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9 / How To Train Smarter w/ Ben Pakulski

Ben Pakulski, or ‘Pak-Man’ is an IFBB International Federation of Bodybuilding and Fitness professional bodybuilder and shares our belief in the importance of feeding your largest organ, the muscle. As Ben told us, the best nutrition in the world isn’t going to be effective if you aren’t moving those muscles effectively, and we couldn’t agree more.


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His constant desire to keep pushing himself got Ben hooked on bodybuilding, and he uses his passion to help his clients focus on how to really challenge your muscles as efficiently and as effectively as possible. Today we talk about the importance of being challenged in your workout and creating a resilient body through variety in training. Ben believes in nutritional intervention to remove toxic burdens, focusing inward instead of on external influences, and why it’s important to be uncomfortable in your workout.

Have you ever thought about diving into bodybuilding? Let us know your thoughts on Ben’s training regime in the comments below!

In This Episode

  • Sympathetic stress and how it could be skewing your results
  • Using nutritional intervention to remove toxic burdens
  • Some elements that are commonly missing from people’s training programs
  • Learning how to execute exercise specifically for your body
  • Manipulating variables in exercise to gain total control and ownership


“If we keep doing the same thing over and over and over again, then your only option is to work harder. But if you learn to work smarter and you learn to strategically vary your stimulus, you can very easily manipulate the stimuli with actually less overall work and thereby less overall stress on the system. [5:01]

“It all comes down to the autonomic nervous system, and if your body can’t be in a parasympathetic state after the gym or when you are sleeping, because you are so riled up. And if you don’t have enough time to kind of fluctuate through those natural daily circadian rhythms that require sleep for detoxification of the organs and detoxification of the brain and for optimizing the digestive track, you literally just cant build muscle, it’s just an impossibility.” [15:23]

“Objectively you need to lay down and learn how to set yourself up to advantage that muscle that you are trying to train. Whether it’s your quads or glutes or hamstrings or back, or whatever, you need to learn to set up for your body. And I’ve kind of made my business teaching people how to do that for their body and trying to simplify it as much as possible. And it’s really not complicated, it just sounds complicated.” [20:35]

“The way we train is the most efficient because the objective is not lifting weights. The objective is how much can I challenge this muscle in the shortest amount of time possible.” [39:47]


Ben Pakulski

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The Urban Monk Book

International Federation of Bodybuilding and Fitness


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