The BJ Gaddour Podcast | Men's Health Fitness Workout Nutrition Lifestyle Business · BJ Gaddour

Ep. 279- Squats VS. Lunges: Which is Better? | The BJ Gaddour Podcast

August 18, 2024·22 min·1 clip

He says his right ankle and right hip lack flexion and rotation, so heavy squats tilt his pelvis.

1. BJ Gaddour uses The BJ Gaddour Podcast to answer why he prefers lunges and split squats over regular squats. 2. BJ Gaddour is the host, and he frames the episode as a quick live answer to a viewer question about his lower-body training. 3. The episode asks why someone would choose split-stance leg work when barbell squats are still “the king for strength.” 4. He says exercise selection depends on limb length, injury history, strengths versus weaknesses, goals, and equipment access. 5. He argues that squats allow the heaviest possible loads and still matter for pure strength training. 6. He says his own right ankle and right hip lack flexion and rotation, which makes his pelvis tilt during squats. 7. He says pushing squat load with that asymmetry worsens joint pain and keeps him from breaking plateaus. 8. He recommends single-leg lunges, split squats, and step-ups to shore up left-right imbalances. 9. He says to give the weaker side two to three times as many sets as the stronger side. 10. He says minimal-equipment work matters because many listeners train at home, in a hotel room, or with light dumbbells and bands. 11. He says split squats and lunges let lighter loads “feel heavy” through time under tension. 12. He gives his EMOM example of 10 squats every minute on the minute for five to 10 minutes. 13. He says he built up to 100-pound dumbbell squats for 30 straight minutes while prepping for MetaShred. 14. He says continuous lunges and step-ups for 10 minutes can improve cardio, burn fat, and create leg pumps. 15. He says split-stance work creates less spinal and knee stress than chasing maximal back squat or deadlift loads. 16. He says Bulgarian split squats and rear-foot elevated split squats keep enough stability to load while staying easier on the joints. 17. The tone is direct, practical, and confessional, with live Q&A interruptions and references to comments from viewers like Jay Smith and Rahan Akhtar. 18. The format mixes coaching, personal history, and training anecdotes, including football, Men's Health, MetaShred, and his age 42. 19. People who train at home with limited equipment and want joint-friendly leg work will like this. 20. Competitive powerlifters chasing maximal squat numbers may skip this.

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