'Lunging' Towards Success

Welcome back, ladies and gentleman, to the latest installment of ‘Hamstring and Glute Month’s’ training tips.  For those of you who have spent the past week living under a rock, get up to speed here - http://www.benpakulski.com/the-official-launch-of-hamstring-and-glute-month

As for the rest of you, let’s take the next step (no pun intended) towards that perfect backside.

Anyone who knows me, knows that my name is almost always coupled with squatting.  Squatting has been tied to my name since before many of you had ever stepped foot in a weight room.  Despite my favorable bias towards squats, I can truthfully say there may be no leg exercise more iconic than the walking lunge.  We can all reminisce back to the days when a certain man named Ronnie spent endless hours in the blistering Texas sun walking along the parking lot, lunging with brute determination.  That guy also had some pretty wicked glute and hamstring development.  Coincidence?  I think not.

Be certain, of course, there is an optimal way to go about this self-inflicted torcher.  No sense in walking aimlessly through all that pain if you’re uncertain of EXACTLY what tweaks and form changes illicit responses from what specific muscle groups.  In fact, dare I say that lunges can be OVERRATED if not executed properly?

The first thing we’ll need to consider before even thinking about doing lunges concerns whether or not our bodies are adequately prepared to perform the movement efficiently.  Let me tell you; it takes a lot more than simple balance and some leg strength.  We need to look at elements such as ankle mobility (which can be increased through several different dynamic and static movements) and hip strength (that’s right, guys, those hip abduction machines aren’t just for the ladies!).  Personally, I prefer to use single leg abductions with a short range of motion.  All my Hypertrophy Max enthusiasts out there know EXACTLY what I’m talking about.  It’s important to keep these sorts of things reoccurring in your training routine.  Remember; you’re only as strong as your weakest link.  If you have strength and mobility deficiencies in smaller muscle groups/joints, you’re not going to be able to target the intended muscle group adequately.

The second item to consider is how to effectively target specific muscle groups.  In order to have a maximal stimulus on our glutes and hams, we’re going to need to perform lunges with much larger steps, increasing the amount of ground we cover with each rep.  Furthermore, a constant and slight bend forward (still maintaining that balance) will even further emphasize glute involvement.  A great way to start is using dumbbells, as it allows for more upper body mobility and you can really but emphasis on that forward bend.

We all know how unbearable the lactic acid and fatigue toxins can seem during a set of these bad boys.  That said, it’s extremely important to note that the number one way to take emphasis off of the quads and place it primarily on the posterior chain is to stop forward progression before lowering.  Once you’re stopped, SLOWLY drive the hips back (like you’re doing a normal squat) and place the weight on your heels.  This shifts a great deal of the load from the knee extensors to the hip extensors.

There you have it.  If you’re looking to shape the rear end of a goddess or a stallion, look no further than making some minor (but important) changes to your walking lunges.

BPak

Sunday Squat Week 7

This week’s Sunday Squat starts off his a 1-2 superset PUNCH.

For those of you who aren’t familiar with our new ‘Theme of the Month,’ check it out here: http://www.benpakulski.com/the-official-launch-of-hamstring-and-glute-month/

Squats (Narrow Stance/Wide Stance Superset)

A1)10 reps narrow stance (slightly tighter than shoulder width), heels elevated 1-2”, 4110 tempo**

(**for those of you not familiar with TEMPO or those that are new to my programs, a “4110 tempo” simply means that you descend for 4 seconds, pause briefly at the bottom to eliminate inertia, explode upward using muscular contraction to fuel the movement, and then ZERO (0) pause at the top).

A2)10 reps wide stance, no elevation, 4110 tempo

Note – Superset format with 90 seconds rest between rounds

Note – Each rep should be ‘pulled down’ with the hamstrings being used to lower the weight on the eccentric (negative) part of them rep.  Those of you who have done MI40 and/or Hypertrophy Max should be well versed in this technique. It starts at the top of each rep with quads in full contraction and remaining that way until the set is over and weight is replaced on the wrack. The eccentric (negative) portion of the range is initiated by contracting the hamstrings to PULL you down. NOT by falling down to the bottom of the rep. (This might take a while to grasp but don’t give up - it’s worth it!)

B1)Leg Extensions:

4 sets, 8 reps, 4010 temp, 120 seconds rest between sets

Tip – Place a water bottle in between your quads.  Keep constant inward tension on this water bottle through slight adduction throughout the movement. The goal is to keep your patella (knee cap) hinging and always facing toward the ceiling (not rotating outward).

B2)Wide-Stance Leg Press (Feet High):

4 sets, 15 reps, 1010 tempo, 60 seconds rest between sets

Note – Feet should be place high and wide to maximize glute/hamstring involvement

Note – Contract your glutes at the bottom of each rep when beginning the concentric part of the movement. Inward intent on this exercise will multiply your gains, but is not for the weak of mind.

Single Leg Hamstring Curls (Mechanical Dropset)

4 sets, 10 reps/**10reps, 4010 tempo, 90 seconds rest between each dropset

Note – a mechanical dropset is a dropset without dropping or changing the weight.

*perform 10 reps in a position of hip extension(glutes down and contracted) attempting to continuously thrust hips into pad.

**then perform 10 reps in a position of hip flexion. Bum up and no attempt to thrust pelvis into pad.

Note – Feet in constant dorsiflexion

Dumbbell Stiff-Leg Deadlifts (Toe Elevation):

2 sets, 20 reps, 4010 tempo, 90 seconds rest between sets

Note – Place a 25lb plate under the balls of your feet, elevating your toes approximately one inch into dorsiflexion.

There’s no doubt this week’s Sunday Squat will have your backside standing at attention.  Remember to always focus on tension and contraction of the muscle. THE WORKING MUSCLE MUST INITIATE THE MOVEMENT. Pack some extra BCAA’s for the ride home, too.  You’re going to need them.

Squeeze it like it owes you money,

BPak

The Official Launch of 'Hamstring and Glute Month'

There may be no better way to welcome the summer months than dialing in your physique to show off all the labor you’ve put in during the offseason.  I’m officially declaring June to be “Hamstring and Glute Month.”  All throughout the next few weeks, I’ll be providing you some wicked techniques to help you create the backside of stallion, or for the ladies, the Brazilian butt of a goddess. 

Despite popular belief, I wasn’t born with big legs.  I didn’t have enormous calves through childhood, and there certainly wasn’t any speculation of having the world’s greatest legs someday in my youthful thought processes.  Eventually I realized that is what I wanted, but it was never a goal due to a great genetic predisposition.  My training, especially legs, has ALWAYS been centered on two important MUSTS – intensity and an intelligent approach.  I can’t do much for you in terms of the former.  That’s up to you.  As for the latter, however, I have a few tricks up my sleeve that can set you straight on the path to a world-class lower body.

Here’s a little tidbit that you can implement into your hamstring training today and begin to see results:

I’m a big advocate of taking muscles through their full range of motion.  This means maximal muscle shortening and lengthening.  It may seem like you’re going ‘all the way’ through the movements, but there are countless little body tweaks that can make a WORLD of difference over time in your training.  Next time you’re training hamstrings with any type of hamstring curl (standing, kneeling, or lying), try keeping your ankle joint in dorsiflexion.  Dorsiflexion is simply the process of pulling your toes upward.    This simple manipulation works to fully lengthen and weaken the gastrocnemius (your calves).  Since the calves are fully lengthened, they are optimally taken out of the movement, thus there is greater tension and emphasis on the hamstring.  This is just one of nearly a dozen small corrections for this movement alone.  Plantarflexion, which points the toes, will ALSO allow for a different hamstring firing pattern.  Little changes such as this can go a long way.  Regardless of what lower body exercise you’re doing, it’s important to be mindful of foot placement in order to achieve maximum results. Check out MI40 to get a comprehensive list of manipulations for ALL body parts that will give you the gains you’ve been searching for. 

Make sure to drop some comments below after you try this wicked fix.  I’d love to hear your thoughts.

Keep killin’ it folks!

BPak  

Sunday Squat Week 6

Everyone’s favorite day of the week is back. No nonsense, no gimmicks, and definitely no sissies allowed. We’re going to step it up hardcore this week and throw in some intensifying techniques to stimulate an INSANE amount of muscle fibers.

For those of you who are new to the Sunday Squat, welcome! The goal of the Sunday Squat workout is to create a fun and supportive environment in gyms across the world.

Too many people make excuses as to why they can’t train legs, while many just lack the motivation. Share this workout with as many people as you’d like. The more people we get doing the same workout, or at least training legs on Sundays, the more support we have, and the better we get as a whole!

Join me in the quest to also save marriages worldwide by curing the dreaded ‘pancake ass.’ #BPak’sBrazillianButtLiftProgram

Note – Make sure you pack a wholesome post workout shake as well as a buddy to carry you out to your car afterwards!

Warm up:

100 body weight squats (2 second pause at the bottom). The intent here is to make sure you’re always engaging the muscle(s) you intend to work first. In this case, simultaneously contract both the quads and the glutes at the bottom of each rep.

Leg extensions – 4 set, 10 reps, 4010 tempo (Approximately 50% Max Effort)

Front Squats:

2 sets, 20 reps, 4010 tempo – 30 seconds rest between sets

2 sets, 14 reps, 4010 tempo – 60 seconds rest between sets

2 sets, 8 reps, 4010 tempo – 90 seconds rest between sets

Lying Hamstring Curls (Hips Extended) SUPERSET with Wide-Stance Leg Press:

4 sets, 10 reps with each movement

Note: 2-second isometric hold at the top with each rep on hamstring curls

Note: Each hamstring curl set ends with 5 forced partial reps

Note: 120 seconds rest between sets 

Close-Stance Leg Press SUPERSET with Walking Dumbbell Lunges (Slight Forward Lean to Maximize Glute Involvement):

4 sets, 8 reps with each movement

Note: 60 seconds rest between sets

Dumbbell Squats (Heels Elevated 1”-2”):

4 sets, 8 reps, 4010 tempo

1 set, 25 reps, 2020 tempo

See you next week, ladies and gents. Sorry if you still can’t walk by then!

BPak

Sunday Squat Week 5

Alright boys and girls; it’s that time again!  Everyone’s favorite day of the week!  Squat Sunday.

 Pre-Exhaust Leg Extensions

5 sets, 30 seconds rest between sets, 4011 temp

 Squats

Warm up to a weight that you are able to use for a difficult set of 15-20.  The sets are clustered in groups of three and the weight is decreased twice.  (Ex. Sets 1-3 – 405lbs, Sets 4-6 365lbs, Sets 7-9, 275lbs)

Set 1 – 12 reps, 30 seconds rest

Set 2 – 12 reps, 30 seconds rest

Set 3 – 12 reps, 60 seconds rest and decrease the weight

Set 4 – 10 reps, 30 seconds rest

Set 5 – 10 reps, 30 seconds rest

Set 6 – 10 reps, 60 seconds rest and decrease the weight

Set 7 – 8 reps, 60 seconds rest

Set 8 – 8 reps, 60 seconds rest

Set 9 – 8 reps, 90 seconds rest

Hack Squats (Feet Close)

3 sets, 60 seconds rest between sets, 3030 temp

Note – Outward intention by pushing out with the feet – If you’re not sure what this means, there’s a good chance you aren’t on the MI40 bandwagon!

 Leg Press (Feet Wide)

3 drop sets, 120 seconds rest between sets – aim for 10 reps with each drop

 Lying Leg Curls

 5 sets, 12 reps 60 seconds rest between sets – Feet are constantly in dorsiflexion throughout the movement

2 second isometric hold at 45 degrees (halfway through the movement)

Try this killer out and let me know how you feel!  If you are able to walk out of the gym, that is.