Dad bod or bodybuilder? When this video stumbled its way onto my feed, I was blown away. Dad bod? DAD BOD? This helps reaffirm something that I talk about from time to time, body image standards evolve. In the same way women’s media outlets will go through periods of showing very thin models, or curvier models, or models with big glutes, men’s beauty standards also change. To a lot of men, physique’s like Ryan Phillippe’s here, or Brad Pitt in Fight Club, used to set the standard for what they w

Gentlemen, if your shoulders are tight and your back is not growing, your serratus is likely weak. When the serratus does not do its job, the traps and neck take over. That is where pain, stiffness, and poor overhead motion come from. Lock the elbows. Push the shoulders away. Maintain that reach as you move the arms overhead and across different angles. This is not stretching. It is active control. Strong shoulders require a strong serratus. Mobility follows stability. | Ben Pakulski IFBB Pro

Muscle doesn’t know weight. It knows tension. Most men train for the number on the bar. That’s an ego goal, not a muscle-building one. Muscle growth is driven by mechanical tension, not pounds. Your muscles don’t feel weight. They feel challenge. When you shift from moving load to creating tension: Better muscle recruitment Less joint stress More consistent growth Train the muscle. Not the ego. Comment “MUSCLE” and I’ll send you the full 12-part muscle-building framework built for men over 35. |

The biggest diet mistake most men make? Under-eating. Fasting too long. Skimping on protein. Both crush your metabolism and burn up muscle. Keep protein high. Fuel performance. Preserve muscle. Want the full 4-step fat loss system? Drop a fire emoji or DM me and I’ll send the details. Let’s get shredded for summer. | Ben Pakulski IFBB Pro