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MI40 Xtreme 2.0




The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance
and care of your physician. Consult your physician before beginning this program as you would
with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.
By continuing with the program you recognize that despite all precautions on the part of
Pakulski Fitness International, there are risks of injury or illness which can occur because of
your use of the aforementioned information and you expressly assume such risks and waive,
relinquish and release any claim which you may have against Pakulski Fitness International, or
its affiliates as a result of any future physical injury or illness incurred in connection with, or as
a result of, the use or misuse of the program.





Everyone wants a great set of abs.
A tight midsection not only makes you look awesome, but makes you feel fit and confident.
We all know, or you should by now, that without a proper nutrition program, all the ab training
in the world wont help you. So before you dive into this program, make sure you have all of
your nutrition dialed in and make it a point to plan for success.
An accredited and experienced nutritionist can run you from $400-$1000 for ONE diet,
so unless youve got that kind of money to burn, get to work reading the MI40-X Nutrition
Manual, Supplement Guide, as well as the
FAQ document. All of those have plenty of
info that will help you design the perfect
program for yourself.
If you still dont know where to start, you can
always order a custom-made meal plan from
me via your MI40-X download page!

Now on to the good stuff How to build

Professional bodybuilders and fitness
models have the best abs in the world, no
doubt about that. They place a LOT of tension through their midsections with heavy lifting,
and the best ones pay a lot of attention to their core training and control.
For those of you that have never had abs before, dont worry, theyre under there, well teach

you how to bring them out, and save you a TON of time and frustration.
And just let me clear the air on something, AB training WILL NOT make your waist thick. Just
like curling a soup wont make your biceps big. Your body will adapt to the resistance way
sooner than it will be able to grow, and you will never use enough resistance to build any size
(unless youre training like a strongman for 10 years).

Lets get right to it, ab training is just like any other muscle under the MI40 principles, but
with a few other minor considerations. If youre starting to understand the concepts behind
building other body parts, and how to execute exercises for those, then youve got a good
head start. Near-all those tips and rules will apply here as well.

The keys to your success:

Just as youll see if you watch the 6 essentials of exercise videos (available on the MI40-X
download page), there are a few keys to achieving success that should be applied across the
board for all exercises.

1) Use a FULL Range.

Knowing what this is, and it may not be as simple as you think, is imperative (see FUNCTION

2) Initiate with the working muscle (the

abdominals in this case).
Begin the movement in a fully lengthened position (spinal extension), with the antagonist
muscle contracted (erector spinae of the low back). Initiate by sucking the stomach IN, then
think about flattening out the rib cage. If your spine is extended to begin with, your rib cage
will likely be pointing upward. Flatten the rib cage by bringing it closer to your hips. This will
ensure that youre starting the movement with the right muscles. Even if you can only move 2

inches at first, do it right and you will get stronger with time and persistence.

3) Maintain Tension.
- Slow, continuous, deliberate.
- No hiccups, no jerking, no swinging.
- Try to keep the muscles engaged as long as possible. Time under Tension (TUT) is king for
Learning to HOLD your contraction in the shortest position is probably one of the most
valuable tools you will EVER come across for ab training. Start with 2-second isometrics and
work up to 6-second isometric holds. The key here is not simply to hold the position, but to
focus on continually trying to get the muscle shorter and shorter, making the contraction
harder and harder. Exhaling all the air from your lungs and diaphragm is essential. When you
think youve got it all expelled, expel some more, trust me theres some still there expelling it
all will make the biggest difference in the level of contraction you can successfully achieve.

4) Hard contractions.
Regardless of your goal, you want make sure you focus on HARD contractions, and intenseshort workouts. This is definitely the most neglected component of most exercise programs,
especially with ab training.
Most people are directing all their focus and attention on simply completing a rep, while
others are focused on using as much weight as possible to finish a prescribed number of reps.


The Abs are primarily made up of 4 muscles, that function in 4 different manners; all of which
are important for great core development.

1) Flexion/Extension of the SPINE.

NOT THE HIPS! The rectus abdominis functions to flex and extend the lumbar up to the midthoracic region of the spine.

Lean back until your low back muscles contract, then round your spine forward (slouch) while
sucking your stomach in, and imagine trying to touch your shoulders to your hips.

2) Trunk Rotation.
This is the most neglected movement for all humans after the age of 25 (when we stop
playing sports/being active), hence why so many people hurt their backs while twisting
weak muscles. Adding a simple twist to the top of your movement (one side at a time) is all
you need. Doing it in different planes, with different resistance profiles is a good idea.

Example of different planes:

While crunching, aim your shoulder toward your knee, versus crunching up first then twisting.
Neither is right or wrong, simply different.

3) Trunk stabilization.
Static contractions and stabilization are a major function and shouldnt be neglected. One
of the best ways to progress someone with weak core muscles is to add simple manual
resistance with your hands. Try making them (or you) sit really tall, and in a controlled way,
push them in different directions while they resist with isometric contractions. You can push in
any direction, back, transverse, twist, etc. (other than forward, which would be a spinal erector
exercise) you could even move them into some different starting positions, for example:

start them rotated, or leaning in one direction, then apply

4) Holding the stomach in.

Many of us lose function of the TVA (transverse abdominis)
due to overeating and stomach bloat. The TVA muscles
change length (become longer/stretched) and lose their
tension, as well as their ability to contract to control the
waist. The best way to understand this function is to watch
bodybuilders do whats called a vacuum pose - sucking in
their stomach as far as possible.
This is a function of the TVA, and it is a very good idea to
practice this a lot. Its a great addition to all abdominal exercises. Try activating the TVA
(sucking in) before any and all ab contractions, it will hold the stomach in and allow for a
better contraction.

Learning to ENGAGE, CONTRACT, HOLD and SQUEEZE the abdominals will be the keys to your
ultimate success. Executing a movement for completion sake is a waste of time, unless youre
training for a specific sport or activity. To improve the esthetic of your abdominals, control
and contraction are everything.



How often should I train my abs?
Be progressive. For fastest progress, I suggest working your way up to training abs 5-7
times/week... that doesnt mean you should start there.

Try every 3rd day to start this program, then:

- after 4 workouts, move to every other day
- after 4 workouts, move to 2 days on, 1 day off
- after 2 weeks, youre ready to start 5 consecutive days
- take 2 days off after that, then repeat.


Week 1:
3 exercises, 3 sets each.
1 for lower, 1 oblique, 1 upper abs.
Week 2:
3 exercises, 4 sets each with 3-second isometric holds on each rep.
Week 3:
3 exercises, 5 sets each with 5-second isometric holds on each.
Week 4:
4 exercises, 4 sets each done in two Supersets format.
- A1/A2, rest for 1 minute, then repeat x4
- B1/B2, rest 1 minute, repeat x4
Week 5:
4 exercises, 4 sets each, done in two Supersets format, with 3-second isometric holds.
Week 6:
4 exercises, Giant Set format.
- A1/A2/A3/A4, rest 2 minutes, repeat x4

Week 7:
4 exercises, Giant Set format, with 3-second isometric holds.



Proper rep range for abdominal training is 12-20
repetitions, or, 40 seconds to 2 minutes of Time under
Once youve learned proper execution, combined with
performing HARD contractions during the isometric
holds, 8-12 reps will be difficult with no added
resistance youll be adding the resistance manually
via the tension generated during the contraction!
Counting reps is much less important once youve
learnt to properly engage and contract your core,
therefore see the prescribed rep range above as a
If you find yourself outside of this guideline on the high
end, meaning above 20 reps, youve gone too fast and havent spent enough time performing
isometric contractions.

If you find yourself outside of this range on the low end, decrease the resistance or
difficulty of the exercise. DO NOT decrease the duration or intensity of the contraction!
Training your brain and nervous system to only ever engage the core HARD, will result in







Mass Intelligence
Training Manual
By Ben Pakulski
Honors Kinesiology Degree, CSCS, ACE, MAT

Legal Disclaimer
The information presented in this work is by no way intended as medical advice
or as a substitute for medical counselling. The information should be used in
conjunction with the guidance and care of your physician. Consult your physician
before beginning this program as you would with any exercise and nutrition
program. If you choose not to obtain the consent of your physician and/or work with
your physician throughout the duration of your time using the recommendations in
the program, you are agreeing to accept full responsibility for your actions.
By continuing with the program, you recognize that, despite all precautions on the
part of Ben Pakulski Athletics, LLC, there are risks of injury or illness which can
occur because of your use of the aforementioned information and you expressly
assume such risks and waive, relinquish and release any claim which you may have
against Ben Pakulski Athletics, LLC, or its affiliates as a result of any future physical
injury or illness incurred in connection with, or as a result of, the use or misuse of
the program.

Welcome to the Training Manual!

Congratulations and thank you!
I am thrilled about your decision to
purchase MI40, and I know that you will
be, too! This is going to be the first step
toward building the physique of which
you have always dreamed. That perfect
physique that you aspire for is now
completely within your grasp!
This program was designed so that
ANYONE, at ANY LEVEL, can learn
to train like the best pro athletes in the
world! MI40 is here to show you that
every single variable of exercise is in


MI40 will not only teach you HOW

to exercise, but WHY this is the
muscle growth and symmetry! I can say
with complete confidence that the time
you spend watching (and re-watching!)
this program will be the most valuable
time that you have invested in your
training and in your physique! One
thing I know for sure is that you will not
leave the same athlete that you were
before you started MI40!

I believe this is the hardest and most effective muscle program in the world. This is
NOT for you IF youre a tire kicker, lazy ass, or looking for a quick fix.
Are you going to stick your head in the sand? Are you going to go into denial?
Pretend you didnt invest in this? Pretend you are already where you want to be?
For your sake, I hope not and, because youre here right now, I know youre not that
kind of person.
If you put every ounce of your being into the next 40 days, I promise youll get the
most incredible physique of your life. But you have to be ready to trust the science,
trust the program, and trust yourself.

The content (not to mention the length) of this system was created to
scare off the weak and cowardly, the do-nothings, and the bitter know-it-alls. If
youre reading this right now, it tells me that you arent someone who is going to sit
on your hands and do nothing. So, Im going to make a blatant proposal:
IF you follow this program, I think it will change your life, and I KNOW it will
change your physique!
And it will answer a common question:
No! It is NOT impossible to gain muscle AND lose body fat at the same time.
In fact, I suggest that you should expect it!
This program is designed to get you the MOST growth in the shortest amount of
time. This does not mean that you should continue on it forever (more on this

It is too intense and many variables need to be manipulated. It is definitely

beneficial to train with different rep ranges during certain times.
This program will eliminate all of the confusion and doubt in your mind. It will teach
you to think like, and train like, a pro athlete. Every time you step in the gym, you
will have a plan -- a plan that you can confidently believe will build muscle.
The key to this program is sticking to the 40-day rotation. Every day has a
reason behind it.
You MUST learn to perform exercises properly before you can advance to the
intermediate and advanced programs, so be honest with yourself.
Another question I deal with frequently and know many guys are afraid to ask
me, and which Im more than comfortable sharing my thoughts on, is this purple
elephant in the room:

Ben, arent you a pro bodybuilder

who takes steroids? Im drug-free so why
should I listen to you?
Fair question.
For the record:
No matter what youre taking, youd BETTER make sure your body is working
optimally on the INSIDE if you want your training MAXIMIZED on the outside.
You can take as many extra-curricular supplements as you want, but if your body
isnt treated as a whole organism, maximizing recovery, controlling inflammation,
and balancing hormones, its going to BREAK DOWN very, very quickly. Your gains
will be limited and very short-term.
There are TONS of juice monkeys in every gym taking stuff and NOT growing.
They have the eat more protein, lift more weight approach.
Sorry folks, the days of the dumb meathead are LONG GONE, along with parachute
pants and bandanas.
Ninety percent of my clients are 100% drug-free so I know my methods are
equally effective for drug-free or drug-assisted individuals. I approach ANY athlete
by looking at the body as a whole. If there is ONE ingredient missing from the pie,
you wont be responding in the best way possible.
What someone chooses to do above and beyond PERFECT training concepts and
optimal nutrition is their own choice. Anabolic assistance or not, why wouldnt

anyone want to minimize their time in the gym and maximize results? Sounds like
pretty simple meathead math to me.

I grew up training natural and eating

clean. There was no cutting corners for
me. My mediocre genetics would NEVER allow it!
In fact, I have always preferred working with drug-free trainees because its
more of a challenge and requires a more thoughtful & intelligent approach. We
must carefully analyze every aspect if we want them to beat their non-drug-free
counterparts! They often tend to be much more receptive to an intelligent whole
body approach.
Drugs or no-drugs, professional bodybuilders are just like you. We obviously
have different caloric requirements, and different training load, but at the end of the
day, were all trying to get 100% out of our bodies. We push our limits, minimize
injuries, recover as fast as possible, and then do it all over again!
The smarter bodybuilders, like myself, focus on how to optimize recovery: short
term and long term. This is the limiting factor to muscle growth! The faster you can
recover, the more time you spend being anabolic (growing). Improve your capacity
to recover faster, and you can train again sooner to stimulate more new growth.
Everything Ill share in MI40!

My personal motto has always been:

The more you know, the more you grow!
So, why in the world did I create MI40?
I decided to create the MI40 Program to fill a tremendous need that I see each
and every day in the gym, at the beach, even on stage at fitness and bodybuilding
events. People just dont know how to train. This is evident by the bad posture,
poor flexibility, and poor develop-ment we see in gyms all over the world!

Looking around each day, anyone with a trained eye can see that you can break it
all down to about 3 or 4 common mistakes that everyone makes.
1) Poor range of motion.
2) No tension the muscle they think theyre working isnt engaged
3) Inability to give the muscle enough stimulus to grow (overload).
4) Its obvious that people have no idea how to eat.
The crazy thing is that its EASY to fix them!
After many years of exposure to this sport, it is now even easy to pick out the
exercises that people are doing improperly without ever seeing them in the gym.
Simply looking at someones structure, posture, range of motion, even how they
walk, will tell me a lot of information about what is going on in their body and how
they likely perform exercises, and move.
This lack of exercise knowledge seems to stem from a blind leading the blind

mentality. People tend to look at those with the best or biggest physiques, and try
to emulate them. Or, they learn from the newest fad on TV or the Internet. Well,
that could be a great place to start if you were sure that the person you are learning
from has any clue what they are doing. Often, these people with the best physiques
are just blessed genetically or simply work harder or are very meticulous with their
nutrition. Or, perhaps it is just a well-positioned marketing program. All factors that
YOU, an outsider, cannot see.
This, then, is where the premise of MI40 began.

Believe it or not, I was once exactly where you are now!

There is so much information out there, no wonder young aspiring men and women
become discouraged and dont know what they should and shouldnt be doing in the
gym! I was there once, too. This is why I created this program.
I HATED not knowing the proper way of doing things. Watching the guys with the
biggest bodies train, is often comical. Clearly they have no idea what they are
doing; yet they are the guys teaching people in the gyms. Then, there is the everso-educated personal trainer who decided to take a weekend certification course
because he heard training paid more than his current job as the McDonalds drivethru guy. THESE are the authorities?
MI40 is a journey to educate and inform each and every person who aspires to
have a more aesthetically-pleasing or healthy and functioning physique!
Years of studying the body and learning everything I could about biomechanics
and function has allowed me to advance my own physique to the level of being
considered one of the top 15 bodybuilders in the world. For a kid from a family of
fitness level negative zero, this is quite an accomplishment.
It has taken years of commitment, persistence, and attention to detail to overcome
my genetics. Yes thats right, OVERCOME my genetics!

Most people see an overly-muscled IFBB Pro bodybuilder and assume two things -genetics and performance-enhancing drugs.
Well, the truth of the matter is that, yes, I do build muscle better than 90% of the
people in the world; however, I do NOT build muscle at anywhere near the rate at
which my direct competition builds muscle. To get myself to be one of the top 6
bodybuilders in the world, I need to perfect every single aspect of training, recovery,
and nutrition. My quest is never ending, and I feel I learn something new everyday.
Every single time I step in the gym, my focus is not only on building muscle and
having great workouts, but also on how to improve each and every exercise so that
I am able to get the most out of each muscle fiber on every rep.
This has taken a lot of studying of physics-angles and forces; anatomy and
biomechanics. Hours and hours of reading textbooks and researching the most
brilliant people in the world (and often seeking them out to train with them or learn
from them directly). All of the cumulative information gathered over the last 13
years has led me here, to MI40, and passing all of this information on to you.

Why would I share this wealth of information?

I have such a tremendous love and passion for training and nutrition. Helping
people is what I am good at. I take pride in watching my knowledge and education
CHANGE PEOPLE LIVES! I will take the same pride in changing your life. I look
forward to seeing your before and after pics when you send them to me!
Maybe part of it is my ego
I really believe that I can take ANY physique and mold it into something amazing
(with the obvious exception of people that may not be physically or mentally capable
-- or even worse, LAZY!) I see everybody as a new challenge and Im confident
well do a serious number on your physique in the next 40 days.


What To Expect From MI40?

The objective of this program is to teach each and every one of you how to build
REAL muscle. You will learn the PROPER form and execution on the 40 exercises
that are most important to your success.
I want you to be able to step into any gym with the confidence that you can build
muscle and change the way you look, at will.
Building and shaping muscle is easy, once you learn how.


MI40 is based on what is becoming known as the magic number!
40 days, 40 second sets, 40-second rest periods, 40 exercises
MI40 is more effective than anything you have ever experienced:
The program takes into account EVERY SINGLE VARIABLE that MUST be
considered to make muscle GROW! These are the variables that most trainers and
athletes know nothing about:
1) Time under tension
The optimal amount of time that must be spent under a load to maximize growth, is
between 40-70 seconds.
2) Neurological overload
To contract any muscle, requires coordination between your brain and your nervous

system. Brain says contract; nervous system sends a signal; muscles move.
The strength of contraction is dependent on the tension perceived in the muscle.
The more tension, the more muscle fibers that are told to contract.
Eventually those muscles fatigue, but the nervous system is still getting a signal
to contract those muscles hard. At some point, the nervous system can no longer
recruit any more muscle fibers to contract and the muscle stops working.
Every time this happens, the body is asked to adapt, thereby forming new
neurological pathways to the muscle and, therefore, a greater percentage of
muscles can fire at once.
3) Optimizing range of motion
Every muscle has a specific range of motion that it moves through. To fully exploit
muscle growth, it is absolutely essential to know what this range is, and how the
muscle is intended to move.
Be sure to watch the online videos and review the Exercise Execution document to
learn what full range of motion is for each respective exercise.
4) Increasing muscular torque
Muscle communicates in terms of tension. Torque is the force directed through a
muscle that results in greater tension in the muscle: more tension, more growth!


The language of muscle is TENSION! Youve all heard the saying, that muscles
dont know how much weight youre lifting. Well, its very true. Muscles
communicate in terms of tension.

People have heard this so why dont they do it? Maybe because people dont want
to start with light weights, or put in the time to learn, or maybe they just want fast
results now.
How does this apply to you? Well, the goal of MI40 is to teach you how to create
the MAXIMUM amount of tension in your muscles. Weights are irrelevant. If we
can increase tension and torque in the working muscle without increasing the actual
weight, we grow equally as well and minimize chance of injury from uncontrolled
heavy weight and improper movements.


In order for muscle to grow, it must be subjected to new stimulus, or to a new
amount of stimulus. The term you might hear most often is overload, which
basically means just more stimulus than youre used to. The word stimulus can
refer to any of the following variables -- tension, exercise, angle, speed, and time
under tension. Most trainers get locked into the habit of doing the same things over
and over and the monotony creates boredom, which leads to lack of intensity. MI40
takes control of every one of these variables and manipulates them so that your
body is constantly adapting, and therefore growing!

Why is the workout 40 days?

Forty days (6 weeks) has been scientifically proven to be the optimal amount of time
to adapt to any training program for maximal effect before moving on to another
training program. This number is not only applicable to MI40, but to any training
program you might use in the future.
Research done by Viiru et al, in 2006, shows that the body has reached its climax
for muscular and neurological adaptation at this point. Using the same program
for longer is not necessarily detrimental, but for someone who wants to make
continuous gains, its time to change it up after 6 weeks.

What do I do when I am finished

with the 40 days?
Definitely continue training. MI40 is actually designed to overload your nervous
system and allow for a greater percentage of muscle fiber to fire when it is
This means that you will actually be stronger and continue to grow for many weeks
following MI40, if you continue to train hard.

Why are the workouts 40 minutes long?

We have all heard of, and seen, people who like to train for 2-3 hrs at a time. This
is NOT something I would suggest for any athlete wanting to build muscle.
After 45 minutes of intense training, the body starts to inhibit anabolic hormones
(GROWTH!) and the ratio of catabolic (muscle break down) hormones increases.
We need to optimize every aspect of this training program to ensure growth!
Cortisol starts to rise at the first sign of internal muscle damage. It will continue to
rise as long as you train. The longer you train, the more cortisol you will produce.
Cortisol is not ALL bad, but there is definitely a point of diminishing returns.
Between 30-45 minutes is when growth potential has reached its peak and the
catabolic hormones start to overpower the anabolic growth-producing hormones.


Is it bad if I train longer than 40 minutes?

MI40 sets out to provide the MOST OPTIMAL situation for growth
at ALL levels of the program. Some workouts might be tough to get done in 40
minutes. Some people would benefit from doing two shorter workouts when 2 body
parts need to be trained. Thats your decision.

How did you select the 40 exercises?

The exercises chosen for MI40 are what I deem to be the BEST exercises for
each body part. Years of training and research has led me to conclude that certain
exercises simply recruit more muscle fibers and are more effective for growth. For
specific research on which exercises recruit the greatest percentage of muscle
fibers, see Tudor Bompas book Periodization.
Certain exercises involve more compound movements and are termed mass
construction exercises. These are exercises that are known to recruit more overall
muscle fibers per repetition.
The mass appeal exercises, or isolation movements, are the exercises that are
included for stimulating what are called the Low-Threshold Motor neurons -- the
muscle fibers that contract with minimal stimulus and lighter weights. These
exercises are perfect for learning to train a muscle through its FULL range of motion
and for creating a greater mind-muscle connection.


How do you decide how many exercises

per body part?
Lets do some math:
1 set = 40 seconds
1 rest period = 40 seconds
4 sets equals 480 seconds = 8 minutes per exercise
Factor in 1 extra minute for NOS.
Most exercises are 3-4 sets so each workout will be roughly 40-45 minutes of work
So, this is how we get 5 exercises per workout.
Some days you will notice you have 2 body parts. This was necessary to obtain the
optimal amount of frequency.
In ideal circumstances, it would be best to train those in TWO separate workouts
during the day. One in the AM and one in the PM: 4-6 hours separate the workouts.
If this is not possible, the workouts will still be under 1 hour ( if done efficiently)
because the 2nd body part is always minimal volume.

What is the thinking behind the body part split?

The split in MI40 was chosen to allow for optimal recovery between synergistic body

For example, you cant train chest the day after you train triceps.
Every body part is trained twice in a week, every 3 weeks.
How do I know I am creating the maximum amount of tension?
INTENTIONS! If you are applying Intentions whenever possible, the amount of
tension you are applying is completely under your control.
When using Intentions, the amount of force you apply (either in or out), is inversely
proportional to the weight used. The lighter the weight, the harder you can/should
The heavier the weight, the less you will be able to use Intentions.
Always do your best to use intention on the negative portion of ALL reps. Your body
is stronger eccentrically and therefore you can apply additional force without having
to worry about not completing the rep.
Watch the online videos to learn how to execute each exercise properly and re-read
the Exercise Execution Guide multiple times over. Youll always pick up something
new. Dont be lazy or assume you know how to train.

How do I know I am doing

the exercise exactly the right way?
Every single exercise of the MI40 program is described in the exercise execution
guide. Optimal form is easy, once you know how to do it.

When someone starts using Intentions, is it very normal for the weight to drop
significantly? This is okay. You are still creating as much, if not more, tension
inside your muscles.
Once you feel the increased tension on the muscle, and can maintain this through
the ENTIRE range of motion, slowly start increasing the weight back to where you
were prior to using Intentions.
You should be back to using your previous weight by the end of your first run
through the MI40 programonly now, doing it with INTENTION!
If you have a hard time learning to feel the exercises with Intention,
RE-WATCH the training videos. There are many helpful little tricks and hints in
there to help you along.

Why perform 8 repetitions per set?

Why 5 seconds per rep?
This keeps you using the maximal amount of weight possible while staying in the
40-70 second Time Under Tension range.
What is a tempo? How does it look for a pushing exercise? How does it look for a
pulling exercise?
A 4-0-1-0 tempo is the standard tempo for all MI40 exercises unless stated
A 4-0-1-0 tempo on a bench press (pushing exercise) would look like this:
4 seconds to lower

0 second pause at the bottom

1 second to press the weight
0 second pause at the top
A 4-0-1-0 tempo on a lat pulldown (pulling exercise) would look like this:
4 seconds to extend to the top
0 second pause at the bottom
1 second to pull the weight to chest
0 second pause at the top
The 4 seconds is ALWAYS on the Eccentric portion of the rep or Negative.

Why 4 second negative?

The reason for a 4-second negative has to do with the number of repetitions and
optimal time under tension (the basic calculations would suggest using around 75%
of your 1RM)
Heavier weights do naturally create a greater amount of tension within a muscle.
Any more than 8 repetitions and you will likely be using too little load to stimulate
maximum growth.
It has been shown that your muscles are stronger on the negative (Eccentric)
portion of the rep. Increased Time under Tension here is a great way to exploit the
fact that you can use more weight and keep the muscles exposed to a load for a
longer period.

Try doing a set with 4-second Concentric reps its EXTREMELY difficult and you
will get tired quickly, whereas your muscles could continue to work on the eccentric
portion even after your concentric strength is gone.

Why should a set last 40 seconds?

A set should last 40 seconds because it has been proven that ideal Time Under
Tension for muscular growth is between 40-70 seconds. To stay on the low end of
this, ensures you will be working a greater percentage of fast-twitch muscle fiber
and using a greater overall load.
We will also utilize the science of time under tension to upwards of 70 seconds on
NOS sets!
**Slowing down the movement increases the Time Under Tension and the
amount of Tension on the muscle. Remember what we said was the means of
communication between muscles? TENSION! We are increasing it in 2 ways by
simply slowing a movement down.
For a quick reference on the optimal amount of Time Under Tension for growth,
reference Mel Siff or Tudor Bompa.

Why should I rest 40 seconds between sets?

Forty seconds is just enough time to allow your muscle to replenish its energy
stores to allow you to continue weight training.
During short duration exercise, your body relies heavily on Creatine Phosphate
(called C-P splitting) and ATP Glycolysis for energy. These energy systems have
been replenished substantially after 40 seconds to allow you to be able to continue
to exercise.


The point here is to train the muscles again before they have a chance to recover
You may see many people taking longer between sets. The point of this would
be to allow the nervous system, which takes more time, to recover. This would be
advantageous in strength training. It is not as effective for muscle-building.

Why do you rotate around different

workouts each week?
The workouts are set up so that you train each body part twice in a week, every 3
Training every 7 days is not enough to illicit optimal growth for most people.
Training every body part twice a week is way too much, but rotating through body
parts done twice weekly, is a great way to increase frequency and avoid burnout
and overtraining.

What makes NOS so unique?

If Time under Tension is great, Time under MAXIMAL Tension is better!

How much weight do I drop

each time for my NOS set?
20%. If youre using 200lbs to start, drop by 40lbs each increment.
If you find you end up doing way too many reps on your drop sets, youre probably
just not starting with a weight that is challenging enough.

The Origin Of The NOS Revolution

For years, I had been searching for the best way to overload my muscles each
and every time I go into the gym. I know you can relate to those days when you
worked hard but still feel as if you could have done more.leaving the gym feeling
as if there was more in the tank, or maybe getting home and regretting not pushing
I CRAVED something that would ensure that my muscles are taken to their limit,
This is when I discovered NOS!
My training partner and I had been coming up with creative ways to inflict pain on
each other during leg workouts, for years. I remember daydreaming of ways to
make workouts harder. My goal was to leave the gym knowing I had BLASTED
every single muscle fiber, and to have my training partner talking about how he had
never experienced muscle pumps and growth like this.
Straight sets just didnt seem to do the trick anymore. Sure I felt a decent pump,
but it just didnt seem to be the type of intensity that I KNEW I needed in order to
FACT: A straight set will NEVER cause the type of neurological adaptation,
hormonal response, and therefore GROWTH, that a NOS set will cause.
Being a research junky, I had always read about overloading the muscle and
overloading the nervous system to stimulate new muscle and strength gains,
respectively. Time under Tension was proven to be the number one factor correlated
with muscle growth and overload!

Something clicked in my brain! Time under MAXIMAL TENSION! This had to be

better than just Time under Tension!! And so, my GROWTH BABY was born!
If I could use the maximum amount of weight I could handle for strict form, for the
greatest amount of time possible, growth was inevitable! The only catch? ITS
NOS is something that I have been using religiously ever since perfecting its
components. I use it to get ready for my contests and in my off-season. Straight
sets are now a thing of the past.

The Science Behind NOS; a.k.a.,

Neurological Overload Sets
The NOS system has been specifically designed to ensure a maximal MUSCLE
OVERLOAD! The greatest number of muscle fibers are broken down or exhausted.
Taking your muscles to such an exhausted state also causes the highest possible
release of growth hormones and growth factors within a working muscle! Without
these, you can train all day and eat a perfect diet, and expect ZERO growth. This
is one of the main reasons why so many people train often, train hard, and see
minimal results. They never reach that overload-anabolic state.
Increased OVERALL STIMULUS = Increased MUSCLE GROWTH! Now this Math,


How To Perform NOS

NOS is completed by performing an extended set.
The goals here are to extend the set for as long as possible while maintaining
tension on the working muscle, and to perfect form!
Start the set with a weight that you can use for a strict 8 repetitions. After completing
your first 8 repetitions, decrease the weight by 20% (if youre using 100lbs, you
would decrease by 20lbs, etc.)
Immediately continue to perform as many repetitions as you can with the second
weight (usually 5-8 reps).
Repeat this process 4 times in total (you will complete 3 drops, therefore 4 sets -100,80,60,40lbs).
DO NOT allow your form to stray in an attempt to complete more reps. If anything,
decrease the size of the Range of Motion (ROM) (partials) -- just make sure to be
initiating the movement with the working muscle from a fully stretched position.

NOS Harnesses The Power Of Your Hormones:

The NOS system was specifically designed to increase intra-muscular intensity and
create the optimal environment for growth! We have all heard of hormones like
testosterone, Growth Hormone, and IGF-1.
These hormones MUST be present inside the muscle cells to initiate the growth
process. The body has its own natural ability to create more than sufficient
amounts of these hormones, given the right training environment. NOS has been

researched and proven to stimulate this precise training environment inside the
muscle! No other training protocol comes close to stimulating this amount of
muscle growth.
Testosterone has been shown to increase in response to any intense exercise, in
both men and women. Its levels peak after 20 minutes and begin to fall around the
30-40 minute mark. The goal of any workout plan should be to stimulate this natural
release of testosterone, and get out of the gym before it plummets!
GH is released in response to exercise and the presence of lactic acid in the blood.
Lactic acid is released during anaerobic exercise for the first 2 minutes of activity.
GH levels will actually continue to be stable for a long time during training.
IGF-1 -- Insulin-like growth factor is only released during exercise when muscles are
pushed to their limit. This is the true muscle- building hormone. This is what makes
NOS so effective. Taking muscles to their brink causes maximal growth via IGF-1.
Here is another example of what a NOS set might look like
Incline Dumbbell Press:
Complete the first 3 sets to failure with 8 repetitions at a tempo of
4 seconds to lower
0 second pause at the bottom
1 second to press the weight
0 second pause at the top
That equals 5 sets per rep -- 8 reps per set equals 40 seconds per set!

Lets assume for this example that you were able to use 100 lbs for the first 2 sets,
and 90 for the 3rd set.
For the 4th and final set, the NOS set: Using 90 lbs again, the set will look identical
to the last one, except that once you have completed the 8th repetition, you will
drop the weight by approx 20% (in this case, that is 18 lbs, so we will drop 90,
70, 50, 30) and continue with perfect form, and the same 4-0-1-0 tempo until you
cannot complete another rep (ideally 4-5 repetitions with each weight).
**It is extremely important to note that there must not be longer than 10 seconds
between decreasing weight increments -- any longer will negate the NOS process.

The NOS Mindset:

There is a specific mindset that must be achieved to truly benefit from the NOS
overload: complete focus, and a strong mental desire to incinerate every last drop
of energy out of the working muscle. It is also essential to completely eliminate any
extraneous body movement.
I call this state LOCKING IT DOWN!
When I say lock it down, I know that my mind goes directly into complete focus
on the working muscle and my body is locked in position. Nothing, other than the
muscle and joints I am working, are allowed to move.
When taking your body to the most extreme limit, as you are with NOS, it is
absolutely essential to be in the right mindset and not allow for any cheating or
unnecessary movement. If you cannot complete another full rep, drop the weight
and continue with 20% less weight.


The give it all youve got set!

Approach each set and each rep with:

Why Does MI40 Work So Effectively,

& A Closer Look At Intentions
The concept of Intentions is based on the fact that muscles communicate in
terms of TENSION! Muscles do not know how much weight you are using. They
only know how much tension is actually going through them at any one moment.
Tension must be applied over a range of motion for the myofibrils (small contractile
tissue) in the muscle to shorten and begin the exhaustion process.
Once you have exhausted as many muscle fibers as possible (known as muscular
overload), the workout is complete and the re-growth process is set to occur!
The word Intentions refers to your conscious INTENT to create TENSION in the
muscle during your quest for a lean muscular physique! BOOM!

MI40 is so effective because it considers the critical variables to create the ideal
weight training program. The first and foremost is execution and form. Sure, you
can grow muscle from lifting weights improperly, but you can also build muscle by
lifting sacks of potatoes all day long.

If youre someone who is seeking the information necessary to build a better

physique (which, if youre reading this, then you certainly are!), you DONT WANT
MI40 is a TOOL to teach you proper technique to build balanced, symmetrical
muscle in the shortest amount of time possible!
Plus, MI40 will help to balance your body!
Say goodbye to certain muscles being stronger, unbalanced, weaker, and
unpleasing to the eye.
When you do things properly, things will start to balance out! The body wants all the
muscles to be proportionate so that the entire body can work as a whole unit. Start
doing things properly NOW. Perfect range, maximal tension! Your body will thank

How is MI40 Different Than Every Other

Muscle-Building & Weight-Gain
Program Out There?
How is MI40 Different Than Every Other Muscle-Building & Weight-Gain Program
Out There?
MI40 is NOT a weight GAIN Program! It is a PROPER TRAINING and OPTIMAL
MUSCLE-BUILDING program! Muscle growth and muscle gain will inevitably come
as your body does things properly, as well as overloading your muscles with NOS!
This program is extremely different because this is not the Im jacked, do what I
do? routine. This program is based on proven scientific principles, and has been

tested by average people and pro athletes alike. Everyone grows!

That is, everyone and anyone who wants to maximize time in the gym and minimize
the amount of time it takes to build an ideal physique. Every variable for growth has
been carefully considered and addressed to ensure optimal GROWTH!


Who Is Ben Pakulski:

The truth behind my story is that I come
from a family of overweight and obese
people, and I refused to accept this fate
when I was just a young child. When
I started lifting weights, I was a small
and soft 160-lb 16- year-old kid. As
a young athlete, I was always looking
up to the bigger guys. I found myself
reading muscle magazines to find
the proper way to train for bigger
and stronger muscles. I had no real
guidance, just a strong desire to be
healthy, muscular, and to look fit so that
the hot girls would like me. The guys in
my school with the biggest muscles had
the hottest chicks so I went to work!
My love for health and bodybuilding
grew quickly. I began reading
everything I could get my hands on, to
get the upper hand on my friends. I was
never the strongest, the leanest, or the
fastest, but I knew if I learned more than
anyone else, I could be the best!
My passion for learning about the body continued into my university years, when my
primary focus was biomechanics and kinesiology.
University is where I really started to hone my knowledge of the body. I learned
about every muscle in the body and what its function was. I began to question the

training methods of every one I saw

-- not assuming they were wrong, just
wondering why they chose to do it the
way they did.
My desire to learn led me to seek out
the most brilliant people I could find.
They are the people that can answer
all the questions, fill in all the gaps, and
not only know WHAT IS BEST, but also
WHY it is best!
Anyone who knows me, or has trained with me knows that I am constantly looking
for ways to make things better. After years of carefully studying muscle function
and biomechanics, things have finally become clear. This being said, I dont claim
to be a master of every muscle in the body -- we have over 600 of them. I only
claim to have mastered the muscles necessary for appearance and building a badass physique!
I have been building my body for over 13 years now. The last 5 years have been
the most influential for me. Throughout this time, I have had many mentors, role
models, training partners, and even trainers. All of whom have, in some way,
shaped who I am today. My passion for perfecting training has led me to travel
literally all over the world to find the best coaches and trainers from whom to learn.
One day, it all just clicked for me! It all became so simple. I could break down the
most important principles Ive learned over the last 13 years into 3 simple things:
These are the principles on which MI40 is based.

If I could learn to eliminate extraneous and useless movement (cheating!), learn to

initiate with the working muscle (engage the proper muscle group for each specific
exercise -- in my opinion, THE most important thing you are going to learn!), while
applying these 3 principles.the potential for growth would be ENDLESS!
Better yet, it would be ALL IN MY CONTROL!
Whatever body type youre told you have, this training will work for you. Its ALL IN
Focus on making every day your absolute best and youll arrive at your ultimate
Yours for health, fitness and passion,
Benjamin Pakulski


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