Leg Workout With Ben Pakulski | How to Squat Optimally

[@shawnmiller482]

"Did you say you wanted to compete?" LOL. B-Pak runs a tight ship!

[@MegaMo1969]

I have watched almost all of the B Pak's videos. I do this just before I hit the gym so the concepts are fresh in my head. I can honestly say this is the first time in my life, I felt a pump during a back workout, and felt my calves working and pump in my calves, and his views of how to work the biceps will blow your mind - I cant even do 20 pounds, but what a pump- Right now I can barely last 6 sets per body part (used to do 12-15,been working out for about 20 years. using the techniques here humbles you volume wise and weight wise... if you can leave your ego at the door and just follow what the "Master" says, you will make some gainzzzzz. Thanks for the great insight and the work you do.. These videos I consider the basic bible for workouts. Keep you the great work

[@MI40MuscleIntelligence]

What did you guys think of the video? Learn something?

[@niyanna100]

Of course!! I even learnt something during the warm up alone! Keep this up ben

[@nickhodson8343]

Yes i did!

[@MI40MuscleIntelligence]

Niyanna great to hear. thanks for the post!

[@OGAesthetics]

Watching all of it, im learning so much that is very crucial for my traning :) ben can u give me a good basic leg workout? atm i am doing 4 set squats 4 set legpress 2 set legextension 4 set hamstringcurl 4 set calves. should i do something else??? also incorporating the tips on squats & legspress for next legday :)

[@kp41221]

Benjamin Pakulski "I learned that Vince can't coordinate his clothes at all" Brb, dying laughing over here!!! But in all seriousness, I thought the bit about shifting the tension to the outside of the feet and heels at the bottom of a squat was awesome!

[@ytrenor]

Anyone with programming skills, please, an app to put automatic mute when Vince speaks, or better yet, go fastforward until he is done. Other than that, great info as always Ben, thanks!

[@EliRaf9]

This video changed my whole philosophy about leg day. Thank you so much.

[@jaredfurry6448]

Ben Paulski, I am a wrestler in college, but love to bodybuild as well. As a Christian I love lifting because it enables me to live a longer life and lead others to Christ, while bringing glory to His name as I lift. BPAK I love what you show because you show the science, anatomy, and proper form to everything you do, and most importantly dont jeopardize your joints or health, and other things when you lift. I live in Pennsylvania and you are making a difference all around the world whether you know it or not! I hope and pray for God to continue to use you for good. You have been more than a blessing to me than you know. God bless!

[@AlexBeastBackHenn]

Hahah gotto love it, when Ben says just warming up... That time your face drops

[@elition]

Best leg video I've seen on KZbin by far. So much explanation for each exercise it's brilliant

[@davidcaballero1349]

This guy is the real deal he not only talks the talk he walks it too very impressive listening to him

[@Bodycomp101]

I loved the video. I have been into fitness for 15 years studying everything I could get my hands on. I keep to myself with my knowledge and have been mastering my mindsets and body ever since. Ben actually is the 1st person I know of to take something like this and actually bring it to the publics view. It is very complex stuff but those who understand and who are champions will benefit from Bens teaching. He does an amazing job describing things you only do subconsciously. I respect his views and training methodology and wish I had someone like him as a friend.

[@addij3689]

nice vid, some days after leg day i feel soreness on my quads, hams, and glutes, but some days i feel soreness only on quads, and a little on hams, none on glutes. i learnt a little more with this vid.

[@johnnavrozidis]

And i dropped from 4 plates to 2 but worth it !

[@AshmanPT]

Thanks for all the educational clips Ben. We appreciate it. Lots of respect from South-Africa.

[@mikebrill1030]

Benjamin Pakulski IMHO this is hands-down the best instructional video I've seen on the squat. Learned a lot, and thought I already had it down pretty well. Using real-world beginner trainees really helped. Would you mind posting Part I? Seems to have gotten lost in the mix, as it's not in your list of videos. Thanks and keep up the excellent work on KZbin and your podcast!!

[@antballer2012]

This was crazy informative

[@BooDamnHoo]

Very helpful and informative. All these years I've been doing leg extensions wrong. I've always gone for "full extension" meaning knees to chest (loading lower back). Thought I was forcefully stretching my lower back while working my legs (have lower back problems) and now think I may have been CAUSING some of my lower back issues by working out my legs wrong in that way.

[@MrMonk8888]

in just 1 min ben offers so much information

[@paulblake1164]

Hi Ben I what I thought was that this video gave some good points that will improve my squat, I've been using TUT for about 8 weeks on most of my body parts and mastering the shorting of muscle as well. This video will help me, one hundred fold. Thank you

[@bjsmith1689]

Loved the info, I think it would be more interesting if you got some more "seasoned" lifters to participate in a really smart, hardcore workout. I know a lot of these comments shit all over some of the guys but it wasn't THAT bad, It was just kind of disheartening that they didn't have the amount of drive and motivation that a ton of other people would have (including myself) if two professionals were taking the time to teach me some really in- depth techniques. I hope more videos and information like this comes out soon! Great stuff guys!

[@foimassa]

hey ben much respect and great training. just wanted to point out that the guy in the grey shirt had a very rounded lower back when he dropped down in the squat. some peoples bodies arent made to go alll the way down in a squat (myself included) and if he puts more weight on the bar and squats like that, he could and probably will get seriously injured. it doesnt mean something is wrong with their body that they cant squat all the way down, it just means they have less ROM. which is fine. i can only squat to parallel without rounding my back. just thought id input. thanks

[@yungpot]

To be able to workout is one thing, but to be able to train others is a completely different ball game. This guy knows his sh1t. Ive already applied many techniques this guy explained but will deff make some adjustments and tweaks. Subscribed!

[@sellercdwon]

fantastic video ben/vince. its the little things that make a HUGE difference to increase the tension in the muscle

[@shelleywallace1228]

OMG...these are so hard when you apply all these keys for the complete move...I realize I am not very flexible to allow getting down that far....how can I get more flexibility for the squat and also the dead lift? I tend to strain or pull something in my hip or ham area each time I do dead lifts, especially. Hard core truth....I LOVE IT. My go to guy for coaching, always.

[@lucianocamacho8160]

i really love your videos, so much good information! Looking forward to buy MI40

[@rbergamot]

make a video for chest ben! full chest video and tips for maximum chest development, big fan of yours from indonesia!

[@AB-qp6ub]

Why is Del Monte talking? He knows as much as any other regular dude...defer to BPak through any pairing you see of them. What a joke.

[@fernandoulisessosa2212]

I disagree, he is part of the team, so he has been selected because he has been trained in the principles and he got there because he studied.

[@Ecw394]

Agreed. Hate that guy, he’s VERY obnoxious

[@freddierodriguez9463]

The last guy that got interviewed had my abs contract so bad I was dying laughing but overall good info on squatting technique.

[@TjayG89]

Great Informative video with great internal and external cues to help explain movement.

[@Body-buildin]

Great tips!

[@Mikalnasif]

Thanks Ben you have the most informative videos! Respect

[@jdblake22]

Awesome video.. Thank you Mr.P

[@ssgflippo]

Love the vids and have learned a ton from you. I would like to see more "bodybuilders" in the vids... some guys that are a little more advanced so you can get into the small tweeks that you have picked up over the years.

[@saifbinahmed3991]

Very useful and informative. A thinking man's workout. Better results with increased efficiency.

[@jabberwock14]

I know this guy is a pro bodybuilder but he really does know much about squatting or building strength.

[@MrStaples006]

Ben, great video!!! Thanks. Quick question...could you please clarify the exercises for helping to retract the shoulders through external rotation of the shoulder...or possibly a few minute video to help with the explanation. Cheers buddy.

[@GravisTKD]

Definitely some good cues and things to think about for loading and progressing the movements. But I have a question -- I noticed a number of times when the guys dipped low enough into the squat that their pelvis tilted back. Did you at any point try to cue them about this and focus on the potential issues of loading with lumbosacral flexion? I noticed a test for AROM in the setup for the leg press, and Vince even spoke about not wanting to shift load to the lumbar spine. Thanks in advance, Ben

[@tonytanti8138]

Love how the biggest guy has a sleeved shirt and the scrawny dorks are wearing tank tops

[@nofreak222]

He is just short, not the biggest. The grey tank top guy has better muscle development, while being taller. Just compare their delts, calves, legs, when they´re squatting. I´d much rather be taller (which is harder for looking like BBer) than shorter buff guy. Only thing the short guy has over him is arms - because of his shorter arms.

[@sswgaming]

Lol that guy tried to say he's got better development than b pak... He competes in the Olympia

[@r.b.2958]

nofreak222 seriously dude what are you on? the big guy in the sleeves took 2nd at the arnold classic in 2013 lol dudes legit...also has a rep for the biggest legs in bodybuilding

[@nofreak222]

Richard Buhalo I thought he was talking about the second guy who was trained by B Pak, lol. I know who Ben Pakulski is, I was talking about the two trainees.

[@r.b.2958]

nofreak222 ohhhh my bad....i was like "B-pak is so big he looks fat in a long sleeve lol.....anything but small lol"

[@stevenclarkesaijin]

Ben Jeeez brotha your knowledge is admirable mostly everything I know in terms of understanding and explain things has come from you. Thanks so much :)

[@dravenishaque905]

great , very elaborate. I am 6-4 and i do full squat all the way to the ground....

[@ahdohgahliusmagnus7976]

Great video, BPak.

[@thelaurels13]

The guy at 10:50. Yeah baby this is training big boys style. Got his ego checked!

[@benmathieson46]

One word. Subscribed!

[@dvjjh]

yeah he doesnt really care if its hard or not he just wants it done and correctly... i like that

[@calicaro222]

Ben can you do a video on breathe while squatting? I've seen a few people expand their belly with breath to brace their back. Is this the correct way to breath? Is there a correct or better way to breath while squatting?

[@TheOpportuneNoodle]

I really love your videos and advice Ben. It's funny, I know people who watch the way you train and think it's not "hardcore" but you can make these kids quit on 95 lb squats. That's fuckin hardcore in my opinion. Learned a lot from these 2 videos

[@bigswolletx]

Big Pak.......your the man!

[@92rednotch]

Each time I watch any of the number of how to vids on KZbin, I always think that the end of the day the pros (u know, the people who look like they workout) don't really think this much about the movements they're doing.

[@SussNit]

I been doing layne norton PHAT, on my 2nd leg sessions for the week i did your Workout A 5 weeks out routine' absolutely intense it was, loaded up with Karbolic followed by Defcon and Dr jekyl as my pre workout, 20 min in and the pump was extremely hurtful barely walkin in the gym, i will do as you say and do twice through, taken measurements before see how it results in 8-9 weeks.. Cheers mate

[@faisalhilaby]

ben awesome video thanks for the upload.. you should put some of the pointers you give in the video in the information section so we can follow through as we read and reread the text. It might help for those really interested in learning to remember the cues as we follow along with the video.

[@StoneHardFITNESS]

adopt me bro lol, just got on your m140x program and i only been on it 2 weeks but its the toughest workouts I've ever done so far, muscles are def. looking fuller already, thanks for the help

[@robertpatton6531]

It is absolutely incredible how few people "push into the ground" when they squat. Move the weight or promote muscle growth. You pick.

[@massimilianofontana]

Ben U're born to Teach! thanks 4 sharing this! :)

[@patrickjones577]

Great vid. Learned alot B pak.

[@Gramz24]

Ben, which is most optimal for posture; the back squats or the front squats where your arms form an L and your palms face the ceiling?

[@libraoct02]

Just 7 reps and I could feel the burn already.

[@DavidVeras]

The way ben says "warming up" at 12:39 😂

[@lonerangerr007]

wow ben you simply the best man

[@devoiddude]

great video,thanks for posting,I wish you were my trainer.

[@marino4691]

THATS KEY MAN, THE FUCKING ABS WHILE SQUATTING, thats huge man. i noticed it too when im working out

[@DBGuitar13]

Ben is like a bodybuilding Elliott Hulse :)

[@sarahverde7820]

amazing video lots of gems in this one🖒💪👏

[@yungpot]

Can you do a video on dumbell pullover? No matter what I do, I have a very hard time contracting my inner pecs. I feel most of the contraction where my pec minor and parts of my armpit.

[@dmartinezguitarart]

Truth of the matter is if any of us tried to work out like BPak it would kill us!!! lol

[@omari6108]

That's the good ol point.

[@CubNole]

That one guy turned into a strawberry during his leg presses

[@iMegaenna]

I thought the excentric phase had to be slow but when you are lifting the weight it should be fast

[@dwaipayandattaroy9801]

Malik while squats with a barble are we suppose to place the bar on the base of nape for support , cause my bones are getting hurt

[@LambeauLeeeper]

Love the tutorial.. I can't understand why anyone would tell you there "not gonna do that" lol can't get better if you don't move forward..

[@MLBC17]

Why are they going slow on the positives? Is that the next step once you've mastered fast positives and slow negs?

[@edisonkee9651]

Benjamin Pakulski is it ok to tilt when performing a deep squat?

[@ruslangorten2106]

4:44 !!! hahaha love you B Pak!

[@Hittdogg17]

LEGS!! we see who's made of what

[@claytondouglaspe]

Ben Pakulski, gostaria muito que você colocasse legendas em português, pois você tem muitos admiradores brasileiros inclusive eu sou seu grande admirador, porém não falo inglês!

[@angusclark5736]

amazing

[@dagainz6997]

Awesome advice, thanks so much Ben!

[@paksallion]

Why are my knees in constant pain. After my second set. Squatting I just get stabbing pains in my knee. I don't understand how you hold the bar like that aswell when my traps seem too big.

[@MLBC17]

Are there any programmes I can purchase related to Hypertrophy Max?

[@jasongenovasithlord]

Guy just killed himself on leg press .. And I love Ben screaming WARMING UP.. Funny.. Cuz the guy that finished the set is thinking no fucking way

[@lonerangerr007]

Bro 1066wastrel did you ever try Ben's workouts. They are killer no one in the world has so much scientific based. When I was doing the MI40 workouts are gym they think crazy. But the kind of the way I'm growing with half of the weights, They wanna try MI40

[@lucianocamacho8160]

do u recommend buying MI40?

[@lonerangerr007]

i would suggest it 100% without shadow of doubt and you'll enjoy the workouts

[@lucianocamacho8160]

I actually tried the idea of intentions in my workout yesterday and oh man now i know what's soreness

[@lucianocamacho8160]

My doubt is... do you really build muscle in such a short period of time? I know your not going to be massive, but is there an increase in muscle mass and a lost in bf? I'm curious...

[@lonerangerr007]

Yes, provided we follow atleast 80% of what Ben says. I've tried it and they are awesome. Kinda drop sets but with intentions which is backed up by science. I guess we can give 40 mns everyday for 40 days. No loose situation. Just try it

[@michaelgauthier9566]

Isn't it problematic that the guy's lower back at 7:30 is 'rolling'? Mine does the same when I go too low, and I thought it could cause injuries so I try to avoid that... Am I wrong?

[@TheLordSnowbro]

I don't mean to sound rude or brag that I can lift that a hell of a lot easier, but why are they so weak in their squats? They were having trouble squatting 95 lbs. for only a few reps at a time.

[@swisshabsgotteron44]

I would give my life to train once with The Rock or Pakulski

[@wyattwimberly2144]

I can't find the first video with the hamstring stuff, does anyone have a link for it?

[@nesneedsmemes]

BPak says the most with the least amount of words....every time. It's pretty uncanny. Everyone else says a bunch of sh*t that either sounds fancy and means nothing, or they sound clueless...or both.

[@-83powerlifter]

antoinne vaillant chillin in the back

[@Bulsebub]

The guy in gray tank top knees keeps going inwards on the leg press and lunges

[@gordonliddy9418]

pretty good... very instructional... too bad i don't live close id pay about anything to work with ya for a week lol

[@jediknight1209]

Now I'm confused ben thought you didn't think as to grass was a good idea!

[@donthejewler74]

I wish that other guy would have not interrupted Ben I didn't click on the vid to listen to him.

[@vince_915]

How do I get to train with you for like a whole week? srs

[@dibarra1872]

Can't find the first part.

[@CyrillicTM]

What did he mean by pushing his butt into his hands, so it improved stability, anyone?

[@Rockyrules1995]

I think this squat session made them over think their squat. It seems like that guy at 5:55 was just over thinking it.

[@Negasaa12]

Lol cmon guys push your self if I was with him I'll do anythinggg he says specially if it gonna make me stronger and better in the gym

[@MadHatter1337]

Where is part 1?

[@natd6084]

How many sets per exercise?

[@justincombs5311]

What I would give to train with Ben...

[@sebastianvaldivieso9654]

Dude in the grey tank looks like Messi hahaha.

[@skitzoo242]

Man i was just watching those knee locks on leg press at 13:00 forward , i was scared of his kneecap turning opposite direction. .

[@TON198429]

Can't extend your thoracic spine while flexing your abs, instead try bracing all the muscles around the lumbar region, inhale, hold breath in belly upon squatting down. Not trying to hate, just don't agree with that part of the video.

[@kyrie4451]

ANTHONY PEREZ of cause you can. It's called isometric contraction. You can contract your lats and abs the same time, it's the same concept as bracing.

[@Yonisaj12]

Benzema(blue shorts) is learning how to squat.