Ben Pakulski Guest Post, creator of Mass Intentions 40
Question: Ben, please identify the number one training mistake that would be preventing individuals from achieving maximal muscle gains.
Answer: Mistake number one is never knowing what the right amount of exhaustion is
Have you ever left the gym wondering if you could have done more? If you should have done more? I know I have. Heck, there has even been days when I comtemplated going back in the gym because I just didn’t KNOW that my muscles were exhausted. That’s a terrible feeling.
I don’t know about you, but when I go to the gym I want to KNOW that my time is well spent and im not wasting my days and getting less results than I am after.
Here is the next cutting edge intensifier in muscle building: NOS
Guest Post from Ben Pakulski
Question: Ben, please identify the number one training mistake that would be preventing individuals from achieving maximal muscle gains
Answer: Well, we all know “the guy” in the gym that throws a ton of weight on the bar and moves it with terrible form and looks like hes going to hurt himself. He is the root of many of our jokes, and definitely gets a lot of sideways looks from the patrons of the gym.
We’ve all asked ourselves “WHAT is he trying to do?” Chances are, he has no clue. He comes in the gym everyday and does the exact same thing week in and week out because he really has NO IDEA what he is trying to do. Therein lies the problem!
Guess what, more likely than not, you have all been guilty of doing this too at some point in your life (whether you care to admit it or not).
The first thing you need to do is identify your desired goal. If your goal is to build muscle, then you have come to the right place and you should take a minute listen up.
The one and ONLY most important factor that you need to consider when it comes to your quest to build muscle, is TENSION. (More on that in a minute.)
We have all heard people speak about mind-muscle connection, or that you’ve got to really “squeeze” a muscle to make it grow. I don’t know about you, but for most people this is a really hard concept to figure out. Those of us that “get” what it means, still really have a difficult time putting it to action.
The good news is, this is quite a simple concept and I will show you how to apply it to building your muscles literally TWICE as fast.
Here is what you need to know:
This is a follow up to my previous post where I shared Ben’s Top 5 Fat Loss Tips, from his seminar Advanced Techniques for Muscular Hypertrophy and Fat Loss. This time I want to discuss his Top 5 Muscle Building Tips.
Muscle Building Tip #1: Understand Muscle Function and Train with Focus
One of the first things Ben spoke about was how important it was to have a decent understanding of the function of the muscles you are training. Learn their origins and insertions on your body, what their action is when they contract, understand how to fully shorten the muscle, and focus on creating tension in the target muscles when you are training. Your muscles don’t know how much weight you are moving… they only respond to how much tension you place on them.
Once you understand basic muscle function, you can manipulate your exercises to better target your muscles more effectively. You can learn how to create more tension in the muscles you are training without necessarily using heavier weights.
I recently attended a seminar lead by professional bodybuilder, trainer, and educator, big Ben Pakulski (BPak). In his presentation, Advanced Techniques for Hypertrophy and Fat Loss, Ben shared some important tips for gaining muscle and shedding fat. In this post I wanted to share with you his 5 Powerful Fat Loss Tips.
Fat Loss Tip #1: Carbohydrates are NOT the body’s preferred energy source!
Although carbs are burned faster than fat, they are not the most efficient or healthiest energy source. Carbs have only 4 kcal per gram, whereas fat has 9 kcal per gram… more than twice the available energy. Fat is also a slower burning fuel source and will provide longer lasting energy. Fat is an essential nutrient, as is protein (Note: Essential Fatty Acids in fat; Essential Amino Acids in protein; carbohydrates are non-essential), and even most saturated fats and cholesterol are healthy and necessary, EXCEPT if consumed along with carbs! That’s right, that bacon for breakfast isn’t necessarily a bad thing in moderation, UNLESS you eat it along with sugar (such as pancakes and syrup)… that’s when the saturated fats become an issue! Continue reading
My last few 6 Pack Abs tutorials have focused on the training program and specific exercise demonstrations. However, as I’ve said before, getting leaner depends mostly upon how you eat. Abs are made in the kitchen. In addition to an intelligent nutrition plan there are several supplements that will support your fat loss endeavors. This short video discusses my choices for the Top 6 Fat Loss Supplements for 6 Pack Abs.
As I discussed in my previous “6 Pack Abs” tutorials, the key factors for revealing your abs are:
2) Nutrition – Reduce carbs (especially high GI carbs and starches like most grains), avoid processed foods, include healthy fats and proteins, stay hydrated, watch your portions, track your caloric intake, and pay attention to peri-workout nutrition. Check out my blog post on nutrition here => Nutrition Guidelines for 6 Pack Abs
A good full body training program (like the one I outlined in my previous tutorials) that will burn calories, increase your metabolism, and bring on the After-Burn Affect, along with an intelligent nutrition plan, will help you reduce body fat while maintaining your lean muscle tissue. This is the key to revealing your abs… fat loss through a solid nutrition and fat loss plan; core training alone does NOT reduce belly fat. Once you have been training for a while and have developed a decent strength base while improving your body composition, you will benefit from including some more challenging exercises for your midsection in your exercise routine to make your abdominals really “pop”.