Ben Pakulski Teaches Optimal Ab Training for Six Pack Abs

[@TheRandyns]

I hope you see this comment one day, but ever since I started watching your channel I have learnt so much about proper contracting of the muscles. I have been weight lifting for 6 years almost. I feel this training mentality will take me to the next level. Thanks man.

[@MI40MuscleIntelligence]

you are welcome mate!

[@ItGoesTANK]

Been doing this for about 3 weeks now and am seeing HUGE results already. Thanks Ben

[@SalsoTK]

Michael Denner are you doing cable crunches?... How long are you holding the contraction while breathing out?

[@chardo6]

10 years ahead of everyone else! Keep it up Ben.

[@MI40MuscleIntelligence]

Thank you Jesper!

[@MI40MuscleIntelligence]

Allmax of course ;)

[@SickestGOW]

gh Gut.....

[@bublt4me]

Wow, now everything Mike Robertson said makes sense now! Thanks Paul.

[@edd1660]

You vids change the way I look at training..I love the scientific approach.

[@MI40MuscleIntelligence]

much appreciated mohamad!

[@kcssweetboy]

I agree with Ben he has a point. I try to exhaust all air while contraction in abs during exercise n it works.

[@kanis999]

He's right, I can get twice as much air out and more definition now that I'm focusing on that.

[@grant8257]

Pure genius, thanks for all the tips Ben.

[@reintje22]

Thank you Ben. You and Vince are my role models.

[@rogmister]

When I need a pick me up I look at your videos Ben you are truly the BEST!! Ryan Kudos to you too Best of Luck at the Show

[@lilluz10]

I actually just walked into the bathroom and tried that pose. Man o man did my abs light up. Great tip Ben! Will be applying this next day in the gym!

[@lnFeaR]

Where have I been ? Best advice I've heard and been training for 4yrs

[@chadw1912]

Indeed they look huge!

[@abeat1985]

Very acknowledgement guy.. greeting from Malaysia

[@sho7676]

Your vast knowledge is incredible, fantastic video. Keep up your great work.

[@JuntillaAndrew]

I've always been wondering how to get the deeper cuts in my abs! Thanks man!

[@p0rk019]

Great video !! Wish you all the best at the Olympia

[@Urmaze70]

Thank you for the gift of your knowledge.

[@niklasharms1489]

your vids are the best, thanks for taking that time for us!

[@narcissistic2011]

Thanks this technique has helped me a lot.

[@dhodge7]

I tried this today with just a 1 second hold expelling all my air at the top and my abs are still hurting. Thanks Ben!

[@deanperrone5403]

Pac Man always puts out some of the best vids....him and Kai...so informative

[@danimarre8409]

Your tips are awesome, love em! Thanks Ben

[@ynondvir7089]

Ben thanks alot for sharing your info , iv'e been learning alot and u inspire me to learn more about the anatomy. hope u'll post more videos! thx again

[@927drummerboy]

Ben makes me want to fly out to Florida for a training session. Ben is just incredible. What a super mind!!!

[@tomtomskittle]

Great video again man! I've watched all of 'em, so helpful. But c'mon, lets face it, we all want to know how you got your crazy shoulder development... Please please please, when you get a chance; hit us up with some of that knowledge you've got on training delts? It'd be very appreciated by all of your fans no doubt.

[@TheJesperrrrrrr]

As always, great informative video.

[@Blankadoodledo]

Excellent advice.

[@banksj54]

As far as actually applying your method of expelling air out of your lungs - during a set or exercise; a demonstration would have been nice (i.e. doing crunches, rope pull downs, etc) Talking about the exhaustion of air out of the lungs makes sense but without actually seeing it applied to a exercise makes it hard to execute.

[@mkSkillor]

I think he means you exhale when you go down and push the every air out when you at your peak conzentration point of the exercise and breath back in when you go up (when you doing rope pull downs)

[@dimetime0]

Your the best, awesome tip yet again

[@JeffO-]

He did a great one on biceps

[@Krizzookarmalizzoo1]

You the man!! Ben

[@thenatedizzle]

I always learn something from your vids! Do you have any recommendations on books to read regarding strength training and muscle development?

[@lesson433]

2:15 ben says fu to the haters

[@H99x2]

you were awesome in the new generation iron trailer!

[@wheelgc]

Great video.Thanks

[@brianmcelroy3697]

Awesome thanks

[@kiharaaikido]

best advice yet!

[@Tarsarian]

What a great video!

[@owed1000]

Great tip, thank u

[@KevinMason81]

What supplements do you take and are they healthy

[@sk8mcbang]

You are literally the best!!!!! Please do a tip on biceps :)

[@mavideos2165]

Love ur vids man

[@BananaAnarchy]

Thank you for the tip! I've been training my abs for a long time but they don't show as ripped as ryan's, as I can't see the packs, I'm gonna try this! thanks ben

[@salamsamer2129]

Hey Ben, You give some really good tips, I'm 12, I had nothing but a belly fat, I started working out 3 months ago, I got some chest, triceps, calves, traps and a 4 pack, I still have some belly hanging, I really want to get rid of it but I am struggling, and i need to lose it and get lower abs, what's the best way to train?

[@plicasessva]

great videos and tips

[@desperado7862002]

Ben can you please do a tip on biceps snd possibly should press.

[@AHAUGHT]

Wow, that is a terrible GH gut. He is starting to look pregnant.

[@munktorp]

Insulin gut ;)

[@JulyFighting]

***** whats the difference?

[@jonathandean4757]

There is no such thing as gh gut. Repeating what youve heard 100 times doesnt make it true. Its omentum growth from huge diets and insulin. Omentum fat takes much longer to disapate than regular fat so it cant be shed in a 12 or even 16 week comp prep diet. Ive done tons of research and not one peer reviewed study says that gh can give a distended gut. It simply doesnt work that way

[@danieltwito]

that's good info man, thanks

[@77dris]

@@jonathandean4757 Hmmm, tell Arnold that. (He made a speech about this very subject)

[@taggersbodybuildingweightl1204]

Damn bro... dat gut. :(

[@nick03091986]

hy, please make a video about waist shrinking , thank you

[@loujizzel]

Distane gut

[@Dr.WhetFarts]

this is what i do on squats!!

[@tallwhitebread6996]

Yes. This is how the abs maximally contract. They will literally cramp up like when training biceps and doing a bicep curl. If theyou use this method, you do not need more than 12-15 reps for a few sets. If you're doing 25 plus reps-you're not squeezing all the air out of your lungs!

[@aileraguilar3976]

Killer outro bro👍 🥂

[@mehdiamerbarca]

hey wich is better 6 exersices of sholders with 2 drop on the last sat , or 2 exercises with 4 drop of set ??

[@billorights1596]

Ben is the god of bodybuilding knowledge

[@gwaydemon14]

sounds like the brother from 50 first dates

[@LeeJCander]

This guy looks way more differenthan on vince's dvd with you!! Great stuff!

[@xUser07]

English issn't my best language so if i get this basicly the trick he's telling is to breath out more (the most as you can) right?

[@PaulWall874]

Yes

[@sleepybinch]

Seriously, Physique is the way to go right now. Hopefully they start making categories for Mass and Aesthetics, or the current Olympians will retire and give judges a chance to change the ideal back to what it used to be.

[@thecoolesteva6]

"The people with the best definition are those who have mastered the extremes of the contracted and stretched positions" or at least that's roughly what he said. But with that, I may just be able to take my training to the next level.

[@thejalenvv]

He Ben great videos, love your content and hope to see more, I was also wondering what you think about CLA? I actually just found out about it recently, if you could make a video or get back to me on this topic that would be great:)

[@480al]

no..expel air out as you go down(eg: when doing rope crunches)....watch "how to get six pack abs" by rob riches...he actually shows how to put the this technique into use...

[@BarefootBillyIII]

That guy at the left looks so confused at the begining haha. "where am I?" "what is life?"

[@daceyclarke6980]

Wicked!! This is gonna hurt, I know.

[@Hoscitt]

What happened to trim waists?!

[@RDS_Armwrestling]

Ben's Arms.

[@BradleyCoopertest]

Did I just hear Daffy Duck talking?

[@joegriggsjr.9748]

Everybody has to either be a fuckin critic or comedian. Get a fuckin life

[@Amarsingh-mj7di]

It's funny I've always been doing this anyway, do much where I do this subconsciously. Also Ben, could you please make a video on how how to fully shorten the shoulder muscles, it's my weakest body part. Cheers

[@rock962000]

The peak of the contraction is when you expel the air from your body and hold it for 5 seconds.

[@Navap190]

Ben is just far too good

[@nouman932]

Hey Ben, Good Luck with Mr O

[@MrThatonebitch]

Yeah, on thtage...

[@Dunderkossanlol]

Does It matter?

[@shockwave1986]

I tried to expel all the air during contraction but some came out the wrong end, does that still count ? lol j/k

[@Ninjasaky]

4 pack abs for me! True story :)

[@stilliboy7]

How to train forearms !!

[@dawlphinracer]

Arms looking bigger pakman!

[@Tom-V]

I used to do 500 sit ups twice a day every other day. now i just do 3 sets of 20 once every 6 days and they look better now lol

[@moonftball12]

So, Ben, I'm confused. Are you saying to train your abs with your lungs empty on each contraction? Go down, come up expelling the air out of your lungs? Just want to clarify.

[@JeffO-]

Search for Ben Pakulski mi40

[@thatsG100]

damn everyone is on that cycle

[@avnitumay9008]

Keeping it nice and tight :)

[@zakpyle11]

That poor guys belly is just blown the fudge out. Rest of him looks pretty damn good though.

[@ustfoldkk]

just train with your program, and be consistant, no slacking

[@marcco111197]

6 pack with bpak

[@sleepybinch]

GH gut is the term you're looking for.

[@ItGoesTANK]

That guy doesn't have a gut, his abs are massive and dense.

[@JosephQPublic]

Michael Denner exactly.

[@CodyTheMachine]

I feel like I'm cheating by doing this... I love it! There're so many suckers out there doing hundreds of sit ups a day and not getting anywhere near the results I've got from this. Hahaah!

[@CodyTheMachine]

+Lol Lol I just do a power breath if you know what I mean by that. I don't breath out every last bit of air in my lungs.

[@thecorruptversion]

Cody "The Machine" i know its a bit late, but how u do it? i mean, u hold your breath during the entire rep?

[@kenseeram9278]

who let gutzilla out? lol damn

[@shrimpgeisha]

If he just did a show, he's likely bloated from drinking a lot of water. It's super uncomfortable and you feel / look bloated because you've just depleted yourself for the stage and your body wants to now hold on to every drop

[@Srgt1337]

I don't understand, how can you do any reps if you exhale all the air from your diaphram?

[@dominiguat]

You breath in on the way up from a rep and exhale all the way out AS you crunch down for another rep. You'll feel how deep that'll contract your abdominals.

[@DanielHX]

Looney Lu thought you always breath out during the contraction.

[@jayespitia5949]

Any body else stop breathing for a couple seconds when he did? hahah

[@jaydeochinero3820]

Haha I do that when I'm really really pissed and can't scream in public

[@noproblem451]

dat gh gut