Basic *HEAVY* Chest & Shoulder Workout!!!
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- Опубліковано 29 вер 2024
- This is what we call workout Wednesday. Today we hit chest and shoulders and let me tell you it was no joke. This was a basic heavy chest and shoulder workout that anyone can do. If done right you will see some great gains. I know some of the exercises you might need more then one person to help with so if you can,t just make due.
Make sure you give Paul and Jordan a follow
Paul IG:
@pcallahan_12
@Bullfrognutrition
Jordan IG:
@duggaesthetics
For more great chest workouts checkout this amazing playlist: • Full chest workouts by...
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Member website: mountaindogdie...
Supplements: granitesupplem...
Discount code - MDUA-cam10
IG: / mountaindog1
Facebook: / johnmeadowspage
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Make sure you like the video share the video and subscribe to the channel. And if you would like me to answer any of you question please ask them in the comment section.
John Meadows is an American professional bodybuilder and entrepreneur with an intriguing story. While John now boasts a successful career as an IFBB Pro bodybuilder and fitness company owner, his journey towards the top was extremely difficult.
Growing up, John never met his father, and his mother died at an extremely young age. This meant John only had his grandmother to take care of him. When his grandmother tragically passed away in 1999, John was left alone without his family to support him.
As the years went by, John continued to face new adversities in his life. During his early days in bodybuilding, John suffered from a rare colon disease. After fighting the disease for several months, his colon burst - almost resulting in his death. Luckily, John was quickly rushed to an emergency room where his life was saved. After several months of recovery, John was finally back on his feet.
Coming back into bodybuilding, John used the very obstacles that almost cost him his life as ‘fuel’ to grow stronger. Ever since he recovered from the colon surgery, John has gone on to become a successful bodybuilder, entrepreneur, and inspiration for many people all over the world.
IFBB North American Bodybuilding Championships, Men’s Heavyweight, 4th place
2005
USA Bodybuilding & Figure Championships, Men’s Heavyweight, 13th place
Los Angeles Bodybuilding, Fitness & Figure Championships, Men’s Heavyweight, 4th place
2007
IFBB North American Championships, Men Heavyweight, 16th place
2010
IFBB North American Championships, Men’s Heavyweight, 12th place
2011
North American Championships, IFBB Men’s Bodybuilding: Heavyweight, 9th place
2012
North American Championships, IFBB Bodybuilding: Over 40 - Heavyweight, 2nd place
North American Championships, IFBB Bodybuilding: Heavyweight, 7th place
NPC Teen, Collegiate & Masters National Championships, Bodybuilding: Over 40 - Heavyweight, 2nd place
2013
Masters National Championships, Bodybuilding: Masters Over 40 Super Heavyweight, 2nd place
Masters National Championships, Bodybuilding: Masters Over 35 Super Heavyweight, 3rd place
2014
NPC National Championships, Bodybuilding Heavyweight, 6th place
Masters National Championships, Bodybuilding Masters Over 35 - Super Heavyweight, 2nd place
Team Universe, Bodybuilding Over 40 Super Heavyweight, 4th place
2015
NPC Universe, Bodybuilding Over 40 Overall, 1st place - Earned the Pro Card
Wings of Strength Texas, Bodybuilding IFBB Pro 212, 5th place
Tampa Pro, IFBB Pro 212, 3rd place
Vancouver Pro, Bodybuilding IFBB Pro 212, 5th place
2016
Wings of Strength Chicago Pro, IFBB Pro Men 212, 10th place
Toronto Pro, IFBB Pro Men 212, 10th place
Arnold Classic, IFBB Pro 212, 9th place
2017
#ChestWorkout #ShoulderWorkout #JohnMeadows
For more great chest workouts checkout this amazing playlist: ua-cam.com/play/PLNAUreWTt_ShlrasGIkpVzSoyNOAQt5l-.html
Ever try dips on gymnast rings ? If so, what are your thoughts ?
Thanks for the videos and advice.
im not strong enough yet!
@@mountaindog1
Ha... They're definitely not easy. Im only 175 so... The contraction is incredible. Do you think they're a good worthwhile tool ? Appreciate your response. Thanks, man.
Hi John, can I ask your opinion: should you train chest or back first in a chest-back superset workout? Thanks for the great vids btw. PN
I don't know what's better - John's videos or the love he get's in the comment section
The content is the reason for the love, also his expertise and humility.
You uploaded this at the perfect time. I'm literally drinking my pre-workout coffee before I head into my chest/shoulder workout. That decline pullover/fly exercise looks super interesting. Going to try it out. Thanks for uploading, as usual!
How was it
The odds and gods are in my favor! Today I decided I was gonna do a chest and shoulder workout. I hop on YT and bam! In my first 3 suggested vids is THIS video! Haha love it. Perfect. LETS GOO!!!
Every day I check your videos and low and behold the video correlates with the work out I just happen to be doing the next morning. Thanks for all the great tips and content.
you bet
I Always like to Warm up on a Set of Mountain Dog videos prior to gettin Swole at the Gym!
Solid Motivation and info brother...Thank you for another Great one!
Hey John, could you touch a little more on the topic of scap retraction. I was never taught by anyone so read what I could on the internet and everything I've read so far has said retract and pack the scapular. Weird to because I could never contract my pecs as well when they were packed super tight so it's interesting to hear someone like yourself say this.
Thanks john for the tips especially with the double dumbell pullover never seen that until now
you bet!
Too bad I did nearly this exact workout last night.... I must be learning John!!!!
8:30 “Flyover”? Lol
Yes🍿
I love every one of your videos! Great content and I'm leaning new things and improving alot! What's the best way to contact you if that's alright, I have a few questions.
Hello there mountain dog, I work chest and shoulder on different days. Generaly 2 days apart. Should I count my shoulder work that I get with chest work?
learn from the best of the bests :-)
What brand of elbow wraps r u usin john?
Iron Rebel
❤for🇮🇳 pro💪
is this a bro split?
training chest and shoulders together is common on bro and non bro
How tall are you?What's your waist size (around navel)?What size in shirt do you wear?
Oh shit John Meadows posted another video. Time to stop what I'm doing and get a huge pump!
God bless you, John ! Since I started exercises that you recommended I notice a lot of improvements in my physique. Big thumbs up, spartan ! 💪🏻🥩🍳
I Love this man 💪i whis evrything a Germany my Englisch ist not good😥
After 29 years lifting, 2 game changing and most effective things I have learned from Mr Meadows’ videos since finding them this year:
1. The Progressive load, giant warm up set.
2. Cluster sets.
I had never encountered either before his ‘short on time’ series, and for anyone truly training natural, and those 40+ looking to preserve joints and put intensity over volume, they are INVALUABLE tools.
At 45 , I have started GROWING again, after a 7 year maintenance plateau.
Everyone should try them at some point.
THANK YOU Mr. Meadows, for your excellent and personably presented content 👍
thank you for the feedback, great way to start my day.
How can anyone dislike his videos gotta be the person on the couch with a box of cupcakes!
a slouch probably
I would love to try that pre workout but here in Argentina i should use half of My salary between the product and the shiping hahahahaha
Better go back to drink my cheap coffe hehe.
Amazing routine and that pull over seems interesting, maybe using it tomorrow as finisher with light weight.
Anyone else always watch John workout before going to do their own workout? Always gets me pumped up!!
Sounding exactly like Terry Bogard at 16:42!
Hope you and your family are having an amazing holiday season. Great video!
thank you, you as well!
I typically retract my shoulders and load my lats to keep the shoulders back during a press. I'm definitely gonna stop doing this. My shoulders freakn hurt!!
They should call it the Meadows pullover.
Yes to the PUMP! I love how you explain the workout and what your particularly trying to accomplish as you do them and makes watching these way more rewarding.
I'll be stopping by Paul's shop in Sylvania this weekend.
geetin low
and if any friends or my family read this think Granite for
the holiday and get it at Bullfrog .
-[[[[----------]]]]-
btw I'll accept
Bidens push up challenge.
Good video! I liked the pec squeeze dumbbell pullover. I will try it! Thanks John.
Just in time for my upper body day today. Nice workout 👌🏼
Hammer push machines just kill my shoulders in general and that's a shame because I love them for lats.
I dont like them at all for chest...to hard on shoulders
I would have finished with your evil spider crawls, John ;) Thank you for sharing!
yes!
When you do pullovers does it matter if you are lying diagonal with the bench or vertical with the bench?
R.I.P JOHN MEADOWS, I still watch your videos daily
I tried the Bulgarian Split squat drop set of death today for the first time. I cant wait to do it again i cant remember feeling a burn like that.Thanks to you!
yes!!!
Another great video John!
thank you!
Is there any difference between a cluster set and we use to call rest/ pause sets?
there are different variations/names...they are just high intensity techniques
With every video i learn so many from you John. You are amazing!
After watching 50+ of your videos I started to incorporate machines in my workouts and it feels much better.Recovery is one day faster and pump is bigger.It's all about the work.💯
Same here, I've incorporated some machines after watching his videos. Sticking with the "only free weights" mentality is detrimental in some ways. When I was doing *only* free weights, I was getting too fatigued. I don't use a lot of machines now, but say, after OHP I'll do some rear pec dec. Or after romanian deads, I'll do hamstring curls.
Yeah John, ur rite. Don't pack ur shoulders. My trainer taught me the same thing. It does injure the shoulders to do that. After years of healing, I can finally press again and I may start in a packed position but I let the shoulder extend naturally and no more problems. The shoulders were meant to move forward in a press. They just were. Maybe it's just my body, bone length and attachments. Everyone's different. The one thing that I agree with is trying to hold ur chest up and "work" the pecs. If ur trying to build chest with a press then use ur pecs and don't just move the weight. Mind muscle...
Where can I learn more about this shoulder thing. I always read that you should pack your shoulders. And I had injuries with that...
@@belmin3905 where can u learn more? Back a few years ago, as John said, trainers would tell clients to rotate their shoulders back, keep the shoulder blades together which would force the chest up and activate the pecs. They would instruct the client to stay in this position thru the rep. That is dangerous as John said. Don't do that. It's fine to start out that way but let the shoulder come forward as u press the weight and then as the weight moves back down, begin with the pecs up again.
Keeping the shoulders back hinges them and places too much stress on the rotator cuff, especially if ur doing a full range of motion on the bench.
You don't have to pack shoulders to engage the pecs. Take a moment and focus on what muscle is flexing and moving the weight. Yeah, u might not bench as much but I guarantee if u focus, u can make the pecs move the weight and they will prolly respond with growth.
@@RickfromFresno1 Thanks man, gone try it in few hours!
@@belmin3905 Good luck and hope ur workout is great. Piece of advise from an old dog. Don't do behind the next presses either...at least not with heavy weight. Take care of ur shoulders, man and warm em up with cuff exercises first.
And u can hit John up on Instagram. He's a good dude and that's why I follow him. He's a wealth of information that comes from experience. Experience knows experience. When I watch his videos, I know he's the real deal cuz I been doin this a long time.
Yo John been a fan for a while now. I was wondering if your company sends products overseas to Australia?
Absolute god
Hi John would you pyramid up on most exercises? I was performing straight sets same weight but I decided to mix it up would you be an advocate of pyramiding up?
yes
How the hell can you do chest and shoulders in the same workout? Once I’m done chest, my front delts strength is spent or at least nothing compared to without training chest on same day.
Mountain dog Monday.! Best pre work still is John's you tube .
I been useing what I call butterfly machines. I think I'm going to use dumbbells the next chest day
Awesome vid man. You really look like a down to earth guy. Compared to the other bodybuilders. Keep them vidz coming!
I'm new to lifting weights (started 6 months ago). Can I ask you guys how many rest days a week is best? At the moment I do biceps/triceps Monday, shoulders/traps Tuesday, chest Wednesday, rest Thursday, Friday. All upper body & Legs Saturday. Rest Sunday. Should I rest more than 3 days?
Bro don't overthink it too much, we can tell you this and that but at the end of the day only you can fins out what works for you, that setup seems find but one correction i would make is start the week with the upper lower maybe making it lowerish Rep oriented (not a must) then you take a day of and then chest/back/shoulders three days and then a day off, again this is a suggestion, trial and error will help you find what works for you
@@lux99500 Thank you very much, I appreciate all advice and I'll try switching it up at the start of the week 👍
@Thor Odinson Thanks, I've increased my meat, protein & supplements intake the last few weeks and can see the benefits already.
Take as much rest days as you need to feel regenerated for the next workout.I can train same body part after 3 days of rest, for example I train chest/back on monday and than on Thursday again because I need 3days to feel recovered 100%.Eat more proteins and sleep good so you wil able to recover faster.Good luck
You just listen to your body. It will tell you. Sometimes I need 3 days rest, sometimes 5 if it was a particularly grueling workout or if I did an uncommon movement. More rest is better than not enough, especially on the shoulders. You do not want a shoulder injury!
Something I cant figure out on chest is my lower reps never seem to fatigue as I progress even if I hit failure. However high rep sets to failure destroy me for further sets. As an example. If i do 5 sets of 315 i can get 10, 8, 6, 5, 5. If i do 275 for 15 i can barely do 10 then drop to 6, 4, 4. Any ideas why that is? I assume its muscle fibers you have more of than another. On a side note my warm ups are the same for both. I do 130x20 185x12 225x8 and on 315 275x6
maybe more fast twitch dominant?
@@mountaindog1 I wonder. I just do both ways to hit it all but the lighter higher reps really seem to tax me more.
@@edwardfortae2350
Lightweight, high reps _are_ taxing.
Is it more efficient to do chest and shoulders together? Or split them up? For Immediate lifters?
Ive just stumbled across this gem love the workouts you perform ,
Your a beast! 💪 fully informative and enjoyable! Cheers dude.
That's really hard and new style workout but i like it,i see no one done that kind of workout in my country ( Malaysia ) maybe i'm the first to try it.Thank You Mountaindog
Love your content.So much nuance in lifting weights. to think two years ago I thought you just picked them up and put them down LOL. Here is a comment to help your numbers!
John, can you talk about how to use pullovers with more focus on chest or lats?I feel all tension on lats.
yes
Knowledge, experience, hard work, controlled rage mixed with tranquility.
Guess what today is....yup! Chest day. Right on time Dog!
Cross between the fly and pull over call it a "fly over" lol works though!
Bro do you only eat eggs from caged chickens
always great info and tips, thanks John! big fan Brian from Boston
Truly appreciate your experience and shar. Thank you!
Hold the dumbbell together, keep the tension, squeeze the chest!!! This is MUST DO!!!
You are missed John❤️ Rest in peace❤️❤️
Hello sir great video.. question have you always done chest and shoulders .. was it always part of your routine?
when my shoulders starting getting beat up I changed to this to load them all in one day
@@mountaindog1 thank you sir... wish you great holidays... blessings to you and yours
John are you training primarily at Next Level now?
i go to 3 different places here
All those guys are strong. Inspirational. Thanks.
Really super training
Super show
Thanks for another video buddy
Great info as always John , always learn something new from you
Been lifting for yrs. just started pulling shldr blades together n shoulders down. Now u guys say not to do it damnit lol. What u mean just stay tight. I dont wanna get my front delts in it too much
keep slight arch in chest and just keep body tight and rigid!
Wow trying this tomorrow.. minus the smith machine.
Is it just me or are you looking younger in these recent videos
people keep telling me I look younger...
@@mountaindog1 must be doing something right with your nutrition!
John Meadows video are so thorough. You can just tell he is so humble and willing to share everything he’s learned along the way. Thank you for everything you do! Stay strong and healthy!
thank you!
Unique giant set @ the end. Nice.
🤔 flyover ! Gotta add these👍
Interesting thank you all x
ok John, based on all these comments, you have officially reached celebrity status
haha not really
Great video John
As someone who has torn both labarums, my shoulders feel better since I stopped packing my shoulders like crazy. (Credit: your chest video w/ Paul Carter)
4:45 - i taught and practiced full scapular retraction on chest to change the force angle as well. it did help my pecs grow but I also ended up with pretty bad impingements in both shoulders (now fixed with PT)....8:30 - "a flyover!"
Great stuff John!!
8:32 Can we call it a flew over?
Great content as always, you are my favorite UA-cam bodybuilder/athlete.
Have you ever done anything on rotator cuff/ shoulder issues? Mine are kind of a mess and kind of compromise my workouts
thats failure!! (when the young man doing the first exercice) would like to train with john and receive is advice and commentary. such knowledge. great video
Call it a flyover!
Nice one big John!
Someone should start putting the full workouts in the comment section or description 🤔
Very good I will try those Friday that's my power a day Frank Montenegro
Good stuff
never seen the squeeze pullover looks really good, going to try that
Fly + Pull Over = FlyOver ! 😁
Can anyone tell me what muscles the military press is good for?
Front delt
Triceps is worked a bit
Side delt for stabilisation
@@paulspl2581 thanx!😁
@Thor Odinson thanx!😁👍
Because you're standing without support, to a certain degree, it's a full body movement. But, generally, it's a front delt builder.
Mainly front delt but all your pushing muscles like the guy above said
20 years before we had NO "PREWORKOUTS"
It was always said...don´t eat anything 2 hourse before the training...
INSTANT DISLIKE CHANNEL OK, BoOmEr
Man I'm definitely gonna try the dumbell decline pullover chest move tomorrow 👍👍great content as always Mr Meadows 👌
I feel sorry for Jordan, armpit alopecia must be a terrible affliction 😆
Tank tops are just so metro sexual - don't wear'em, just don't:)
cut offs too? or just like actual tank tops? cuz Ive always thought actual tank tops were kinda cringy lol but I wear cutoffs all the time. To be honest, I like wearing cut offs because I get irritation in and around my armpits when training with a regular shirt on.
It's a little weird, but if you're sculpting something you're proud of then why not show it a little bit I guess.
@@Dexatron maybe it's just me man, so you should wear what you like! But it strikes me as a bit insecure and unmanly to show off, but as a person who trains hard but primarily for health and strength I may be overlooking some important aspect of actual bodybuilding here;-)
(and cloth induced irritations, lol)
U workout to look good. Why not show it. Like getting tattoos to cover up under clothing. Makes no damn sense
My eyes hurt when john meadows did dips I mean the did a 1cm concentric I mean I don’t know how he get so big using the shortest range of motion you can possibly can
Viktor Hederos Friis-Hansen just stop
Luke Bruck what? science says using full range of motion stimulates more muscle fibres
@@viktorhederosfriis-hansen8500 he mixes it up and usually explains what he's doing.
World Citizen but there is no good reason to do such a short range of motion unless you’re feeling discomfort and if u do then u should use a another exercise that achieves the same benefits as the dip to not go to short on weekly volume. The only “benefit” with a very short range of motion is u van set a higher RPE applying the same level of effort to not leave gains on the table but if you’re not using the RPE scale then I don’t think you can benefit from using a short range of motion with an exercise that actually has a very great range of motion and if the exercise in total just naturally doesn’t have a large range of motion u should go heavy for low reps to really stimulate those type 2 muscle fibres
@@viktorhederosfriis-hansen8500 he is doing this as a chest exercise, he said on the other presses that he was not locking out so he keeps the tension on the pecs and doesn't activate the triceps too much.
A flyover 😁