Eric Babcock Issued: 2014-12-11
C.E.P. the practical APPLICATION
HEADER TK
BEN PAKULSKI PRESENTS…
MI40-X-C.E.P. THE PRACTICAL APPLICATION
WWW.BENPAKULSKI.COM
2 2
Eric Babcock SMQXQX3E
C.E.P. the practical APPLICATION
HEADER TK
MI40-X-C.E.P. THE PRACTICAL APPLICATION
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 recautions on the part of Ben Pakulski Athletics, 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 Ben Pakulski Athletics, 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.
WWW.BENPAKULSKI.COM
3 3
Eric Babcock SMQXQX3E
C.E.P. the practical APPLICATION
HEADER TK
THE CELL EXPANSION PROTOCOL I’m going to keep this short and sweet because I know you’re ready to dive right into the program and start getting HUGE.
Please do definitely take a few minutes to read this all the way to the end, as you will find it very beneficial to your results and to your understanding of the program. First off, CEP training and the NOS-X protocol is HARD. It is not for everyone and if you’re not careful, like any type of intense exercise, it can be dangerous. Please exercise extreme caution, reduce your weights at first, and make sure you’re prepared for this type of training.
WWW.BENPAKULSKI.COM
4 4
Eric Babcock SMQXQX3E
C.E.P. the practical APPLICATION
HEADER TK
THE ROOTS OF C.E.P. I know that a lot of people are asking how I came to discover what has been termed, The Cell Expansion Protocol, or CEP for short. Well, the truth is, I’m a pretty committed bodybuilder, but I’m an even more committed research geek. I love reading, and I love learning new ways to get to my end result faster. My end result of being HUGE and RIPPED at the same time. I 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 my health and still making progress year to year. This is 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 you too will ensure your progress.
The basics: Here is something really cool that I learned and has been the catalyst in CEP. Most cells in the body have a single nucleus that controls many functions within the cell. The nucleus is where DNA transcription or protein synthesis takes place. Protein synthesis, for those of you that don’t know, is the means by which cells are rejuvenated and repair themselves. The muscle cells are unique in that they have been shown to have multiple nuclei. Why does this matter to you? Well, in the simplest of ways, your growth is regulated by the amount of protein that can 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 train hard and not get nearly as much soreness as other people. They simply have more nuclei per cell to quickly repair and rejuvenate their muscles. For example, Arnold Schwarzenegger in his prime might have had 10 or 12 nuclei per cell, you WWW.BENPAKULSKI.COM
5 5
Eric Babcock SMQXQX3E
C.E.P. the practical APPLICATION
HEADER TK may only have 4. Arnold can thereby synthesize a lot more protein than you can within that muscle in a short period of time. He can train more often and still be able to recover from these insane workouts. This also 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 may have less. Does this mean 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 way to actually increase the number of nuclei per cell? No, not surgery. Something you can actually do in a few short minutes. Would you sit down and listen for a minute? Of course you would... so did I.
WWW.BENPAKULSKI.COM
6 6
Eric Babcock SMQXQX3E
C.E.P. the practical APPLICATION
HEADER TK
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 itself to a muscle and “donates” a nuclei to that muscle cell. This literally increases the number of nuclei in the cell and thereby allows the muscle to recover faster by synthesizing more protein at one time. This process is called satellite cell recruitment and you’re about to learn how it can be achieved in literally 4-minutes. Now, of course, there are a 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 it in a fraction of the time that might otherwise be thought necessary. The implications of this are vast with regard to the elderly and aging population, people who are sick and lack the ability to train for extended times, as well as people like you and I 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.
WWW.BENPAKULSKI.COM
7 7
Eric Babcock SMQXQX3E
C.E.P. the practical APPLICATION
HEADER TK
HOW IT WORKS: By placing a massive amount of stress on the tissue for a prolonged period of 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 cells donate a nuclei to the stressed muscle cell in an attempt to assist it in the healing and recovery process. Once that cell has the extra nuclei, it seems to stay there for life. The amount of stress needed 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 anyone at any level.
WWW.BENPAKULSKI.COM
8 8
Eric Babcock SMQXQX3E
C.E.P. the practical APPLICATION
HEADER TK 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. The most important times of the day for a CEPtrained athlete are pre, during and post workout. It is imperative that you consume ample amino acids, creatine and electrolytes with plenty of water to recover and optimize cellular hydration. Without these simple things, no training program, no matter how 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 will be hard. So taking in pre-workout high glycemic carbs isn’t often a good idea. Saving them for midworkout or post is preferred. L-carnitine, BCAA, caffeine, creatine, electrolytes and citrulline malate(from muscleprime) would be what I consider to be essentials to pre-workout nutrition. Many specific suggestions to maximize each phase are made in the nutrition and supplement guide.
DURING (Peri) 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 to lose a little fat, waiting until immediately after a workout is a good idea most of the time. Extremely hard workouts, or slightly longer workouts, may be a good time to try adding in some carbs during the session. These carbs should include BCAA’s (like aminocore), creatine, as well as electrolytes mixed in. WWW.BENPAKULSKI.COM
9 9
Eric Babcock SMQXQX3E
C.E.P. the practical APPLICATION
HEADER TK POST By this point you should have worked yourself very hard and accumulated large amounts of lactic acid. Chances are, you’re drained and your nervous system feels like you’ve just finished running a marathon. Now we’re ready to immediately switch your body into hyper-recovery mode. The second that the workout ends, we must switch all systems into growth and recovery mode. Carbohydrates and amino acids with electrolytes is step one; creatine, glutamine and greens are the next essential step to switch all systems into growth-mode. The harder you work, 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.
WWW.BENPAKULSKI.COM
10 10
Eric Babcock SMQXQX3E
C.E.P. the practical APPLICATION
HEADER TK
THE CELL EXPANSION PROTOCOL CEP training is based around the NOS-X execution principles. To execute NOS-X, perform 8 repetitions (with 60% of your typical weight); once you’ve completed 8 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 weight under control. Try contracting the antagonist/opposite muscle group to ensure a maximum stretch of the working muscle.
Ex/ If you’re training the chest, contract the back (the antagonist) in the max stretched position, this also works in the opposite direction. Other antagonist pairings are: Biceps/Triceps Quads/Hamstrings These are antagonist pairs. When working one, contract the other in the stretch. Once you have completed 2-3 drops in weight, as well as the intra-set stretches, do not finish the final drop-set with an intra-set stretch, finish instead with a HARD contraction!
WWW.BENPAKULSKI.COM
11 11
Eric Babcock SMQXQX3E
C.E.P. the practical APPLICATION
HEADER TK 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 types may not be able to achieve a stretch in certain exercises (ex hack squats without bottoming out the machine). In such cases, simply perform NOS sets as indicated. IF something doesn’t feel right or it hurts, STOP. Do not complete the exercise. Please exercise caution and consult your doctor before starting this program.
WWW.BENPAKULSKI.COM
12 12
Eric Babcock SMQXQX3E
