7day Primer

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The 7-Day Primer Phase By Ben Pakulski Honors Kinesiology Degree, CSCS, ACE, MAT

Copyright 2011 Ben Pakulski Athletics and BenPakulski.com www.benpakulski.com

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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 Ben Pakulski Athletics, LLC, 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 Ben Pakulski Athletics, LLC, 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.

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Welcome To The 7-Day Primer Phase The philosophy: MI40 is a high intensity, high volume, overload type workout system. In order for you to maximally benefit from this program it is absolutely necessary that you:

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PHOTO: RICK SCHAFF

1) Execute each and every exercise perfectly. This does NOT mean that must execute these exercises with maximum load (or weight). 2) It means that you must take the muscle through its maximal range of motion (ROM) for that exercise while maintaining tension. This is all described in the exercise execution guide and the Primer Phase will give you a full week to get familiar with what a full ROM feels like. 3) You MUST 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 difficult in the gym. Go to the gym when it’s less busy this week to avoid the temptation to default to your old lifting patterns. 4) You must consciously try to use the working muscle to pull or push the weight through the entire range of motion. 5) You must get a muscle to its fully shortened position, or as close 4

as you can without sacrificing form. You will learn how to do this by reading the Exercise Execution Guide and watching the online videos.

6) You must ELIMINATE extraneous movement. The ONLY movement that exists 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. Again, watch the online videos to see how I coach my students and listen for the cues I give them to “lock down” their form. This program is not only designed to build maximal amounts of muscle in a very short time, but it is also designed to train your body and your nervous system on how to move so that you continue to grow going forward! There should be NO plateaus when you know how to manipulate the variables within MI40.

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How to Get “Primed”! The 7-day primer for MI40 is going to require that you train each body part twice. 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 the MI40 Primer, is to begin to teach the body and brain to re-wire your current patterns of movement and replace them with the optimal ones for symmetrical growth and maximal muscle stim