Shoulder Saturday Tip: Can you isolate specific heads of your delt? Absolutely! How? Look at "what's on top"! That's your first clue. ***Take your knowledge and physique to a whole new level. Come train with the MI40 Crew down in Tampa: http://www.mi40nation.com/mi40-muscle-camp/ | Ben Pakulski IFBB Pro
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Shoulder Saturday Tip: Can you isolate specific heads of your delt? Absolutely! How? Look at "what's on top"! That's your first clue. ***Take your knowledge and physique to a whole new level. Come train with the MI40 Crew down in Tampa: http://www.mi40nation.com/mi40-muscle-camp/ | Ben Pakulski IFBB Pro
21.6K viewsSep 3, 2016
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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
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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
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Dr. Shallow joins me today to walk me through assessing my poor #shouldermobility. These issues often happen due to #training injuries or due to poor execution. If you want to learn how to avoid these types of injuries and build maximum #muscle in the shortest time possible, check out our camp dates at musclecamps.com Next up Toronto April 5-7! | Ben Pakulski IFBB Pro
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Dr. Shallow joins me today to walk me through assessing my poor #shouldermobility. These issues often happen due to #training injuries or due to poor execution. If you want to learn how to avoid these types of injuries and build maximum #muscle in the shortest time possible, check out our camp dates at musclecamps.com Next up Toronto April 5-7! | Ben Pakulski IFBB Pro
40.6K viewsMar 16, 2019
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Still back squatting like you’re 25, that’s a mistake. At 40 , I train legs with surgical intent: → Hack squats for force → Front squats for structure → Lunges for range → Single-leg press for mobility → Extensions for prep Strength is the goal. Longevity is the filter. | Ben Pakulski IFBB Pro
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Still back squatting like you’re 25, that’s a mistake. At 40 , I train legs with surgical intent: → Hack squats for force → Front squats for structure → Lunges for range → Single-leg press for mobility → Extensions for prep Strength is the goal. Longevity is the filter. | Ben Pakulski IFBB Pro
5.1K views3 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
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I hope you are all enjoying my 30 days of tips! Today I'm giving you two tips to grow a thick, wide back! If you would like to receive all of my muscle building tips, head over to http://bit.ly/30daysofmi and sign up for free! | Ben Pakulski IFBB Pro
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I hope you are all enjoying my 30 days of tips! Today I'm giving you two tips to grow a thick, wide back! If you would like to receive all of my muscle building tips, head over to http://bit.ly/30daysofmi and sign up for free! | Ben Pakulski IFBB Pro
11.1K viewsApr 23, 2018
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The importance of scapula stabilization is often overlooked in bodybuilding. However, it will massively help with your ability to build quality muscle, injury free. Hit play and turn your volume UP. | Ben Pakulski IFBB Pro
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The importance of scapula stabilization is often overlooked in bodybuilding. However, it will massively help with your ability to build quality muscle, injury free. Hit play and turn your volume UP. | Ben Pakulski IFBB Pro
27.9K viewsDec 3, 2016
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2:44
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
78.1K views8 months ago
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0:55
Let’s breakdown the Incline Dumbbell Curl: Proper setup is key here, so pay attention to this cue: Put your arms by your side and push back slightly. If your shoulders start to upwardly rotate, you’ve gone too far. Then, match the bench angle to your body’s angle. ✅ Keep your posture erect ❌ Don’t let your shoulder rotate through the motion If your shoulders fatigue before your biceps when you’re doing curls, then this exercise is for you. Let me know in the comment section which exercise I shou
658 viewsFeb 27, 2024
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1:11
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 views5 months ago
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0:32
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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2:01
After 40, the best exercise isn’t the one that looks cool or loads the most weight. It’s the one that fits your body and allows full effort with perfect form. Here’s the formula I teach: Output exercises → the ones that feel great and let you go all-out. Skill acquisition exercises → the ones you’re not great at yet, but need to practice. Master both and you’ll build muscle without breaking down. | Ben Pakulski IFBB Pro
1.4K views8 months ago
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1:03
If you are a man over 40 and want to maximize muscle, this matters more than weight, volume, or intensity. Muscle is built through control, not momentum. If you can control every millimeter of a rep, you can control the entire movement. If you can control the smallest range, you can own the full range. This is why I teach what I call the three inch rep. At the bottom of a squat. The stretch of a lunge. The lengthened position of a press or pull. Master the first inch. Then the second. Then the t
1.4K views4 months ago
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1:00
This stuff is important to know, so turn off all distractions and PAY ATTENTION! 95% of gym goers have absolutely no idea what they’re doing, how to do it, or even why they’re doing it! If you’re reading this, then you’re someone who CARES about getting results. I’ve taken the time to identify the 6 most important things that every single person in the world who cares about changing the way their body looks MUST apply to maximize their time, their workouts, and their body. Man or woman. Young or
97.1K viewsMar 15, 2022
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1:53
How to prepare for the best workout of your life and possibly the best injury prevention method. Turn your volume UP - sorry about the terrible video work. | Ben Pakulski IFBB Pro
24.8K viewsMar 29, 2017
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1:01
One of the biggest training mistakes I see is confusing speed, strength, and muscle. They are not the same thing. So they shouldn’t be trained the same way. If you want speed or strength, reps need to be fast. Rest long enough to keep output high. Power drops when recovery is incomplete. If you want muscle, fatigue matters. Time under tension matters. Those last hard reps recruit the fibers you want. That means different rest. Different intent. Different execution. Separate strength work from mu
1.3K views4 months ago
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Comment “Better Health” and I’ll send you the link to join my newsletter, where I send out tips, tricks and information that will help you turn your health into your greatest asset. 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 a
59K viewsFeb 25, 2025
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1:41
Gentlemen, if your shoulders are tight and your back is not growing, your serratus is likely weak. When the serratus does not do its job, the traps and neck take over. That is where pain, stiffness, and poor overhead motion come from. Lock the elbows. Push the shoulders away. Maintain that reach as you move the arms overhead and across different angles. This is not stretching. It is active control. Strong shoulders require a strong serratus. Mobility follows stability. | Ben Pakulski IFBB Pro
2.2K views4 months ago
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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
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Ben Pakulski - Performance Coach on Instagram: "After 40, the goal isn’t to prove how hard you can go. It’s to prove how long you can last."
10.1K views4 months ago
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Ben Pakulski - Performance Coach on Instagram: "Comment “MUSCLE” and I’ll send you the full 12-part muscle-building framework built for men over 35. If you want real hamstring growth, stop isolating the leg and start controlling the body. This movement works because the heel stays fixed and the body moves around it. That reversal forces the hamstrings to do real work, not assisted work. Straight body equals maximum demand. More hip bend equals less demand. Brace your glutes. Brace your abs. Move
27.3K views3 months ago
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Why you're NOT doing Side Raises completely right - Pro Bodybuilder Ben Pakulski
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Ben Pakulski Barbell VS Dumbbell (Bench Press)
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Team ALLMAX Athlete: Ben Pakulski - Leg Day
130.9K viewsJan 30, 2012
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Delt Training for Boulder Shoulders | MI40 University - Ben Pakulski
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Ben Pakulski Teaches Bicep Training & Biceps Workout Tips
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How To Build Massive Rear Delts Ft. BEN PAKULSKI
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Ben Pakulski How Do I Build Inner Upper Chest Muscle
679.4K viewsJun 29, 2013
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Ben Pakulski Shows How to Build Titan Triceps with John
456.3K viewsAug 21, 2014
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The BEST Form for One-Arm Dumbbell Row | Ben Pakulski
691.9K viewsAug 9, 2017
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