#ShoulderSaturday #Muscle Tip Can you isolate specific heads of your #delt? Absolutely! How? Look at "what's on top"! That's your first clue. #Delt #Shoulder Take your knowledge and physique to a whole new level. Come train with me & the MI40 Crew down in Tampa: http://www.mi40nation.com/mi40-muscle-camp/ | Ben Pakulski IFBB Pro
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#ShoulderSaturday #Muscle Tip Can you isolate specific heads of your #delt? Absolutely! How? Look at "what's on top"! That's your first clue. #Delt #Shoulder Take your knowledge and physique to a whole new level. Come train with me & the MI40 Crew down in Tampa: http://www.mi40nation.com/mi40-muscle-camp/ | Ben Pakulski IFBB Pro
27.8K viewsJul 2, 2016
FacebookBen Pakulski IFBB Pro
The best learning tool for shoulder side laterals. Turn your volume UP, take some notes and get ready to learn some Muscle Intelligence ladies and gents. | Ben Pakulski IFBB Pro
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The best learning tool for shoulder side laterals. Turn your volume UP, take some notes and get ready to learn some Muscle Intelligence ladies and gents. | Ben Pakulski IFBB Pro
32.1K viewsApr 7, 2017
FacebookBen Pakulski IFBB Pro
One of my best tips for back: Your ability to externally rotate, and maintain that position, you'll notice a massive increase in tension on your working lat(s). | Ben Pakulski IFBB Pro
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One of my best tips for back: Your ability to externally rotate, and maintain that position, you'll notice a massive increase in tension on your working lat(s). | Ben Pakulski IFBB Pro
39.4K viewsDec 6, 2016
FacebookBen Pakulski IFBB Pro
How to get shredded in 2025? Simple. Not easy. Dial in your recovery: creatine, collagen, electrolytes. Train hard 4x/week. Move every day. Fuel with high protein, whole foods. Then repeat. Over and over. This is your blueprint. Execute. | Ben Pakulski IFBB Pro
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How to get shredded in 2025? Simple. Not easy. Dial in your recovery: creatine, collagen, electrolytes. Train hard 4x/week. Move every day. Fuel with high protein, whole foods. Then repeat. Over and over. This is your blueprint. Execute. | Ben Pakulski IFBB Pro
4.3K views10 months ago
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Form check. How did I do? This little exercise combo has always been a staple in my training. It helps me assess where my strength and shoulder function sit. Guess the weight?! I am the chief of the form police 👮‍♂️🚨. | Ben Pakulski IFBB Pro
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Form check. How did I do? This little exercise combo has always been a staple in my training. It helps me assess where my strength and shoulder function sit. Guess the weight?! I am the chief of the form police 👮‍♂️🚨. | Ben Pakulski IFBB Pro
4.5K viewsMar 20, 2025
FacebookBen Pakulski IFBB Pro
The secret to arm growth is not heavier weight or more volume. It is stability. The more stable your body is, the more contractile force your brain can send to the muscle. If your shoulder is shifting, if your torso is swaying, if you are throwing weight from point A to point B, you are leaking tension. And tension is what builds muscle. Lock your body in. Create stability. Then contract with intent. This is how you build biceps and triceps that actually grow. Want Bigger, Stronger Arms in Just
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The secret to arm growth is not heavier weight or more volume. It is stability. The more stable your body is, the more contractile force your brain can send to the muscle. If your shoulder is shifting, if your torso is swaying, if you are throwing weight from point A to point B, you are leaking tension. And tension is what builds muscle. Lock your body in. Create stability. Then contract with intent. This is how you build biceps and triceps that actually grow. Want Bigger, Stronger Arms in Just
1.8K views4 months ago
FacebookBen Pakulski IFBB Pro
After 40, leg training has to evolve. It’s no longer about how much weight you can throw on your back, it’s about picking the right movements that protect your joints, maximize recruitment, and keep you athletic for decades. Here are my 5 non-negotiables: - Leg extensions to prime the knees. - Hack squats for maximum quad output. - Front squats for trunk quad strength. - Walking lunges for range and resilience. - Single-leg presses for mobility and balance. Train smart now, and your legs will ca
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After 40, leg training has to evolve. It’s no longer about how much weight you can throw on your back, it’s about picking the right movements that protect your joints, maximize recruitment, and keep you athletic for decades. Here are my 5 non-negotiables: - Leg extensions to prime the knees. - Hack squats for maximum quad output. - Front squats for trunk quad strength. - Walking lunges for range and resilience. - Single-leg presses for mobility and balance. Train smart now, and your legs will ca
1.1K views6 months ago
FacebookBen Pakulski IFBB Pro
Training in your 40s, 50s, and 60s can’t look like it did in your 20s. If it does, you’re begging for injuries and stalled progress. Here’s the shift: 1. Go heavier (with control). 2. Slow down. 3. Use more range, not less. 4. Cut training volume. 5. Increase frequency. The goal isn’t just muscle, it’s strength, resilience, and longevity. Train smart now, so you’re still capable at 60, 70, 80 . | Ben Pakulski IFBB Pro
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Training in your 40s, 50s, and 60s can’t look like it did in your 20s. If it does, you’re begging for injuries and stalled progress. Here’s the shift: 1. Go heavier (with control). 2. Slow down. 3. Use more range, not less. 4. Cut training volume. 5. Increase frequency. The goal isn’t just muscle, it’s strength, resilience, and longevity. Train smart now, so you’re still capable at 60, 70, 80 . | Ben Pakulski IFBB Pro
78K views7 months ago
FacebookBen Pakulski IFBB Pro
The #1 thing you MUST be doing to grow your chest is: ✅ Train your upper back effectively. If you don’t have the ability to stabilize your shoulder blades, bringing them back and down, you’re not going to be able to produce force in your chest. What’s your favorite upper back exercise? Drop it in the comments for guys in our community looking to grow their chest. | Ben Pakulski IFBB Pro
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The #1 thing you MUST be doing to grow your chest is: ✅ Train your upper back effectively. If you don’t have the ability to stabilize your shoulder blades, bringing them back and down, you’re not going to be able to produce force in your chest. What’s your favorite upper back exercise? Drop it in the comments for guys in our community looking to grow their chest. | Ben Pakulski IFBB Pro
662 viewsJun 6, 2024
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Most men struggle to build their chest not because their pecs are weak but because their backs can’t stabilize. If you can’t hold retraction and depression (shoulder blades pulled back and down), you’ll leak power on every press and fly. That’s why my favorite chest warm-up starts with training the back, building stability, control, and strength at the end ranges. Then I superset with a cable fly in external rotation to protect the shoulders and challenge the pecs from the right angle. Stronger
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Most men struggle to build their chest not because their pecs are weak but because their backs can’t stabilize. If you can’t hold retraction and depression (shoulder blades pulled back and down), you’ll leak power on every press and fly. That’s why my favorite chest warm-up starts with training the back, building stability, control, and strength at the end ranges. Then I superset with a cable fly in external rotation to protect the shoulders and challenge the pecs from the right angle. Stronger
1.1K views6 months ago
FacebookBen Pakulski IFBB Pro
Want bigger arms? Good. It's so much easier than you think. You see, most people focus on working harder, lifting heavier, doing more, or more often. This is what you're told works. But it makes absolutely no sense. You're just missing the single most important piece to the muscle building puzzle. The thing that every other athlete in the world knows and applies, but people forget when it comes to adding muscle. Practice does NOT make perfect. Practice makes permanent. PERFECT PRACTICE makes per
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Want bigger arms? Good. It's so much easier than you think. You see, most people focus on working harder, lifting heavier, doing more, or more often. This is what you're told works. But it makes absolutely no sense. You're just missing the single most important piece to the muscle building puzzle. The thing that every other athlete in the world knows and applies, but people forget when it comes to adding muscle. Practice does NOT make perfect. Practice makes permanent. PERFECT PRACTICE makes per
490.5K viewsFeb 18, 2020
FacebookBen Pakulski IFBB Pro
Ben Pakulski - Performance Coach on Instagram: "Comment “Get Protein” and get the free PDF: “Burn Fat & Build Muscle Over 35.” Here are the 5 ways exercise must change for men over 40. 1. Heavier Weights: I push strength with 5-7 reps. It sounds counterintuitive, but aging demands it. Form stays perfect—control is non-negotiable. 2. Slower Tempo: I’ve dialed back the speed. Fast, heavy lifts invite injury. For speed work, I drop the weight and switch to smarter resistance, not just free weights.
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Ben Pakulski - Performance Coach on Instagram: "Comment “Get Protein” and get the free PDF: “Burn Fat & Build Muscle Over 35.” Here are the 5 ways exercise must change for men over 40. 1. Heavier Weights: I push strength with 5-7 reps. It sounds counterintuitive, but aging demands it. Form stays perfect—control is non-negotiable. 2. Slower Tempo: I’ve dialed back the speed. Fast, heavy lifts invite injury. For speed work, I drop the weight and switch to smarter resistance, not just free weights.
10.7K views3 months ago
Instagrambpakfitness
Ben Pakulski Chest Training Workout, Chest Muscle Activation Exercise
Ben Pakulski Chest Training Workout, Chest Muscle Activation Exercise
175.5K viewsDec 9, 2015
YouTubeBen Pakulski - Muscle Intelligence
Ben Pakulski - Performance Coach on Instagram: "After 40, your body doesn’t forgive excuses. Train smart, eat clean, sleep well, and show up every single day. Get to work!"
Ben Pakulski - Performance Coach on Instagram: "After 40, your body doesn’t forgive excuses. Train smart, eat clean, sleep well, and show up every single day. Get to work!"
43.8K views10 months ago
Instagrambpakfitness
Ben Pakulski Barbell VS Dumbbell (Bench Press)
3:39
Ben Pakulski Barbell VS Dumbbell (Bench Press)
282.2K viewsJul 1, 2013
YouTubeBen Pakulski - Muscle Intelligence
Team ALLMAX Athlete: Ben Pakulski - Leg Day
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Team ALLMAX Athlete: Ben Pakulski - Leg Day
130.9K viewsJan 30, 2012
YouTubeAllmax Nutrition
Delt Training for Boulder Shoulders | MI40 University - Ben Pakulski
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Delt Training for Boulder Shoulders | MI40 University - Ben Pakulski
314.1K viewsSep 10, 2014
YouTubeBen Pakulski - Muscle Intelligence
Ben Pakulski Teaches Bicep Training & Biceps Workout Tips
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Ben Pakulski Teaches Bicep Training & Biceps Workout Tips
1.8M viewsSep 16, 2013
YouTubeBen Pakulski - Muscle Intelligence
How To Build Massive Rear Delts Ft. BEN PAKULSKI
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How To Build Massive Rear Delts Ft. BEN PAKULSKI
574.3K viewsMar 5, 2020
YouTubeMike Thurston
Ben Pakulski How Do I Build Inner Upper Chest Muscle
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Ben Pakulski How Do I Build Inner Upper Chest Muscle
679.4K viewsJun 29, 2013
YouTubeBen Pakulski - Muscle Intelligence
Shoulder Workout | Shoulder Training With Ben Pakulski
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Shoulder Workout | Shoulder Training With Ben Pakulski
160.8K viewsOct 8, 2014
YouTubeBen Pakulski - Muscle Intelligence
Ben Pakulski Shows How to Build Titan Triceps with John
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Ben Pakulski Shows How to Build Titan Triceps with John
456K viewsAug 21, 2014
YouTubeBen Pakulski - Muscle Intelligence
Back Workout For Mass - Optimally Work out Your Back
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Back Workout For Mass - Optimally Work out Your Back
259.7K viewsJul 17, 2014
YouTubeBen Pakulski - Muscle Intelligence
The Best Science-Based PULL Workout For Growth (Back/Biceps/Rear Delts)
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The Best Science-Based PULL Workout For Growth (Back/Biceps/Rear Delts)
4.3M viewsFeb 9, 2020
YouTubeJeremy Ethier
How to Squat with Ben Pakulski, BodyPower Muscle Building Session
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How to Squat with Ben Pakulski, BodyPower Muscle Building Session
92.1K viewsMay 15, 2016
YouTubeBen Pakulski - Muscle Intelligence
Ben Pakulski - Performance Coach on Instagram: "3 Exercises You Should Never Do! Want to stay strong, pain-free, and functional for decades? Then STOP doing these: 1. Behind-the-neck pulldowns – You don’t have the external rotation. 2. Upright rows – You don’t have the internal rotation. 3. Jefferson squats – The worst exercise ever created. Period. Holding a bar between your legs while rotated and flexed? Makes zero sense. Even the godfather of back pain, Dr. Stu McGill, would tell you the same
Ben Pakulski - Performance Coach on Instagram: "3 Exercises You Should Never Do! Want to stay strong, pain-free, and functional for decades? Then STOP doing these: 1. Behind-the-neck pulldowns – You don’t have the external rotation. 2. Upright rows – You don’t have the internal rotation. 3. Jefferson squats – The worst exercise ever created. Period. Holding a bar between your legs while rotated and flexed? Makes zero sense. Even the godfather of back pain, Dr. Stu McGill, would tell you the same
Mar 26, 2025
Instagram
Ben Pakulski - Performance Coach on Instagram: "At 40+, leg training isn’t about going heavier, it’s about eliminating weak links. Every movement I choose is intentional. I start from the ground up: foot, ankle, knee, hip. If there’s tightness, there’s weakness and that’s a liability I won’t tolerate. You’ll see me doing overhead lunges, slight hip rotation, and specific adductor loading. Why? Because my body wants to avoid what’s weak. I train into it instead. No instability. No compensation. N
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Ben Pakulski - Performance Coach on Instagram: "At 40+, leg training isn’t about going heavier, it’s about eliminating weak links. Every movement I choose is intentional. I start from the ground up: foot, ankle, knee, hip. If there’s tightness, there’s weakness and that’s a liability I won’t tolerate. You’ll see me doing overhead lunges, slight hip rotation, and specific adductor loading. Why? Because my body wants to avoid what’s weak. I train into it instead. No instability. No compensation. N
30.3K views9 months ago
Instagrambpakfitness
The BEST Form for One-Arm Dumbbell Row | Ben Pakulski
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The BEST Form for One-Arm Dumbbell Row | Ben Pakulski
691.9K viewsAug 9, 2017
YouTubeMind Pump TV
Ben Pakulski Back Training (BIG Back Training)
4:30
Ben Pakulski Back Training (BIG Back Training)
219.8K viewsAug 2, 2013
YouTubeBen Pakulski - Muscle Intelligence
Colossal Calf Training | MI40 University - Ben Pakulski
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Colossal Calf Training | MI40 University - Ben Pakulski
187.9K viewsSep 5, 2014
YouTubeBen Pakulski - Muscle Intelligence
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