27 – Losing 100lbs of Solid Muscle, Optimizing Gut Health, The Pillars of Hypertrophy, Men’s Physique and Steroids and MORE!

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Joining Ben on the podcast today is Sal, Adam and Justin from MindPump Media. No stones were left unturned in this extremely in depth episode.From intermittent fasting, steroid in Bikini competitors, the key pillars of optimal hypertrophy training, to a glimpse into Ben’s childhood, Ben’s journey to losing 100 lbs of muscle. The guys cover it all!


Losing 100 pounds of muscle.

The pillars of hypertrophy training.

Gut health tips for better growth and digestion.

Time Stamps:

  • 5:37 – On growing up and asking the right questions, mindfulness and self awareness.

  • 10:02 – The biggest realization and the turning point that made Ben shift his focus.

  • 11:10 – Active range of motion and eliminating muscle bound weaknesses and the most important thing in building muscle.

  • 12:11 – The pillars of hypertrophy.

  • 14:04 – The most efficient way to challenge a muscle, Challenging different parts of the range maximally.

  • 16:26 – Bands how to use them properly and not  mindlessly.

  • 19:40 – Exercise programming, the forgotten key variable.

  • 22:00 – The two things that separate the elite from everyone else.

  • 24:37 – Men’s Physique and over doing drugs. Getting worse or getting better?

  • 29:37 – The hardest thing about trying to lose 100lbs of muscle.

  • 35:10 – The best and worst parts about bodybuilding.

  • 39:07 – Getting back to athletic roots and getting small.

  • 42:00 – Growing up and Ben’s early childhood.

  • 49:11 – Is Ben an asshole?

  • 54:00 – The ultimate modern man definition.

  • 55:30 – Longevity, training and nutrition the switch from bodybuilding to longevity.

  • 59:40 – The big blocks of hypertrophy training. Creating the internal focus.

  • 1:05:00 – Increased muscular tension, why some exercises build more muscle than others.

  • 1:09:00 – Dumbbell v Cables which builds more muscle

  • 1:14:00 – Ben’s current training goals and nutrition strategy.

  • 1:18:40 – Meatless Monday’s, Protein intake and during competition.

  • 1:22:04 – The current changes in professional bodybuilding

  • 1:32:40 – Eating disorders and relationships with food.

  • 1:39:00 – Gut health, insoluble fiber and more

  • 1:43:00 – Fasting benefits for muscle building. Low frequency, higher intensity, avoiding low frequency and recovery.

  • 1:46:00 – Amplifying muscle building signals via trigger sessions and training frequency for beginners to advanced trainees.  

  • 1:51:51 – Progressive overload is bullshit For pure hypertrophy. Why adding weight to the bar is the last thing you need to progress.

Resources Mentioned:

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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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