Gentlemen, if your shoulders are tight and your back is not growing, your serratus is likely weak. When the serratus does not do its job, the traps and neck take over. That is where pain, stiffness, and poor overhead motion come from. Lock the elbows. Push the shoulders away. Maintain that reach as you move the arms overhead and across different angles. This is not stretching. It is active control. Strong shoulders require a strong serratus. Mobility follows stability. | Ben Pakulski IFBB Pro
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Gentlemen, if your shoulders are tight and your back is not growing…
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There is no peptide that builds muscle by itself, that's pure influencer nonsense. Muscle growth comes from intelligent stimulus and recovery. Peptides support the system, they don’t replace it. | Ben Pakulski IFBB Pro
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Most men over 40 are training wrong. They focus on muscle… and ignore the one thing that will take them out long before age does: spinal mobility. At 44, I’m no longer chasing size. I’m training to be an athlete at 80. That means: Building strength in weak positions Moving through neglected ranges Practicing daily spinal hygiene Why? Because your spine is the first thing to lock up when life gets static. Sitting, lifting, gravity, they compress you. Your job is to fight back. Flexion, extension,
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13K views · 617 reactions | Big Back Exercises Everyone Does Wrong - Dumbbell Row: tinyurl.com/BpakYT25  Full Video here. | Ben Pakulski IFBB Pro | Facebook
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39K views · 1.1K reactions | One of my best tips for back: Your ability to externally rotate, and maintain that position, you'll notice a massive increase in tension on your working lat(s). | Ben Pakulski IFBB Pro | Facebook
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39K views · 1.1K reactions | One of my best tips for back: Your ability …
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They call me Zen Ben for a reason. Most men walk around in a constant state of chaos, anxious, stressed, wired. That inner vibration shows up as tightness in your body, tension in your mind, and restless nights. The solution isn’t more coffee or another pill. It’s learning to tune your body—like bringing an instrument back into harmony. When you do, you can fall asleep in seconds, wake up with clarity, and finally get control of your state. Gentlemen, this is a skill every high-performer needs."
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In this week’s episode of the Muscle Intelligence podcast, I welcome back the hormone whisperer, @dr.ralphesposito .⁣ ⁣ In this deep dive about hormonal health, testosterone replacement therapy, and the effects of fasting, sleep, and stress on hormonal health, the goal is not just to fit within “the normal range” for health and vitality, whatever that means. As always, we want to go beyond a vague concept of health and seek out our own individual optimized state. There’s plenty to learn in this
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