#metabolicbodybuilding

[thedailybj-blog1]

🎄 THE BEST 5-MINUTE BACK WORKOUT! ------------- This was part of today's 5-MINUTE MUSCLE MURDER WORKOUT for Phase 2 of PostHolidayShred.com (direct link in my bio). ------------- We've added a drop set into the equation for the 5-minute of max reps training for a single move. I first did max reps with a heavier load/harder move for the first minute then spent the remaining 4 minutes getting max reps for time with a lighter load/easier exercise. ------------- So, hammer-grip pullups into @trxtraining rows for an epic back pump with little to no spinal stress. In fact, the pullups actually decompress the spine. This routine is simple but deadly, providing the perfect blend of mechanical tension and metabolic stress. All muscle fibers will be completely exhausted in just 5 minutes. It doesn't get any better than this, baby! ------------- #FlexFriday #Flexing #Pullups #Rows #YourBodyIsYourBarbell #BackWorkout #BackExercises #Bodybuilding #MetabolicBodybuilding #Gainz #Muscle #Workout #Fitness #Exercise #YourBodyIsYourBarbell #BJGaddour #TheDailyBJ #PostHolidayShred #HomeWorkout #HomeWorkouts

[thedailybj-blog1]

🔥3-POSITION LOADED BULGARIAN SPLIT SQUATS! Dominate #LegDay with #BulgarianSplitSquats loaded 3 unique ways: ------------ 1. Goblet 2. Ipsilateral (same-side hand) 3. Contralateral (opposite hand) ------------ The goblet position forces you to stay more upright and hits your quads, core and shoulders more. The ipsilateral position works your inner thigh and lower quads more. The contralateral position works your outer hips and thighs more. ------------ Do 1-2 sets of each or hit them back to back to back for time or reps for some serious #MetabolicBodybuilding and spine and knee-friendly #Gainz! ------------ #TheDailyBJ #LegWorkout #Legs #Quads #Glutes #Hamstrings #WorkoutWednesday #Fitness #Workout #InstaFit #BJGaddour

[thedailybj-blog1]

💪SIMULTANEOUS TO ALTERNATING REPS! One of my favorite #MetabolicBodybuilding techniques is stacking simultaneous reps and alternating reps for the same move back to back for a minute of work each (2 minutes total) to extend time under tension and produce precious muscle pumps. Try this with these 3 moves shown in the video to blow up your arms and shoulders. ----------- This is part of the Day 5 GAINZ 4.0 workout. Get the full workout and access the entire 28-day program at TheDailyBJ.com.You also access everything site-wide- including SHRED, mobility, podcast, and meal prep content- for just $9.69/month, cancel anytime. ----------- #TheDailyBJ #NotAPornSite #Gainz #Arms #Shoulders #TransformationTuesday #HomeWorkout #HomeWorkouts #TransformationTuesday #Fitness #Workout #InstaFit #BJGaddour

[thedailybj-blog1]

MY TOP 3 LOWER BODY MOVES! These 3 moves have been the focus of my lower body training this year. For my physique, anatomy, and goals they have the biggest impact on making my lower half better. Of course, I do other moves like hip thrusts, lunges, stepups, back extensions, etc., but this trifecta hits the sweet spot for me. Exercise list in circuit format first and then session notes below for a perfect 40-minute workout... ---------------- - Perform each move for 2 minutes of work with a minute rest between moves: 1a. Seated Calf Raises 1b. Russian Leg Curls 1c. Bulgarian Split Squats- Left Leg 1d. Bulgarian Split Squats- Right Leg - That's 1 round. Do 3 rounds. ---------------- SESSION NOTES: ---------------- 1a. Shooting for 18-20 reps in 2 minutes with a good squeeze at top and stretch at bottom. Awesome for mobilizing the ankles and bringing up lower calf/soleus muscle. I've had historically bad ankle mobility and undeveloped lower calves so this has been a staple for me. ---------------- 1b. These are great for the high calves, lower hamstrings, and some core and glute work. I'm starting to get really good at these- doing them with more control and a straight body position. For each set, I did 10 slow eccentric reps and then did eccentric-only and cheat/push up the remaining time left in the 2-minute work period. I'm using the floor gluts-ham developer from #SpeedBot. ---------------- 1c/d. I did constant tension reps for the first minute, stopping just short of lockout. Then immediately went into normal full range of motion reps the second minute. Holy quads and glutes! I get way better pumps from this than normal squats- it's really not even close. ---------------- #TheDailyBJ #Legs #LegDay #LowerBody #Quads #Glutes #Hamstrings #BJGaddour #MetabolicBodybuilding #Calves #TeamHighCalves #RussianLegCurls #BulgarianSplitSquats #NordicLegCurls #SeatedCalfRaises

[thedailybj-blog1]

KNEE-FRIENDLY LEG DAY! Exercise list first and then session notes below. -------------- Part 1- Lower Calf/Shin Supersets - Perform each move for 2 minutes of work with a minute rest between moves: 1a. Band-Resisted Seated Calf Raises with 2 seconds pause at top + bottom 1b. Seated Shin Raises with 2-second pause at top - Do 3 rounds -------------- Part 2- Upper Calf/Hamstring Supersets - Perform each move for 2 minutes of work with a minute rest between moves: 2a. @xdfitness Weight Vest 1-Leg Calf Raises @ 60s/side 2b. Sliding 1-Leg Leg Curls @ 60s/side - Do 3 rounds -------------- Part 3- Sliding Reverse Lunge Supersets - Perform each move for 2 minutes of work with a minute rest between moves: 3a. @ultraslide Sliding Reverse Lunge- Left Leg @ 2 minutes 3b. @ultraslide Sliding Reverse Lunge- Right Leg @ 2 minutes - Do 3 rounds -------------- Part 4- 20-10 Tabata Finisher on @assaultairbike -------------- SESSION NOTES: -------------- Nobody works the ankle joint any more- big fucking mistake! I typically place it first in my leg days to warmup/mobilize the ankle joint, get mentally ready for the harder shit to come. Adding the band-resistance (mini-bands from @sorinex) to the seated calf raise delivers an unreal calf contraction at the top and really forces you to achieve full plantar flexion for max gainz. Sliding reverse lunges are really an unparalleled lower body move and one of my all-time faves. They're easy on the knees and get more glute-ham activation than normal reverse lunges. I always feel amazing after doing these and can recover quite quickly from them. I did the first round with just bodyweight and a pause at the bottom. The second round I held the @sorinex #CenterMassBells in one hand for a minute then immediately switched hands for the second minute. The third round I held both weights in the front rack position (more quad) for a minute then dropped down to hip level (more gluts-ham) for the second minute. -------------- #TheDailyBJ #LegDay #Legs #LowerBodyWorkout #Glutes #Hamstrings #Quads #MetabolicBodybuilding #BJGaddour #Gainz #MotivationMonday

[thedailybj-blog1]

💥DDDDDELTS! I was working all day yesterday and all of sudden I realized it was 8pm. So I hit this 30-minute shoulder circuit for 5 rounds and it was glorious. Perform each move for 45 seconds with 15 seconds of rest between moves: 1. DB Overhead Press Complex: 4 reps of each of the 4 variations 2. DB Shrug 3. DB Reverse Fly 4. DB Lateral Raise 5. DB Front Raise The first 2 moves are with 50-pound dumbbells and the final 3 moves are with 25-pound dumbbells. This is a classic #MetabolicBodybuilding setup for shoulder #gainz. I post my exact daily workouts with set, reps, rest, etc. at TheDailyBJ.com under THE DAILY BJ category. You can also check out my GAINZ programs for lots of great minimal equipment muscle-building routines like this you can do at home or take to the gym. #TheDailyBJ #NotAPornSite #AllBJNoBS #Shoulders #ShouldersCircuit #ShouldersWorkout #Delts #Deltoids #Circuit #UpperBody #BJGaddour #Fitness #InstaFit #Dumbbells

[thedailybj-blog1]

🇧🇬BULGARIANS + BULGARIANS! Try this for your next #LegDay. I used 35-pounders towards the end of a recent session and it crushed me. ----------------------- 1a. Bulgarian Hip-Hinges @ 10 reps 1b. Front-Loaded Bulgarian Split Squats @ 10 reps ----------------------- Rest a minute and repeat on the other side. Do 3-5 rounds/side. ----------------------- Move 1 is more glute-ham intensive and move 2 hits the quads more. Combine them for a savory stack that will develop your entire lower body with minimal spinal stress. I like to go as far as possible on the hip-hinges but you can stop at knee-shin level if that feels better for you. ----------------------- I'm using the #CenterMassBells from @sorinex which allow for freedom of movement and range of motion. But you can modify with dumbbells. ----------------------- #TheDailyBJ #BJGaddour #BulgarianSplitSquats #BulgarianHipHinges #Legs #LegsWorkout #Glutes #Quads #Hamstrings #MetabolicBodybuilding #Gainz #TransformationTuesday

[thedailybj-blog1]

🔥3-MINUTE TRICEPS TRIFECTA! ➖➖➖➖ 🤯Here’s one of my favorite #Triceps stacks using my signature #MetabolicBodybuilding or #MetGainz style. The pump is oh so precious. Perform each move for max quality reps in a minute back-to-back-to-back: ➖➖➖➖ 1. Tempo Dips 2. Overhead Band/Cable Triceps Extensions 3. Plank to Pushup ➖➖➖➖ ✅Do a single round as a starter or finisher. If you do multiple rounds, rest at least 2 minutes between rounds. ➖➖➖➖ 🦍🦄💪🏼If you want to train exactly like I do and become the most jacked dude in your hood while sparing your joints, join the waitlist to my online coaching group at 🔺GorillacornGainz.com🔺It’s currently sold out but you’ll be the first to know when it re-opens. It’s for advanced male trainees looking to build muscle while staying lean year-round. ➖➖➖➖ #Gorillacorn #GorillacornGainz #TricepsWorkout #Bodybuilding #Arms #ArmsWorkout #Muscle #Gainz #Malibu #LA #SoCal #MensHealth #MensFitness #Fitness #Workout #Exerrcise #Gym #Lifting #GarageGym #HomeGym (at Malibu, California) https://www.instagram.com/p/BtJfX1Llvvx/?utm_source=ig_tumblr_share&igshid=1lagcw9239215

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A post shared by Brahim Junior (BJ) Gaddour (@bjgaddour)

💪🏼3-MINUTE BARBELL CHEST, TRI’S & SHOULDERS STACK! ➖➖➖➖ My #Gorillacorns 🦍🦄can attest to how simple but deadly 💀 this routine is. Perform each move for max quality reps in each minute block back-to-back-to-back: ➖➖➖➖ Minute 1: 1-Arm Banded Landmine Presses- Weak Side Minute 2: 1-Arm Banded Landmine Presses- Strong Side Minute 3: 2-Arm Banded Landmine Presses ➖➖➖➖ ✅That’s 1 round. Do a single round as a starter or finisher. If you do multiple rounds, resting 2 minutes between rounds. ➖➖➖➖ 🧠The landmine press is my favorite press variation. It’s very wrist and shoulder-friendly, gets you on your feet, and hammers the chest, shoulders, triceps, and core. Adding the band tension makes it hardest at the top where it would otherwise be easiest. It also increases triceps and serratus anterior activation. ➖➖➖➖ 🧬This #MetabolicBodybuilding (#MetGainz) stack builds muscle through mechanical tension on the single-arm sets as you want to pick a load that is tough to get 8-15 reps/minute. Then you extend time-under-tension and chase the pump & burn with the 2-arm presses in a state of fatigue in the 3rd & final minute. This metabolic stress and cellular swelling will also spark new growth. And this routine makes lighter loads go a longer way to spare your joints. ➖➖➖➖ 🦍🦄💪🏼This is just a section from a single UPPER BODY WORKOUT in my 2019 Training Plan GORILLACORN GAINZ which is now sold out. But you can join the waitlist at GorillacornGainz.com and be notified as soon as the doors re-open if you’re an advanced trainee looking to build more muscle and follow my exact training plan. ➖➖➖➖ (at Malibu, California) https://www.instagram.com/p/Bs6E11pld1_/?utm_source=ig_tumblr_share&igshid=rpy8jwyd05lq

[thedailybj-blog1]

🥛THE GREAT DEBATE: Full range OR constant tension reps? ----------------- First and foremost, full range of motion reps with full lockout (not hyperextension) of the joints is NOT bad for you. THAT'S A LIE! In fact, it's the gold standard and the best way to build strength and handle the heaviest loads possible. Consider this approach as GAINZ VIA MECHANICAL TENSION. The inability to fully extend your joints without pain is actually a sign of joint problems that need to be addressed. And yes, there is a small % of the population that is hyper mobile that may want to avoid full range of motion. ----------------- However, using a constant tension stimulus or a strategic partial range of motion can be a useful technique to stimulate gainz with lighter loads and develop a better mind-muscle connection. The key is stopping short of lockout and never stopping at the top and bottom to pump as much blood into the working muscle(s) as possible. Consider this approach GAINZ VIA METABOLIC STRESS. I show an example of how to do this with pushups to make your pecs pop in the video above (Yes, it's true what they say- I was a lactation specialist in my former life). But you can apply this technique to any exercise or body part. It's also a great approach to use when you only have access to lighter loads than normal. ----------------- To recap: both options work and both should have their place in a well-rounded muscle-building program. But if you're main goal is to build strength and use the heaviest loads possible, full range of motion reps are best. And if you're main goal is to build muscle and create as much local metabolic stress as possible, partial range of motion reps for a constant tension stimulus are best. ----------------- #Muscle #MuscleGain #BuildingMuscle #Bodybuilding #MetabolicBodybuilding #Gainz #Reps #BJGaddour #TheDailyBJ #Fitness #Workout #Exercise #Pushups #ConstantTension #InstaFit #Fitspo #igFit #Fitspiration

[thedailybj-blog1]

FlexFriday with 5-MINUTE MUSCLE MURDER as part of the PostHolidayShred.com (direct link in my bio)! This is one of my all-time favorite metabolic bodybuilding protocols for more of a GAINZ emphasis. I've used it in some shape or format for over a decade with great results. -------------- Biceps Curls are one of the few single-joint moves that I would consider a core or foundational exercise. If done properly and with a challenging load, it smokes the core and upper back and builds the biceps and forearms. It will also improve performance on other pulling exercises likes rows and chin-ups. Here I'm doing max reps for time in 5 minutes with a pair of 40-pound dumbbells. I do as many quality reps as I can, then rest 10-20 seconds (no more than 30 seconds) and repeat that pattern until the clock hits zero. -------------- You can apply this to any body part or movement pattern. Either get more total reps from session to session or increase the load once you can get at least 50 reps in 5 minutes with loaded exercises. The pump is precious and this is one of the hardest workouts you'll ever do if you load it properly. Period. Get the full workout details so you can do this for your whole body at home or take it to the gym at PostHolidayShred.com (direct link in my bio). -------------- #TGIF #Flexing #Biceps #BicepsCurls #Bodybuilding #MetabolicBodybuilding #Gainz #Muscle #Home #HomeWorkout #HomeWorkouts #Dumbbells #DumbbellWorkout #Fitness #Exercise #Workout #BicepsWorkout #Arms #ArmsWorkout #BJGaddour #MensHealth #WomensHealth #MensFitness #WomensFitness

[thedailybj-blog1]

💪UPPER BODY ECCENTRICS! These moves emphasize the eccentric/lowering phase of a particular exercise to bulletproof the joints and maximize dem gainz. You must take 3-5 seconds to complete that phase of each rep to get the proper training effect. Please note that this elongated eccentric phase stretches the muscle under load and causes more muscle damage and soreness than traditional exercise. Be sure to do your #NetflixAndStretch, get plenty of sleep, and dial in your nutrition to accelerate recovery. ----------- 1. DB Zottman Curls (Biceps Curl to Eccentric Reverse Curl) 2. DB Overhead Press to Eccentric Overhead Triceps Extension 3. DB Hammer Curl to Eccentric Lateral Raise 4. DB Row to Eccentric Reverse Fly 5. DB Eccentric Incline Fly to Chest Press 6. DB Skier Swing to Eccentric Full Frontal Raise ----------- Get the full workout with sets, reps, rest, etc.in my GAINZ💪4.0 program at TheDailyBJ.com. You access everything site-wide for only $9.69/month, cancel anytime. ----------- #TheDailyBJ #NotAPornSite #Gainz #Muscle #MetabolicBodybuilding #EccentricTraining #UpperBody #UpperBodyWorkout #Arms #Shoulders

[thedailybj-blog1]

☝️BUMP UP THOSE 💪BICEPS! Here's one of of my favorite biceps-building protocols mixing heavy and light work and multiple grips for max gainz. -------------- HEAVY- 3 rounds -------------- 6 underhand-grip biceps curls + 6 hammer curls with a pair of 50-pound dumbbells -------------- LIGHT- 2 rounds -------------- 12 underhand-grip biceps curls + 12 hammer curls with a pair of 25-pound dumbbells and elite @fatgripz added to handles for increase arms activation and grip work -------------- Though optional, I highly recommend you take your clothes off for the lighter sets to further reduce the overall training load. Credit to coach @miketyson for the motivation. #EnterTrainment -------------- #TheDailyBJ #NotAPornSite #AllBJNoBS #Biceps #BicepsWorkout #BicepsExercises #FatGripz #BJGaddour #MotivationMonday #Muscle #MetabolicBodybuilding #Fitness #Workout #InstaFit

[thedailybj-blog1]

🚣ROWS on ROWS on ROWS! ------------- Using multiple grips is essential to maximizing back development. One of my favorite #MetabolicBodybuilding techniques is doing 15 reps for 3 unique gripping options with only 15 seconds rest between grips. ------------- 1. Overhand-grip bent-over rows 2. Twisting bent-over rows 3. Hammer-grip bent-over rows ------------- I'm using the #SupraCurlBar which has a unique pivoting handle and I highly recommend it for a bunch of exercises. It's also one of my favorite bar options for at-home training due to a smaller footprint. But modify with whatever equipment you have access to and just choose 2 unique gripping options, ideally starting with the hardest one and ending with the easiest one. Do 3-5 rounds, resting 2 minutes between rounds. ------------- #TheDailyBJ #NotAPornSite #Back #BackWorkout #BackExercises #Gainz #Muscle #BJGaddour #Fitness #Workout #Fitspo

[thedailybj-blog1]

💪HEAVY+ SETS FOR MUCHO GAINZ! ---------------- One of my favorite gainz techniques is to do a heavy 6-rep set immediately followed by a lighter high-rep set. For chest, I did 6 reps of dumbbell flat chest presses with a pair of 120-pound dumbbells then followed that with max rep feet-elevated pushups. Rest no more than 20 seconds between the presses and pushups and take 2 minutes between rounds for full recovery. Do 3-5 rounds and apply this concept to any muscle group that you want to grow like weeds. Tag me if you take on this challenge! ---------------- For more chest and muscle-building workouts like this, visit TheDailyBJ.com under the GAINZ category. #TheDailyBJ #NotAPornSite #MetabolicBodybuilding #Gainz #Muscle #Chest

[thedailybj-blog1]

💥CHEST & BACK CIRCUITS! You might want to call THE SWOLE PATROL for this upper back sesh. Focus on the movement patterns and principles and use whatever equipment you have access to. For example, do barbell, dumbbell, or cable rows. It doesn't matter- just do rows and make it work! And as always, special equipment is tagged in the caption. I used 50-pound dumbbells for the chest circuit and hit 15 reps each in the first round and did my best to stick as close to that as possible in subsequent rounds. This is way harder than it looks, so prepare to be humbled AF. ------------------------------- CHEST CIRCUIT ------------------------------- Perform each move for max reps in 40 seconds with 20 seconds of rest between moves: ------------------------------- 1. Seated Shoulder Presses 2. Incline Chest Presses 3. Flat Chest Presses 4. Decline Chest Presses ------------------------------- Rest a minute and move to the back circuit. ------------------------------- BACK CIRCUIT ------------------------------- Perform each move for max reps in 40 seconds with 20 seconds of rest between moves: ------------------------------- 1. #KBox4 @go_exxentric Overhand Bent-Over Rows 2. #KBox4 @go_exxentric Underhand Bent-Over Rows 3. #KBox4 @go_exxentric Shrugs 4. @crossoversymmetry Constant Tension Band Rows ------------------------------- Rest a minute and move to the chest circuit. Do 3 rounds of each circuit. ------------------------------- #TheDailyBJ #InternationalChestDay #ChestDay #Chest #ChestWorkout #Back #BackWorkout #UpperBody #UpperBodyWorkout #BJGaddour #MotivationMonday #MetabolicBodybuilding #Gainz #Muscle #Workout #Fitness #InstaFit