Muscle Expert Podcast | Ben Pakulski Interviews | How to Build Muscle & Dominate Life

Latest Episodes:

39 - Deconstructing The "Titan" Mike O Hearn Testosterone Hacking, Daily Routines and Refusing To Be Outworked. Aug 14, 2017

Show notes

This podcast is brought to you by BiOptimizers our digestion expert sponsors upgrade your digestion for optimal recovery and better nutrient uptake with MassZymes. Get 23-45% off plus an additional 10% off and 1 free bottle of HCL Breakthrough when you checkout the MassZymes here. This podcast is brought to you by Gasp! Top notch quality training wear, Muscle Expert approved training gear! Get 10% off when you use the discount code BEN10 at checkout at Gasp Online Today!

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I may not have the best genetics, but I can’t be outworked. - Mike O Hearn

Intro:

One of Ben’s favorite training partners from Venice Beach, the Titan, Mike O Hearn joins the list of legendary names to come on the podcast. Ben and Mike dissect his early beginnings, being the youngest of 9 children, training with strength legends at age 14, the daily routines, rituals, supplements and meals Mike use to stay photo shoot ready 365 days a year and much much more.

Be sure to say hi to Mike on instagram and share this episode with your training partners, friends, and family!

TIME STAMPS

5:10 Why Mike train at 4am everyday.

9:10 - Mike O Hearn’s breakfast at 3am.

10:00 - Does Mike O'Hearn track calories? Intuitive eating?

10:45 - Eat 5000 cals at 48.

11:45 - Training with legends at 11 years old. Doyle Kennedy, Ed Coan and others.

13:30 - Admitting to overtraining.

16:30 - How Mike’s training has changed.

17:15 - Wolf’s Law

18:50 - What’s happening behind 500lb incline bench press that 99% of people don’t see.

19:50 - Training connective tissue not for just pushing heavier weights

22:34 - Experiments with average Joe’s over 40.

24:20 - Mike O'Hearn's current training regimen.

26:20 - Ownership, making your muscle work not dumping tension on the joints

29:30 - Leveraging weak positions to better your physique.

32:40 - 17 sets of dumbbell rows, doing what you suck as 10x more.

37:30 - Nutrition, testosterone, biohacking and more.

44:10 - A 1 year experiment for growth.

50:31 - Mike’s testosterone biohacking advice.

54:10 - Advice the every 20 something year old.

59:05 - Mike’s nutrition meal by meal Mike never

1:00:00 - Sleep the one question Mike never answers. 6hrs V 10hrs ?

1:06:20 - Vitamins, BCAA’s, Collagen

1:08:40 - The mental damage from injuries.

1:10:50 - Not running away from food.

1:13:40 - Living to 120

1:15:50 - The hardest working training partners on the planet.

1:18:40 - Commercial real estate, restaurants and Mike O'Hearn's new supplement line.

1:21:40 - Full squat v half squat. A small rant and an intelligent answer.

1:24:00 - Superleague? The new blend of strength v physique

Resources Mentioned

Follow Mike O Hearn

37 - Bret Contreras Bigger Stronger Faster with Better Glute Training Aug 14, 2017

Show notes

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Intro:

Bio mechanics expert and glute specialist, Bret Contreras PhD joins Ben on the podcast to dig into the details on enhancing speed, strength and building powerful glutes. Bret, and Ben cover controversial studies that have recently been published, internal vs external cueing and when to effectively use each plus three of the biggest paradigm shifting truths about hypertrophy from Bret.

Timestamp

5:45 Beyond skinny, Bret’s early days of being weight less than most girls.

19:50 Barbells V Plate loaded for athletes? And Muscle architecture.

21:30 Force velocity profiles, the shotgun approach vs just focusing on weaknesses. Which brings about better performance results ?

22:20 Quarter squats better for jumps and sprints.

29:40 The huge pendulum swing in the research community.

31:42 The Force vector theory.

36:05 Where research needs to go to deliver useful info for coaches and athletes.

39:30 Internal v external cueing? When to use which?

47:30 The greatest advantage of training like a bodybuilder that everyone can benefit from.

50:40 Autoregulation, tempo for reducing injury and training around them.

Resources mentioned

Follow Bret

36 - The Holy Grail of Hypertrophy, Naked Meditation, Cortisol Resistance and Mastering Life By Changing Your Perceptions with MindPump and Alvin Brown Aug 09, 2017

Show notes

This podcast is brought to you by BiOptimizers our digestion expert sponsors upgrade your digestion for optimal recovery and better nutrient uptake with MassZymes. Get 23-45% off plus an additional 10% off and 1 free bottle of HCL Breakthrough when you checkout the MassZymes here. This podcast is brought to you by Gasp! Top notch quality training wear, Muscle Expert approved training gear! Get 10% off when you use the discount code BEN10 at checkout at Gasp Online Today!

Subscribe on iTunes, Tunein or Stitcher Radio!

Love the podcast? Leave a review in iTunes!

Who would you like Ben to interview? Tell us here!

If you thought round one was great, then round two is like winning the Olympia. Join The MindPump crew, Alvin Brown and B Pak on at very in depth conversation about everything. Ben, Adam, Sal, Alvin and Justin cover the mental, physical and recovery techniques, tactics and mindsets for building extreme muscle, 10xing your sleep, modulating your stress response for better training results, reducing cortisol and mastering your life and happiness. Timestamps 4:30 - Ben’s training with Haney Rambod 7:00 - Why Ben hired Haney. Overtraining and changing the stimulus. 9:31 - Adrenal fatigue, overtraining and the symptoms. Pushing the gas pedal too much. 11:50 - Cortisol resistance? Testosterone resistance? 14:11 - The common patterns and types of clients every train runs into. 15:40 - The biochemistry of cortisol resistance. Periodizing your stimulus. Cryotherapy and the constant stimulation of cortisol. 16:50 - Why you wake up at night between 1 AM - 3 AM. What ancient chinese medicine, blood sugar spikes and more. 18: 32 - How to naturally reduce cortisol. 19:41 - Alvin Brown, Ben’s former life coach, managing perceptions, The Upside of Stress. 22: 20 - Manipulating your stimulus for greater strength and hypertrophy training. 23:50 - When to transition, from strength to hypertrophy? The key factors. 29: 30 - Why you shouldn’t do cardio after weights. How to better arrange your training. 30:30 - Controlling your breathing patterns intra set. How to control your heart rate and increase output per set. 33:15 - Intra workout stretching is stupid. Do this instead. A tested and proven protocol for advanced hypertrophy gains. 37: 07 - The holy grail of hypertrophy.. 41: 15 - Losing muscle, Creatine kinase decrease, Ben’s testosterone lab results. 50:20 - Sleep hacking 1on1, the toxins effects of your mattress. 54:18 - Social lag, A possible 12% increase in heart disease and other disease. 56:20 - Meditating naked at 4:30 AM 58:34 - The silent epidemic, anxiety. Learning the coping mechanisms for managing and mastering your life. 1:04:30 - Meditation, energy, Being the observer. 1:06:30 - The Power of Now 1:09:10 - The concept of time. Shame guilt and resentment. 1:15:20 - Why you should fast more and do more “ball builder” workouts and stoicism. 1:19:30 - A great way to bond with your spouse pre and post sex. 1:22 20 - The greatest life hack period for bodybuilders, competitors and anyone looking to achieve more in life.

Resources mentioned

The Upside of Stress

The Power of Now

The New Earth

Follow Mindpump Media & Alvin Brown

Alvin Brown

Center for Healing and Peak Personal Performance

35 - Engineering The Ultimate Modern Man, Understanding What Women Want, Not Losing Muscle While Fasting and Morning Routines with Paul Carter Aug 07, 2017

Show notes

http://www.benpakulski.com/podcasts/paul/

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1:02:25 What you eat before training often has a more dramatic effect on your post training nutrients and just eating after - Paul Carter

Author, coach, speaker, awesome dad and good friend Paul Carter joins Ben on the Muscle Expert Podcast today! The conversations goes into much more than just your typical fitness podcast episode, Paul and Ben cover all the major areas every man needs to master to live the ultimate life. Become their version of the ultimate modern man. Build better relationships with your partner and much more.

Key Insights:

Tactics for better focus and practicing meditation during training and being present all the time.
How to retrain your body to eat intuitive eating and not eating just because of old belief and fear of losing muscle.
mTOR and cancer, fasted training, decreasing protein intake for the longevity,
Recovery protocols for life,
Parenting,
Pauls his latest book with Christian Thibaudeau, the maximum muscle bible and much more.

Timestamps

12:40 Feeling like a man, be sexy, “I am statements” for you and your partner. Avoiding comparisons, appreciating the process.
13:00 Are you afraid to express emotion?
14:30 The negative impacts of suppressing emotions, Paul’s recovery protocols, responding and coping with stress.
18:00 How to mitigate stress and optimize your day.
19:45 The benefits of creating “Whitespace” Why you need to create white space in your day for brain recovery.
23:00 Paul’s trick for immediately bringing you out of your head and back to the present moment. A trick for avoiding fights with your significant other.
26:10 How to meditate during your training, slowing the breath during sets, reducing perceived exertion and maximizing output.
27:33 Breathing into the muscle you're working, Quality vs quantity? What Dorian Yates got right early on. The optimal amount of sets to perform when training
34:31 The real reason why Ben got into bodybuilding and why Ben left it.
38:20 Re- learning your intuitive eating, how to reprogramming your body to not eat like a bodybuilder.
39:04 The Dove Bar Story.
41:30 mTOR and cancer. How much protein should you eat?

34 - Christian Thibaudeau Overcoming Depression, Mastering Insulin Sensitivity & Neurotransmitter Balance Through Nutrition & Supplementation Jul 30, 2017

Show notes

Take your body, brain and life to the next level with Christian Thibaudeau and Ben as they go into detail behind what's holding a vast majority of people back from reaching more muscle, less stress and more success in life. World class strength and conditioning lecturer, elite coach and author, Christian Thibaudeau joins Ben to unpack the key areas of health that move the needle and how to optimize them through nutrition, supplementation and lifestyle. Christian holds nothing back as he talks about his past struggles and personal battles with depression and how has grown and overcome them.

Quotes from the Episode:

“Take Control of Your Brain, Your Body and Your BALLS” - Ben Pakulski

Nobody fucking cares about what you lift in the gym - Christian Thibaudeau

http://www.benpakulski.com/podcasts/christian/

33 - The Keys To Creating An Unbeatable Mind with Mark Divine, Former Navy SEAL and Founder of SEALFIT Jul 29, 2017

Show notes

Joining Ben today is Former Navy SEAL, NYT and WSJ Best Selling Author, SEALFIT founder and CEO, Mark Divine. Not a muscle expert but an expert of the mind, developing mental toughness and discipline. Mark and Ben cover strategies and practices for mastering your mind, developing focus, overcoming ego and much more in this episode. Both Mark and Ben also share some details on their current projects to help upgrade the next generation of men. Mark was also kind enough to extend a special limited time offer for listeners of the the Muscle Expert Podcast for the ultimate resource for achieving amazing results in your life be sure to take capitalize on this opportunity!!!! Mark is offering a FREE 30 day trial to join Unbeatable Mind Online Academy. The Unbeatable Mind Online Academy is where Mark teaches about his life work including all the secrets he has discovered that helped him become Honor Man of BUD/S Class 170, Navy SEAL Commander, and ultimately on to start five successful multi-million dollar businesses, write four best selling books all while balancing family and optimal health. You will learn all the daily practices and philosophies you can adopt to develop a truly UNBEATABLE MIND. Go to https://unbeatablemind.securechkout.com/30day. Time Stamps:

13:10 The pussification of parenting in 2017. The everybody gets a medal mentality.
16:40 The real answer to raising the best children as humanly possible.
17:35 Marks earliest memories.
18:50 Zen meditation, slowing your thinking. Training karate.
24:20 The unbeatable mind for kids and the encyclopedia of bodybuilding for kids. Bringing science and proven methods to build the ultimate young adult.
32:00 Zen meditation with monks in Woodstock.
37:25 The 3 dominate stages of development. Where respect begins and influencing your development.
45:48 Tapping into your whole mind, gaining access to the entire brain.
47:20 Overcoming ego, emotion and what makes elite performers produce results in real life.
54:05 Feeding the courage wolf. Going through the hardest events in life and finding the discipline to push through.
1:02:00 Never arriving but always becoming, the daily process of self mastery in all areas of life.
1:06:18 Winning your mind and winning your day. The Step by step path to mastery and where it starts. The mental and physical tools to start developing self mastery.
1:09:00 The burning the boats mentality and where it begins
1:12:50 One day one lifetime. Everyday counts.
1:13:35 Entering the flow state, developing deep awareness. Activating the flow state with your environment.

Resources Mentioned: The Unbeatable Mind Podcast The Unbeatable Mind Book Unbeatable Mind Academy 8 Weeks To Seal Fit Seal Fit Academy Kokoro Camp The Way of The Seal

32 - 10x Your Deep Sleep, Brain Wave Training and the Perfect 3 Step Post Training Recovery Protocol with Serial Entrepreneur & BioHacker Matt Gallant Jul 25, 2017

Show notes

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On the podcast today is highly successful serial entrepreneur, master bio hacker and sleep optimization expert, Matt Gallant. Matt’s co founder of Bioptimizers, the creators of Masszymes one of the Muscle Expert sponsors, in this episode Ben and Matt cover exactly how Matt is moving the needle in his sleep, recovery and brain performance.

Matt, shares his latest tools, strategies and techniques for upgrading his sleep, training recovery and brain for peak performance, Matt also breaks down the 5 disrupters of sleep and several of his best tools he is using to maximize every minute shut eye, how he's training his ability to slow brain waves at will, the perfect three step recovery protocol for turning the parasympathetic nervous system and the little known skill every fitness professional must learn to get better results with their clients.

Time Stamps:

8:00 Getting uncomfortable they key to adaptation. How humanity has gotten weak.
12:12 Getting into flow, creating flow states, intense squats for getting uncomfortable.
15:20 Wim Hof breathing and one trick to activate your parasympathetic faster.
16:40 Hacking Recovery with this 3 pronged approach after every workout. The best possible way to hack your recovery from training.
18:07 The Bemer, opening blood capillaries for 2x recovery.
20:53 The most important skill everyone needs to learn to get better in every area of life.
25:43 Neurofeedback, learning how to change your brainwaves at will. Energy psychology and deleting things out of the limbic system.
31:10 EFT and Tapping, Digging deep and deleting defects.
41:00 The ultimate secret weapon every fitness professional should master.
54:15 Letting go and staying with emotions, Tapping try this and share your experience with us on Facebook. An ask from Matt.
1:03:00 Hacking the biggest area that can 10x your life. A long list of biohacking sleep tools from the master.
1:01:00 The 5 disrupters of sleep.
1:04:50 Optimizing sleep by optimizing temperature before and during sleep.
1:09:55 How to block ALL wifi signals and EMFs to unlock your best sleep.
1:12:15 Getting into alpha for deeper sleep. Supplements and strategies.

Resources Mentioned:

Follow Matt:

27 - Losing 100lbs of Solid Muscle, Optimizing Gut Health, The Pillars of Hypertrophy, Men's Physique and Steroids and MORE! Jul 05, 2017

Show notes

Joining Ben on the podcast today is Sal, Adam and Justin from MindPump Podcast. 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! Topics: Losing 100 pounds of muscle. The pillars of hypertrophy training Rest and recovery Gut health tips for better growth and digestion

29 - Chris Duffin The Mad Scientist of Strength, Squatting 4x Bodyweight, The Road to a 1000 pound Deadlift, Whiskey and Deadlifts and more Jun 29, 2017

Show notes

Known as the “Mad Scientist of Strength” Chris Duffin joins Ben on the Muscle Expert Podcast today for an extremely insightful episode! Chris shares the story of his very challenging beginnings, growing up homeless in Northern California and eastern Oregon, graduating valedictorian and his success as a corporate executive and athlete. Ben and Chris also dissect the necessary cues for mastering the squat and improving stabilization for better execution for all exercises, whiskey and deadlifts, the road to a 1000 pound deadlift and MORE!

31 - John Rusin, The Experts Guide to Building Injury Free Muscle & The 6 Phases of the Perfect Dynamic Warm Up for Hypertrophy Training Jun 29, 2017

Show notes

Joining us on the Muscle Expert podcast today is elite sports performance coach and the creator of Functional Hypertrophy Training (FHT), Dr. John Rusin. Dr Rusin is an internationally recognized strength coach, speaker, and writer. His clients range from MLB All-Stars, NFL All-Pros, Olympic Gold, Bronze and Silver Medalists, All-World IronMan Triathletes, World-Record-Holding Powerlifters, Elite Bodybuilders and Figure Competitors. Ben and Dr. Rusin get into the six phases of the perfect dynamic warm up, key insights from Fred Hatfield, the best test to identify red flags in your movement quality and much more. Be sure leave your comments on the episode over on Facebook and become a part of the Muscle Expert community! In this Episode: The 6 Phases of the Perfect Dynamic Warmup Functional Hypertrophy Training Primer sets for enhancing movement quality. Creating tension and how to maximize your ability to contract under load.

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