The more you know, the more you grow!
If you're like me you have a good chunk of $ invested in your home gym. Do you know the best way to use all of this expensive equipment? If your answer is yes, read on because I thought I knew how to use it properly too.
I have plenty of workouts on this page from personal trainers and online experts, but I found an ebook/video course by Benjamin Pakulski that I found very interesting.
Ben came up with MI40 Mass Proportions system that helped him become one of the top 15 ranked pro bodybuilders in the world. The same system that has landed him on dozens of magazine covers such as Muscular Development, Flex, MuscleMag and many more...
OK let's get this out of the way right now ... Ben is a pro and takes steroids. You can't compete for the title of Mr. Olympia without them. The MI40 training program will work for you even without taking steroids.
The goal of MI40 is to teach you how to create the MAXIMUM amount of tension in your muscles. Weights are irrelevant. If we can increase tension and torque in the working muscle without increasing the actual weight, we grow equally as well and minimize chance of injury from uncontrolled heavy weight and improper movements.
MI40 is based on what is becoming known as the "magic number!" ...40 days, 40 minute workouts, 40 second sets, 40-second rest periods, 40 best exercises.
40 days (6 weeks) has been scientifically proven to be the optimal amount of time to adapt to any training program for maximal effect before moving on to another training program.
After 45 minutes of intense training, the body starts to inhibit anabolic hormones (GROWTH!) and the ratio of catabolic (muscle break down) hormones increases.
The 40 exercises are what Ben deems to be the BEST exercises for each body part.
Forty seconds is just enough time to allow your muscle to replenish its energy stores to allow you to continue weight training.
A set should last 40 seconds because it has been proven that ideal Time Under Tension for muscular growth is between 40-70 seconds. To stay on the low end of this, ensures you will be working a greater percentage of fast-twitch muscle fiber and using a greater overall load.
A 4-0-1-0 tempo on a bench press (pushing exercise) would look like this:
4 seconds to lower
0 second pause at the bottom
1 second to press the weight
0 second pause at the top
That equals 5 seconds per rep -- 8 reps per set equals 40 seconds per set!
Nothing new here. The rep tempo of 4-0-1-0 (with a 4 second negative) is nothing new...sounds like HIT (high intensity training) training to me...keep reading.
NOS = Neurological Overload Sets (means muscle overload) How? Start the set with a weight that you can use for a strict 8 repetitions. After completing your first 8 repetitions, decrease the weight by 20% (if you're using 100lbs, you would decrease by 20lbs, etc.)
Immediately continue to perform as many repetitions as you can with the second weight (usually 5-8 reps). Repeat this process 4 times in total (you will complete 3 drops, therefore 4 'sets' --100,80,60,40lbs). NOTE: It is extremely important to note that there must not be longer than 10 seconds between decreasing weight increments -- any longer will negate the NOS process.
Hmmm, sounds like ordinary drop sets to me, but he calls them Neurological Overload Sets. Whatever!
So far there's really nothing new about the Ben Pakulski MI40 system. It's basically repackaged techniques that you can find anywhere online, right?
WHERE THIS PROGRAM TRULY SHINES IS THE VIDEO INSTRUCTION AND FULL COLOR PDF THAT'S INCLUDED!
There's over 6 hours of video instructions on how to properly execute exercises for every body part. I have access to these videos and really want to show you one, but I'm too honest, so below are some screen shots.
Think you know how to properly perform a lying leg curl? From the MI40 videos:
Another way Ben preaches to up the intensity is through what he calls intentions. Let me illustrate this with the bech press:
This technique takes the tension off of the triceps and places it directly on the pecs.
I have had this course for over one month and continue to learn something new every time I watch these videos. I've started to watch them while I'm working out to learn these techniques while actually doing them. It's like Ben is there training me...totally cool!
MI40 is highly recommended!
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