570: Ben Pakulski & Alvin Brown on Phasing Training & Diet, Cardio & Muscle Gain, Intra-Set Stretching for Muscle Growth, Sleep Hacks & MORE
Mind Pump: Raw Fitness Truth
Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
4.8 • 12.6K Ratings
🗓️ 10 August 2017
⏱️ 94 minutes
🧾️ Download transcript
Summary
In this episode Sal, Adam & Justin speak with Ben Pakulski and Alvin Brown about cortisol resistance, phasing workouts, eating according to workout phase, cardio and muscle gain, breathing, intra-set stretching, sleep, gratitude, being present and much more. Check out Ben's Muscle Expert Podcast and his website at www.benpakulski.com.
- Ben puts Adam through workout (4:48)
- Ben talks about working with Hany Rambod (7:30)
- Consistently over trained
- Body always inflamed
- Did Ben ever experience adrenal fatigue? (10:12)
- Cortisol resistance, what does he think about it? (13:00)
- Beast Mode
- Blood sugar dip
- Reduce exposure to what you are resistant to
- Sleep quality
- Guys talk mindset
- How does Ben train now? (22:50)
- What is his opinion on hypertrophy stimulus? (25:00)
- Eating protocol
- Ben explains AMPK and mTOR (29:00)
- Regulating energy balance
- Based on your goal
- How does he manage his stress? (31:25)
- Breathing patterns intra-workout
- Ben talks about a study he conducted for loaded intra-workout stretching (34:20)
- Muscle fiber hypertrophy
- Muscle fiber hyperplasia
- How is the weight (muscle) loss going for him? (40:30)
- Loves training again
- Eating a lot less
- Is there anything he is monitoring while losing this muscle? (42:10)
- Testosterone levels
- Guys discuss biohacking sleep (45:15)
- Blackout blinds
- Keeping room cool
- No devices about an hour before bed
- Lights out when the sun goes down
- Mattress quality
- Turn Wifi off
- Ben working with someone to create own mattress
- Float tanks
- The guys talk about stress management (59:40)
- Start/Finish day with gratitude
- Anxiety
- How to be more mindful? (1:02:50)
- Noting state changes
- Energy beings
- Extreme sports and athletes
- Flow state
- Power of present moment
- Step out of comfort zone
- Perception of time
- Does he have any hacks that he does to stay more present? (1:20:20)
- How could he have used being present/mindful in his bodybuilding days? Gives advice to bodybuilders. (1:23:00)
- Take ownership/control of your life
- Meditation
- Perception controls your life
- Have to enjoy the process
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Transcript
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| 0:00.0 | If you want to pump your body and expand your mind, there's only one place to go. |
| 0:06.0 | Mind up, mind up with your hosts. |
| 0:09.0 | Salda Stefano, Adam Schaefer, and Justin Andrews. |
| 0:13.0 | What a great talk. |
| 0:15.0 | Everybody, you know what? Everybody has been howling us for when is Ben Pax episode. |
| 0:21.0 | Gunnico, participation. |
| 0:23.0 | We wanted to wait, okay, because we shot a YouTube series with Ben. |
| 0:28.0 | Super cool. He actually broke down his introset stretching technique that he utilizes in one of his number one selling programs online that he has. |
| 0:38.0 | Yeah, it's I've never I've never done a technique like this before. I was familiar with like finishing a set and getting into deep stretch. |
| 0:47.0 | Like what was that training called? Dacia stretch. |
| 0:49.0 | Well, no dog crap training or DC training did it that we called at one point. |
| 0:53.0 | But it's this is different. I know you guys are like, that's literally the name. |
| 0:56.0 | I don't know. This was different. And Ben told me that I guess they had it done a controlled study on this particular technique. |
| 1:05.0 | And it was very effective at building muscle. And since then I've tried it a couple times. |
| 1:09.0 | It does get you very sorry. Do you get a very ridiculous pump? |
| 1:13.0 | Well, there's a protocol to it too. Because you better believe it. |
| 1:16.0 | Very first thing that I asked him when I heard something that intense. I was like, okay, obviously you don't recommend this non stop. |
| 1:22.0 | And he's like, no, I think it was I think six weeks is what the programs protocol calls for. I can't remember what he said. |
| 1:27.0 | But I asked that question when we are going through it on the YouTube. But he did a YouTube series with us that we actually went through all the techniques for those that are interested in the techniques and go to the YouTube channel. |
| 1:38.0 | Check it out on my pump TV. Yeah, he teaches you guys how to do it because there's a specific way to do it. |
| 1:43.0 | He had to really break it down for me because it was hard to understand as he was explaining it to me. |
| 1:48.0 | But it's pretty interesting. It's an interesting new technique. I was not familiar with. |
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