Ben Pakulski Joe Bennett Arm Workout (BIG ARMS)

[@SweemTim89]

I love drop sets so much I could die happily at the end of one.

[@Tmr2010]

Ben, you’ve helped me so much. In every aspect of working out. Mind, body, spirit

[@The47thStreets]

I have follow Ben in long time plus some others Bodybuilders. And i have to say to all youtubers and watchers, Ben is on my top 3, exelent workouts and Ben give great tips talking about the exercises and always explain thebest and how its effect the muscle. Some of those tips are people paying thousands for. Just listen and you will do very well.

[@aansul333]

well said.

[@Anonymous-sd2cx]

who is your top 3 ?

[@johnwicksfoknpencil]

Anonymous 252 Rich Piana, Jason Blahino, Mike Chang

[@romanseminogov9604]

try the mountaindog

[@Glazier1000]

I love how Ben justifies the use of the different exercises... something many guy's don't do!

[@hugomad92]

14.21...the ez bar adjusted as a revolving bar with the ankle strap attached to the cable is simply F***n' INGENIOUS !!!!

[@brownbigb]

what he is talking about, it's the position of your shoulder during the preacher curl. there is nothing wrong with the preacher curl, but you want your shoulder blades pulled back, so the humerus doesn't move forward in the rotator cuff. because you are allowing it to happen, the biceps doesn't reach peak contraction, because the biceps muscle is further away from the attachment point that crosses the shoulder. it's not about being harmful, it's about not being as effective.

[@callumross4349]

Really have to hand it to Joe in that video. His focus on Time Under Tension was very disciplined, and it's great to watch something that is "preached" practiced.

[@Akoshnai]

Ben tips and knowledge BLOWS MY MIND. so many things ive never heard of (im actually still a Noob in BBing, ivebeen training for a year) but his logic and knowledge its Insane, ive changed several things in my routines thanks to Ben, THANK YOU FOR SHARING WHAT YOU KNOW AND LOVE! :)

[@cerberus16sk]

he does warn about shoulders forward on the back workout, he says to sit proud.. and have your shoulders back and focus on shortening the muscle. he also says your intention is important too so you pull the bar apart to activate the inner back. if you pull the bar together it turns to a chest workout. if you watch more of his vids some of the things he teaches he doesnt repeat in every vid

[@gymtuppernation4703]

7 years on and Joe Bennett has his own great KZbin game going on, as well as a super strong beard game!!

[@GabrielKravMaga]

Another Awesome Video! You're one of the only guys on youtube (aside from Poliquin himself and veeery few others) that actually teach something worthy! Thanks man!!

[@mattl7424]

Back when it was powerhouse . It’s now a crunch

[@sunnysideup5826]

What do you mean?

[@sacfightfan916]

11:10 He just broke down the the actual function of a curl. No Bro Science, just knowledge. Thank you brother!

[@BenNahari]

tried the french press for tries with the low pully today and it was amazing. highly recommended

[@Ishuzu]

Finally, I've been waiting for a new BPak vid for ages! If he comes into the Olympia in top shape I reckon he could compete with Dennis Wolf for a 3rd place finish.

[@freelancer-st4yc]

Dayum bro you were ahead of your time, you are the OG of Hypertrophy content nowadays

[@bobthebuilder12346]

biceps brachi is primarily a supinator of the wrist, it does help in elbow flexion but the brachialias is the muscle that does most of the elbow flexion. The biceps brachi work together along with the brachilias to elbow flex. I read somewhere its 50/50 with the brachilias being the more dominant at elbow flexion than the biceps brachii.

[@jandersunstr]

I always do cable and dumbbell curls with my index finger relaxed just as Ben says. It works for max supination/bicep contraction.

[@mgpsk8ter98]

I live in the uk and I have never seen that bar ever but it looks mad

[@MI40MuscleIntelligence]

What is your PHD in, Michael? Would you then advise against any exercises involving protraction of the shoulder girdle?

[@selitful]

so much info out there , still to be learned ... i'm just miring right now

[@darthrevan5786]

You and your friend are really vascular. I had no idea who you were until I watched one of Mike Changs videos. I saw I e with you in it and instantly subscribed to your channel.

[@bigswolletx]

Ben Pak.. will be Mr.O, mark my words!! His Knowledge has help me in so many ways along with Hugo Rivera...awesome

[@mmike76]

I think the "caution" with the preacher curl machine, as Dr Samhouri brought to my attention, Is just that a "caution." Vince Del Monte cautions us how to properly tricep curl by not letting your elbows flare out. Lats, deltoids, traps, all have sensory input into the motion of bicep flexion. Dr. Sam rightly suggests that this sensory input is lessened with PC machine, tearing without warning is a major concern, use any machine that puts your joints at risk cautiously, hope that answered

[@Tyrozyn]

nice! more videos bpak! you are such a big influence on me, you're knowledge and training has helped me out so much! you have inspired me to help others learn about optimal hypertrophy training. i've used all the techniques, nutrition, and supplements you recommend. gained 15lbs lbm in the 4 months ive been applying these techniques. just want to let you know! hope all is going well =]

[@rebeccahuber7824]

Weight does not dictate muscle size, if you follow BPak and all the information that he teaches you soon learn that weight has absolutely nothing to do with big muscles. Muscles are stimulated by tension, and tension can be created in a multitude of ways. Therefore lifting with "lighter" weights but putting every ounce of that weight on the working muscle creates much bigger and better results then lifting heavy and swinging the weight around which in turn takes the tension away from the muscle.

[@CraigCastanet]

Arthur Jones provided full range, variable resistance machines nearly 50 years ago. Kind of poignant to see Pakulski come full circle, though his contraption is a poor alternative to Nautilas. And, of course, Arthur's son, Gary Jones invented the Hammer strength equipment, with his dad's concepts in mind.

[@mikesals25]

I followed your ideas and motions on calves and I'm still sore 4 days later. Thanks man!

[@brownbigb]

you are on the right track, but a 10% improvement in your contraction, and separating the 2 heads of the biceps a bit while training them can take it to the next level. also, there is a better exercise to activate your external rotators, to allow for better position of the humerus in rotator cuff, as you have correctly identified that as a major issue for biceps development.

[@Maza618]

The start of the promised vids! Nice seeing you at the Bodypower Expo big man!

[@juliorody]

you plus kai greene are genius of body construction.

[@nikosioannou7100]

Ben pakulski is in my opinion the future of Body Building. He just has to find ways to be bigger..

[@dbbiceps]

fat bar training is very effective, just started using one and its awesome...my opinion

[@Tonycapatch]

Too legit.. thanks Ben, watch your vids on sixpackshortcuts all the time.. figured I would tune in to the real deal and get some better based knowledge of shortened muscles and obviously good advice in exercises. Would like to thank you ahead of time. Cheers bro!

[@brownbigb]

you almost have it right. the supination is the position you want to maintain, because the radio-ulnar joint needs to be properly rotated to load the biceps maximally. because arnold's poor english, there is still to this day a misunderstanding of supination (the position) and rotation of the radio-ulnar joint. the biceps' main function is not this rotation, as this is done by the supinator muscle that is between the radius and the ulna. cont.

[@Oho159]

Ben knows thing or two about lifting.

[@silverdc5]

Or even three or four

[@yadhfer]

excellent exercises

[@ChaosinFull]

For most of his competitions he would do it with a herniaz which affected his body composition..since getting surgery he's placed second in the Arnold classic..soooo...of say that science is working for him

[@aaronscrewme]

He never has to win, his mind alone would make him the most sought after trainer.

[@HypnoRazerblade]

Sure as hell is taking "thinking outside the box" to an entirely new level o,O

[@Dj_rueboi]

Awsome vid. The hardest most techinal working bodybuilder...pakman!

[@WESLEYWHEELER1993]

Ben, Thank you for posting such a good and informative workout video, your intellectual approach to bodybuilding truly is an inspiration to me. I was just wondering if you ever wore Vibram five finger shoes anymore? Thanks again.

[@GorillaViolence]

Educate and Dominate! #ALLDAY

[@TheRogueMonk]

excellent at least so far.

[@cptpatty99]

great video mate. i'm definately going to try these exercises. how long would you aim to complete that workout in though? Would also love to hear your tips on building ab muscles. cheers!

[@Body-buildin]

Great workout!

[@Jclips]

Great exercises! Thanks

[@Cryptix001]

the exercise is not performed in a vacuum. i highly doubt it has been shown that including preacher curls as part of a balanced resistance training program will limit the growth of pec and lats. if it has been shown that one exercise will somehow reverse the growth accrued from other training days, please present a reference.

[@lascarmonty]

Wish i would have training partners like you guys! Motivating and coming with interesting ideas!

[@vitaliyilich]

Big guy awesome arms, small guy cracks me up

[@Jesus_Christ_is_King12]

BPAK ALL THE WAY!!!!!!

[@brownbigb]

but to get maximal load at the point of contraction (shortest distance between origin and insertion), the radio-ulnar joint needs to maintain its supinated position. you are correct about the elbows flaring out reducing the load on the biceps by not allowing the biceps to reach its shortest position, but you are not correct about the mechanism that is actually involved. you are not genetically gifted for arms like you are for legs, but with a few tweaks, you could really improve your results.

[@davidpenwell3432]

i bet a reverse grip overhead smith machine press would work good for that out delt rotation also as maybe a super set to a standard barbell curl

[@Cryptix001]

absolute weight is not a predictor of muscle size but relative weight is. i.e. if you get stronger you will also get bigger. if you can bench 225 for 8 reps, by the time you can bench 315 for 8 reps, you will be bigger. you're off base here. weight is important and progressive overload dictates increases in muscular size.

[@karolwyszomirski1954]

great vid Ben! you are my inspiration man! pleas more vids like this ;)

[@mmike76]

Can't be answered in 500 characters. Forward shoulder position leads to increased stretch (passive insufficiency) on the rotator cuff and biceps tendon. An imbalance between your pecs and lats/shoulderblade stabilizers results in a forward shoulder position. This leads to rotator cuff tendonitis, biceps tendonitis, and increase risk of tears. Also, this limits the amount of growth of both your pecs and lats, due to the sub-sensory pain stimulus. Full answer on 7 worst exercises. Dr K Samhouri

[@markothwriter]

I need a metal band to follow me into the gym and give me that kind of sound track.

[@facesmelt]

I don't know if I missed something, I've gone back a few times to check. But I can't find any explanation for the reason he was suggesting the fat bar? What is the advantage over a regular sized one? Thanks

[@mihailivanov2844]

DR.K let`s see what else he is telling us : The 7 WORST Exercises to NEVER Do 1) Leg Presses 2) Leg Extensions 3) Machine Leg Curls 4) Biceps Preacher Curls - you already mentioned that 5) Smith Machine Squats 6) Overhead Tricep Extensions With Dumbbells 7) External Rotation with a Dumbbell, Standing The first 4 are shocking he has some pint in the ''over head tri extension'' and External Rotations but if i start believe in his words it would take me a long time to rebuild my way of thinking...

[@9RedJohn9]

these are so good exercises! too bad my gym doesn't have the right equipment to do them all.

[@louisnirvana1]

Why don't you just do an actual rotar cuff exercise in isolation with a cable to increase your rotaror cuff range of motion.

[@codytibbitts657]

top tier

[@xrbabyboy2]

hey just wanted to know how you are working the biceps at its shortest point ?

[@jaskaransidhu1559]

which exercise did you fully shorten your bicep in ?

[@Gumorisco11]

I saw your video its so inspiring I have a question I'm starting to lift and I'm taking wheybolic when is the best time to take it to see maximum results. ?

[@BossFrederik]

Stfu

[@alphaav]

You are great

[@loum111]

Is there a list of the exercises and the reps some where? I have MI40, haven't used it in a while, but this doesn't seem like one from that.

[@KLoney95]

when he talks about winklaar's curl, is that not activating the entire bicep by accommodating for the long head attaching to the clavicle?

[@morpheus20170]

Can you please explain the difference the angle of elbow when doing skull crushers and close grip bench press

[@kenyonaqui1]

What’s the name of the last device you used for the curls, and is it available for purchase?

[@javiervlvrd]

do you limited pre-haustion to smaller muscles or can they be used for larger muscles?

[@Swift1261]

hey ben where can I buy the Resistance bands you use in your other videos?

[@aaronscrewme]

This is everybody's reaction to Ben, including mine :)

[@richieg5122]

PAK KNOWS!!!

[@Seanrey23]

Not really. Muscle hypertrophy actually differs upon execution. For muscle size, it should be done with weight that can be lifted from 10-12 reps. Heavy weight is for strength training and is usually done in low reps. For developing muscle endurance, that is when you start lifting low weight at high reps. How can you strain the muscle to stretch if you're using lighter weight? And the weight, whether or not it is heavy is entirely different among every individual.

[@electricwater83]

Ur the man

[@Dj_rueboi]

Ben your doing the Olympia this yr?

[@DIWLJAK]

where i can see big arms?

[@LichteDunkelheit]

Nice video, and good explanations :) .Ben, TELL US THE NAMES OF THE INTERPRETS AND TITLES OF THE SONGS PLAYING IN THE BACKROUND! Nice workout music. Pls tell us...

[@messiahresurrected]

what is the total weight of that barbell benjamin?

[@android-ud7hk]

Hardcore routine bro, gona try a few things

[@greenbra17]

@thedominator the number on the weight is no indicator as to the actual resistance it is providing.

[@MI40MuscleIntelligence]

whats "unnatural" about a preacher curl exactly? Excessive protraction may be harmful(but really isnt) if the load is directed directly away (which it isnt). I think youre getting misinformation Mr Hoffman. Im curious to know your logic though

[@peregriine4300]

always wanted to know this. when they are at the end of a set they do those sortof incomplete reps, why?

[@MrArmenian17]

damn that song please??!!

[@jakecullen24]

You're da bezt !!!

[@olinguyen2742]

I want to Training with you

[@TheCritReaper]

I look forward to watching Dr. Michael's workout videos as they would seem to be more informative and a greater asset to my prolonged health. Lmao

[@mmike76]

Vince Del thanks for your comment. Glad you read Dr. K I don't always agree with him but he has some valid points. My comments were that of "caution" and education. do you know? are you balanced? elbow or shoulder tendonitis? 95% of people I see are in a protracted shoulder position. Not good. for your readers, you want muscle "pak man" you want metabolic training. Samhouri, You want balance, Eric Goodman, "Foundation", Health= Mercola, Google those guy's, spend a little, thank me later.

[@ZubairKhan-zq9fn]

how can i get my biceps bigger not growing...i have watched your many videos but i do not know which exercises are good for my biceps

[@Golden2Talon]

Zubair Khan the one where you feel the biceps the best and can keep the tention

[@ZubairKhan-zq9fn]

i told ur techniques are awesome

[@FroztDrake]

+Zubair Khan if you dont know how to grow biceps.. quit the gym mate

[@Corekidbeenybunny]

Fucking squeez harder on every rep and go slower when you are coming down

[@Polandsyndromebodybuilding]

genetics

[@Glivinmusic]

God.. why do ppl do that?? Everything i've tried from you has been great sir!

[@carlosvtown]

I've been in the industry as a full time trainer and trainee for a decade...learned from the best and heard the most ridiculous statements but you sir....are in the top 5 ,,,congrats ! I think you should lift more and talk less

[@mmike76]

Go to Wikipedia, and type in Golgi tendon organ, One of the ways your body protects itself. Using a devise or machine to isolate one muscle without the surrounding structures giving feed back for the average gym rat trying to lift his max. and "be like Ben" without all the supporting staff isn't wise. I really like Ben he is very knowledgeable "in making muscle". I stand by my original comment= preacher curls , need a warning label. Caution.

[@TrainerCTZ]

Practicing Abs&Thighs pose at end of Standing Rope Tricep Extension @ 13:57?

[@diopinzon]

how can you brush your teeth the day after this workout!? .... hahah kidding! ... GREAT WORKOUT BEN!!!!!!

[@DejaimeNeto]

That bar is bigger than my legs, together!

[@oOBashoROo]

thickens forearms and supposedely also thickens biceps

[@testosteroneenthanate3876]

Music?

[@Corekidbeenybunny]

Joe looks like a skinnier version of jay cutler

[@djbombsquad]

This is not max hyper trophy is it?