LT 1 = ee a BEN PAKULSKI PRESENTS... MI40-<-C.E.P. THE PRACTICAL APPLICATION1 = ee a MI40-X-C.E.P. THE PRACTICAL APPLICATION LEGAL DISCLAIMER ‘The information presented inthis work is by no way intended as medical advice oras a substitute for medical counseling. The information should beused in conjunctionwith the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent ofyour physician and/or work with your physician throughout the duration of your time using the recommendations in the program, youare agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all recautions on the part of Ben Pakulski Athletics, there arerisks of injury or illness which can occur because of your use of ‘the aforementioned information and youexpressly assume such risks and waive, relinquish andrelease any claim which you may have against Ben Pakulski Athletics, orits affiliates as a resuttof any future physical injury or illnessincurred in connection with, or as a result of, the use or misuse of the program.1 = ee a THE CELL EXPANSION PROTOCOL I'mgoing to keep this short and sweet because! know you're ready to dive right into the programand start getting HUGE. Please do definitely take.a few minutes to read this all the way to the end, asyouwill findit very beneficial to your results and to your understanding of the program. Firstoff, CEP training and the NOS-X protocol is HARD. Itis not for everyone andif you'tenot careful, like any type of intense exercise, itcan be dangerous. Please exercise extreme caution, reduce your weights at first, and make sure you're prepared for this type of training.1 = ee a THE ROOTS OF C.E.P. I know that a lot of people are asking how | came to discover what has been termed, The Cell Expansion Protocol, or CEP for short. Well, the truth is, I'ma pretty committed bodybuilder, but I'm an evenmore committed research geek | love reading, and I love learning new ways to. get to my end result faster. My endresult of being HUGE and RIPPED at the same time. | truly believe this to be my greatest advantage in the sport, and what allows me to compete at the highest level in the world, while maintaining myhealth andstill making progress year to year. Thisis something that some people, even the lowest level gym members, struggle with. Learn to stay on top of training and nutrition principles as they advance and youtoo will ensure your progress. THE BASICS: Here is something really cool that! learned and has been the catalyst in CEP. Most cells inthe body have a single nucleus that controls many functions within the cell. ‘The nucleus is where DNA transcription or proteinsynthesis takes place. Proteinsynthesis, for those of you that don't know, isthe means by which cells arerejuvenated and repair themselves. The muscle cells are unique in that theyhave beenshown to have multiple nuclei Why does this matter to you? ‘Well, inthe simplest of ways, your growth is regulated by the amount of protein thatcan be ‘synthesized in each given cell. No protein synthesis, no recovery.....no growth. ‘Scientific research indicates that this seems to be why some people can trainhard and not get nearlyasmuch soreness as other people. They simply have more nuclei per cell to quickly repair and rejuvenate their muscles. Ene remo frrnicd Chess cenedder in hic rein might hes hel Wf cr 1? meted enc coll ures1 = ee a may only have 4 Arnold can thereby synthesize alot more protein than you canwithin that muscle ina short period of time. He cantrain more often and still be able to recover from ‘these insane workouts. Thisalso seems to be why some people build muscle easily while others build very little. This nuclei theory of muscular development may also account for“weak" bodyparts. Your strong bodyparts may have a larger number of nuclei, whereas your weaker ones mayhave less. Does thismean you're doomed to a fate of skinny-dom forever? ‘Well, if the number of nuclei per cell is the only thing holding you back from building more and more muscle in less time, what if someone found a wayto actually increase the number of nuclei per cell? No, not surgery. Something you can actually do ina few short minutes. Would you sit down and listen for a minute? Of course you would... so did |.1 = ee a WHAT IS THIS CRAZY MUSCLE-BUILDING PHENOMENON? Research has now proven without a shadow of a doubt, that in response to extreme types of stress and extreme tension, there is a special type of cell that actually attaches itselftoa muscle and “donates” anucki tothat muscle cell. This literally increases the number of nuclei inthe cell and thereby allows the muscle to recover faster by synthesizing more protein at one time. This processis called satellite cell recruitment and you re about to learn how it canbe achieved in literally 4-minutes. Now, of course, there area few known mechanisms of hypertrophy that can increase the size of your muscles, they are all important and recognized. However, this one in particular seems to be the missing link... the true limiting factor to new muscle growth. By unlocking the key to new muscle cell nuclei, we might have found the next real breakthrough in muscle hypertrophy training. Even more importantly than that, we can do itin a fraction of the time that might otherwise be thoughtnecessary. The implications of this are ‘vast with regard tothe elderly and aging population, people whoare sick and lack the ability ‘to train for extended times, aswell as people like you and | who simply want to GET HUGE! Intra-set stretching and the CEP are the best-known ways to maximize satellite cell recruitment and nuclei donation to your weak muscle cells.1 = ee a HOW IT WORKS: By placing a massive amount of stress on the tissue for a prolonged periodof time (the extended time under maximal tension not possible during contraction), the muscle senses ‘the increased stress and the demand for increased recovery capabilities. It subsequently then sends satellite cells to assist in the recovery of that stressed tissue. ‘Satellite cellsdonate a nuclei to the stressed muscle cell inan attempt to assist it in the healing and recovery process. Once that cell has the extra nucki, it seems to stay there for life. The amountofstressneeded to recruit satellite cells is very high. The type of stress that, until now, was limited to highly trained athletes, bodybuilders and powerlifters. With CEP training, this type of stress is possible for anyoneat any level.1 = ee a HOW DO WE OPTIMIZE THIS PROCESS? The MI40-X nutrition guide and supplement manual have been specifically designed to ‘ensure maximization of the CEP system. Themost important times of the day for a CEP- trained athlete are pre, during and post workout. Itisimperative that youconsume ample aminoacids, creatine and electrolytes with plenty of water to recoverand optimize cellular hydration. Without these simple things, no training program, no matterhow perfectly constructed, will be as effective. PRE Pre-workout nutrition around a CEP based workout must be focused mainly on maximizing energy, focus, and increasing cell swelling. These workouts willbe hard. ‘Sotaking in pre-workout high glycemic carbs isn't often a good idea. Saving them formid- workout or post is prefered. L+amitine, BCAA, caffeine, creatine, electrolytes and citrulline malate(from muscleprime) ‘would be what | consider to be essentials to pre-workout nutrition. Many specific suggestions to maximize each phase are made in the nutrition and supplement guide. DURING (PER) If pure muscle building is your goal, consuming a portion of your post-workout carbs DURING ‘the workout is going to help increase cell swelling and cell expansion. For those looking talose a little fat, waiting until immediately aftera workoutis a good idea most of the time. Extremely hard workouts, or slightly longer workouts, maybe a good ‘time to try adding insome-carbs during the session. These carbs should include BCAA's (like aminocore), creatine, as well as electrolytes mixed in.1 = ee a POST By this point you should have worked yourself very hard and accumulated large amounts of lacticacid. Chances are, you're drained and your nervous system feels like you've just finished running amarathon. Now we're ready to immediately switch your body into hyper-recovery mode. The second that the workoutends, we must switch all systems into growth and recovery made. Carbohydrates and amino acids with electrolytes isstepone; creatine, glutamine and greens are the next essential step to switch all systems into growth-mode. The harder youwork, the more nutrients and recovery your body needs. Use the recommendations in the nutrition and supplement manuals to determine the specific amounts for your needs.1 = ee a THE CELL EXPANSION PROTOCOL CEP training is based around the NOS-X execution principles. To execute NOS-X, perform ‘S repetitions (with 60% of your typical weight); once you've completed 6 reps, instead of dropping the weight, take the exercise into a stretched position and “rest” it there. Maintain this stretch under tension for 20 (beginners to the protocol), to 30 seconds (advanced athletes) per drop in weight. The goal here is to maximally elongate the working muscle while keeping it under tension and ‘the weightunder control. Try contracting the antagonist/opposite muscle group to ensure a maximum stretch of the working muscle. Ex/ ifyou're training the chest, contract the back (the antagonist) in the max stretched position, thisalso works in the opposite direction. Ctther antagonist pairings are: Biceps /Triceps Quads/Hamstrings ‘These are antagonist pairs. When working one, contract the other inthe stretch. ‘Once youhave completed 2-3 drops in weight,aswell as the intra-set stretches, do not finish ‘the final drop-set with an intra-set stretch, finishinstead with a HARD contraction!1 = ee a VERY IMPORTANT NOTE ‘A few minor issues you may run into and how to overcome them: CEP training is not for everyone and although the protocol is sound, certain body typesmay not be able to achieve a stretch in certain exercises (ex hack squats without bottoming out the machine). Insuch cases, simply perform NOS sets as indicated. IF something doesn't feel right or it hurts, STOP. Danot complete the exercise. Please exercise caution and consult your doctor before starting this program.