Muscle Intelligence

Advanced Techniques for Next-Level Muscle Growth #389

Aug 23, 2025
Discover why most men over 40 struggle to build muscle despite their efforts. Learn about the critical '3 Ps'—posture, position, and path—that are essential for unlocking real growth. Uncover the dangers of bad form and how it sabotages your gains. Understand the importance of precision in exercise execution and intentional challenges to truly engage your muscles. Plus, find out how incorporating dynamic movements can enhance lifelong health and prevent injuries for better performance.
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INSIGHT

Three Ps Determine Exercise Effectiveness

  • Ben Pakulski defines the three assessment pillars: posture, position, and path.
  • These determine whether an exercise will effectively load the intended muscle.
ADVICE

Start With Static Posture First

  • Fix static posture (standing/sitting) before adding load or complex movement.
  • Improve breathing and walking posture first to enable safer loaded training.
ADVICE

Progress Posture With Hinge, Distance, Time

  • Progress posture training by adding controlled hinge and distance before weight.
  • Use time or distance (hold longer or move farther) to progressively challenge the postural chain.
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