Ben Pakulski presents…

The MI40 Delts

Specialization
Program Guide
Legal Disclaimer
The information presented in this work is by no way intended as medical advice or as a
substitute for medical counseling. The information should be used in conjunction with
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 of your physician and/or work with your physician throughout the duration
of your time using the recommendations in the program, you are agreeing to accept full
responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of
Pakulski Fitness International, there are risks of injury or illness which can occur because of
your use of the aforementioned information and you expressly assume such risks and waive,
relinquish and release any claim which you may have against Pakulski Fitness International,
or its affiliates as a result of any future physical injury or illness incurred in connection with, or
as a result of, the use or misuse of the program.
Intro

Why are body part specialization programs so

popular?

Answer: Mainly because people believe they have

“genetically” weak body parts.

Is it really genetic? Maybe.

Is it likely genetic?

NO!!

In truth, I don’t really believe in inherently “weak” body

parts. Most people who come to me claiming this
inevitably all have crappy lifting technique and need to
spend time LEARNING and RETRAINING movement
patterns!

Most trainers and programs out there simply have you trying to smash the relevant muscle
into submission by throwing every exercise under the sun at it, training it as often as
possible, and hoping that this will elicit growth!

Sounds legit right?

You can’t just blindly throw everything and the kitchen sink at a muscle and expect it to
grow! No doubt many of you have tried this with limited-no success, and that’s now why
you’re reading this… in the hope of something better.

Well, whether you purchased this program because your goal is to try to overcome
“genetically” weak delts, or if your aim is just to be the FREAK in the room with
CANNONBALL delts, I’ve got you covered!

Congratulations on a GREAT purchase and welcome to my MI40 revolution… HUGE DELTS

AWAIT!!

Coach BPak!

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The Components

The first thing to do if you haven’t yet is to watch my ‘Delts Domination DVD’ for an
introduction to the program. Here you will also discover tips, tricks and techniques to
accelerate your growth.

Next, success begins by following my 6 Essentials of Exercise… nail these essentials and
you will be light-years ahead of 99% of the training world! Open up the ‘6 Essentials of
Exercise Cheat Sheet’, print it off, and take it with you to the gym. Master these and TAKE
CHARGE of your muscle-building efforts.

Execution is crucial to optimizing success. You may think you know how to perform a
dumbbell overhead press, a lateral raise, a bent side lateral etc.... but if you’re like 99.9%
of the world’s training population, by following the directions I lay out in the ‘Pakulski
Precision Delts Exercise Execution Guide’ you’ll have your mind BLOWN and your
results SKYROCKET! Pay close attention to all of the tips, cues and intricacies - the little
things matter as my girlfriend is so fond of reminding me! ;)

Moving on now to the, ‘Done-For-You Workouts for Round Cut Delts’… these workouts
are among THE most INTELLIGENT ever created for delt development, and contain some of
the most effective exercise intensifiers ON THE PLANET!

Some of the same approaches, methodology and techniques included in my flagship

products MI40-Foundation and MI40-Xtreme with HUGE success, are included here… the
success of those two programs alone should leave you in little doubt that what you have in
front of you is the KEY to unlocking MONUMENTAL delt GROWTH!!

Get to work!

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The Logic

Due, in large part to the structure of the

human skeletal system, there is perhaps
no other muscle group that will elicit
more of a dramatic aesthetic change
through hypertrophy relating to the entire
physique, than delts.

Unfortunately, the popularity of delt

training amongst gym rats has led
to an influx of misconception and
misinformation. There are a plethora
of observable downfalls in general delt
training, and simple alterations to your
routine can allow you to experience an
exceptional amount of hypertrophy in a
small amount of time.

So long, of course, as you are willing to analyze and implement the key features of anatomy,
exercise execution, and injury prevention.

Anatomy

The deltoids, which are composed of three ‘main’ muscle bellies (actually 12 in total),
originate at the later third of the spine of the scapula, the acromion, and the lateral portion of
the clavicle. These origins run halfway down the lateral humerus.

The actions of these muscle bellies present a considerable amount of overlap due to their
shared attachment on the upper arm. In many cases, it would be best to consider the
deltoids to be singular muscle groups, as opposed to three separate muscle bellies.

The deltoids act in unison with several smaller muscles (e.g. rotator cuff) to serve rotation of
the glenohumeral joint (GH joint) in varying positions of the arm.

Also, the deltoids act to stabilize compression forces back into the joint. Delt training often
presents a high injury risk, and thus careful precautions should be taken to not overly stress
the joint, which can have a detrimental effect on the muscle tissues.

Such precautions will ultimately lead to an increase in hypertrophy and are outlined as
follows:

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1. Understanding Function
Grouping shoulder training can be a difficult task. It’s extremely common to see the delts
grouped primarily alone, most likely under the notion of specific focus leading to optimal
hypertrophy. This concept works great with other body parts, but specialization of the delts
alone can have more effective alternatives.

Front delts, being an exceptional example, function in unison with the pecs for horizontal
abduction. All incline chest movements place outstanding resistance on the front delt.
Thusly, the volume of chest training will likely be directly correlated to the amount of taxation
of the front delt. It would therefore be optimal to group ‘front delt training’ with chest, and
not as a collective whole of the deltoids.

Likewise can be said about placing posterior (and to an extent, medial) delts with back day.
In essence, it is logical to create a push/pull body part split when grouping the deltoids into
training with other body parts. This, in turn, will ensure maximum recovery.

2. Resistance Variation Considerations

Chiefly, we see the majority of delt training being performed through free weight utilization, to
an almost exclusive extent at times. This conventional way of training can add a redundant
element to your workout, despite the fact that you may change exercises often.

Let’s consider the dumbbell press and the barbell press:

These are two staple movement patterns that are used in nearly every training routine.
Despite being different movements, they offer nearly identical resistance profiles. In order
to train optimally, it is vital to change the resistance profile (where the resistance is stressed
relative to the portion of the movement).

An easy way to ensure you’re changing resistance profile is to frequently include an excess
of training tools such as bands, cables, machines, and the like. Cable Side Laterals, for
example, offer a different resistance stimulus than the traditional dumbbell lateral raise, which
exerts force only downward due to gravity.

3. Consider Risks
As touched upon briefly, with shoulder training comes unavoidable risk factors of potential
joint wear and injury with particular movements.

Below are a few exercises that can, over time, be detrimental to your training as a result of
prolonged wear on the joints:

Upright Rows:
These function in similar fashion to lateral raises (shoulder abduction) and are generally
coupled with an excessive passive internal rotation of the arm. The movement, which also
engages the biceps and trapezius, introduces additional scapular movement which restricts

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GH joint motion. Also, the movement can cause irritation of the biceps tendon and cause
wrist discomfort due to excessive ulnar deviation. If you choose to do these, keep them light
and space hands shoulder-width apart (as opposed to close together which is typically seen)

Behind the Head Presses:

When performed behind the head, military presses can induce risk to the anterior joint
capsule and often calls for an alteration of head position during the movement to ensure,
what many consider, to be a full range of motion.

Instead, utilizing a high incline bench and pressing to the front will not be any less effective in
regards to muscular stimulation, and will certainly decrease the risks.

‘Heavy’ Dumbbell Lateral Raises:

Using heavy dumbbells to execute lateral raises oftentimes calls for excessive bodily motion
and uses limited resistance during the lower portion of the movement (to the point of
essentially zero resistance at all).

This external rotation of the humerus against resistance will increase joint stress and
also removes the stress load from the medial delt. In short, this will likely lead to limited
hypertrophy and, perhaps worse, being limitations in joint function over time.

Dips:
Again, too much passive shoulder extension can irritate the joint capsule, thus placing
excessive, undue stress on the anterior delt. In order to increase safety on the shoulders’
behalf, it is important to practice manipulations in form, bringing the body into a more
horizontal position. Be aware though, that emphasis is then placed largely on the triceps.

4. Fully Shortened Range of Motions

Many reverse flys motions (used to target rear delts) are often incomplete.

The location of the rear delt causes an increase in emphasis drastically during humeral
extension, nearing the shortened end of the movement. In order to optimally target the
rear delt, exercises like rows and reverse flys need to be accompanied with a constant fully
shortened range in mind.

Conclusion:

Decreasing injury risk, and increasing the likelihood of hypertrophy through appropriate
deviation of resistance, can both be accomplished through the same changes. Be sure to
carefully analyze exercise selection as to increase the variance of the resistance profile, as
well as to place a great deal of consideration on the anatomical functionality of the shoulder
as a whole.

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