The best learning tool for shoulder side laterals. Turn your volume UP, take some notes and get ready to learn some Muscle Intelligence ladies and gents. | Ben Pakulski IFBB Pro
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The best learning tool for shoulder side laterals. Turn your volume UP, take some notes and get ready to learn some Muscle Intelligence ladies and gents. | Ben Pakulski IFBB Pro
32.1K viewsApr 7, 2017
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Every training decision should support the ability to perform athletically at eighty. | Ben Pakulski IFBB Pro
0:06
Every training decision should support the ability to perform athletically at eighty. | Ben Pakulski IFBB Pro
961 views3 months ago
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How to get shredded in 2025? Simple. Not easy. Dial in your recovery: creatine, collagen, electrolytes. Train hard 4x/week. Move every day. Fuel with high protein, whole foods. Then repeat. Over and over. This is your blueprint. Execute. | Ben Pakulski IFBB Pro
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How to get shredded in 2025? Simple. Not easy. Dial in your recovery: creatine, collagen, electrolytes. Train hard 4x/week. Move every day. Fuel with high protein, whole foods. Then repeat. Over and over. This is your blueprint. Execute. | Ben Pakulski IFBB Pro
4.3K views11 months ago
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Training in your 40s, 50s, and 60s can’t look like it did in your 20s. If it does, you’re begging for injuries and stalled progress. Here’s the shift: 1. Go heavier (with control). 2. Slow down. 3. Use more range, not less. 4. Cut training volume. 5. Increase frequency. The goal isn’t just muscle, it’s strength, resilience, and longevity. Train smart now, so you’re still capable at 60, 70, 80 . | Ben Pakulski IFBB Pro
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Training in your 40s, 50s, and 60s can’t look like it did in your 20s. If it does, you’re begging for injuries and stalled progress. Here’s the shift: 1. Go heavier (with control). 2. Slow down. 3. Use more range, not less. 4. Cut training volume. 5. Increase frequency. The goal isn’t just muscle, it’s strength, resilience, and longevity. Train smart now, so you’re still capable at 60, 70, 80 . | Ben Pakulski IFBB Pro
78.1K views9 months ago
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Form check. How did I do? This little exercise combo has always been a staple in my training. It helps me assess where my strength and shoulder function sit. Guess the weight?! I am the chief of the form police 👮‍♂️🚨. | Ben Pakulski IFBB Pro
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Form check. How did I do? This little exercise combo has always been a staple in my training. It helps me assess where my strength and shoulder function sit. Guess the weight?! I am the chief of the form police 👮‍♂️🚨. | Ben Pakulski IFBB Pro
4.5K viewsMar 20, 2025
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The secret to arm growth is not heavier weight or more volume. It is stability. The more stable your body is, the more contractile force your brain can send to the muscle. If your shoulder is shifting, if your torso is swaying, if you are throwing weight from point A to point B, you are leaking tension. And tension is what builds muscle. Lock your body in. Create stability. Then contract with intent. This is how you build biceps and triceps that actually grow. Want Bigger, Stronger Arms in Just
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The secret to arm growth is not heavier weight or more volume. It is stability. The more stable your body is, the more contractile force your brain can send to the muscle. If your shoulder is shifting, if your torso is swaying, if you are throwing weight from point A to point B, you are leaking tension. And tension is what builds muscle. Lock your body in. Create stability. Then contract with intent. This is how you build biceps and triceps that actually grow. Want Bigger, Stronger Arms in Just
1.8K views5 months ago
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I started testosterone at 20. I wouldn’t recommend it. If you’re under 30, your natural T is already high. Master training, sleep, nutrition, and stress first. Learn to move well, load intelligently, and squeeze every ounce from your genetics before you touch hormones. TRT is usually a lifelong commitment. Exogenous T suppresses LH/FSH, yes, there are tools (hCG, HMG, kisspeptin), but they’re temporary levers, not magic. Be patient. Build the machine before chasing the dream. Then, if you’ve tru
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I started testosterone at 20. I wouldn’t recommend it. If you’re under 30, your natural T is already high. Master training, sleep, nutrition, and stress first. Learn to move well, load intelligently, and squeeze every ounce from your genetics before you touch hormones. TRT is usually a lifelong commitment. Exogenous T suppresses LH/FSH, yes, there are tools (hCG, HMG, kisspeptin), but they’re temporary levers, not magic. Be patient. Build the machine before chasing the dream. Then, if you’ve tru
18K views6 months ago
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0:55
Let’s breakdown the Incline Dumbbell Curl: Proper setup is key here, so pay attention to this cue: Put your arms by your side and push back slightly. If your shoulders start to upwardly rotate, you’ve gone too far. Then, match the bench angle to your body’s angle. ✅ Keep your posture erect ❌ Don’t let your shoulder rotate through the motion If your shoulders fatigue before your biceps when you’re doing curls, then this exercise is for you. Let me know in the comment section which exercise I shou
658 viewsFeb 27, 2024
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0:32
The #1 thing you MUST be doing to grow your chest is: ✅ Train your upper back effectively. If you don’t have the ability to stabilize your shoulder blades, bringing them back and down, you’re not going to be able to produce force in your chest. What’s your favorite upper back exercise? Drop it in the comments for guys in our community looking to grow their chest. | Ben Pakulski IFBB Pro
662 viewsJun 6, 2024
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1:03
Most men struggle to build their chest not because their pecs are weak but because their backs can’t stabilize. If you can’t hold retraction and depression (shoulder blades pulled back and down), you’ll leak power on every press and fly. That’s why my favorite chest warm-up starts with training the back, building stability, control, and strength at the end ranges. Then I superset with a cable fly in external rotation to protect the shoulders and challenge the pecs from the right angle. Stronger
1.1K views8 months ago
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1:41
Gentlemen, if your shoulders are tight and your back is not growing, your serratus is likely weak. When the serratus does not do its job, the traps and neck take over. That is where pain, stiffness, and poor overhead motion come from. Lock the elbows. Push the shoulders away. Maintain that reach as you move the arms overhead and across different angles. This is not stretching. It is active control. Strong shoulders require a strong serratus. Mobility follows stability. | Ben Pakulski IFBB Pro
2.2K views4 months ago
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0:30
Want bigger arms? Good. It's so much easier than you think. You see, most people focus on working harder, lifting heavier, doing more, or more often. This is what you're told works. But it makes absolutely no sense. You're just missing the single most important piece to the muscle building puzzle. The thing that every other athlete in the world knows and applies, but people forget when it comes to adding muscle. Practice does NOT make perfect. Practice makes permanent. PERFECT PRACTICE makes per
490.5K viewsFeb 18, 2020
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Why you're NOT doing Side Raises completely right - Pro Bodybuilder Ben Pakulski
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Shoulder Workout | Shoulder Training With Ben Pakulski
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