I have been working on an update to my new fitness product Epic Warrior Muscle. I hope to have it finished soon.

I created a nice meal plan and daily schedule for how much you have to eat ... Read More]]> Hi guys and gals,

I have been working on an update to my new fitness product Epic Warrior Muscle. I hope to have it finished soon.

I created a nice meal plan and daily schedule for how much you have to eat every day to build muscle.

BTW – check out the article I just posted with more useful tips on packing on muscle.

I’ll be frank, I’m getting tired of all this “functional training,” talk. Come on! Is that the reason you really got into lifting weights? It seems arm training has taken a dip in popularity and this may ... Read More]]> Your arms stop growing?

I’ll be frank, I’m getting tired of all this “functional training,” talk. Come on! Is that the reason you really got into lifting weights? It seems arm training has taken a dip in popularity and this may be the case in some circles but if you’re REALLY honest I’m guessing you wanted arms that resembled a SUPERHERO… and for that, doing DIRECT bicep and tricep workout will NEVER go out of style.

And having big, muscular arms that stretch your shirtsleeves will NEVER EVER go out of style either, so today is a reminder that when you pick up a copy of Ben Pakulski’s MI40 System you’ll also get his complete 21-day workout to BIGGER ARMS. The same workout that packed TWO INCHES on his arms in 3 weeks! RIDICULOUS! I would be happy with just 3/8ths of an inch!

Get MI40 System + 21 Days to Bigger Arms FREEEE

Now onto our arm tips compliments of the big man himself…

4 Uncommon Tips To BIGGER ARMS

By Ben Pakulski

1) LESS VOLUME!

Small muscles require less volume, and recover faster. Basic logic says, a smaller muscle has less overall total volume of muscle fibres. It takes LESS overall stimulus to fatigue these muscles and less overall training volume to exhaust glycogen stores (stored muscle energy).

2) HEAVY WEIGHTS (WITH PERFECT FORM)

Heavy weights are going to fatigue a greater overall percentage of muscle fibres in a shorter amount of time (aka less sets). Heavy weights also have the added benefit of stimulating “high threshold motor units”. These are the muscle fibres that require a lot more stimulus to grow and respond, but also
the fibres that are more likely to be responsible for muscle hypertrophy or GROWTH!

3) ARMS RECEIVE A LOT OF STIMULUS ON A REGULAR BASIS

Arms receive a lot of stimulus on a regular basis. For most people, this tends to occur in the middle of the range of motion where the muscles are strongest. In order to get the arms to grow and respond, it is necessary to subject them to a different type of stimulus. One of the best ways to improve arm development is to subject them to more tension and continuous tension at the extremes of the range of
motion (a.k.a, when a muscle is fully lengthened or fully shortened –where muscles are weakest). This will allow for greater time under tension as well as targeting different points of the strength curve to force the nervous system to adapt and stimulate new muscle growth.

4) YOU MUST ENGAGE THE TARGET MUSCLE FIRST IN ANY MOVEMENT

The FIRST muscle to engage in ANY movement must be the muscle you are trying to target. If you are working your biceps, to most effectively stimulate the bicep, it must be the muscle to initiate the movement. As mentioned, muscles are weakest at those extremes and that makes it LEAST likely to contract. This is where your conscious intent and control is vital! The best way to ensure this is happening is to CONTRACT its antagonist muscle. This will ensure a fully lengthened working muscle and make it much more likely that it will initiate the movement(provided youre using proper control).

e.g. when working your bicep, to fully stretch your bicep at the bottom of the range, it is necessary to contract your tricep before initiating the movement of contracting your bicep again.The opposite is  true when training triceps. Contract your biceps at the top of the range when a tricep is fully stretched(forearm touches biceps).

Get the MI40 System + 21 Days to Bigger Arms FREE

Please add to this list by leaving a comment.

Question: Ben, please identify the number one training mistake that would be preventing individuals from achieving maximal muscle gains.

Answer: Mistake number one is never ... Read More]]> The following is an article from Ben Pakulski  with his new program Mass Intentions 40 out now.

Question: Ben, please identify the number one training mistake that would be preventing individuals from achieving maximal muscle gains.

Answer: Mistake number one is never knowing what the right amount of exhaustion is

Have you ever left the gym wondering if you could have done more? If you should have done more? I know I have. Heck, there has even been days when I contemplated going back in the gym because I just didn’t KNOW that my muscles were exhausted. That’s a terrible feeling.

I don’t know about you, but when I go to the gym I want to KNOW that my time is well spent and im not wasting my days and getting less results than I am after.

NOS

Here is the next cutting edge intensifier in muscle building: NOS

NOS stands for Neurological Overload Set. The set that overloads the body and creates the optimal hormonal environment for growth inside the muscle!

Hormones like testosterone, growth hormone, IGF-1 are responsible for growth. The best way to stimulate these hormones is through intense exercise that takes muscles to their limit.

NOS is the single most effective way to take a muscle to its complete physical exhaustion.

As many of you already know, TIME under TENSION is the number one most highly correlated factor with muscle hypertrophy (growth).

NOS start out by putting you in the exact optimal range for muscular growth via optimal Time under Tension (40-70 seconds)

8 repetitions done with a 4010 cadence (5-second reps) . For those of you unfamiliar with this cadence reference, it is very simple. It means 4 seconds DOWN(negative/eccentric portion) , 0-seconds pause, 1-second explosive concentric (contraction), and then 0-second pause.

The “0’s” tend to be most confusing for people, this simply means DON’T STOP. Use continuous motion and no rest or pause at the top or bottom of the rep.

Once you have completed 8 repetitions with 5-second reps, IMMEDIATELY decrease the weight by 20% and keep going. No cheating, no extraneous movement, just strict executed form.Repeat this 20% drop in weights 2 more times for a total of 3 decreases in weight.

This process will take your muscle to complete physical exhaustion. The lactic acid will be uncomfortable but find comfort in knowing that more lactic acid is correlated with more growth hormone, bigger muscles and a leaner, harder physique.

You can learn more about NOS and Ben’s new muscle building program: Mass Intentions 40 here.

Let me know of any topics you ... Read More]]> Hey everyone, I am pleased to announce that the new blog is up an running. I plan on adding content to it often and hope we can get some good discussion going here.

Let me know of any topics you wish to be covered.

-Thomas

There will be plenty of bonuses too along with a membership site ... Read More]]> I have been busy lately working on a new fitness product and membership site for builtfit.com. The product is going to be geared towards muscle building a nutrition.

There will be plenty of bonuses too along with a membership site with exclusive content. If there is something you would like to be included, please let me know.

Long time without posting.  I have been busy getting the new design and layout up on builtfit.com.

There is an improved workout routine section.  You can search workouts and browse the categories pretty easily now.

I have also made an improved ... Read More]]> Hey Everyone,

Long time without posting.  I have been busy getting the new design and layout up on builtfit.com.

There is an improved workout routine section.  You can search workouts and browse the categories pretty easily now.

I have also made an improved article section to easily browse the different categories of articles.

Be sure to check the daily supplement deals page as well.

What is to come:

• More free workout routines
• Video reviews of fitness products
• An exclusive builtfit.com membership product

If you have an input on additional items for the site please let me know.

Here are some of my Personal ... Read More]]> I have had some good results with 5×5 workout routines, and this recent run has been great as well. Although I didn’t gain as much weight as Id like, my strength has definitely increased.

Here are some of my Personal Records (PRs) I believe.
Deadlift
375×4
Overhead Press
160×5

Note these are done at 177-178lbs. Previously when I was near this I was around 185lbs.

These are some of my recent lifts. I will be changing my workout routine soon as I am at the end of my run of 5×5 workout routine.

Bench Press: 235×5

Squats: 315×5

Deadlift: 365×4

Overhead Press: 155×5

Rows: 210×5

My weight is around 178 lbs

Bench Press 215×5

Squats 285×5

Rows 185×5

Deadlift 335×5

Overhead Press 145×5

Bench Press 220×3

Squats 295×3

Rows 195×3