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BURN FAT NOW 🔥
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3-MINUTES TO THUNDER THIGHS from BJ Gaddour, former Men's Health fitness director and MetaShred creator!
“How do you build big legs without doing barbell squats or deadlifts or going heavy?”
The bottom line is that there are 3 primary mechanisms for hypertrophy (muscle growth): mechanical tension, metabolic stress, & muscle damage. As long as you address all 3 mechanisms and you progressively overload your exercises, you WILL maximize muscle gain no matter what training tool(s) you use.
Furthermore, though I always go as “heavy” as I can for the protocols I’m using, the reason my legs have exploded over the last 3 years is because my work sets last 2-3 times longer (or more) than most dudes who just spastically rush through their exercises in 20 seconds or less. And here’s a perfect example of one of my joint-friendly, laser-focused mass gain workouts from GORILLACORN GAINZ, my online coaching group for advanced male trainees looking to build muscle.
The sliding reverse lunge is a cornerstone of my lower body training because it hits both a horizontal & vertical force vector to stimulate growth in the glutes, hams, & quads. Plus, anytime you do split stance work, you engage your inner/outer hip-thigh musculature more and unload your spine.
Make no mistake about it- this is an advanced protocol where you do 3 minutes of continuous work on the same leg. The first 2 minutes you perform the move with your front foot on an elevated surface to extend range of motion and fully flex the hip & knee (it’s where mobility meets muscle gain). You also use an eccentric-isometric tempo where you slide out for 3-4 seconds and hold the bottom position for 1-2 seconds. After 2 minutes of that, you immediately revert to a normal range of motion with your front foot on the floor and then pump out as many reps as you can with a faster tempo.
Minutes 1+2: Extended Eccentric-Isometric Sliding Reverse Lunges
Minute 3: Regular Sliding Reverse Lunges
The pump is oh so precious and there’s no better way to fortify your joints and get thicker than a snicker. Start with your bodyweight and add a weight vest over time to increase the challenge. Do a single round on each side as a starter or finisher, hitting your weak side first. 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:
https://programs.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.
3-MINUTES TO THUNDER THIGHS! | BJ Gaddour Lower Body Workout exercise 14.1 class 11 | |
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| People & Blogs | Upload TimePublished on 30 Jan 2019 |
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