Ben Pakulski

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Ben Pakulski
— Bodybuilder —
Personal info
NicknameThe Pak-Man
Born(1981-03-18) March 18, 1981 (age 33)
Toronto, Ontario, Canada
Height5 ft 10 in (1.78 m)
WeightContest: 280 pounds (130 kg), Off season: 300 pounds (140 kg)
Professional career
Pro-debutFinished 3rd in IFBB, Tampa, 2009
Best winMr. Canada, 2008
PredecessorVincent Wawryk
SuccessorGregory Ulysse
ActiveYes
 
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Ben Pakulski
— Bodybuilder —
Personal info
NicknameThe Pak-Man
Born(1981-03-18) March 18, 1981 (age 33)
Toronto, Ontario, Canada
Height5 ft 10 in (1.78 m)
WeightContest: 280 pounds (130 kg), Off season: 300 pounds (140 kg)
Professional career
Pro-debutFinished 3rd in IFBB, Tampa, 2009
Best winMr. Canada, 2008
PredecessorVincent Wawryk
SuccessorGregory Ulysse
ActiveYes

Benjamin "Ben" Pakulski (born March 18, 1981, Toronto, Ontario, Canada),[1] nicknamed the Pak-Man, is an IFBB professional bodybuilder and winner of the 2008 Mr. Canada competition. In the IFBB, he finished 2nd twice in 2008. He has increased his standing in the Arnold Classic competition, placing 2nd in 2013, after a 4th place finish in 2012[2] and a 10th place finish in 2011. In the 2012 Mr. Olympia contest, his first-ever, he finished 11th.[3]

Biography[edit]

According to his website, Pakulski began his interest in nutrition at 12 years old, when he read about vegetarianism and experimented with it for two years.[4] He began weightlifting at 15 in Macks Gym in Toronto. There he was trained by Tom Hall, who taught him the correct biomechanical way to do each exercise and helped him secure his first Muscletech contract at 18 years old. Pakulski also credits the deceased Peter Chiasson, a health professional with a kinesiology background, for teaching him early in his career.[5][6] Pakulski began watching professional events at 17, when his father took him to a Night of Champions competition between Jay Cutler and Ronnie Coleman. He received coaching from Charles Poliquin and Charles Glass, two highly-influential figures in the bodybuilding world.[7] His favorite bodybuilders growing up were Lee Priest and Dorian Yates. Pakulski is married to Alexandra Vassalo and has two children.[8] He stated in an interview with Team MD Poland that he is Polish, and his father is from Lublin, Poland.[9] Pakulski routinely eats 120 lbs of meat every month, costing roughly $1,100.[10]

Ben Pakulski graduated with honors from the University of Western Ontario with a B.S. in Kinesiology. On his website, he attributes this background for making his name "synonymous with an intelligent and healthy approach to bodybuilding." He teaches seminars and coaches aspiring bodybuilders with his education in nutrition and exercise science.[4] As per his website, since November 2012, he has been actively writing a book on bodybuilding.

MI-40 System[edit]

MI40, or Mass Intention 40, is an innovative resistance training package of forty days, developed by IFBB Pro Bodybuilder Ben Pakulski. It consists not only on training and nutritional manuals, but also on eight hours of demonstration videos that show you how to properly carry out every exercise in the workout. Within the MI40 program, each training session consists on an effective resistance workout that contains from six to nine exercises and takes about 40 minutes to be completed. The majority of the exercises cover four sets of eight repetitions, where the last set is a Neurological Overload Set (NOS). "Build twice the muscle in half the time,” asserts Ben Pakulski. “Double your muscle gains, remodel weak bodyparts, smash every plateau and reveal your abs at the same time.” [11] The MI-40 system workouts stress proper forms that will evade muscle tension when working out, and follows the principles of periodization. By Pakulski's advice, a person "can build as much muscle using a 20 lb. weight as you can using an 80 lb. weight" by the principle of "time under tension".[12] He defined this principle as "The longer you can keep tension directly on a muscle, the more you control the rate at which that muscle grows."[13] Fitness Baron rated the system a 97 out of 100, but criticized it as a system geared for the most serious bodybuilder.[14] Elle Lakovenko, a female fitness model and 1st place winner of the 2012 Western Canadian Bodybuilding & Fitness Show has used the product.[15] Ben Pakulski released an updated version of the MI40 called MI40x.[16]

In his program, Pakulski endorses 40-second rest periods between sets, shorter than the average. Testing of 30-to-60 second rest periods between sets have been found to generate higher Growth Hormone and IGF-1 in the bloodstream after workouts.[17][18] Growth Hormone and IGF-1 are correlated with muscle hypertrophy, but longer rest periods are recommended for powerlifters, high-volume loads, and for less-trained weightlifters because they are safer and allow more recovery time when using the same muscle in a workout session.[19] Studies have found that with experience, weightlifters have little to gain from rest periods over 2 minutes, and that with time, weightlifters can increase their loads while decreasing rest times.[20]

Pakulski frequently speaks on topics of nutrition and healthy bodybuilding, particularly in maximizing hypertrophy. He will speak at the International Society of Sports Nutrition on Feb 23, 2013, making him among a handful of speakers without a PhD or medical degree,[21] and the first professional bodybuilder to do so in the Society's history.[22]

Performances[edit]

Pakulski's first pro-bodybuilding event is generally listed as 2009 at the IFBB in Tampa, Florida. He finished third in that event and qualified for a 2009 Olympia invitation, which he chose to turn down.[23] Pakulski said in a Feb 18, 2013 Bodybuilding.com interview that the dieting necessary to prepare for an event would have cost him valuable training time and energy, and chose to take on only 2 professional events a year in 2008 and 2009. A 2009 feature story on Pakulski alongside Fouad Abiad, entitled "The Canadian Invasion", publicized them on entering the pros internationally. The title came from the potential the two rookies had to overtake professional titles and represent Canada, which has not been known for many bodybuilders.[7]

Muscular Development reviews of Pakulski have commended his legs as sizeable, but his upper body as lacking.[24][25] A review given in 2009 stated similarly that he had a "Scandinavian look" and "huge legs", but "could stand to have a meatier back."[7] In 2012, Pakulski competed in the Mr. Olympia contest, his first-ever, and won 11th place. He qualified for the 2013 Mr. Arnold Classic contest and a writer for Flex magazine speculated that Pakulski would win the contest. The writer justified his prediction by the lack of an incumbent champion, as leading pros Branch Warren (the 2011 and 2012 Arnold winner), the reigning Mr. Olympia Phil Heath, Jay Cutler, Kai Greene, Evan Centopani, and Victor Martinez would be out of the competition. In the article, Dexter Jackson was reasoned to be a serious contender, but his performance in a grueling Masters Olympia contest weeks before would make him vulnerable to a fresh competitor like Pakulski.[26]

Muscle Insider cover[edit]

Pakulski on the cover of Muscle Insider, breaking its requirement for a Mr. Olympia win

Muscle Insider broke its own rule to display Pakulski on the cover of its magazine in 2012. Scott Welch, its President, stated that the move was to support Pakulski as Canada's #1 IFBB bodybuilder. Welch admitted, "This was the first time we chose a non-Olympia winner for our cover but as a Canadian magazine, we felt it was very fitting to have Ben on it."[27][28] Welch explicitly told a writer in 2011 that its cover page was reserved to Mr. Olympia winners, saying, "To get on the cover of the best bodybuilding magazine in the industry, you need to win the best bodybuilding competition in the industry! Only winners of the Olympia make it on the cover of Muscle Insider."[28] Welch defended the change in decision, saying, with perhaps more than a little sarcasm, that amazing bodybuilders would need to be recognized and he felt that Pakulski was not far from winning the Mr. Olympia crown someday.[29]

Personal life[edit]

The July 2013 issue of Muscle Mag reported that Pakulski underwent a hernia surgery for a protrusion that had affected him for years.[30]

Bodybuilding titles[edit]

First show Sept 2005 Won the overall title

Sept 2008- Canadian Championships Overall winner and Pro Card Victory in Montreal Quebec.

Aug 2009- First Pro Show- Pro Bodybuilding Weekly, Tampa- 3rd

May 2010- Ny Pro- 7th

Feb 2011- FLEX Pro- 5th

March 2011- Arnold Classic- 10th

March 2011- Australia Pro- 4th

Feb 2012- Flex Pro- 2nd

March 2012- Arnold Classic- 4th

September 2012- Mr.Olympia- 11th

March 2013 - Arnold Classic - 2nd

March 2014 - Arnold Classic - 7th

See also[edit]

References[edit]

  1. ^ "Ben Pakulski Biography, Competition History, Stats". Bodybuildingpro.com. Retrieved 2013-10-17. 
  2. ^ "2012 Arnold Classic Invite List". Musculardevelopment.com. 2011-12-22. Retrieved 2013-10-17. 
  3. ^ "Muscular Development Online Magazine". Pics.musculardevelopment.com. Retrieved 2013-10-17. 
  4. ^ a b "The Scientific & Cutting Edge Approach To Building Lean Muscle Mass". Ben Pakulski. Retrieved 2013-10-17. 
  5. ^ "Peter Chiasson (1970-2012) | Muscle Activation Techniques". Muscleactivation.com. Retrieved 2013-10-17. 
  6. ^ "Peter CHIASSON Obituary: View Peter CHIASSON's Obituary by Toronto Star". Legacy.com. 2012-06-08. Retrieved 2013-10-17. 
  7. ^ a b c "Muscular Development - December 2009 [h33t] Malestrom". Scribd.com. Retrieved 2013-10-17. 
  8. ^ "Ben Pakulski – The Final Week (part 3 of 3)". Benpakulski.com. 2012-10-29. Retrieved 2013-10-17. 
  9. ^ http://mdtv.musculardevelopment.com/contests/2010-new-york-pro/2951-team-md-poland-interviews-ben-pakulski-before-prejudging.html
  10. ^ "Benjamin Pakulski (IfbbBenPak) on Twitter". Twitter.com. Retrieved 2013-10-17. 
  11. ^ "Ben Pakulski's MI40 Review". Vicenzo Moretti. Retrieved 2014-03-08. 
  12. ^ http://www.webwire.com/ViewPressRel.asp?aId=149348
  13. ^ Sanders, Kevin (2011-11-28). "Tension, Training, and Muscle Growth". Bodybuildingarticles.net. Retrieved 2013-10-17. 
  14. ^ "MI40 Review of Ben Pakulski's Muscle Program". Fitness Reviews. Retrieved 2014-03-08. 
  15. ^ "Twitter / elle_fitness: Shout out to @IfbbBenPak your". Twitter.com. Retrieved 2013-10-17. 
  16. ^ "MI40x by Ben Pakulski". 
  17. ^ http://academic.sun.ac.za/sajrsper/30.2/Boroujerdi%20659%20_2_.pdf
  18. ^ Rest Interval between Sets in Strength Training. Belmiro Freitas de Salles,; Simão, Roberto1; Miranda, Fabrício1; >Jefferson da Silva Novaes,1; Lemos, Adriana1; Willardson, Jeffrey M.2 Source: Sports Medicine, Volume 39, Number 9, 1 September 2009 , pp. 765-777(13)
  19. ^ "Recovery in Training". Unm.edu. Retrieved 2013-10-17. 
  20. ^ "The effect of different rest intervals b... [J Strength Cond Res. 2008] - PubMed - NCBI". Ncbi.nlm.nih.gov. 2013-03-25. Retrieved 2013-10-17. 
  21. ^ https://www.sportsnutritionsociety.org/conference-archives.html
  22. ^ https://www.sportsnutritionsociety.org/ConferencesDetails.php?IDconf=21
  23. ^ "Ben Pakulski Signs With Weider At". Prosource.net. 2010-09-02. Retrieved 2013-10-17. 
  24. ^ [1][dead link]
  25. ^ "Flex Pro Prejudging Play-by-Play Report". Musculardevelopment.com. 2011-02-19. Retrieved 2013-10-17. 
  26. ^ Mike Salazar. "Arnold Classic 2013 is Up for Grabs!". FLEX Online. Retrieved 2013-10-17. 
  27. ^ [2][dead link]
  28. ^ a b Scott Welch. "How To Get On Our Cover". Muscle Insider. Retrieved 2013-10-17. 
  29. ^ Scott Welch. "Why Is Ben Pakulski On Your Cover". Muscle Insider. Retrieved 2013-10-17. 
  30. ^ "Ben Pakulski Undergoes Hernia Surgery". MuscleMag. 2013-10-12. Retrieved 2013-10-17. 

External links[edit]