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MI40XTREME PDF eBook by Ben Pakulski

Nov 10, 2015

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  • 2mass intelligence training manual

    by ben pakulski Honors kinesiology Degree, cscs, ace, mat

  • 3legal DisclaimerThe information presented in this work is by no way intended as medical advice or as a substitute for medical counselling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

    By continuing with the program, you recognize that, despite all precautions on the part of Ben Pakulski Athletics, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Ben Pakulski Athletics, LLC, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

  • 4welcome to tHe training manual! Congratulations and thank you!

    I am thrilled about your decision to purchase MI40, and I know that you will be, too! This is going to be the first step toward building the physique of which you have always dreamed. That perfect physique that you aspire for is now completely within your grasp!

    This program was designed so that ANYONE, at ANY LEVEL, can learn to train like the best pro athletes in the world! MI40 is here to show you that every single variable of exercise is in YOUR CONTROL!

    MI40 will not only teach you HOW to exercise, but WHY this is the ABSOLUTE BEST WAY TO TRAIN for muscle growth and symmetry! I can say with complete confidence that the time you spend watching (and re-watching!) this program will be the most valuable time that you have invested in your training and in your physique! One thing I know for sure is that you will not leave the same athlete that you were before you started MI40! PH

    OTO

    : RIC

    K S

    CH

    AFF

  • 5warning: I believe this is the hardest and most effective muscle program in the world. This is NOT for you IF youre a tire kicker, lazy ass, or looking for a quick fix.

    Are you going to stick your head in the sand? Are you going to go into denial? Pretend you didnt invest in this? Pretend you are already where you want to be?

    For your sake, I hope not and, because youre here right now, I know youre not that kind of person.

    If you put every ounce of your being into the next 40 days, I promise youll get the most incredible physique of your life. But you have to be ready to trust the science, trust the program, and trust yourself.

    The content (not to mention the length) of this system was created toscare off the weak and cowardly, the do-nothings, and the bitter know-it-alls. If youre reading this right now, it tells me that you arent someone who is going to sit on your hands and do nothing. So, Im going to make a blatant proposal:

    IF you follow this program, I think it will change your life, and I KNOW it will change your physique!

    And it will answer a common question:

    No! It is NOT impossible to gain muscle AND lose body fat at the same time. In fact, I suggest that you should expect it!

    This program is designed to get you the MOST growth in the shortest amount of time. This does not mean that you should continue on it forever (more on this below).

  • 6It is too intense and many variables need to be manipulated. It is definitely beneficial to train with different rep ranges during certain times.

    QUALITY OVER QUANTITY!

    This program will eliminate all of the confusion and doubt in your mind. It will teach you to think like, and train like, a pro athlete. Every time you step in the gym, you will have a plan -- a plan that you can confidently believe will build muscle.

    The key to this program is sticking to the 40-day rotation. Every day has a reason behind it.

    You MUST learn to perform exercises properly before you can advance to the intermediate and advanced programs, so be honest with yourself.

    Another question I deal with frequently and know many guys are afraid to ask me, and which Im more than comfortable sharing my thoughts on, is this purple elephant in the room:

  • 7ben, arent you a pro boDybuilDer wHo takes steroiDs? im Drug-free so wHy

    sHoulD i listen to you?Fair question.

    For the record:

    I believe EVERYONE SHOULD BE TREATED LIKE A DRUG- FREE ATHLETE.

    No matter what youre taking, youd BETTER make sure your body is working optimally on the INSIDE if you want your training MAXIMIZED on the outside.

    You can take as many extra-curricular supplements as you want, but if your body isnt 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 very short-term.

    There are TONS of juice monkeys in every gym taking stuff and NOT growing. They have the eat more protein, lift more weight approach.

    Sorry folks, the days of the dumb meathead are LONG GONE, along with parachute pants and bandanas.

    Ninety percent of my clients are 100% drug-free so I know my methods are equally effective for drug-free or drug-assisted individuals. I approach ANY athlete by looking at the body as a whole. If there is ONE ingredient missing from the pie, you wont 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 wouldnt

  • 8anyone 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 its more of a challenge and requires a more thoughtful & intelligent approach. We must carefully analyze every aspect if we want them to beat their non-drug-free counterparts! They often tend to be much more receptive to an intelligent whole body approach.

    Drugs or no-drugs, professional bodybuilders are just like you. We obviously have different caloric requirements, and different training load, but at the end of the day, were all trying to get 100% out of our bodies. We push our limits, minimize injuries, recover as fast as possible, and then do it all over again!

    The smarter bodybuilders, like myself, focus on how to optimize recovery: short term and long term. This is the limiting factor to muscle growth! The faster you can recover, the more time you spend being anabolic (growing). Improve your capacity to recover faster, and you can train again sooner to stimulate more new growth. Everything Ill share in MI40!

  • 9my personal motto Has always been: tHe more you know, tHe more you grow!

    So, why in the world did I create MI40?

    I decided to create the MI40 Program to fill a tremendous need that I see each and every day in the gym, at the beach, even on stage at fitness and bodybuilding events. People just dont know how to train. This is evident by the bad posture, poor flexibility, and poor develop-ment we see in gyms all over the world!

    Looking around each day, anyone with a trained eye can see that you can break it all down to about 3 or 4 common mistakes that everyone makes.

    1) Poor range of motion.

    2) No tension the muscle they think theyre working isnt engaged AT ALL.

    3) Inability to give the muscle enough stimulus to grow (overload).

    4) Its obvious that people have no idea how to eat. The crazy thing is that its EASY to fix them!

    After many years of exposure to this sport, it is now even easy to pick out the exercises that people are doing improperly without ever seeing them in the gym. Simply looking at someones structure, posture, range of motion, even how they walk, will tell me a lot of information about what is going on in their body and how they likely perform exercises, and move.

    This lack of exercise knowledge seems to stem from a blind leading the blind

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    mentality. People tend to look at those with the best or biggest physiques, and try to emulate them. Or, they learn from the newest fad on TV or the Internet. Well, that could be a great place to start if you were sure that the person you are learning from has any clue what they are doing. Often, these people with the best physiques are just blessed genetically or simply work harder or are very meticulous with their nutrition. Or, perhaps it is just a well-positioned marketing program. All factors that YOU, an outsider, cannot see.

    This, then, is where the premise of MI40 began.

    Believe it or not, I was once exactly where you are now!

    There is so much information out there, no wonder young aspiring men and women become discouraged and dont know what they should and shouldnt be doing in the gym! I was there once, too. This is why I created this program.

    I HATED not knowing the proper way of doing things. Watching the guys with the biggest bodies train, is often comical. Clearly they have no idea what they are doing; yet they are the guys teaching people in the gyms. Then, there is the ever-so-educated personal trainer who decided to take a weekend certification course because he heard training paid more than his current job as the McDonalds drive-thru guy. THESE are the authorities?

    MI40 is a journey to educate and inform each and every person who aspires to have a more aesthetically-pleasing or healthy and functioning physique!

    Years of studying the body and learning everything I could about biomechanics and function has allowed me to advance my own physique to the level of being considered one of the top 15 bodybuilders in the world. For a kid from a family of fitness level negative zero, this is quite an accomplishment.

    It has taken years of commitment, persistence, and attention to detail to overcome my genetics. Yes thats right, OVERCOME my genetics!

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    Most people see an overly-muscled IFBB Pro bodybuilder and assume two things -- genetics and performance-enhancing drugs.

    Well, the truth of the matter is that, yes, I do build muscle better than 90% of the people in the world; however, I do NOT build muscle at anywhere near the rate at which my direct competition builds muscle. To get myself to be one of the top 6 bodybuilders in the world, I need to perfect every single aspect of training, recovery, and nutrition. My quest is never ending, and I feel I learn something new everyday. Every single time I step in the gym, my focus is not only on building muscle and having great workouts, but also on how to improve each and every exercise so that I am able to get the most out of each muscle fiber on every rep.

    This has taken a lot of studying of physics-angles and forces; anatomy and biomechanics. Hours and hours of reading textbooks and researching the most brilliant people in the world (and often seeking them out to train with them or learn from them directly). All of the cumulative information gathered over the last 13 years has led me here, to MI40, and passing all of this information on to you.

    Why would I share this wealth of information?

    I have such a tremendous love and passion for training and nutrition. Helping people is what I am good at. I take pride in watching my knowledge and education CHANGE PEOPLE LIVES! I will take the same pride in changing your life. I look forward to seeing your before and after pics when you send them to me!

    Maybe part of it is my ego

    I really believe that I can take ANY physique and mold it into something amazing (with the obvious exception of people that may not be physically or mentally capable -- or even worse, LAZY!) I see everybody as a new challenge and Im confident well do a serious number on your physique in the next 40 days.

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    wHat to expect from mi40?The objective of this program is to teach each and every one of you how to build REAL muscle. You will learn the PROPER form and execution on the 40 exercises that are most important to your success.

    I want you to be able to step into any gym with the confidence that you can build muscle and change the way you look, at will.

    Building and shaping muscle is easy, once you learn how.

    LETS GET TO IT!

    wHat is MASS INTENTIONS?MI40 is based on what is becoming known as the magic number! 40 days, 40 second sets, 40-second rest periods, 40 exercises

    MI40 is more effective than anything you have ever experienced:

    The program takes into account EVERY SINGLE VARIABLE that MUST be considered to make muscle GROW! These are the variables that most trainers and athletes know nothing about:

    1) Time under tension

    The optimal amount of time that must be spent under a load to maximize growth, is between 40-70 seconds.

    2) Neurological overload

    To contract any muscle, requires coordination between your brain and your nervous

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    system. Brain says contract; nervous system sends a signal; muscles move.

    The strength of contraction is dependent on the tension perceived in the muscle. The more tension, the more muscle fibers that are told to contract.

    Eventually those muscles fatigue, but the nervous system is still getting a signal to contract those muscles hard. At some point, the nervous system can no longer recruit any more muscle fibers to contract and the muscle stops working.

    Every time this happens, the body is asked to adapt, thereby forming new neurological pathways to the muscle and, therefore, a greater percentage of muscles can fire at once.

    3) Optimizing range of motion

    Every muscle has a specific range of motion that it moves through. To fully exploit muscle growth, it is absolutely essential to know what this range is, and how the muscle is intended to move.

    Be sure to watch the online videos and review the Exercise Execution document to learn what full range of motion is for each respective exercise.

    4) Increasing muscular torque

    Muscle communicates in terms of tension. Torque is the force directed through a muscle that results in greater tension in the muscle: more tension, more growth!

    THE LANGUAGE OF MUSCLE:

    The language of muscle is TENSION! Youve all heard the saying, that muscles dont know how much weight youre lifting. Well, its very true. Muscles communicate in terms of tension.

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    People have heard this so why dont they do it? Maybe because people dont want to start with light weights, or put in the time to learn, or maybe they just want fast results now.

    How does this apply to you? Well, the goal of MI40 is to teach you how to create the MAXIMUM amount of tension in your muscles. Weights are irrelevant. If we can increase tension and torque in the working muscle without increasing the actual weight, we grow equally as well and minimize chance of injury from uncontrolled heavy weight and improper movements.

    THE GROWTH PROCESS:

    In order for muscle to grow, it must be subjected to new stimulus, or to a new amount of stimulus. The term you might hear most often is overload, which basically means just more stimulus than youre used to. The word stimulus can refer to any of the following variables -- tension, exercise, angle, speed, and time under tension. Most trainers get locked into the habit of doing the same things over and over and the monotony creates boredom, which leads to lack of intensity. MI40 takes control of every one of these variables and manipulates them so that your body is constantly adapting, and therefore growing!

    wHy is tHe workout 40 Days? Forty days (6 weeks) has been scientifically proven to be the optimal amount of time to adapt to any training program for maximal effect before moving on to another training program. This number is not only applicable to MI40, but to any training program you might use in the future.

    Research done by Viiru et al, in 2006, shows that the body has reached its climax for muscular and neurological adaptation at this point. Using the same program for longer is not necessarily detrimental, but for someone who wants to make continuous gains, its time to change it up after 6 weeks.

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    wHat Do i Do wHen i am finisHeD witH tHe 40 Days?

    Definitely continue training. MI40 is actually designed to overload your nervous system and allow for a greater percentage of muscle fiber to fire when it is complete.

    This means that you will actually be stronger and continue to grow for many weeks following MI40, if you continue to train hard.

    wHy are tHe workouts 40 minutes long?We have all heard of, and seen, people who like to train for 2-3 hrs at a time. This is NOT something I would suggest for any athlete wanting to build muscle.

    After 45 minutes of intense training, the body starts to inhibit anabolic hormones (GROWTH!) and the ratio of catabolic (muscle break down) hormones increases.

    We need to optimize every aspect of this training program to ensure growth!

    Cortisol starts to rise at the first sign of internal muscle damage. It will continue to rise as long as you train. The longer you train, the more cortisol you will produce. Cortisol is not ALL bad, but there is definitely a point of diminishing returns. Between 30-45 minutes is when growth potential has reached its peak and the catabolic hormones start to overpower the anabolic growth-producing hormones.

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    is it baD if i train longer tHan 40 minutes?MI40 sets out to provide the MOST OPTIMAL situation for growth at ALL levels of the program. Some workouts might be tough to get done in 40 minutes. Some people would benefit from doing two shorter workouts when 2 body parts need to be trained. Thats your decision.

    How DiD you select tHe 40 exercises?The exercises chosen for MI40 are what I deem to be the BEST exercises for each body part. Years of training and research has led me to conclude that certain exercises simply recruit more muscle fibers and are more effective for growth. For specific research on which exercises recruit the greatest percentage of muscle fibers, see Tudor Bompas book Periodization.

    Certain exercises involve more compound movements and are termed mass construction exercises. These are exercises that are known to recruit more overall muscle fibers per repetition.

    The mass appeal exercises, or isolation movements, are the exercises that are included for stimulating what are called the Low-Threshold Motor neurons -- the muscle fibers that contract with minimal stimulus and lighter weights. These exercises are perfect for learning to train a muscle through its FULL range of motion and for creating a greater mind-muscle connection.

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    How Do you DeciDe How many exercises per boDy part?

    Lets do some math:

    1 set = 40 seconds

    1 rest period = 40 seconds

    4 sets equals 480 seconds = 8 minutes per exercise

    Factor in 1 extra minute for NOS.

    Most exercises are 3-4 sets so each workout will be roughly 40-45 minutes of work sets.

    So, this is how we get 5 exercises per workout.

    Some days you will notice you have 2 body parts. This was necessary to obtain the optimal amount of frequency.

    In ideal circumstances, it would be best to train those in TWO separate workouts during the day. One in the AM and one in the PM: 4-6 hours separate the workouts. If this is not possible, the workouts will still be under 1 hour ( if done efficiently) because the 2nd body part is always minimal volume.

    wHat is tHe tHinking beHinD tHe boDy part split?The split in MI40 was chosen to allow for optimal recovery between synergistic body parts.

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    For example, you cant train chest the day after you train triceps.

    Every body part is trained twice in a week, every 3 weeks.

    How do I know I am creating the maximum amount of tension?

    INTENTIONS! If you are applying Intentions whenever possible, the amount of tension you are applying is completely under your control.

    When using Intentions, the amount of force you apply (either in or out), is inversely proportional to the weight used. The lighter the weight, the harder you can/should push.

    The heavier the weight, the less you will be able to use Intentions.

    Always do your best to use intention on the negative portion of ALL reps. Your body is stronger eccentrically and therefore you can apply additional force without having to worry about not completing the rep.

    PLEASE, ALWAYS USE A COMPETENT SPOTTER!!!

    Watch the online videos to learn how to execute each exercise properly and re-read the Exercise Execution Guide multiple times over. Youll always pick up something new. Dont be lazy or assume you know how to train.

    How Do i know i am Doing tHe exercise exactly tHe rigHt way?

    Every single exercise of the MI40 program is described in the exercise execution guide. Optimal form is easy, once you know how to do it.

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    When someone starts using Intentions, is it very normal for the weight to drop significantly? This is okay. You are still creating as much, if not more, tension inside your muscles.

    Once you feel the increased tension on the muscle, and can maintain this through the ENTIRE range of motion, slowly start increasing the weight back to where you were prior to using Intentions.

    You should be back to using your previous weight by the end of your first run through the MI40 programonly now, doing it with INTENTION!

    If you have a hard time learning to feel the exercises with Intention, RE-WATCH the training videos. There are many helpful little tricks and hints in there to help you along.

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