The 14 Things You MUST Do In The Gym to Build Maximum Muscle

1. Focus! Focus is the first prerequisite for success in anything. We’ve all seen the person looking around like a squirrel looking for nuts, and never gets anything done. Social media offers many benefits, but focus isn’t one of them. Social media robs us of our ability to focus, and is crushing our ability to […]

12 Rules of Muscle Building

Posture All human movement stacks on top of the starting position of the spine, pelvis, and scapula. Bad or misaligned posture will almost guarantee poor muscular development, imbalances, injuries and lost motivation. The 3 keys to posture? Breathing. Walking. The eyes.Action Item: Sitting up straight is futile. Fixing posture starts with breathing, walking and eye […]

12 ways to spot a great coach

Everyone seems to call themselves a coach these days, but few actually do it well enough to flourish. Not sure what to do with life but want to help people? -> Become a coach. Faced a few challenges? -> Now you’re a coach. Got in shape once? -> Now you’re a coach. Being a “coach” in 2020 is […]

Nasal breathing for performance: James Nestor

This is an excerpt from Muscle Intelligence podcast episode 136 – The physiology of breath, and its life-changing effects, with James Nestor. This excerpt has been edited for clarity.   Ben Pakulski:  So let’s talk a little bit about what’s happening in the nose when you’re breathing. James Nestor: The problem with mouth breathing is you’re not […]

Ben’s Top Website Resources for Coaches

Aside from, of course – here are some of the websites and courses I recommend for coaches, coaches in training, and people who just want to learn more about health and fitness optimization. These are in no particular order, and I’ll continue to add to this list so check back often.   Resistance Training […]

Muscle Intelligence Keys to Building Any Muscle

Is your goal to build your greatest body, without injuries, joint pain, or “weak” body parts? Read on. Challenge your muscle, don’t “lift” weight.Muscle contraction should create movement. Aim to make it as hard as you possibly can for your muscle, not simply to lift weight or to complete three sets of 10. Create an […]

Inside the gym training “hacks”

A few things to keep in mind when you’re in the gym: Your ability to focus will be the key to success. Put away all distractions.  Train your ability to focus; it’s easy to become distracted and it takes work to focus intently on one thing at a time. Prepare the mind to be clear of […]

Stop wasting time at the gym: Let’s talk inter-set routines

By Ben Pakulski If you’re anything like me, you spend about two hours in the gym every day. Of that two hours, the average set lasts 20-30 seconds.  (Again, with an average of eight reps and each rep is usually four seconds for most people). Let’s assume an average set is 30 seconds. If you’re an […]