#teamhighcalves

[thedailybj-blog1]

AWESOME 👏 ANKLE MOBILITY! ➖➖➖➖ 📺Go to my IGTV channel to see a full breakdown of this mobility with. It’s key 🔑 for those with knee pain and runners, jumpers, and squatters. ➖➖➖➖ #IGTV #Ankles #AnkleMobility #Calves #TeamHighCalves #TeamNoCalves #Runners #Jumpers #Basketball #Squat #AnklePain #Feet #Toes (at Malibu, California)

[joyjooswellness]

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A post shared by Javabean Joyjoos (@endomorphfit)

MASSIVE MUSCLE 💪 PUMPS 👠 #Repost @bjgaddour ・・・ Try these 4 MetaPump FINISHERS for the #LowerBody to end your next workout! DISCLAIMER: The Blood-Flow Restriction training is optional. You can still benefit from these routines without wrapping your limbs (5-7 tightness on a scale of 1-10, 10 being tightest). And please don't bash it if you've never tried it yourself or read the research behind it. All I try to do is consistently share the latest and greatest fitness tips with my audience. It's up to you whether it makes sense to incorporate it into your training programs. If you choose not to, that's cool. At least you're learning more about it! Read my article at MensHealth.com where I explain the benefits of BFR and how to do it if you're interested in learning more. You can now order my new MetaShred Extreme transformation program at MetaShredExtremeDVD.com or click the direct link in bio. #MetaShred #MetaPump #BJGaddour #Muscle #BFR #BloodFlowRestriction #BloodFlowRestrictionTraining #Legs #LegDay #WhereShredMeetsGainz #TeamHighCalves #TeamNoCalves ™@menshealthmag #workoutmotivation #workoutvideo #fitnessvideo #exercisevideo #trainingvideo

[jeremyscottfitness]

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A post shared by Jeremy Scott (@jeremyscottfitness)

Deadlift challenge via Dan John 30 minutes - 2 reps at 315lbs EMOM enjoy and let it light up your posterior chain. Sessions like this allow you to focus on not only your form but any weak points you might have with various body parts of lifts! #jeremyscottfitness #deadlift #emom #scottsdale #personaltrainer #az #fitfluential #olympianlabs #olhealthyliving #reebokone #reebok #47daytransformation #makesuccessmandatory #86400 #nodaysoff #TeamHighCalves @olympianlabsinc @fitfluential @reebokone (at Arizona Training Lab)

[thedailybj-blog1]

🤯At-home 🏠 or small space gym #StandingCalfRaises solution using the @purmotion_official wishbone attachment! ➖➖➖➖ #TeamHighCalves #TeamNoCalves #AskYourGymToBuyThis #Calves #CalvesWorkout #Purmotion #HomeGym #GarageGym #BackyardGym #Gym #GardenOfGainz #Landmine #LandmineWorkout (at Malibu, California)

[thedailybj-blog1]

8 WAYS TO LOOK LIKE A WORLD 🌎 CLASS DOUCHEBAG! Last day in #LA so I had to get in a super cas, impromptu, urban jungle # shoot with a gratuitous #TeamHighCalves shot. #douche #Douchebags #douchebaggery #DTLA (at Arts District of Los Angeles)

[thedailybj-blog1]

#FlexFriday with this 5-minute #YourBodyIsYourBarbell leg blaster! --------------- I did 25 reps/minute for 5 straight minutes for 125 total reps. After resting 1-2 minutes, I repeated on the other side. Start with 8-10 reps/minute and slowly build up from there. This is a perfect example of how to get more work done in the same amount of time or less instead of endlessly lengthening your workouts. --------------- The pump was absolutely precious. I used more of a constant tension rep stimulus to maximize the metabolic stress (pump and burn). I also typically use a closer stance to put more stress on the quads (no, it doesn't bother my knees). --------------- This is such a simple and deadly lower body workout. I was even feeling this in my #TeamHighCalves towards the end. Note there's little to no spinal stress, no weight needed, and it's easy to recover from. It's hard to find a better 5-minute leg workout than this. --------------- Full workout details at PostHolidayShred.com (direct link in my bio). Have a great weekend, #FitFam! --------------- #BulgarianSplitSquats #SplitSquats #Legs #LegDay #Quads #Glutes #Hamstrings #GlutesWorkout #LowerBody #LowerBodyWorkout #HomeWorkout #HomeWorkouts #Muscle #Legs #Thighs #ThighsWorkout #BJGaddour #PostHolidayShred

[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]

🔥When it’s hotter than Satan’s👺taint outside, consider shaded seated calf raises. #TeamHighCalves #TeamNoCalves #Summer #LA #SoCal #Malibu (at Malibu, California)

[thedailybj-blog1]

☝️ If it's important, do it FIRST! You'll make the biggest gainz on whatever you do earlier in a workout when you're most fresh and focused. As the captain of #TeamHighCalves with historically poor ankle mobility, I almost always train my calves to start each workout. It's only when I made this shift that I really started seeing calf growth. ------------ 🏋️‍♀️Traditional advice on exercise order states that you should always do multi-joint before single-joint work, or move from bigger to smaller muscles over the course of a training session. However, the research shows there is a true muscle-building benefit to the muscles worked first in a given workout (check out @bradschoeldfeldphd book "The Science and Development of Muscle Hypertrophy" for more info). ------------ 💪Be sure to place lagging body parts or weaker movement patterns early in your workouts for best results. This ensures you make the biggest improvements in the areas that are holding you back the most. ------------ 📝This tip applies not just to training, but productivity in general. ------------ #TransformationTuesday #Gainz #Muscle #MuscleGrowth #MuscleGain #Hypertrophy #Exercise #Fitness #Workout #BJGaddour #TheDailyBJ #Fitspo #Fitspiration #InstaFit #igFit

[thedailybj-blog1]

HOW TO BUILD THE PERFECT 12-MINUTE LOWER BODY WORKOUT! -------------- Here's how to simplify your #LegDays and maximize every minute of your training. I recommend a 12-exercise circuit training format using a 45 seconds on, 15 seconds off work to rest ratio. This is where shred meets gainz and you'll get a beautiful blend of strength and conditioning work. -------------- Step1️⃣: FOCUS ON 3 KEY MOVEMENT PATTERNS -------------- 1. ANKLE-DOMINANT: A movement pattern that primarily targets the muscles of the lower leg. Examples include shin raises, standing calf raises, seated calf raises, and donkey calf raises. 2. HIP-DOMINANT: A movement pattern that primarily targets the glutes and hamstrings (posterior chain) and/or is performed with a more bent-over/forward trunk position. Examples include hip-hinges, hip-thrusts, stepups, swings, glute-ham raises, and leg curls. 3. KNEE-DOMINANT: A movement pattern that primarily targets the quads (anterior chain) and/or is performed with a more upright trunk position. Examples include front-loaded squats, lunges, split squats, squat jumps, leg presses, and leg extensions. -------------- Step2️⃣: FLOW FROM ANKLE TO HIP TO KNEE -------------- Personally, I recommend flowing from ankle to hip to knee for best results. The ankle work mobilizes the ankles which is critical for knee health and overall performance. The hip work activates the glute-ham/posterior chain musculature and pumps blood into the hamstrings which gives your knees more support and stability when squatting/lunging. By the time you get to the knee work, you've got a built-in warmup and your lower body should be firing on all cylinders. -------------- Step3️⃣: CUSTOMIZE YOUR CIRCUIT -------------- Based on your strengths, weaknesses, and your goals, you can completely customize your circuit to your needs. For example, I like to double or triple up on the ankle work since I'm a member of #TeamHighCalves and my lower legs lag behind my thighs. In terms of number of exercises, I recommend selecting 3-4 that you rotate between since 6 or more moves can be tough from an exercise recall standpoint or with the confines of a crowded gym setting. 📚READ MORE BELOW!!👇

[thedailybj-blog1]

#TeamHighCalves #It #TheDailyBJ #BJGaddour #ItMovie

[thedailybj-blog1]

#TeamHighCalves ALERT🚨 ➖➖➖➖ This routine is for my fellow peeps whose calves are higher up on their body than their ass 🍑 cheeks 😂 ➖➖➖➖ ✔️1.5 reps for 2 minutes ✔️30 second hold at top ✔️30 second hold at bottom ✔️Do 3-5 rounds ✔️Rest a minute between rounds ➖➖➖➖ 🤯1.5 reps = all the way, half way down, back up, all the way down ➖➖➖➖ #SeatedCalfRaises #TeamNoCalves #CalfWorkout #Calves (at Malibu, California)

[thedailybj-blog1]

3 WAYS TO ADD BANDS TO YOUR CALF TRAINING! ➖➖➖➖➖ 🧠Adding band tension gives you peak tension at peak calves contraction. Squeeze and hold the top for a count or two to maximize the gainz. On move 2, it’s an X-band setup which the band wrapped from left shoulder to right foot (opposites) ➖➖➖➖➖ 📝WHERE CAN YOU GET MY BANDS? Follow the link in the archives in my bio within the icon “BANDS”. I recommend The Total Fitness Package 📦 ➖➖➖➖➖ #teamnocalves #teamhighcalves #calves #calfworkout #resistancebands