MI40-FOUNDATION 21- DAY
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2 MI40-FOUNDATION 21- DAY By Ben Pakulski Honors Kinesiology Degree, CSCS, ACE, MAT 1
3 LEGAL DISCLAIMER The information presented in this work is by no way intended as medical advice or as a substitute for medical counselling. The information should be used in conjunction with 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 choose not 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 are agreeing 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 occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Pakulski 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 the program. 2
4 Welcome To The 21-Day Primer Phase The Philosophy To prepare your body for optimal growth using a high intensity, high volume workout system, it is ABSOLUTELY NECESSARY that you learn how to: Execute each and every exercise perfectly. This does NOT mean that you must execute these exercises with maximum load (or weight). Take the muscle through its maximal range of motion (ROM) for a given exercise while maintaining constant tension. If you are unsure what this is, it is described in the Exercise Execution Guide in the Mi40-Foundation system. The Primer Phase will give you a 3 full weeks to get familiar with what a full ROM feels like. Initiate each repetition with the muscle you are intending on working. For instance, if the pecs are being worked, the first movement must come from the pecs contracting. This sounds easy in theory, but is difficult in practice. Try going to the gym when it s less busy this week to avoid the temptation of defaulting to your old lifting patterns. Consciously try to use the working muscle to pull or push the weight through the ENTIRE range of motion.. 05 Take a muscle into its fully shortened position, or as close as you can without sacrificing form. 06 ELIMINATE extraneous movement. The ONLY movement should exist in this program is the movement necessary to move the target muscle through its range of motion. NOT any other part of your body. NO swinging. NO momentum. EVER! There is no place for it in this program. Watch my online videos to see how I coach my students and listen out for the cues I give them to lock down their form. 3
5 This program is not only designed to prepare you to build maximal amounts of muscle in a very short time, but also to train your body and your nervous system how to move so that you continue to grow much faster going forward. How to Get Primed! The 21-day primer is going to require that you train each bodypart twice per week. The exercises selected are very specific to the goal of teaching your body how to contract each muscle through a full range of motion. There will be NO FORCED REPS!. The body moves in predetermined schema; patterns that exist in your brain from previously rehearsed movements. The goal of this MI40-Foundation Primer Phase is to begin to teach the body and brain to rewire your current patterns of movement and replace them with the optimal ones for symmetrical growth and maximal muscle stimulus. Forced reps will teach your body the wrong patterns and create inconsistencies which slow the learning process. Ever notice how your best body parts feel the most natural and you don t even have to think about them when you train? This is NOT coincidence. Your brain has stored a more optimal movement pattern than you have for other (weaker) body parts. The goal of the primer is NOT to cause excessive soreness, tissue damage or neurological overload. The goal is to train the body and brain to move how YOU want them to. Pay attention to detail. Create GREAT habits. Don t allow yourself to break them, ever. After finishing this primer, I highly recommend you have 2-3 days COMPLETELY OFF, before then taking what you ve learned during this phase into your next training program. > My Mi40 Foundation was perfectly designed to follow this type of primer training - I suggest you check it out if you re Jeg serious about learning how to pack on slabs of muscle faster than ever before! During this time, get plenty of rest, perhaps get some massages... and mentally prepare to give your next program maximum effort! 4
6 Essentials of Exercise Success 01 Initiate with the working muscle The first movement in the sequence MUST come from the muscle you are trying to work. If you re working your biceps, you must consciously contract the biceps first, from a fully lengthened position. 02 Maintain continuous tension. Squeeze the working muscle throughout the movement and never lose tension. You should be able to stop at any point of the range (if you 03 Tension at the extremes! Perform a 1-second squeeze in the contracted position with conscious intent to really contract the working muscle HARD! (e.g; hold at the top of a bicep curl for a 1 count, or hold for 1 seconds at the bottom a lat pulldown). Take a 1-second pause in the fully lengthened position. (example; pausing for a 1-count at the bottom of a bench press or a squat to completely eliminate all momentum). Take approximately 2 second to move from the contracted position to the lengthened position, and vice-versa. The tempo for each exercise will be , with NO additional time used pausing at the bottom OR the top of any exercise. One-second movements 04 Stimulate All Points of the strength curve. Take approximately 1 second to move from the contracted position to the lengthened position, and vice-versa. The exercises in the Primer Phase are chosen to ensure you train each muscle through it s full contractile range. The work here is done for you! Just follow the workouts , with NO additional time used pausing at the bottom OR the top of any exercise. 5
7 05 06 Lock it down! ZERO extraneous movement or body english. The only thing(s) moving should be the joint(s) you are training. a.k.a No hip movement when doing bicep curls! Initiate with the working muscle SQUEEZE it like it owes you money! Your PRIMARY goal during this phase is to build and enhance your mind-muscle connection. You have to consciously contract as hard as you possibly can on EVERY rep! No body-english DO NOT start movements by jerking from other parts of the body or using momentum. This is a no-no. Squueeeze! Perform a 2-second squeeze in the contracted position with conscious intent to really contract the working muscle HARD! (e.g; hold at the top of a bicep curl for a 2 count, or hold for 2 seconds at the bottom a lat pulldown) Ensure FULL lengthening of the muscle. Take a 2-second pause in the fully lengthened position.(example; pausing for a 2-count at the bottom of a bench press or a squat to completely eliminate all momentum).. One-second movements Take approximately 1 second to move from the contracted position to the lengthened position, and vice-versa. Consistent Tempo! , with NO additional time used pausing at the bottom OR the top of any exercise. 6
8 Instructions for the Primer Workouts The Primer workouts will be performed in a giant set fashion. This means you will complete one exercise for each body part with no rest between sets. Once you have completed all three exercises, rest for 180 seconds (3 minutes). Example: Exercise 1, no rest Exercise 2, no rest Exercise 3, rest 3 minutes Repeat for the indicated number of sets. When selecting your weight, remember that there will be a lot of time under tension (TUT) so start lighter than you normally would. Your perceived exertion should be about 60% of your maximum output. **This is NOT 60% of your 1 rep max, but 60% perceived exertion. The goal here is training the correct form and wiring the movement pattern into your brain, not trying to kick (that will come later.) 7
9 The 21-Day Primer Workouts Day 1 - Back / Rear Delts / Biceps INTENSITY: 60% Exercise Sets Reps Tempo Rest (Seconds) A1 Hammer/ Machine Rows A2 Bent DB Lateral Raises A3 BB Curls B1 One-Arm Dumbbell Rows B2 Reverse-Pec Fly (for rear delts not back) B3 Machine Preacher Curls Neutral-Grip Seated Cable Rows 15 8
10 Day 2 - Chest / Side Delts / Triceps INTENSITY: 60% Exercise Sets Reps Tempo Rest (Seconds) A1 BB Bench Press A2 DB Lateral Raises A3 Dual Rope Tricep Pushdown/ Pressdowns with Elbow Behind Body, Neutral-grip B1 30º Incline Dumbbell Flys B2 Cable Lateral Raises B3 Overhead Cable/ Rope Extensions (facing away from apparatus)
11 Day 3 - Quads / Hamstrings / Calves INTENSITY: 60% Exercise Sets Reps Tempo Rest (Seconds) A1 Lying Leg Curls - Body Extended A2 BB Quad Squats A3 Standing Calf Raises B1 Seated Leg Curls B2 Leg Extensions B3 Seated Calf Raises
12 Day 4 - Back / Rear Delts / Biceps INTENSITY: 80% Exercise Sets Reps Tempo Rest (Seconds) A1 Wide Grip Lat Pulldowns, Over-hand grip A2 Low Incline Lateral Raises (for rear delts) A3 Elbows High, Cable Bicep Curls (facing toward apparatus) B1 Reverse-grip Lat Pulldowns B2 Bent Cable Lateral Raises B3 Low Cable Bicep Curls (facing toward apparatus)
13 Day 5 - Chest / Side Delts / Triceps INTENSITY: 80% Exercise Sets Reps Tempo Rest (Seconds) A1 Flat Db Chest Press A2 DB Overhead Press A3 Cross-Cable Extension with Elbow Back (single arm B1 Incline Machine/ Hammer-Strength Chest Press B2 Cable Lateral Raises B3 Lying DB Tricep Extensions
14 Day 6 - Quads / Hamstrings / Calves INTENSITY: 80% Exercise Sets Reps Tempo Rest (Seconds) A1 Hack Squats A2 Lying Leg Curls A3 Seated Calf Raises B1 Romanian Deadlifts B2 Leg Press- feet low (Quad emphasis) B3 Horizontal/ Leg Press Calf Press Day 7 OFF Repeat up to two more times for a total of 21 days to maximize your mind-muscle connection. by the end you ll be primed to GROW! I highly recommend picking up MI40 Foundation to follow on from this primer to see your muscle building results go through the roof! 13
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