Muscle Building Training & Tips

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

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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  

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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

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The 4^th installment of Sunday Squat is here. It’s time to get some HUGE quads!

This week continues with some more quad annihilation with focused glute work.

Here is your Sunday Squat! Enjoy…

1)Squats (using 4010 tempo)

Warm up to working weights then: 

Set 1 x20 (rest 40 secs)

Set 2 x 15 (rest 60 secs)

Set 3 x 12 (rest 75 secs)

Set 4 x 8 (rest 90 secs)

Set 5 x 15 (rest 60 secs)

Set 6 x 12 (rest 90 secs)

Set 7 x 8 (rest 2 mins)

Set 8 x 6 (rest 2mins)

2) One leg leg press 4x20 (30 secs rest between legs)

3) Glute bridges 3x15 (Heavy!) (40 secs rest)

4) Weighted Reverse lunge (torso angle must match shin angle) 3x12 (30 secs rest)

Then go home and chow down. You’ll need it if you want those legs to grow!

Get everybody in your group doing these “Sunday Squat” sessions. We could be saving marriages here people Make sure to share on your FaceBook so all your friends have the best set of legs in town! Post your comments at the end to let me know what you think of the sessions.

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Tags: ben pakulski leg workout, leg workout, quad workout, sunday squat

 The 3rd week of squat til I get huge quads is upon us.

This one is written with the intent of annihilating the glutes, which is a very important aspect in maximum quad growth as well as (more importantly) knee health.

Lets roll.....

Reverse Lunges 3x15 (complete one side then the next) 4010 tempo (no rest)

Glute Bridges with ball between knees for adductor activation 3x20(weighted) (40 secs rest)

Barbell Squats 6x6 (70% of max-Xplosive reps) 3110 tempo (60 seconds rest)

Wide stance Dumbbell Squats (1 and a Half reps-extra half is at the bottom) 5 x 15 4010 tempo (60secs)

Lying leg curls(in hip extension) 5x8 + 10 partials per set 30X0 tempo (40 seconds rest)

Go home, consume large portions of good food, rest,

and enjoy 3 days of remembered me while attempting to sit down.

PS. Girls you're going to love this one.

Guys, leave your purse at home and get to work!

Send me comments below, and videos to my YouTube page.

http://www.youtube.com/user/BenPakIFBB Sunday squat across the world!!

BP

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It’s Sunday so you know what that means…..Sunday Squat! Here is your "Session #2":

These workouts are planned to progressively build on the previous week. If you missed “Sunday Squat Session #1” check it out here: Sunday Squat #1

I am going to plan these workouts so that each week is building on the previous week so we start out “slow” and each week we all get stronger together.

You know the execution and form, again really focus on using maximum tension with your lifts.

WEEK 2

100 Body Weight Squats. 2 seconds pause at the bottom of the rep and no pause at the top. Focus on joint mobility (ankle, knee, hip) through a full ROM. As many sets as it takes to complete 100 in the shortest amount of time.

1) Leg Extensions 4X7 (5-7 second isometric hold) – 40 seconds rest

2) Single Leg Leg press Feet low(or weighted step up if no leg press)

4X20 no rest between legs.

3)Two Leg Leg Press (feet HIGH and WIDE of pad) *Intentions

3X10+ NOS on the last set - 60 seconds rest

4)Dumbbell Squats (heels elevated 2”) 6020 Tempo

4X 7, 7, 14, 14 -  40 seconds rest

5) Wide Stance Box Squats.

8X8 -  40 seconds rest. It will be brutal, but get it done! 

Help me with my goal to get as many people in on the “Sunday Squat” sessions.

Share this on your Facebook wall and enjoy

And be sure to post your comments below to let me know if you want me to keep these sessions going week to week.

6.0/62votes

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EVERYONE AROUND THE WORLD SQUAT…..Sunday Squat Session #1.

I am going to plan these workouts so that each week is building on the previous week so we start out “slow” and each week we all get stronger together.

Most of you know how to execute all of these exercises well.  Using intention whenever possible and focusing on maximizing TENSION vs. using unnecessarily heavy weights.

WEEK 1

5-7 minute warm up on Stepmill with the goal of taking all of the joints of the lower limb (ankle, knee, hip) through their full range of motion as many times as possible during that time to prepare the muscles and joints for battle.

1)Squats.

3 warm up sets x20 reps. (I’ll do 135,225, 275)

6 sets (alternating foot position between shoulder width, and sumo stance).

S1) 12 reps, rest 2mins

S2)  8 reps, rest 2mins

S3) 6 reps, rest 1min

S4) 10 reps, rest 1min

S5) 10 reps, rest 1min

S6) 20 reps, rest 3 mins.

2)Single Leg Leg press Feet low(or weighted step up if no leg press)

4x15 No Rest between legs.

3)Two Leg Leg Press (feet middle of pad)

4x20 60 seconds rest

4a)Dumbbell Walking Lunge (holding dumbbells close to hips and posture is upright)

3x12/leg

SUPERSET With:

4b)Dumbbell Squats (heels elevated 2”)

3x15 to failure, then rest 60seconds)

Lets all try to get as many people joined in to make sunday universal squat day. 
We could be saving marriages here people  
Or perhaps we could turn it into a fund raising event and create awareness for childhood diabetes. 

Be sure to share your story with me in the comments below. 

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[JUST BECAUSE ITS TUESDAY]

A "GIFT" to you.

My favorite ALL-TIME Leg workout.

I call it "Death by Squats" and tomorrow I will have some even cooler stuff about "squats".

But for now....pack a lunch, leave your purse at home, grab a bucket and prepare to GROW!

Warm up:
100 Bodyweight squats
>pausing for 2-seconds at the bottom and never fully locking out or stoping at the top.

Exercise 1
Front Squats (shoulder width, feet straight)
6 sets
8 reps, rest 30 seconds
6 reps, rest 30 seconds
4 reps, then rest 3mins
4 reps, rest 1min
8 reps, rest 1min
16 reps, rest 1min

Exercise 2
Back Squats (4"outside shoulder width, toes slightly out)
Reps> 7, rest 90 seconds
7 rest 90 seconds
7, rest 90 seconds
14, rest 60 seconds
14, rest 60 seconds
21, rest 3mins

Exercise 3
Dumbbell squats
8 sets (same weight)
10reps rest 20seconds
9reps, rest 20 seconds
8 reps, rest 20 seconds
7 reps, rest 15 seconds
6 reps, rest 15 seconds
5 reps rest 10 seconds
4 reps, rest 10 seconds
3 reps, Fall over, curl up in fetal position and ask someone nicely drive you home.
(for those of you that especially enjoy torture, try exercise 3 occluded at the hip with knee wraps at 70% percieved level of tension)

Have a nice day.

Post comments and your favorite workouts of all time in the box below.

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Ladies and Gents,

Just a really quick post to ask for your help!

Well, you help me, and i'll help you.

I want TWO things of you:
1) Scroll down to the comment list below and tell me EXACTLY what you
want to learn about most with regard to muscle building nutrition?
2)Make this post go viral so I get 10,000 comments. "Like" it up, share
it up.

Why?
I just started writing a book with one of the most brilliant minds in the world
of muscle building and nutrition and we want to make sure we dont miss a thing!

Im sure I could easily think of 95% of the questions you are going to ask before
you ask them (ive been doing this stuff for a long time) but I want to get you
all involved and answer YOUR question.

Ask yourself,
-what is my weakest link?
-what about nutrition do I question?
-what about your nutrition needs to be better?
-what is holding you back from the body you want? (Knowledge wise-not financially or anabolics pls)
-what do you THINK you know, but every one else seems to be doing something different?

IF we hit 5,000 minimum comments
I am going to choose the 5 BEST entries and provide those 5 people with full 12 week diet plans to be included as part of the case studies for my new book!

Lets go big, the only way we know how!
BPak

4.3/662votes

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Part 3.
The final week.

Depletion started 7 days from the show. Friday, Saturday and Sunday were all under 75gr of starchy carbs and plenty of green vegetables.
When I take my carbs down so low, I will compensate by bringing protein and fats up a bit. The idea behind the very low carb is to tighten up that extra 10%, to deplete the muscles, and to increase insulin sensitivity in preparation for the upcoming carb load week. Without optimal insulin sensitivity while carb loading, you can eat as much as you want and youll never carb up maximally.

Depletion workouts consisted of training each body part at least twice in a 3 day period. Workouts are long, 1.5-2hrs, but the amount of actual work done to each muscle group is minimal. The goal being to deplete glycogen, not build muscle at this point. I try to train each muscle from as many different angles as possible to ensure that I am depleting as many muscles as possible.

My lady, Amanda, son Benjamin and best friend Bob Weatherill and I all packed up and headed to Vegas on Tuesday. I wanted to get into town early so I could get settled before everyone started showing up.
We arrived at 4pm Tuesday and were greeted by the film crew from “Generation Iron”. We were scheduled to shoot on Wednesday(intentionally on my end, I didn’t want to be bothered until I was settled), so much for that!

The next few days ended up being extremely busy and it seemed everyone wanted my time and attention. Normally before a show, you will find me in my room for 3 days posing, eating and sleeping. Not much else. My focus is on one thing- the contest. When im not meditating and visualizing my goal, im posing or eating.

This week however, turned out to be quite the opposite. I really didn’t have time to pose, and definitely didn’t have time to nap.
Interviews, filming, meetings, meet and greet, the expo and the arrival of friends and family from all over the world occupied my days.

On the whole, my body felt great. I knew it was going take a perfect week for me to break into the top 6(which was my goal), and things really did seem to go as planned. The only thing I can think of that would have made me better, was the rest and posing. But I truly cant complain about the entire process.
My support team(Amanda and Bob) were incredible and I couldn’t have done it without them.

My carb load started at 200g of carbs Monday and Tuesday. 500 Wednesday, 1000 Thursday and 600 Friday(the show was Friday night). Very similar to the load that I followed for the Arnold Classic earlier this year.
Carbs of choice are usually very similar to what I eat while preparing for the contest. Primarily white rice and sweet potatoes.
I’ll divide the total daily amount over 6-8meals. Meal one of the day, and meal 5 are still no carb(like I always advocate while dieting). This just allows my body to maintain insulin sensitivity, and therefore actually use the carbs im putting in.

Some of the supplements I use during the last week:
Fenugreek
Cinnamon
R-ALA(allmax)
Fish Oil
Magnesium
Tyrosine
Taurine
Zinc
Glycocarn

I try to not eat anything for 3hours before going on stage. The idea is to keep the stomach empty and blood in the muscles. My last meal before the show began was
Steak and sweet potato with some “nutzo butter” (look it up….Delicious).

This brings us to the actualy MR OLYMPIA Contest.
It was incredible and overwhelming to say the least. An incredible honour to set foot on that stage. Childhood dreams fulfilled. To hear that olympia music playing brought tears to my eyes. I know that my son was sitting in the audience brought passion to my heart and took all my fear and anxiety away.
My dad, who took me to my first olympia in 1998(i was 17- and 180lbs.) was sitting 2nd row.
My best friends in the world, my family, my incredible lady all looked on and I felt every one of them cheering for me.
Outcome aside, the Mr Olympia 2012 was every bit as incredible as I could ever have imagined it to be, and much much more.
I hope you all get to live YOUR dream.

PLease take a minute to share the blog. Comment below if you enjoyed it or learned something. Your comments keep me motivated to blog more often.

Best,
BPak

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