Mi40x CEP Training Program – An In-depth Review
My Mi40x review will reveal everything you need to know about the program in order to make an informed decision before purchase.
What is Mi40x ?
Mi40x is a workout, nutrition, and supplementation program that is being marketed as “40 days to packing 17 pounds of beef”.
To be frank:
The claims in the sales video are exaggerated.
The truth is:
Packing on quality muscle takes time, hard work, and dedication. Nonetheless, the methods used in Mi40X, i.e. CEP training, are narrowed down to only the most critical factors for muscle growth.
Who is Ben Pakulski?
Ben Pakulski graduated with a Bachelors of Science degree in kinesiology and biomechanics from the University of Western Ontario.
He is a professional bodybuilder certified by the International Federation of Bodybuilding and Fitness (IFBB).
In 2008 he won the Mr. Canada competition, in 2012 he placed 12th in the Olympiad, and in 2013 he placed 2nd in the Arnold Classic.
Ben competes amongst the top tier of bodybuilders in the world.
As far as qualifications go, Ben is definitely legit.
But, you might be wondering:
Pro bodybuilders take steroids. Why should I listen to this guy’s advice?
Ben’s methods have been tried and tested on drug-free clients.
90% of his clients do not use performance enhancing drugs.
Whether or not you supplement with steroids, the fundamentals of building muscle remain the same.
Note: Obviously taking steroids will boost results exponentially by increasing testosterone and promoting faster recovery. However, increased testosterone in the short term can have very negative side effects in the long term.
Who is Mi40x Intended For?
Mi40x is being marketed to everyone at every level.
Within the program you have access to three workout splits:
- Natural (Beginner)
- Graduate (Intermediate)
- Pro (Advanced)
At the very start of the program Ben issues a warning:
I started out with the advanced workout split and overestimated the amount of weight I would be able to lift.
I realized this early and proceeded to decrease the weights I was working with.
I worked my way towards making gains and using heavier weights overtime.
The Product – What You Get Access To
After purchase you get access to:
- CEP Practical Application Guide
- Workout Sheets
- Nutrition Guide & Diet Calculators
- Supplementation Guide
- FAQ Guide
- 7 Day Primer Phase
- 7 Day Detox Diet
- The Exercise Execution Guide
- The CEP Training Blueprint
- CEP Training Video Library
- Total Training Videos
Like most offerings online, your purchase of the Mi40x Training Program will also come with a bunch of bonuses:
- The Essentials of Exercise
- Hardcore Abs Training
- Xtreme Suspension Revolution
- The Science of CEP with Dr. Wilson
My Mi40x review will delve into the details of what each of these components includes.
This is going to be a long review. Feel free to skim through the sections that you find most relevant to your purchase decision.
1. CEP Practical Application Guide – The Process Behind The Cell Expansion Protocol (CEP Training)
Protein synthesis is the process behind muscle growth.
Ben explains that protein synthesis takes place in the nuclei of the muscle cell.
The more nuclei you have per muscle cell, the faster it will recover, and the faster it will grow.
Ben goes on to cite some research and explains that during times of extreme muscular stress, a special type of cell attaches to the muscle cell and donates its nuclei.
The increase of nuclei in the muscle cell allows for faster muscle recovery.
This process is called Satellite Cell Recruitment.
In the CEP Practical Application Guide, Ben explores methods and best practices to optimize Satellite Cell Recruitment.
2. Workout Sheets
As mentioned earlier, there are 3 different workout splits.
Each is based on training experience (beginner, intermediate, advanced) and varies based on intensity.
The workout splits are broken down into 6 phases stretched over a 5 week period.
Ben goes over all the techniques used throughout the program and how to implement them:
- Isometric Holds
- Intra-Set Stretching (NOS-X)
- Strip Sets
- CS-6 Sets
The workout sheets are the real “beef” of the Mi40x program.
There are a total of 40 workouts broken down in an easy to follow, day-to-day process.
Here is an example of a workout from the intermediate phase:
3. Nutrition Guide & Diet Calculators
The Nutrition Guide puts emphasis on two factors:
- Nutrient Variation
- Carbohydrate Intake
Ben explains that your pre and post workout meals should vary based on the particular goals of the workout.
What he’s saying is:
When training for strength your nutrient intake should be different than when training for hypertrophy.
Nutrient variation largely ties in with carbohydrate intake.
Carbohydrate intake depends on your insulin sensitivity.
People who walk around with naturally low body fat have a high level of insulin sensitivity, i.e. they are able to maintain their weight by regularly consuming high amounts of carbohydrates.
Ben goes on to explain the particulars of what you will be eating during the 5 week period.
He provides methods to approximate your body fat and gives specific advice based on different body fat levels.
The nutrition guide is meant to be used in conjunction with the diet calculators.
There are 4 different diet calculators based on body fat and gender:
- 12 percent body fat or less (higher carb)
- Over 12 percent body fat (lower carb)
- 20 percent body fat or less (higher carb)
- Over 20 percent body fat (lower carb)
The diet calculators are divided into 7 phases to match the workouts.
You enter your weight and body fat percentage, and the calculator outputs recommended protein, carbs, and fat for each meal.
I’m not sure why the diet calculators for women were added.
Women and men often have different goals when it comes to getting in shape and there is not a particular workout program provided for women in Mi40x.
This is a sample of what the diet calculators look like:
4. Supplementation Guide
The supplementation guide starts off with a list of basic supplements you should be taking regardless of whether or not you work out:
- Fish Oil
Next, the supplementation is broken down based on:
- Pre Workout
- Workout Recovery
- Gaining Mass
- Losing Fat
- Boosting Testosterone
- Poor Energy or Sleep
- Adjusting Insulin Sensitivity
The supplementation guide is 21 pages long.
For each supplement mentioned, Ben provides details about what the supplement is, how it will help in achieving your particular goals, and the recommended dosing.
For a professional bodybuilder, supplementation can prove vital.
For people who go to the gym to be fit, healthy, and to look good, supplementation should not be a major concern.
I keep my supplementation plan simple:
- Whey Protein
- Fish Oil
5. FAQ Guide
The FAQ Guide provides answers to common questions that you might have.
- What supplements should I take if I’m on a tight budget?
- What if I train early morning?
- What if I train late night?
- What if I’m on the road?
- How do I make food taste better?
- How do I know I’m eating enough for proper recovery?
There are about 10 other questions such as these.
Ben provides his detailed answers and advice.
6. 7 Day Primer Phase
Ben constantly points out that the Mi40x program is going to be INTENSE.
The 7 Day Primer Phase is designed as a warm up to get your body prepared for what is to come.
Ben provides tips on how to get the body and brain aligned to have them executing the exercises for maximum effectiveness.
Here is an excerpt from the 7 day primer:
7. 7 Day Detox Diet
The 7 Day Detox Diet is meant to be used in conjunction with the 7 Day Primer Phase.
The intended purpose of the detox is to get your digestive track prepared to fully utilize the nutrients in the coming week.
Ben mentions some specific benefits of going on a detox:
- Elimination of toxins will ensure optimal cell function
- Enhanced protein synthesis
- Better energy levels
- Improved digestion
Ben goes on to lay down the 10 essentials of the 7 Day Detox Diet:
- Filtered Water
- Green Vegetables
- Lemons & Limes
- Wheat Grass
- Green Tea
- Raw Vegetables
- Seeds & Nuts
- Omega 3’s
- Some Fruits
Ben talks about the benefits of each and how they will prepare your body for what is to come.
The guidelines for the 7 Day Detox Diet are specifically laid out to meet up with the 10 essentials as mentioned above.
8. Exercise Execution Guide
The Exercise Execution Guide is provided to elaborate correct technique.
The guide is broken down into 8 separate sections:
These sections are further broken down into particular movements for each body part.
The chest section is broken down into:
- Pressing Movements
Ben provides tips on how to get the most from each movement through proper contraction.
9. Total Training Videos
The Total Training Videos are an extension of the Exercise Execution Guide.
Every exercise is demonstrated through video.
In the videos, Ben coaches clients and explains details about how to execute the movement properly.
10. The CEP Training Blueprint
Ben explains that the Cell Expansion Protocol was a result of countless hours of going over numerous studies and putting theories into practice.
The CEP Training Protocol is based upon 4 major principles:
- Cell Swelling
- Time Under Tension
- Instra-set Stretching
- Blood Flow Restriction
Ben goes over each of these principles in much detail explaining how and why they work to maximize hypertrophy.
The CEP Training Blueprint delves deep into the science of building muscle and how this science was incorporated into the Mi40x training regimen.
11. The CEP Training Video Library
Ben demonstrates a bunch of exercises and shows the proper way to do intra set stretching.
During the exercises he explains where you should be feeling the stretch and how to maximize effectiveness.
There are a couple of unusual exercises in the Mi40x training program, e.g. incline supine overhead reverse-grip pull downs.
I had never even heard of that exercise before, but it sounds more complicated than it actually is.
Either way, Ben does a good job at demonstrating the movements and explaining where you should feel the contraction for maximum effectiveness.
- The Essentials of Exercise is a collection of six videos where Ben explains six training principles that you must keep in mind whenever you are at the gym.
- Hardcore Abs Training is an eBook that explains the fundamentals of superior ab training. Ben explains that learning to engage, hold, and squeeze your abs will be the key to developing a shredded mid-section.
- Xtreme Suspension Revolution is a collection of six tutorial videos focused on core training. Exercises include oblique crunches, side plank crunches, supine reverse crunches, supine jack knife crunches, and stability ball training.
- The Science of CEP with Dr. Wilson is a collection of videos featuring Dr. Wilson and Ben Pakulski as they discuss what went into the development of the Cell Expansion Protocol and why it is so effective.
Pros vs. Cons of the Mi40x CEP Training Program
- Step-by-step process for exercise and nutrition
- Different plans for different experience levels
- Techniques to help overcome plateaus
- Detailed Video Instructions
- Very exaggerated claims in the sales video
- No detailed meal plans with recipes
- Diet Calculators are overgeneralized
- No clear distinction for men and women
By now it is probably clear to you that the training methods used in Mi40x are legit and that the program will be effective at helping you put on quality mass.
The main problem I had with the program was the sales page.
In the sales video Ben makes claims such as:
- Gain pounds of muscle every week
- 4 minute muscle gaining secret
- Secrets kept hidden by actors and athletes
- Trick your body for hyper recovery
- Half the time double the muscle
Many of these claims are misleading and simply not true.
Mi40x At A Glance
Price: $67 one time payment
Creator: IFBB Pro Ben Pakulski
Overall Rank: 85/100 (mainly because of price)
Guarantee: Full Reimbursement within 60 days of purchase
Long story short: If you are looking for a new approach to training, interested in gaining size, and can afford it, Mi40x will provide you with a set of guidelines to help you achieve your goals.
I tried to be as detailed as possible in my Mi40x review, but drop a comment if you have any further questions.
Until next time,