Really have to hand it to Joe in that video. His focus on Time Under Tension was very disciplined, and it's great to watch something that is "preached" practiced.
I have follow Ben in long time plus some others Bodybuilders. And i have to say to all youtubers and watchers, Ben is on my top 3, exelent workouts and Ben give great tips talking about the exercises and always explain thebest and how its effect the muscle. Some of those tips are people paying thousands for. Just listen and you will do very well.
he does warn about shoulders forward on the back workout, he says to sit proud.. and have your shoulders back and focus on shortening the muscle. he also says your intention is important too so you pull the bar apart to activate the inner back. if you pull the bar together it turns to a chest workout. if you watch more of his vids some of the things he teaches he doesnt repeat in every vid
Another Awesome Video! You're one of the only guys on youtube (aside from Poliquin himself and veeery few others) that actually teach something worthy! Thanks man!!
Ben tips and knowledge BLOWS MY MIND. so many things ive never heard of (im actually still a Noob in BBing, ivebeen training for a year) but his logic and knowledge its Insane, ive changed several things in my routines thanks to Ben, THANK YOU FOR SHARING WHAT YOU KNOW AND LOVE! :)
biceps brachi is primarily a supinator of the wrist, it does help in elbow flexion but the brachialias is the muscle that does most of the elbow flexion. The biceps brachi work together along with the brachilias to elbow flex. I read somewhere its 50/50 with the brachilias being the more dominant at elbow flexion than the biceps brachii.
You and your friend are really vascular. I had no idea who you were until I watched one of Mike Changs videos. I saw I e with you in it and instantly subscribed to your channel.
what he is talking about, it's the position of your shoulder during the preacher curl. there is nothing wrong with the preacher curl, but you want your shoulder blades pulled back, so the humerus doesn't move forward in the rotator cuff. because you are allowing it to happen, the biceps doesn't reach peak contraction, because the biceps muscle is further away from the attachment point that crosses the shoulder. it's not about being harmful, it's about not being as effective.
Finally, I've been waiting for a new BPak vid for ages! If he comes into the Olympia in top shape I reckon he could compete with Dennis Wolf for a 3rd place finish.
Arthur Jones provided full range, variable resistance machines nearly 50 years ago. Kind of poignant to see Pakulski come full circle, though his contraption is a poor alternative to Nautilas. And, of course, Arthur's son, Gary Jones invented the Hammer strength equipment, with his dad's concepts in mind.
I think the "caution" with the preacher curl machine, as Dr Samhouri brought to my attention, Is just that a "caution." Vince Del Monte cautions us how to properly tricep curl by not letting your elbows flare out. Lats, deltoids, traps, all have sensory input into the motion of bicep flexion. Dr. Sam rightly suggests that this sensory input is lessened with PC machine, tearing without warning is a major concern, use any machine that puts your joints at risk cautiously, hope that answered
Ben, Thank you for posting such a good and informative workout video, your intellectual approach to bodybuilding truly is an inspiration to me. I was just wondering if you ever wore Vibram five finger shoes anymore? Thanks again.
Too legit.. thanks Ben, watch your vids on sixpackshortcuts all the time.. figured I would tune in to the real deal and get some better based knowledge of shortened muscles and obviously good advice in exercises. Would like to thank you ahead of time. Cheers bro!
nice! more videos bpak! you are such a big influence on me, you're knowledge and training has helped me out so much! you have inspired me to help others learn about optimal hypertrophy training. i've used all the techniques, nutrition, and supplements you recommend. gained 15lbs lbm in the 4 months ive been applying these techniques. just want to let you know! hope all is going well =]
great video mate. i'm definately going to try these exercises. how long would you aim to complete that workout in though? Would also love to hear your tips on building ab muscles. cheers!
Weight does not dictate muscle size, if you follow BPak and all the information that he teaches you soon learn that weight has absolutely nothing to do with big muscles. Muscles are stimulated by tension, and tension can be created in a multitude of ways. Therefore lifting with "lighter" weights but putting every ounce of that weight on the working muscle creates much bigger and better results then lifting heavy and swinging the weight around which in turn takes the tension away from the muscle.
you almost have it right. the supination is the position you want to maintain, because the radio-ulnar joint needs to be properly rotated to load the biceps maximally. because arnold's poor english, there is still to this day a misunderstanding of supination (the position) and rotation of the radio-ulnar joint. the biceps' main function is not this rotation, as this is done by the supinator muscle that is between the radius and the ulna. cont.
you are on the right track, but a 10% improvement in your contraction, and separating the 2 heads of the biceps a bit while training them can take it to the next level. also, there is a better exercise to activate your external rotators, to allow for better position of the humerus in rotator cuff, as you have correctly identified that as a major issue for biceps development.
For most of his competitions he would do it with a herniaz which affected his body composition..since getting surgery he's placed second in the Arnold classic..soooo...of say that science is working for him
Nice video, and good explanations :) .Ben, TELL US THE NAMES OF THE INTERPRETS AND TITLES OF THE SONGS PLAYING IN THE BACKROUND! Nice workout music. Pls tell us...
the exercise is not performed in a vacuum. i highly doubt it has been shown that including preacher curls as part of a balanced resistance training program will limit the growth of pec and lats. if it has been shown that one exercise will somehow reverse the growth accrued from other training days, please present a reference.
I don't know if I missed something, I've gone back a few times to check. But I can't find any explanation for the reason he was suggesting the fat bar? What is the advantage over a regular sized one? Thanks
I saw your video its so inspiring I have a question I'm starting to lift and I'm taking wheybolic when is the best time to take it to see maximum results. ?
but to get maximal load at the point of contraction (shortest distance between origin and insertion), the radio-ulnar joint needs to maintain its supinated position. you are correct about the elbows flaring out reducing the load on the biceps by not allowing the biceps to reach its shortest position, but you are not correct about the mechanism that is actually involved. you are not genetically gifted for arms like you are for legs, but with a few tweaks, you could really improve your results.
absolute weight is not a predictor of muscle size but relative weight is. i.e. if you get stronger you will also get bigger. if you can bench 225 for 8 reps, by the time you can bench 315 for 8 reps, you will be bigger. you're off base here. weight is important and progressive overload dictates increases in muscular size.
Not really. Muscle hypertrophy actually differs upon execution. For muscle size, it should be done with weight that can be lifted from 10-12 reps. Heavy weight is for strength training and is usually done in low reps. For developing muscle endurance, that is when you start lifting low weight at high reps. How can you strain the muscle to stretch if you're using lighter weight? And the weight, whether or not it is heavy is entirely different among every individual.
DR.K let`s see what else he is telling us : The 7 WORST Exercises to NEVER Do 1) Leg Presses 2) Leg Extensions 3) Machine Leg Curls 4) Biceps Preacher Curls - you already mentioned that 5) Smith Machine Squats 6) Overhead Tricep Extensions With Dumbbells 7) External Rotation with a Dumbbell, Standing The first 4 are shocking he has some pint in the ''over head tri extension'' and External Rotations but if i start believe in his words it would take me a long time to rebuild my way of thinking...
Can't be answered in 500 characters. Forward shoulder position leads to increased stretch (passive insufficiency) on the rotator cuff and biceps tendon. An imbalance between your pecs and lats/shoulderblade stabilizers results in a forward shoulder position. This leads to rotator cuff tendonitis, biceps tendonitis, and increase risk of tears. Also, this limits the amount of growth of both your pecs and lats, due to the sub-sensory pain stimulus. Full answer on 7 worst exercises. Dr K Samhouri
whats "unnatural" about a preacher curl exactly? Excessive protraction may be harmful(but really isnt) if the load is directed directly away (which it isnt). I think youre getting misinformation Mr Hoffman. Im curious to know your logic though
There's no conclusive evidence that suggests nutrient intake timing is as important as people like you make it out to be. Even the fastest digesting protein sources won't be available for your body to use immediately post workout. inb4 anabolic window.
is shoulder protraction is bad then the chest and lats are bad retracting your shoulders is scapular retraction. The people that bench in the gyms push through mostly raising there shoulders how is it bad the only way it is bad is if the weight is pulling directly through the shoulder with all muscles relaxed.Therefore you are not in control and therefore as ben always states its ok if you're in complete control
Vince Del thanks for your comment. Glad you read Dr. K I don't always agree with him but he has some valid points. My comments were that of "caution" and education. do you know? are you balanced? elbow or shoulder tendonitis? 95% of people I see are in a protracted shoulder position. Not good. for your readers, you want muscle "pak man" you want metabolic training. Samhouri, You want balance, Eric Goodman, "Foundation", Health= Mercola, Google those guy's, spend a little, thank me later.
I love drop sets so much I could die happily at the end of one.
Ben, you’ve helped me so much. In every aspect of working out. Mind, body, spirit
I love how Ben justifies the use of the different exercises... something many guy's don't do!
14.21...the ez bar adjusted as a revolving bar with the ankle strap attached to the cable is simply F***n' INGENIOUS !!!!
Really have to hand it to Joe in that video. His focus on Time Under Tension was very disciplined, and it's great to watch something that is "preached" practiced.
I live in the uk and I have never seen that bar ever but it looks mad
I have follow Ben in long time plus some others Bodybuilders.
And i have to say to all youtubers and watchers, Ben is on my top 3, exelent workouts and Ben give great tips talking about the exercises and always explain thebest and how its effect the muscle. Some of those tips are people paying thousands for. Just listen and you will do very well.
well said.
who is your top 3 ?
Anonymous 252
Rich Piana, Jason Blahino, Mike Chang
try the mountaindog
11:10 He just broke down the the actual function of a curl. No Bro Science, just knowledge. Thank you brother!
7 years on and Joe Bennett has his own great TH-cam game going on, as well as a super strong beard game!!
tried the french press for tries with the low pully today and it was amazing.
highly recommended
he does warn about shoulders forward on the back workout, he says to sit proud.. and have your shoulders back and focus on shortening the muscle. he also says your intention is important too so you pull the bar apart to activate the inner back. if you pull the bar together it turns to a chest workout. if you watch more of his vids some of the things he teaches he doesnt repeat in every vid
Another Awesome Video! You're one of the only guys on youtube (aside from Poliquin himself and veeery few others) that actually teach something worthy! Thanks man!!
so much info out there , still to be learned ... i'm just miring right now
Ben tips and knowledge BLOWS MY MIND. so many things ive never heard of (im actually still a Noob in BBing, ivebeen training for a year) but his logic and knowledge its Insane, ive changed several things in my routines thanks to Ben, THANK YOU FOR SHARING WHAT YOU KNOW AND LOVE! :)
What is your PHD in, Michael? Would you then advise against any exercises involving protraction of the shoulder girdle?
biceps brachi is primarily a supinator of the wrist, it does help in elbow flexion but the brachialias is the muscle that does most of the elbow flexion. The biceps brachi work together along with the brachilias to elbow flex. I read somewhere its 50/50 with the brachilias being the more dominant at elbow flexion than the biceps brachii.
I always do cable and dumbbell curls with my index finger relaxed just as Ben says. It works for max supination/bicep contraction.
You and your friend are really vascular. I had no idea who you were until I watched one of Mike Changs videos. I saw I e with you in it and instantly subscribed to your channel.
Back when it was powerhouse . It’s now a crunch
What do you mean?
I followed your ideas and motions on calves and I'm still sore 4 days later. Thanks man!
Dayum bro you were ahead of your time, you are the OG of Hypertrophy content nowadays
Wish i would have training partners like you guys! Motivating and coming with interesting ideas!
fat bar training is very effective, just started using one and its awesome...my opinion
what he is talking about, it's the position of your shoulder during the preacher curl. there is nothing wrong with the preacher curl, but you want your shoulder blades pulled back, so the humerus doesn't move forward in the rotator cuff. because you are allowing it to happen, the biceps doesn't reach peak contraction, because the biceps muscle is further away from the attachment point that crosses the shoulder. it's not about being harmful, it's about not being as effective.
excellent exercises
Finally, I've been waiting for a new BPak vid for ages! If he comes into the Olympia in top shape I reckon he could compete with Dennis Wolf for a 3rd place finish.
i bet a reverse grip overhead smith machine press would work good for that out delt rotation also as maybe a super set to a standard barbell curl
Ben Pak.. will be Mr.O, mark my words!! His Knowledge has help me in so many ways along with Hugo Rivera...awesome
Awsome vid. The hardest most techinal working bodybuilder...pakman!
Arthur Jones provided full range, variable resistance machines nearly 50 years ago. Kind of poignant to see Pakulski come full circle, though his contraption is a poor alternative to Nautilas. And, of course, Arthur's son, Gary Jones invented the Hammer strength equipment, with his dad's concepts in mind.
excellent at least so far.
The start of the promised vids! Nice seeing you at the Bodypower Expo big man!
you plus kai greene are genius of body construction.
Great workout!
Ben pakulski is in my opinion the future of Body Building. He just has to find ways to be bigger..
Sure as hell is taking "thinking outside the box" to an entirely new level o,O
I think the "caution" with the preacher curl machine, as Dr Samhouri brought to my attention, Is just that a "caution." Vince Del Monte cautions us how to properly tricep curl by not letting your elbows flare out. Lats, deltoids, traps, all have sensory input into the motion of bicep flexion. Dr. Sam rightly suggests that this sensory input is lessened with PC machine, tearing without warning is a major concern, use any machine that puts your joints at risk cautiously, hope that answered
Great exercises! Thanks
Ben,
Thank you for posting such a good and informative workout video, your intellectual approach to bodybuilding truly is an inspiration to me. I was just wondering if you ever wore Vibram five finger shoes anymore? Thanks again.
great vid Ben! you are my inspiration man! pleas more vids like this ;)
these are so good exercises! too bad my gym doesn't have the right equipment to do them all.
Too legit.. thanks Ben, watch your vids on sixpackshortcuts all the time.. figured I would tune in to the real deal and get some better based knowledge of shortened muscles and obviously good advice in exercises. Would like to thank you ahead of time. Cheers bro!
nice! more videos bpak! you are such a big influence on me, you're knowledge and training has helped me out so much! you have inspired me to help others learn about optimal hypertrophy training. i've used all the techniques, nutrition, and supplements you recommend. gained 15lbs lbm in the 4 months ive been applying these techniques. just want to let you know! hope all is going well =]
when he talks about winklaar's curl, is that not activating the entire bicep by accommodating for the long head attaching to the clavicle?
Ben knows thing or two about lifting.
Or even three or four
He never has to win, his mind alone would make him the most sought after trainer.
great video mate. i'm definately going to try these exercises. how long would you aim to complete that workout in though? Would also love to hear your tips on building ab muscles. cheers!
Weight does not dictate muscle size, if you follow BPak and all the information that he teaches you soon learn that weight has absolutely nothing to do with big muscles. Muscles are stimulated by tension, and tension can be created in a multitude of ways. Therefore lifting with "lighter" weights but putting every ounce of that weight on the working muscle creates much bigger and better results then lifting heavy and swinging the weight around which in turn takes the tension away from the muscle.
Why don't you just do an actual rotar cuff exercise in isolation with a cable to increase your rotaror cuff range of motion.
You are great
you almost have it right. the supination is the position you want to maintain, because the radio-ulnar joint needs to be properly rotated to load the biceps maximally. because arnold's poor english, there is still to this day a misunderstanding of supination (the position) and rotation of the radio-ulnar joint. the biceps' main function is not this rotation, as this is done by the supinator muscle that is between the radius and the ulna. cont.
What’s the name of the last device you used for the curls, and is it available for purchase?
Big guy awesome arms, small guy cracks me up
you are on the right track, but a 10% improvement in your contraction, and separating the 2 heads of the biceps a bit while training them can take it to the next level. also, there is a better exercise to activate your external rotators, to allow for better position of the humerus in rotator cuff, as you have correctly identified that as a major issue for biceps development.
For most of his competitions he would do it with a herniaz which affected his body composition..since getting surgery he's placed second in the Arnold classic..soooo...of say that science is working for him
hey ben where can I buy the Resistance bands you use in your other videos?
Can you please explain the difference the angle of elbow when doing skull crushers and close grip bench press
Nice video, and good explanations :) .Ben, TELL US THE NAMES OF THE INTERPRETS AND TITLES OF THE SONGS PLAYING IN THE BACKROUND! Nice workout music. Pls tell us...
Hardcore routine bro, gona try a few things
the exercise is not performed in a vacuum. i highly doubt it has been shown that including preacher curls as part of a balanced resistance training program will limit the growth of pec and lats. if it has been shown that one exercise will somehow reverse the growth accrued from other training days, please present a reference.
I don't know if I missed something, I've gone back a few times to check. But I can't find any explanation for the reason he was suggesting the fat bar? What is the advantage over a regular sized one? Thanks
Educate and Dominate! #ALLDAY
I need a metal band to follow me into the gym and give me that kind of sound track.
BPAK ALL THE WAY!!!!!!
hey just wanted to know how you are working the biceps at its shortest point ?
damn that song please??!!
I saw your video its so inspiring I have a question I'm starting to lift and I'm taking wheybolic when is the best time to take it to see maximum results. ?
Stfu
Is there a list of the exercises and the reps some where? I have MI40, haven't used it in a while, but this doesn't seem like one from that.
do you limited pre-haustion to smaller muscles or can they be used for larger muscles?
how can i get my biceps bigger not growing...i have watched your many videos but i do not know which exercises are good for my biceps
Zubair Khan the one where you feel the biceps the best and can keep the tention
i told ur techniques are awesome
+Zubair Khan if you dont know how to grow biceps.. quit the gym mate
Fucking squeez harder on every rep and go slower when you are coming down
genetics
Ben your doing the Olympia this yr?
but to get maximal load at the point of contraction (shortest distance between origin and insertion), the radio-ulnar joint needs to maintain its supinated position. you are correct about the elbows flaring out reducing the load on the biceps by not allowing the biceps to reach its shortest position, but you are not correct about the mechanism that is actually involved. you are not genetically gifted for arms like you are for legs, but with a few tweaks, you could really improve your results.
top tier
absolute weight is not a predictor of muscle size but relative weight is. i.e. if you get stronger you will also get bigger. if you can bench 225 for 8 reps, by the time you can bench 315 for 8 reps, you will be bigger.
you're off base here. weight is important and progressive overload dictates increases in muscular size.
@thedominator the number on the weight is no indicator as to the actual resistance it is providing.
Not really. Muscle hypertrophy actually differs upon execution. For muscle size, it should be done with weight that can be lifted from 10-12 reps. Heavy weight is for strength training and is usually done in low reps. For developing muscle endurance, that is when you start lifting low weight at high reps. How can you strain the muscle to stretch if you're using lighter weight? And the weight, whether or not it is heavy is entirely different among every individual.
DR.K let`s see what else he is telling us : The 7 WORST Exercises to NEVER Do
1) Leg Presses
2) Leg Extensions
3) Machine Leg Curls
4) Biceps Preacher Curls - you already mentioned that
5) Smith Machine Squats
6) Overhead Tricep Extensions With Dumbbells
7) External Rotation with a Dumbbell, Standing
The first 4 are shocking he has some pint in the ''over head tri extension'' and External Rotations but if i start believe in his words it would take me a long time to rebuild my way of thinking...
always wanted to know this. when they are at the end of a set they do those sortof incomplete reps, why?
Can't be answered in 500 characters. Forward shoulder position leads to increased stretch (passive insufficiency) on the rotator cuff and biceps tendon. An imbalance between your pecs and lats/shoulderblade stabilizers results in a forward shoulder position. This leads to rotator cuff tendonitis, biceps tendonitis, and increase risk of tears. Also, this limits the amount of growth of both your pecs and lats, due to the sub-sensory pain stimulus. Full answer on 7 worst exercises. Dr K Samhouri
i would say he's missing out on hammer curls, they thicken and raise the peak of the bis....again my opinion
whats "unnatural" about a preacher curl exactly? Excessive protraction may be harmful(but really isnt) if the load is directed directly away (which it isnt). I think youre getting misinformation Mr Hoffman. Im curious to know your logic though
which exercise did you fully shorten your bicep in ?
what is the total weight of that barbell benjamin?
Practicing Abs&Thighs pose at end of Standing Rope Tricep Extension @ 13:57?
Ur the man
This is everybody's reaction to Ben, including mine :)
where i can see big arms?
I want to Training with you
You're da bezt !!!
Music?
the best arms ever, were and will be always built with simple training programs and devices
stfu
PAK KNOWS!!!
Ben, what's better:
Drinking a protein shake/eating proteins beofre or after a workout?
Everybody says something different!
...
Try both for a week and do which ever one feels better. It really doesn't matter.
curry2spicy4u Protein shakes are fucking made so you can get your protein in right after training
There's no conclusive evidence that suggests nutrient intake timing is as important as people like you make it out to be. Even the fastest digesting protein sources won't be available for your body to use immediately post workout. inb4 anabolic window.
curry2spicy4u
This is all broscience. It seems like everyone who lifts has no brain, except Ben of course.
how can you brush your teeth the day after this workout!? .... hahah kidding! ... GREAT WORKOUT BEN!!!!!!
is shoulder protraction is bad then the chest and lats are bad retracting your shoulders is scapular retraction. The people that bench in the gyms push through mostly raising there shoulders how is it bad the only way it is bad is if the weight is pulling directly through the shoulder with all muscles relaxed.Therefore you are not in control and therefore as ben always states its ok if you're in complete control
This is not max hyper trophy is it?
Vince Del thanks for your comment. Glad you read Dr. K I don't always agree with him but he has some valid points. My comments were that of "caution" and education. do you know? are you balanced? elbow or shoulder tendonitis? 95% of people I see are in a protracted shoulder position. Not good. for your readers, you want muscle "pak man" you want metabolic training. Samhouri, You want balance, Eric Goodman, "Foundation", Health= Mercola, Google those guy's, spend a little, thank me later.
Shouldnt your partner bring his elbows more narrow? Thanks for great vid :)
God.. why do ppl do that?? Everything i've tried from you has been great sir!
Doesnt look lik his stretching the bar like he talked to Mike Changs video