Maju Brothers - Transforms

Germany in winter is fun.

I visited my family and friends for the holidays.
We only had 2 days of snow, but that was enough to relive some childhood memories.

Went to a few Christmas markets, had awesome German food, went to see the Lion King Musical, ice bathing with my mom and watched some soccer.

How did you spent your holidays?

Some impressions, an eagle with insane neck mobility and a surprisingly similar squat form since 2021.

I came across that last video not long ago. Filmed a current form-video to see them side by side and was quite fascinated with how similar they are. Glad to see that the current form has less ‚butt-wink‘.

Highly recommend taking these form videos and just leaving them somewhere as memories. You‘ll look back and go ‚noooo way‘

Here’s the summary ⬇️

Intensity:
- This is the most constant variable of the three. We always want to train close to failure. 1/2 reps shy of failure most of the time. To failure every now and then.

Frequency:
We want to train all muscles groups 2/3 times per week. The higher our frequency, the lower the number of sets (volume) we do on a given training day.

Volume:
If we increase the volume for one muscle group we‘ll need to decrease it else where. Generally speaking, 6-10 working sets per muscle group per week are great.

We hope this helps you out!

As always - questions in the DM‘s and or comments.

This is what happens when you put in the work. 🔥

Body recomposition: Build muscle and lose fat at the same time. This requires a lot of hard work both in terms of workouts and nutrition.

Johanna understood the assignment. Within just a few weeks managed to build bigger legs, added a lot of definition in her shoulders and made her abs a lot more visible.

We're excited to see what you're capable of in 2025, Johanna! 💪🏽

Merry Christmas 🎄

Totally unrelated but here‘s something I’ve noticed with ski trips.

They are usually quite some time apart for me. I usually get around a years worth of time between trips. This is more than enough time to see the difference training makes for skiing.

Uni-lateral leg exercises have had SUCH a positive impact. For both strength and balance.

The exercises in mind are:
1) Bulgarian split squats
2) Single leg RDL‘s
3) Hip thrusts (glutes) - not uni-lateral but extremely useful 😂

Highly recommend anyone that‘s into winter-sport‘s (especially skiing) to get these in the program a few months before your trips.

That’s it ⛷️

It took K 50(!) years to realize this👇🏽

K's always been active. He's a passionate runner and cyclist (marathon in 3:08🔥).

Why?
Longevity.
And because he likes it.

He has tried some sort of resistence training in the past. To work more effectively towards his main objective though he realized that he has to focus on strength and hypertrophy (muscle growth).

Sarcopenia (muscle loss) starts in your 30s/40s without even realizing it.
Did K feel that he was losing muscle? No. But he knew well that it's happening.
And he's heard that strength training increases bone density, protecting them from injuries.

So he came to us for a structured plan to increase strength and muscle mass without compromising his cardio routine.

We finished our diagnostic call, comitting to this simple goal: Build K the strongest and most muscular body he's ever had.

K brought the following to the table:
- exceptional sense of commitment
- very good cardio vascular condition (big plus, more on that in a sec)
- 66kg bodyweight with a desired max. of 69kg

Our solution:
- 3 workouts a week, no longer than 1 hour each
- supersets to take advantage of his condition to get in as much work as others do in 5 workouts
- a 'bulking' phase, slowly building the weight up to 69kg, then reassess, maintanance and body recomp (build muscle while losing fat)
- diet: close monitoring of calories and protein, ensuring to get enough fuel while not putting on fat
- recovery: monitoring sleep, rest, active recovery, mood

5 months in now.
He was even traveling for 4 weeks to multiple locations, constantly adapting to new gym equipment.
That didn't stop us. Simple adjustments to his workout program ensured he'll be able to train anywhere.

K's always been active and fit.
He never told us that he was unhappy with the guy in the mirror.

But damn is he proud of that guy now.

No words could ever describe how he feels now as accurate as the change of his facial expression in the first slide.
Would love to share this with you, but we were asked not to.

His transformation is insiring on its own. Thanks K for helping to spread that inspiration!

If you find this inspiring too, do give K a digital thumbs up here. 💪🏽

A few visuals from my trip to Heidelberg and Würzburg.

Must-visit during summer in Germany!

Check out the two castles and the sunset. 🔥

How to stay consistent, get stronger, and lose body fat? Here’s Ethan’s 10kg progress from before to now. Maybe you’ll find some inspiration here.

Firstly, we’d like to mention that these three goals are interconnected. Getting stronger and losing body fat make it much easier to stay consistent. Now, let’s dive into more details.

Consistency: Ethan trains just 2 times a week for 2 hours each session. This is very manageable, even with a busy schedule, and minimizes the risk of burnout. Finding the right number of gym days that work for you without overwhelming yourself can greatly enhance consistency. As Ethan progressed, we introduced more variety into his training splits. For example, since Ethan’s legs are well-developed, we’re currently focusing heavily on chest development to keep things interesting and enjoyable.

Getting stronger: Ethan always adhered to a structured program and consistently increased his strength week by week. Most of his exercises focused on compound movements. Tracking progress diligently is crucial for efficient progress; without it, you might forget what you did last week and struggle to move forward.

Losing body fat: Ethan achieved a sustainable fat loss rate of approximately 0.9 - 1 kg per month, based on scale readings. The key was maintaining a slight calorie deficit every week.

If you have any specific questions, please don’t hesitate to reach out to us.

Our goal: lift Shiv's bodyweight 6 times.
Lifting 86kg after two hip replacements!

When Shiv came to us, this was not her goal.

Honestly speaking, it has never been. It was mine. 😉

Her goal was to:
- lose weight
- get stronger
- get more flexible and mobile again (after the hip replacements)

We got right to it:
- introduced her to weightlifting to get stronger
- worked out a plan on how to stay on track with her diet
- increased activity levels (now hitting 9500 steps a day!)
- find a way to still enjoy life

We set a weight goal for every week. Shiv almost always gets there.
When she's away traveling or on a business trip, our goal is to keep the weight that she left with. And despite all the temptations on vacation, she manages to enjoy food and drinks in moderation.
Consistent effort leads to consistent success. She never came back and gained a significant amount of weight back.

That gives us the confidence we need as soon as we are at our end weight goal. Because once you lost all the fat, you need to keep it off long term. That, I am sure, is what's going to happen.

We still got a few kg ahead of us, but losing 18kg is a great accomplishment.

Here are only some of the situations Shiv told me about where she realized the weight loss:
- Her father looking past her when picking her up at the airport.
- Having to wear heels for a formal event because her trousers got too long now that she's lost weight around the hips.
- Her colleague starting to work out, motivated by Shiv's progress.
- She starts LIKING gym exercises even when she has to train by herself on vacation!

It truly has been a great journey with you and always a lot of fun. Let's get you down to 70 by the end of this year!

Sofian's before to current. With even more to come...

Sofian, a dad of three, shows incredible determination in his transformation journey. Despite injuries, he's consistently hit the gym, adapting workouts to what we could do. His dietary changes, like upping protein and adjusting calories, played a big role.

Sofian proves age is no barrier to building muscle with consistency and good nutrition.

We're really proud of your dedication and progress Sofian.

For more info about how Sofian did this, click here: https://www.instagram.com/maju.brothers/p/C52yUByrxH6/?img_index=1

Leo gained 8kg in 5months!

This is quite an unusual transformation. When starting out, Leo wanted to put on significant amounts of weight. Ideally, muscle - of course!

Given Leopolds starting weight (72kg at 194cm), the goal was to put on approximately 1.5kg per month. This rate of weight-gain is already on the VERY high end.

However, Leopold was able to progress EVEN faster. How was this possible?

Firstly, by getting stronger on a weekly basis in the gym. 

Secondly, eating a protein rich diet, and lastly, Leopolds’ genetics allow him to build muscle quickly, without gaining much fat.

Please note, this rate of weight gain is considered VERY fast.

Therefore, if you are currently looking to bulk, but not at a similar starting point to Leo’,  you should be looking at a weekly weight increase of around 0.35% of your current bodyweight. This will allow to you to bulk for a long time, without gaining excessive amounts of bodyfat.

Need more advice for how to optimally bulk? Shoot us a message!

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Brynley came to us after putting on significant weight (body-fat) during the pandemic. He found himself at a point where he did not care anymore because ‘5 kilos more or 5 kilos less - it didn’t matter’. However, to his body, it did matter. Stairs were a challenge, running was near impossible and a diet was the last thing he wanted to do.

Despite all these obstacles, Brynley found a way to change his life around. By staying consistent in the gym, always hitting his daily step count and controlling his dietary intake, Brynley was able to drop 25kg (55 pounds) - and still counting.

Brynleys Personal Favorite: Sumo Deadlift
Session 1 weight lifted 40kg 8 repetitions
Most recent weight lifted 115kg 9 repetitions.