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BEN PAKULSKI: Good Habits
Pakman is settling into his new home and starting a new style of training!
by Ben Pakulski on Jul 11, 2011


After 4 weeks of writing my new book in Toronto and training only a couple times a week, my little offseason break is over and time to get back to work! My first few weeks in Tampa has been great. Training at Downtown Powerhouse and doing my best to establish an energy of focus and intent in my new home.

I’m a big believer in the fact that life is all about habits you create. You either make life easy, or you make it challenging based on the habits that have formed from daily activities and routines. Every time I move, I make it a point to form the habits that I am looking to carry forward from the minute I arrive there. If I want to eat well in the future, don’t buy junk food. Only eat the foods that you want to see yourself eating in an ideal situation. Ever notice how you might justify eating different foods that you would otherwise never eat when you go home to visit parents, or grandparents? It’s because you’re used to eating that way when you’re in that environment. Or that you might justify having a few drinks when you meet up with old college buddies? Even though you don’t really do that anymore! Old habits die hard peeps! You’re brain associates people and places with certain habits you have built in those surroundings. This is one of my “tricks” to success!

My new program and nutrition plan is designed and implementation has begun.
Many new variables have been included this year that have never been considered before. As always, I make it a point to make drastic changes from show to show, and this year is going to be no exception.

I am training 5 days a week most weeks. Some weeks I back that down to 4 days, but I train twice a day. This is the first year in awhile that I have someone overseeing my periodization and keeping track on my body’s ability to recover and grow.

I feel like a kid at Christmas every time I start implementing a new program. Its just so interesting to me to see what amazing changes I will undergo. I am stronger than ever and my body feels healthy and injury free. I will be bringing an even more balanced physique to the stage this year.

Current Split:
M-Back
T-Chest/Biceps
W-OFF
Th-Shoulders/Tris
F-Back
Sat-Legs
S-OFF
(This is every other week, one week I train back twice, one week I train it once and take the extra day off)

Some of you may have noticed on my personal blog or on my fan page that I am training certain body parts twice in one day…..yup, this is true! I wouldn’t recommend it for most people. There are just way too many variables to consider before undertaking this type of training program. BUT, if you’re looking to make some sick gains really fast…I am including a section on it in my new book. Which is to be released this fall!

Keep striving for greatness in all that you do!
BPak

Le 9 juillet au NPC Southern States 2011

Sur la dernière les jambes c'est abusé !! Après du haut il est bien trop gras pour pouvoir juger, mais comme ca je dirais que ses pecs son un peu en retard...

11 juillet 2011

1 ère fois que je le vois sourire!!!les mecs ont du prendre un pied fou!!!sacré surprise!!!

LEECH a écrit:

Samedi à Vancouver ,en démo aux BC Provincials

Photos du 16 juillet :

http://contest.bodybuilding.com/gallery/contest/22492/event/1/division/452/

J'accroche vraiment pas les photos hors saison. Même si c'est à ce moment la que le muscle se fait, j'aime pas trop

hors saison Ben c'est vraiment pas ça.
Il ne devrait JAMAIS poser de dos en hors saison JAMAIS !!
Je comprends pas les gens qui paient pour le faire venir en guest, vraiment ... Je préfère encore avoir un parfait inconnu avec un physique bien propre et beau qu'une "star" hors forme.

J'ai pas l'impression qu'il prend des bras ou du dos le haut n'est pas terrible du tout .

BEN PAKULSKI: Always Learning!
No matter how much you think you know, someone is always smarter...
by Ben Pakulski on Jul 25, 2011


Many of you are wondering when I will be hitting the stage again. After a few months of “down time,” I am back training full steam in preparation for the 2012 FLEX Pro and Arnold Classic. I really enjoyed those shows last year and I feel I needed time to grow and improve certain areas in order to be able to hang with the best in the world. Feb 2012….its ON!!

I had been traveling a lot so it gets difficult to train and eat enough food. I am sitting currently at around 305lbs. When I travel, I keep my eating really simple and try to maintain high calorie intake through healthy fats. I always travel with almond butter, cashews, walnuts, protein powders, and oats. My fat intake can sometimes get as high as 40% when I’m on the road, because its convenient and Its difficult to get in other healthy meals. Not always the best for body composition, but great for helping to heal the body and reduce inflammation (I bet I’d have beautiful hair if I had any!)

Last week, I was able to travel back to LA and train in Venice for a week. Great to see friends I hadn’t seen in a few months. Training with Chris Cormier, Justin Lovato, Eli Blahut, Joey Gloor, ….always great workouts. Thanks boys! Nobody puked, so it was abad week! That place seriously needs its own reality TV show(call me NBC!). The characters never cease to make me chuckle



After LA, I had a guest posing in Vancouver Canada, I have never spent any amount of time there, but it’s an incredibly beautiful place and the people love their athletics! Check it out if you ever get a chance. The way home was an adventure of cancelled flights and scummy hotels, but that’s another blog all together.

It seems that the entire bodybuilding world now knows that I have been lucky enough to train a few times with the world’s number one strength and conditioning coach, Charles Poliquin. Charles is based in Rhode Island, and for those of you that don’t know who he is, he’s the guy writing the text books that everyone has learned from for the last 25 years. He has trained hundreds of world champion and Olympic athletes. I’m pretty sure Charles has every text book and research paper ever written, memorized in his brain. It really seems the man knows everything when it comes to the body. Unlike most people, he can tell you WHY something is true, and not just what you should do. The great thing about Charles is that he is very down to earth, and truly loves what he does. Super cool guy.

The list of things he has helped me with thus far is enormous. Having someone with his trained eye to watch me train and correct the little details (and the huge glaring ones!) is priceless. Charles has revamped my training volume, frequency, and even made significant suggestions to my nutrition plan. Like me, Charles is also gluten sensitive and avoids it completely. A few people have asked if I no longer work with Charles Glass. As a matter of fact I definitely still do. I love working with him and will continue to do so for contest prep. What Poliquin does is very different from what Glass does. As it turns out, the two men know each other and have a tremendous amount of respect for one another. It humbles me each time I get to train with either of these men. I’ve been looking up to them since I was 15 years old.

In an attempt to learn even more from Charles, I have signed up for his training and biosignature courses in the fall. No matter how much you think you know, someone is always smarter and can teach you something that may take your training to the next level. Charles and I will be holding 5 day “Hypertrophy Camps” in the fall. These camps will be in great detail, very intense, and very exclusive. Max 12 participants per camp, so as to ensure every one gets as much individual attention as they require to learn and get their asses whooped in some killer 2/day workouts!
Check out www.CharlesPoliquin.com and www.Benpakulski.com for details in coming weeks.

Keep striving for greatness in all that you do!
BPak

sur la deuxième photo , on dirait un bloc, une masse mais sur la dernière de dos , bon c'est du H.S ok mais c'est pas trop sa....

Dos très "plat" sur la dernière

Ben Pakulski: Row to Grow!
BPak's tips for perfect form and a big back!
by Ben Pakulski on Aug 2, 2011



Another awesome week of training in BPak Land. Killed back twice this week: One day is heavy rows and pull ups; the other day is very meticulous contraction and back to basics with deadlifts at the end of the workout.

I had been told to avoid deads last contest season for fear it might build my waist. I say bullshit! I’ve been deadlifting Mack trucks since I was 17 and always manage to get my waist smaller than 34 inches. The only time my waist grows is if I get lazy and don’t train my abs or overeat. Bottom line! SO….back to basics and make this back explode.

I have given special attention this year to using only perfect form on every thing I do. Bit of a shot to the ego when it comes to weights, but they have gone back up relatively quickly. What does perfect form mean? Ahhh the question every aspiring bodybuilding should be asking! (and likely is!) Perfect form is getting a muscle AS SHORT AS POSSIBLE! And conversely, as long as possible, although both are not always possible in the same exercise. This should be the basis for where every workout begins. HOW DO I GET A MUSCLE AS SHORT AS POSSIBLE?

First, what does that mean? And what does a fully shortened muscle look like for each and every body part? If you don’t know the answers to these questions, and you’re trying to build muscle, you’re wasting time. Now, that doesn’t mean that you’re not going to build ANY muscle (if you use the “shake weight” enough times you will eventually build some muscle). However, if you’re like most people I know, you value your life and don’t want to waste your time in the gym. Who wants to work hard and not building muscle effectively…right?

Each week I will try to explain ONE exercise and what it means to fully shorten that muscle and HOW to do it! Since the theme for this week is BACK, here it goes for LATS…

The lats primary functions are to “adduct, extend and internally rotate the humerus.” Although there may be a few other functions in there, depending on specific fiber direction, these are the main ones we need to be concerned with. So, what does that mean? From the “anatomical position” (standing with arms at your sides, palms facing forward), it simply means: Bring your arm closer to your side, rotate the shoulder inward (so your palm is facing behind you), and extend your arm as far as possible behind you (without moving any other part of your body). TRY IT! See how it feels.

If you’re not getting close to this position in your workouts, you’re wasting time!
It doesn’t necessarily mean that you need to do exactly this position on every exercise. Some exercises are slightly different angles etc. But this should be the primary goal and on your mind when executing each and every set and rep.

My workout looked like this:
Reverse Grip Seated cable row 4x15 (180, 225, 225, 225lbs)
One arm dumbbell row 4x12(130, 140, 140,140)
Overhand barbell row 4x15(315)
Deadlift 4x20 (315 for 23 on first set, then 405lbs for 3 sets: 20, 17,17 reps) We kept the deads light cause I hadn’t deadlifted in almost 3 months.

If this exercise execution worked for you and you want to see the next one ASAP….. as soon as I see 50 comments and feedback on the blog, I’ll post the next one! I want to hear your feedback!

GROWTIME!!
BPak

dos vraiment trop plat a part les cuisses le reste c pas bien gros

Bah il a de sacrées épaules, des jambes extraordinaire et c'est tout.....pour le reste c'est sa tronche de SS-Gruppenführer de bande dessiné qui l'aide pas mal.