063 – Q&A: Dealing with DOMS and Training Post-Injury

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On today’s Q&A episode, Ben and Ashleigh, cover a range of topics that listeners have asked about. Ben begins by setting out this week’s healthy habit, which entails getting rid of excess possessions. This will have a cascading effect and not only declutter your physical space, but also clear your mind and improve your productivity. They then move on to discussing Ben’s least favorite source of protein, pork, and the best way to incorporate it into your diet, should you choose to do so. After this, Ben and Ashleigh discuss DOMS, delayed onset muscle soreness. If you know enough about training correctly, you should not push yourself to the point where you end up with DOMS. However, if you do suffer from DOMS, the only way to get over it is to endure it.

Overtraining is not an effective way to build muscle and while it is important to know that you can put your foot on the gas, it is equally as important to show restraint when training. This is why it is necessary to always switch up the intensity of your week’s workouts. After the DOMS discussion, Ben and Ashleigh then talk about the importance of self-confidence in whatever path you choose to pursue and how building competence feeds into confidence. Being a lifelong learner and striving for more will always lead to great rewards. In the final part of the show, Ben shares his upcoming events and also provides a basic roadmap of how to get back into the gym after surgery. For all this and a whole lot more, join us today!


  • This show’s weekly healthy habit challenge. [3:25]
  • Ben and Ashleigh’s opinion on pork as a protein source. [7:49]
  • An explanation of how the concentric and eccentric phases in training work. [11:43]
  • If you overtrain, your body is allocating unnecessary resources to recovery. [12:54]
  • Some ways to speed up recovery time if you do end up getting DOMS after training. [14:23]
  • Stretching muscles is important because, after damage, they shorten every time. [15:52]
  • Why it is mostly those in ‘the middle,’ and not beginners or pros, who should pay attention to DOMS. [17:16]
  • You should not push your training limits constantly but it is important to do so occasionally. [18:45]
  • What is takes to be a strong alpha female. [21:40]
  • Most people do not possess internal self-confidence and seek external validation. [23:20]
  • The dates and locations of Mi40’s upcoming Muscle Camps. [25:47]
  • It is important to learn about aspects of performance optimization besides training. [27:30]
  • Why Ben decided to partner with Milos Sarcev for some of the Muscle Camps. [29:46]
  • A four-step progression that will help you get back in the gym safely after an injury. [33:28]
  • If implementing post-surgery recovery protocols, it is best to have your surgeon inject products. [34:34]

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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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