Latest news with #BobbyMaximus
Yahoo
10-07-2025
- Health
- Yahoo
Trainer Reveals the Muscle Activation Trick That Instantly Makes Every Exercise More Effective
If you've never stepped foot in a gym, odds are the lingo used by gym bros sounds like a foreign language. Terms like "muscle hypertrophy," "RDLs," and "muscle activation" get tossed around like everyone's in on the secret. Of them all, "muscle activation" might be the most confusing. After all, don't all exercises activate your muscles? Technically, yes. But muscle activation specifically refers to getting certain muscles primed and ready to work. When a muscle is activated, your nervous system sends stronger signals to that muscle, telling it to contract and contribute to the movement. This improves coordination, increases blood flow, and helps you recruit the right muscles at the right time. So, how do you actually activate your muscles? Different trainers use different methods, but one of the simplest and most effective ways is to perform the movement you're about to do, just using your bodyweight. Take squats, for example. If you dive straight into a heavy set, your quads might dominate the movement while your glutes and core stay underused. But by doing a few slow, controlled bodyweight squats beforehand, you're essentially telling your glutes, 'Hey, it's go time.' That small step can help make your lifts safer, more efficient, and more a recent video, former UFC fighter, BJJ world champion, and founder of The Maximus Gym and Project Maximus, Bobby Maximus, walks through a simple warmup anyone can do on their leg day to properly activate their muscles. "You're going to do 20 air squats. 20 nice, clean, controlled air squats," he says. "This isn't a race. Nobody wins the warmup. You're going to go to slightly below parallel. You're going to have a proud, upright chest. You're going to stand back up to full extension." Once you've finished your squats, Maximus recommends moving on to lunges. Together, these two movements help prep your body for the rest of your lower-body workout, especially barbell back squats, Romanian deadlifts, and Bulgarian split squats. "When you're done your 20 air squats, you're going to do 20 reverse lunges," he adds. "You're going to lunge back. Touch the back knee to the ground. Your body's upright and proud. You're going to come forward. Then you're going to do the other leg. This is 20 reps, but it's not 20 on each leg. It's going to be 10 on each leg." Trainer Reveals the Muscle Activation Trick That Instantly Makes Every Exercise More Effective first appeared on Men's Journal on Jul 9, 2025
Yahoo
08-07-2025
- Health
- Yahoo
Trainer Reveals the 5 Exercises Every Man Should Do to Build Massive Legs
Every guy dreams of big arms, broad shoulders, and a chest that commands attention. Yet to build a truly impressive, balanced physique, strong legs are just as essential. But with so many exercises out there, knowing where to start can feel overwhelming. That's where Bobby Maximus comes in. The renowned fitness authority, former UFC fighter, BJJ world champion, and founder of The Maximus Gym and Project Maximus just shared the only five dumbbell leg exercises you really need. These moves will help you build serious lower-body strength and boost your overall muscle mass. "If you want to have big legs, you've got to do volume," Maximus says. "I've been telling you guys this from the start, there's no hacks, there's no shortcuts, there's no three easy payments of $9.99. Now, this workout means you're going to be sore for days, but if you want to grow your legs, you're going to have to be sore. I promise you by week three, you will be in the groove of this."Stand with your feet shoulder-width apart and your toes slightly turned out. Extend your arms in front of you for balance. Bend your hips and knees to lower your body like you're sitting in a chair. Keep your chest up and knees in line with your toes. Lower until your hips are below your knees, if possible. Push through your heels to stand back up. That's 1 rep. Perform 3 sets of 20 reps. Stand with the dumbbells in your hands and step back with your right foot, to start. Lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor. Keep your torso upright. Step forward to return to the starting position. Complete all reps on one leg, then switch legs. That's 1 set. Perform 3 sets of 20 reps. In a squat rack, step under the barbell and place it high on your trapezius muscle across the top of your shoulders, to start. Place your hands a few inches outside shoulder-width to keep the bar stable. Step back, removing the bar from the rack, and stand with your feet shoulder-width apart and toes turned slightly outward. Take a deep breath, then bend your hips and knees to lower your body as if you were going to sit down in a chair. Aim for your butt to go lower than knee level while maintaining a tall, upright posture with your upper body. Extend your hips to come back up, continuing to push your knees outward. That's 1 rep. Perform 10 sets of 10 reps at 60 percent of your one rep max. Stand tall with your feet hip-width apart and dumbbells or a barbell in front of you, to start. Slightly bend your knees and keep them in that position. Hinge at your hips, pushing your hips back, and lower until you feel a stretch in your hamstrings. Keeping your back flat, pick up the weight. Stand back up by pushing your hips forward and squeezing your glutes. That's 1 rep. Lower the weight back down to shin height before standing back up again to continue your reps. Perform 5 sets of 10 reps. Stand in front of a flat bench, facing away from the bench, to start. Rest the top of one foot on the bench, then transition all your weight onto the other leg. This is your "working leg." Holding dumbbells in your hands, slowly lower yourself down until your working leg's thigh is parallel to the floor. Push all your weight through your heel and stand. That's 1 rep. Complete all reps on one side, then repeat on the other. Perform 3 to 5 sets of 10 reps on each Reveals the 5 Exercises Every Man Should Do to Build Massive Legs first appeared on Men's Journal on Jul 7, 2025
