Written by Team MD
28 April 2017

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Bodybuilding Q&A with Ben "Pac Man" Pakulski

 

Train Hams and Quads on Separate Days

Do you do hamstrings in the same workout as quads, or on a separate day? I tend to do them on the same day, which makes legs a long-ass workout! I was thinking of putting hamstrings with back day, but I do a lot of sets for back already.

Hams and quads— definitely split them up. I do a little bit of ham work with quads, and then do them again on their own day. I go very heavy for hams. They are composed of very fast-twitch muscle fiber, and need heavier weight to grow. As for what to pair hams with, back works well for some guys, but you may want to try giving them their own day, if possible.

 

Cardio and Diet Will Melt Stubborn Fat

I have some very stubborn fat in my waist and lower chest. What should I do to get rid of it?

Brother, I wish I had some secret to share with you, or some miracle that could help only those areas. But the bottom line is that you have to lose overall body fat. It’s all about cardio and diet, bro. There is no such thing as “spot reduction,” or losing fat from just one area. Trust me— as bodybuilders, we’ve all tried everything to lose fat from one certain area or another. Throw in 40 minutes of cardio a day, first thing every morning on an empty stomach, until it goes away!

 

Train Weaker Body Parts First

Hey Ben, I’ve been trying different splits, focusing on splitting my quads and hams into different workouts. I read that you were doing hams and delts in the same workout. Which body part did you start with, and what would a typical workout look like?

Same day, not the same workout, bro! If I were doing them together, I would prioritize my hams because my delts are a strong point. Do weaker body parts first when you have most energy.

 

Workout Is a Battle, and Take No Prisoners

I remember reading in an issue of MD that you don’t use caffeine at all. I was just wondering what tricks you use to get yourself energized for a hard workout, and if you use any pre-workout supplements that don’t contain caffeine.

Bro, the reason I choose to not use caffeine is because I find I get a great lift or spike for the beginning of the workout, and then crash hard, midway through. I’m typically a high-volume trainer and workouts often last over two hours. Crashing after an hour is not an option. Just fuel up with carbs and train your brain to get psyched-up on its own, or with some good tunes. It’s all in how you train your brain to be, and the habits you create. Fire yourself up! I sometimes picture UFC fighters and how they’re always jumping around and getting fired up before a match. Each workout is your battle/fight/war— so get fired up to kick ass and take no prisoners!

 

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