WIXLIB

Preview

PreviewBen Pakulski's.MI40FoundationLegal DisclaimerThe information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunctionwith the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choosenot to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you areagreeing to accept full responsibility for your actions.By continuing with the program you recognize that despite all precautions on the part of Pakulski Fitness International, there are risks of injury or illness which can occurbecause of your use of the aforementioned information, and you expressly assume such risks and waive, relinquish and release any claim which you may have againstPakulski Fitness International, or its affiliates, as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of theprogram.www.mi40nation.com1

PreviewBen Pakulski's.MI40FoundationTerminologyReps: the number of times you raise and lower the resistance / weightSets: the number of times you repeat the prescribed number of repsTempo: the speed / pace at which you should aim to perform the various aspects of a rep, typically broken into 4 parts:1. the ‘eccentric’ (negative) portion of the movement, i.e; when the muscle is lengthened in the direction of resistance e.g; lowering the weight when performing a benchpress2. the ‘concentric’ (positive) portion of the movement, i.e; shortening / contracting the muscle against the force of resistance e.g; pressing the weight up during a benchpress3 & 4: the pauses taken following the completion of the concentric and eccentric portions of the rep respectively, e.g; pausing / resting at the 2 extremes, the top andbottom of a bench press.A tempo of ‘4-3-2-1’ for example would mean:1. perform a 4 second eccentric2. rest for 3 seconds following the eccentric3. perform a 2 second concentric4. rest for 1 second following the concentricIsometric holds:When prescribed, for the purposes of this program an isometric hold is performed following the concentric portion of a rep (when the muscle is fully contracted) e.g; whenyour elbows are as far back as possible during a bent over barbell row. The goal is NOT simply to hold against the direction in which the resistance is pulling, but instead tocontract / squeeze the working muscle as hard as possible throughout the duration of the isometric, while remaining in the most maximally contracted position you canachieve.www.mi40nation.com2

PreviewBen Pakulski's.MI40FoundationTerminology Continued 1 1/2’s:If a set prescribes a target of 10 reps, perform .as follows:After completing each full rep, perform an additional half rep - this equals 1 rep of the protocol, repeat 9 times more times.The 1/2 rep is typically performed following the eccentric (lowering or 'negative') portion of the rep.For example, using a barbell bicep curl: Raise the weight lower bring up half way (to 90º of elbow flexion) then lower; this 1 rep of the protocol.NOS:HiddenNOS sets comprise of 3 successive drop-sets following the completion of the final working set (unless stated otherwise) of an exercise; allow no more than 10 seconds restbetween each drop (ideally zero), plus decrease in load by approximately 20% each time aiming to achieve 5 - 8 reps on each.At the end of the final full rep of the final set, end with as many partial reps as possible through to absolute failure. See the videos if unsure.Activation Sets:The goal of these sets is not to fatigue the muscle but to focus on activating your mind-muscle connection for maximal contraction. Studies have shown that activating amuscle before a workout can result in up to 30% more muscle fibers recruited during training. Choose a weight that you could lift for double the perscribed number of reps.Pause & Prime Sets:The goal of these sets isto emphasize initiation with the working muscle. By pausing in the lengthened position of the rep, we eliminate elastic tension in the muscle whichcan aid in initiating movement (which we don't want). Think of each pause as a 'reset' to mentally focus on contracting the working muscle before anything else takesplace. End each set 2-3 reps short of failure.www.mi40nation.com3

PreviewBen Pakulski's.MI40FoundationTerminology Continued Why are some prescribed Exercises 'Banded'?:Bands apply what is known as 'accomodating resistance'. For some exercises, the mechanics of the movement make it easier at certain parts of the range. A squat orbench press feel 'easier' at the top due to the distance of the moment arm from the axis (for you science-minded folks out there). What you need to know is that we applybands to increase resistance where it would normally begin to drop off, allowing us to more fully stimulate the muscle through its entire contrctile range. The bands I useand recommend can be found on elitefts.com. A good starter set is two of the orange Pro-light and two of the red Pro-mini bands. They are not expensive and well worththe investment.Hiddenwww.mi40nation.com4

PreviewBen Pakulski's.MI40FoundationWeight Training Instructions Always consult a physician before beginning any exercise program. Complete a thorough warm-up of cardiovascular activity before commencing the MI40-Foundation Workout.Hidden Follow the training outline below. Three days on, 1 day off, 2 days on and 1 day off. So if your week starts on Monday, you would train Monday, Tuesday, WednesdayFriday and Saturday. Heal up on Thursday and Sunday! 40 second rest periods betwee sets (unless stated otherwise). Hustle on over to the next exercise to keep your rest periods brief between exercises too. Review the Exercise Execution Guide and Online Videos for proper technique and application of NOS & Intent. Warm up each bodypart thoroughly BEFORE commencing workouts. This time is NOT included as part of your 40-45 minute ideal workout time. Perform ONE “physical rehearsal” set for EACH EXERCISE. Choose a weight that is manageable and execute the movement with PERFECT form to allow the nervoussystem to adapt to that movement pattern. GIANT SETS are a group of exercises for the same bodypart done in immediate succession with NO rest between exercises. If the Giant set is labeled as (A) thismeans that you are to do this group of exercise together consecutively. If it is labeled (B), then you are to do this group together consecutively. TRI SETS are a sequence of 3 consecutive exercises done in immediate succession with NO rest between exercises.www.mi40nation.com5

PreviewBen Pakulski's.MI40FoundationCardio Instructions Cardio is to be done 3 times per week in MI40-Foundation. This is a minimum requirement. 20 minutes of High Intensity Interval Training (HIIT) is done on “OFF” days and 15 MINUTES of HIIT is to be done the NIGHT before leg workouts.HiddenStart with a 3-5 minute warm up and then begin your 20 minute interval workouts shown below. The intensity on the HIGH end should be pushing 100% of your max (allout as if being chased by a bloodthirsty lion), and the low end should be 50% of your max.* For those scientific minded people -- max heart rate is 220 minus your age.6 Weeks High & Low IntensityWeek 1Week 2Week 3Week 4Week 5Week 6www.mi40nation.com20 seconds HIGH intensity20 seconds HIGH intensity30 seconds HIGH intensity30 seconds HIGH intensity45 seconds HIGH intensity60 seconds HIGH intensityHidden90 seconds LOW intensity60 seconds LOW intensity90 seconds LOW intensity60 seconds LOW intensity90 seconds LOW intensity90 seconds LOW intensity6

PreviewBen Pakulski's.MI40FoundationAbs & Calves* On one workout day, perform ab training, on the next workout day, train the calves; alternate back and forth throughout the program.Abs:- choose 3 ab exercises (ideally upper, lower and obliques) and rotate between them once failure is reached for a total of 10 minutes.- perform slow controlled reps (ideally 8-10 seconds each with 3-4 of those seconds spent applying a hard isometric in the contracted position).- take no more than 15 seconds rest if ever / whenever needed.- if you complete the prescribed 10 minutes without any pauses longer then those needed to switch exercises, add resistance / weight next time out.* suggestions for exercises can be found in the ‘exercise library’ document if unsure.Calves:Workout 1: perform the below routine with a straight-leg calf exercise.Workout 2: perform the below routine with a bent-knee calf exercise.* suggestions for exercises can be found in the accompanying ‘Exercise Execution Guide’ if unsure.HiddenRoutine:- set a timer and simply aim to perform as many reps as possible in 10 minutes.- use a 4-0-1-0 tempo.- try to minimize any rest throughout (zero ideally).- aim to increase the weight by 5% used each week if appropriate.Weight Testing Day:On day 1 you have one goal and one goal ONLY. selecting your appropriate starting weights for the program to set yourself up for maximum success over the 40 days!MI40-Foundation typically makes use of shorter rest rest periods and longer tempos, both of which you may not be accustomed to. This combination will typically result inyou being able to lift less weight than you may think you typically can from set to set in order hit the prescribed target reps with correct form. this is okay and NOT to to befeared! (read the 'Training Guide' .pdf for more on this). I do NOT want you to fall into the trap of wasting time and energy using inappropriate weighs trying to figure it outas you go. I hope your aim is to achieve MAXIMUM results over the next 40 days, and that's what I want for you to!. This means leaving your ego at the door and liftingthe appropriate weight to hit your targets and to optimize your physique transformation.By knowing the weights you should use on the prescribed exercises for day 1, you should be in a better position to more accurately estimate your stating weights for eachexercise of the program and hit the ground running.www.mi40nation.com7

PreviewBen Pakulski's.MI40FoundationCalendarDay 1Day 2Day 3Day 4Day 5Day 6Day 7OFFChest / ArmsAM: Sunday SquatOFFA.M BackOPTIONAL PM:Delts / TricepsAM: Sunday SquatOFFDelts / ArmsAM: Sunday SquatOPTIONAL PM:Hypertrophy BackOFFAM: Chest / ArmsOPTIONAL PM:DeltsAM: Sunday SquatOFFArmsAM: Sunday SquatOPTIONAL PM:Hypertrophy BackAM: Chest / DeltsOPTIONAL PM:ArmsOFF / RESTOFF / RESTIndoctrination of Precision ExecutionWeek / Phase 1Weight TestingDayChest / Front &Side DeltsDeadlift / IntenseBackLegsEnd-Range Time Under TensionWeek / Phase 2OFFChest / Front &Side DeltsDeadlift / IntenseBackLegsAccumulationWeek / Phase 3Week / Phase 4OFFOFFChest / Front &Side DeltsDeadlift / IntenseBackChest / Front &Side DeltsDeadlift / IntenseBackLegsHiddenLactic IntensityLegsPause & PrimeWeek / Phase 5OFFChest / Front &Side DeltsDeadlift / IntenseBackLegsE.L.F (Every Last Fiber)Week / Phase 6OFFwww.mi40nation.comChest / Front &Side DeltsDeadlift / IntenseBackLegs8

PreviewBen Pakulski's.Week 1MI40FoundationDay 2 - Chest & DeltsExerciseApprox. Workout Time: 44 minsSetsTargetReps*TempoRest(secs) NOS (Last Set)4-0-1-040A130º Incline DB Chest Press - focus on keepinghands outside of elbows at the bottom of the rep48B145º Incline BB Bench Press - no back arch.Flatten lower back to bench484-0-1-00B2Parallel Bar Chest Dips4Failure4-0-1-0120Horizontal Cable Flys / Crossovers (hands to chinC1 height at the top) - focus on bringing elbowsacross the body, not the hands38 NOS (Last Set)4-0-1-10C2Incline Machine / Hammer-Strength Chest Press38 NOS (Last Set)4-0-1-040D1DB Lateral Raises, Seated (1/2 reps at the top)381 1/2’s4-0-1-00D2Cable Lateral Raises38 NOS (Last Set)4-0-1-040www.mi40nation.comSet / Weight / Reps11