notably impressive physiques (despite some people putting in respectable effort). I would go so far as to argue that inadequate form plays no small part in this occurrence.

In the previous article of the series we touched on some of the hows and whys of locking your body down during an exercise… let’s now talk about some TOP LEVEL training techniques that you should be implementing during EVERY single rep you perform for better gains STARTING NOW!

My goal is to help you to minimize your wasted time, and of course, to MAXIMIZE your MUSCLE-GROWTH!! Some of these guidelines you will have heard me talk about before, and some will be new to you.

But don’t just read them… LEARN them!

APPLY them!

And experience a HUGE jump in progress!!

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Always initiate the movement from the muscle you intend to work.

The target muscle should near-always be the prime mover from start to finish; I recommend attempting to create and build tension within it prior to even executing the movement (this will likely require practice for most of you but will become easier in time).

Aim to fully lengthen and fully shorten the muscle (full flexion and full extension).

Question: “given that we are strongest in the mid-range of a movement, plus considering that important aims for achieving a maximum hypertrophic-response include creating and maintaining maximum tension, why not simply forget the extremes of the range in which we are forced to use less weight leading to less tension?” Well (for starters), to reach our MAXIMUM muscular potential we must also strive to achieve maximum muscle-fiber recruitment! Working only in the mid-range would deprive us of achieving this… learn to get strong at the extremes of the range and you’ll further enhance your muscle-building efforts! (growth of muscles )

A muscle is fully lengthened when its antagonist is fully contracted, be conscious of this.

InclineBBPressTo ensure that you fully lengthen a muscle in order to complete the eccentric portion of a rep, it helps to focus on trying to engage the antagonist (opposite) muscle in the path of movement. To illustrate this point, your bicep is fully lengthened when your tricep is fully contracted, therefore when performing bicep curls for example, aim to contract your triceps at the bottom of the rep. When performing a pressing movement for the chest, try to contract your back at the bottom etc.

Contract through the entire duration, and entire range, of available motion.

Just moving the weight through a full range of motion should not be the goal, squeezing / contracting the working muscle as HARD as possible throughout should be the aim… remember, squeeze it like it owes you money! 😉

No pause at the top or bottom of the movement.

Barbell SquatKeep in mind that when the goal is to maximize hypertrophy, constant tension appears to be beneficial! The contrast in growth between sets of continuous movement compared to sets where tension to allowed to momentarily dissipate (at the top and / or bottom of a rep) appears to be significant! If / when strength increases are your predominant goal, rest / pause to your heart’s content, otherwise
keep that weight moving / muscle contracting!


Perform 40 to 70 second sets.

While there’s not a massive amount of applicable research on the topic, experience in the field suggests to me that keeping a muscle under tension for between 40 to 70 seconds appears to be optimal for the majority of muscle-groups… so make this your default! For many of you, this will force you to reduce the weight you can use, however when your muscles are a’popping you’ll soon thank me ;). I would typically recommend placing a little more emphasis on hitting failure (or close to failure) around the 40 second mark given that heavier weights can be used, though work through various points of the 40 to 70 second spectrum on a regular basis. One approach might be to perform 40 second sets with heavier weights during the first exercise for each muscle-group, finishing off with 70 second sets and lighter weights during the final exercise.

Perform slower negatives to positives.

It’s widely believed that the eccentric / negative phase of a movement causes the majority of micro-trauma to muscle myofibrils, hence it appears to stimulate greater hypertrophy. I recommend most people to spend 4 seconds in this phase with just 1 second allotted to the concentric / positive portion of the rep (a 4-0-1-0 tempo), for non-advanced lifters in particular. This should ensure COMPLETE control on the way down, therefore more tension throughout the movement.

No extraneous movement / body English.

It’s perhaps somewhat redundant to re-state this after yesterday’s article, however ramming the point home should do more good than harm. As a general rule, always aim to move ONLY the muscle you intend to work! As explained yesterday… LOCK IT DOWN people!

With the entirety of this post (as well the previous 2 articles in this series in mind), ask yourself, “is how I’m training currently likely to be maximizing my results?”… if not, you’ve unearthed GOLD here so be sure to scoop it all up and apply what you’ve learnt! (growth of muscles )


“When the goal is to maximize hypertrophy, always execute an exercise in a manner which allows for maximum continuous tension in the target muscle(s), through a full range of motion, for a total of 40 to 70 seconds, pushing to achieve frequent progressive tension overload!”

A huge proportion of what you need to know to maximize your training is in that quote…

Read it, write it down, re-read it, memorize it, reflect on it when you arrive at the gym and crush your next workout!

BPak out…

Welcome back Dr. Zach Bush! Our last episode with Dr. Bush was one of our highest dowloaded ever so we decided to bring him back on to talk about how to limit our exposure and the effects of glyphosate. Dr. Bush is researching the effects that Monsanto’s chemical has on our cellular health and communication network. 

We sat down with Dan Garner last weekend at the S.W.I.S conference to talk health optimization from a performance standpoint. Often we find that the largest hinderance to improvement particularly in trained athletes is underlying health conditions. In this episode Dan walks us through his though process when analyzing anyone from your average Joe to world class athletes. We discuss food sensitivities, gut health, digestion, underlying pathogens and of course finding your optimal ranges.

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.

Drew Canole, the founder of FitLife TV and Organifi joins us today to discuss his new book, You Be You, training under a shaman, and of course why he created Organifi. In this brief yet deep episode, Ben and Drew dive into how to detoxify your life, overcome your limiting beliefs and own your awesome! We also talk about Drew’s amazing juice products from Organifi and how they formulated each one to naturally support detox, energy and even sleep. 

Elle Russ is a woman of many hats. A creative writer, comedian and actor, Elle found herself in the middle of a health crisis while trying to maintain the ideal “actress body”. The root of that cause was a thyroid issue that took Elle over 10 years and 50 doctors to get under control. Elle has since become an expert in natural ways to keep your thyroid in check. Today on the Muscle Expert Podcast she shares her story as well as her wealth of knowledge on keeping your thyroid healthy. If you or a loved one suspect that you have issues with thyroid regulation, make sure to pick up Elle’s book The Paleo Thyroid Solution.

Dr. Layne Norton joins us at the MI40 Gym to share from his wealth of nutrition knowledge. Dr. Norton and Ben jump right in discussing what its like to work on social media and Layne’s sometimes “abrasive” approach. From there the conversation moves to metabolic flexibility, whether carb to fat ratio matters as much as some think it does, wether a high fat diet really helps you lose weight and of course If It Fits Your Macros. Stay tuned until the end to hear how Dr. Norton’s thought process has evolved over the years and where he plans to head in the next five.

Leanne Vogel of Healthful Pursuit joins us today on the Muscle Expert Podcast to dive into the benefits of cyclical keto. Leanne is the host of one of the highest rated nutrition podcasts on iTunes, author of The Keto Diet and Keto Beginnings and a world renown speaker on the topic of Keto. She and Ben dive into her past struggles with eating disorders, how she went from vegan to the ketogenic diet, and cyclical keto as well as how she maintains her diet and routine while traveling the country in an RV. Don’t miss a second of this crazy informative episode.

(growth of muscles )

Dave Palumbo introduced the bodybuilding world to keto way before it was a fad.  His findings on macro balancing and nutrient absorption have challenged the paradigm around the bodybuilder diet.  Ben and Dave discuss how Dave stumbled upon the ketogenic diet, how he is trying to change the thought process behind diet in the bodybuilding world, cheat days and their thoughts on the current state of bodybuilding as well as who the next big names could be in the sport.



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?”



  • 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.


“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, 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…


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?!

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!

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!).

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?


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.


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.



Mi40 Product


$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.


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!


$67 Value


complete mi40 system

$1050 Value

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!


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.


$77 Value



$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!


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.


$17 Value



$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!


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.


$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.

growth of muscles

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!

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?


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.


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.


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


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!


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


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!


little ben

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.



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.


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.


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.


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.


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.



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.


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.


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.


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.


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.


How did you discover NOS ™?


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!


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) – 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.


Would this work for someone taking steroids?

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


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.


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.


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.


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!


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!