25 – Dean Somerset, How to upgrade your mobility training for optimal muscle gains and pain free training and more

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Ben’s new go to mobility guy Dean Somerset, joins Ben on the Muscle expert podcast today to break down how to optimize active range of motion, specific drills and assessments you can use for shoulder and hip mobility, how to upgrade your mobility training for great gains and pain free training and more. This episode is full of actionable strategies for taking your training and results to the next level.

In this Episode:

  • 4:00 –  The greatest cause of injury for most people training.
  • 6:45 – The paradox of mobility v flexibility.
  • 09:25 –  Assessing active ROM for your shoulders, how to tell what limitations you have.
  • 13: 36 –  Improving active range of motion. What works and what doesn’t
  • 17: 20 – What’s missing from your mobility program
  • 19:55- Eccentric, isometric and concentric when to use each and why for optimizing mobility.
  • 21:55 – Pulse stretching for controlling joint position.
  • 25:20 – How to tell if you’re activating the right muscles and joints at home.
  • 26:55 – Tempo for mobility work. How to focus.
  • 30:50 – Fixing rounded shoulders, the first line of attack.  
  • 37:00 – Vacuums for carbs. The mean but effective way to get competitors to practice their posing more dick move 
  • 43:20 –  Dean’s pre training mobility checklist. Mcgill’s Big 3. Assessment sets.
  • 45:12 – How to fix your squat form when you shift at the bottom. Fixing the butt wink.
  • 55:32 – Why the front of your hips hurt at the bottom of the squat and how to fix it.
  • 58:00 – Nutrition, supplements and how it affects mobility.
  • 59:30 – The surprising supplement that moved the needle the most.
  • 1:03:45 – Books from Dean’s library.
  • 1:06:30 – Favorite cheat foods, valuable lessons for his kids.
  • 1:10:00 – Dean’s seminar coming up this year.


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Ben Pakulski

Ben Pakulski

Since first lifting weights as a teenager, Ben has been on a mission to do whatever it takes… …to become the most muscular man on the planet! On the eve of The Arnold Classic, he confronts the dark realities of bodybuilding… And his own future! Follow him on his journey…

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About the Podcast

Formerly the Muscle Expert Podcast. The world’s top authority on intelligent muscle building and fat loss gives us a simple to understand deep dive into the complex world of building a body you love, and living your greatness. Weekly interviews with leading experts in a vast number of scientific fields focusing on health optimization (nutrition, sleep, hormones, mindfulness and mind set), strength, (both physical and mental), and muscle hypertrophy. Learn proven strategies for optimum life performance, whether it be in the gym, the board room or the bedroom; this is the blueprint for becoming the upgraded modern man. Ladies, this podcast is for you too. The topics, tips, and life hacks covered are essential for every individual who wants to upgrade themselves mentally and physically.

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