"MEGA" Arm Pump Workout (Add Inches to Your Biceps & Triceps)

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  • Опубліковано 24 гру 2024

КОМЕНТАРІ • 404

  • @johnjackson2945
    @johnjackson2945 4 роки тому +334

    I wrote it all down for today’s workout. I hope it’ll be a help to others.
    Supinated DB curl 8-10
    Hammer curl aim for 6-8
    Tri pushdown with the sponge grips 8-10
    To overhead tri ext. 6-18
    2-4 light weight rounds to warm up.
    3 working sets
    Stretch each bicep and tricep for 30 seconds.
    Into the next round
    Tricep pushdown with elbows pinned to your side. Use two ropes(one per hand). 10 reps
    Go into straight down tricep ext. (standing skull crushers) 6-10
    Ez bar preacher curl 8-10 with a 10-15 second negative
    3 rounds of this
    45 second stretch on each muscle
    Next round
    BB curl to failure with good form, 5 partials at the bottom
    Kettle bell skull crushers off the floor. Start with 15-20 reps and shoot for failure each set.
    3 rounds
    60 second stretch per muscle.
    Into the next round
    Hanging hammer curls(pinwheel curl) on the back of the preacher curl station. Aim for failure
    Close grip push-up on a bench. Aim for failure. If it’s too easy do it off the floor.
    2 rounds of this.

    • @skipmilligan
      @skipmilligan 4 роки тому +13

      I came to the comments to see if anyone recorded it so I didn't have to scramble. I am not disappointed. Many Thanks Good Sir. Happy Training Baby!!!

    • @tanuow
      @tanuow 4 роки тому +10

      God bless you brother

    • @yannickderop
      @yannickderop 4 роки тому +4

      Thanx

    • @prasurjya05
      @prasurjya05 4 роки тому +4

      Thnks bro

    • @nelsonirizarry1959
      @nelsonirizarry1959 3 роки тому +5

      Thank you for writing this info !! Didn’t realize all the details.

  • @Leadership_matters
    @Leadership_matters 11 місяців тому +4

    It sucks that he is no longer with us. This man shows us the difference between gaining respect and gaining followers. If your content is good, it's timeless and needs no douchebaggery.

  • @Jordanslifts
    @Jordanslifts 4 роки тому +76

    You gotta appreciate how John went so far out of his way to compliment his friend and make him feel good about himself. John's character has got to be just as good if not better than his physique.

  • @panelvanhalen9717
    @panelvanhalen9717 3 роки тому +13

    Meadows is a fucking kindhearted dude hey.. you can’t help but respect his completely positive attitude and his support to the fitness community.

  • @mnm7366
    @mnm7366 3 роки тому +7

    In a sport that attracts so many arrogant, self-absorbed people, John was a breath of fresh air. Humble, friendly, respectful and an all round nice guy. He will be greatly missed. I can't think of anyone else in the industry that even comes close. ❤❤❤❤

  • @shaivayogi
    @shaivayogi 4 роки тому +115

    At 56, I've been training for 38 years and have been through a murderer's row of injuries; this is by FAR the most informative and fun UA-cam fitness channel that I've come across. I really value the various series that you've been putting out this year

    • @cellulersweller6562
      @cellulersweller6562 4 роки тому +3

      Totally agree 🖒 im 58 been training 40, working around injuries, live for the pump.

    • @shaivayogi
      @shaivayogi 4 роки тому +1

      @@cellulersweller6562 And we will never stop ; )

    • @sgtrock2821
      @sgtrock2821 4 роки тому +4

      59 and been at it 45 years. I benched 285 when I was 17 and weighed 132 lbs. I agree. This guy's unpretentious and knowledgeable. All these movements are old school and time tested to work.

    • @ScooterMcGraw
      @ScooterMcGraw 4 роки тому +1

      This and the Athlean X one are the two best ones out there.

    • @TedTawks
      @TedTawks 4 роки тому +1

      Him and greg doucette is all u need to watch

  • @BobsonDugnutt1690
    @BobsonDugnutt1690 4 роки тому +279

    John "full inch" Meadows.

  • @rajeev0700
    @rajeev0700 Рік тому +5

    Tried it today. Could do only 70% of it and my arms are freakin burning. They are the heaviest right now. Thank you John. Rest easy legend.

  • @Pt.karolis
    @Pt.karolis 4 роки тому +7

    Your information is free, you are humble, you explain things simply for everyone to understand. Nothing better than that people get a notepad and write shit down!

  • @NielsO-t3v
    @NielsO-t3v 4 роки тому +24

    I like how John is kind of a middleman between keeping it oldschool and implementing al the newer training principles (joint friendly, strength curves etc). Keeps it fresh!

  • @ghostwalkerairsofttech1947
    @ghostwalkerairsofttech1947 4 роки тому +6

    guys I needed something to shock my back, i have adopted the back workout from last week. Did the trick ! today is Friday- my arm day. Gonna try this one today.

  • @scottfairway1033
    @scottfairway1033 3 роки тому +2

    Thanks again John.

  • @kevock7100
    @kevock7100 3 роки тому +1

    Thank god at 63 ego doesn’t effect you I did this all today and just getting up and down with the kettle bells was bloody hard.
    We have lost a great man in John love the way he explained things and how to adjust where needed another gentleman who left us to early. Thank you for all the advice.

  • @colinkelly8213
    @colinkelly8213 4 роки тому +3

    John, you 2 guys are machines to the MAX!!! I'm 72 have been following your workouts all this year. I'm soooo fit now, can't thank you enough

  • @micron1983
    @micron1983 4 роки тому +2

    Only 2 men can inspire you in the Gym, one is you and the other one is Glass, that's all, keep up the good job!

  • @trevordean9306
    @trevordean9306 3 роки тому +8

    Just did this workout while waiting for my back to heal up. What a great workout and huge pump! Thanks John, always great to learn from the best!

  • @chriskat4043
    @chriskat4043 4 роки тому +47

    Good thing tomorrow is arm day. Can't wait.

  • @scottwalker7939
    @scottwalker7939 4 роки тому +2

    DOCTOR ZAINO!!!Awesome seeing you on here

  • @andythousand345
    @andythousand345 4 роки тому +2

    You guys make the best videos together.

    • @ChrisZaino
      @ChrisZaino 4 роки тому +2

      Thanks Andy! Let us know what you’d like to see more of, and before It becomes blizzard season up by john , I may fly up to knock out a few more videos 💯🙌🏼

  • @martinfurby2966
    @martinfurby2966 4 роки тому +3

    Great arm workout guys enjoyed.
    And enjoyed the part about the arm size that very ture. M

  • @devonsstemcells1442
    @devonsstemcells1442 3 роки тому +5

    This is my go-to workout if I'm starting to feel flat. The pump is amazing and it gives you a ton of energy

  • @GDUBB51
    @GDUBB51 2 роки тому +2

    Thank you for all of your informative and motivational videos. You were always my go to when I wanted something different and intense. RIP John

  • @Ruben901
    @Ruben901 4 роки тому +124

    When i do my curls, I always like to imagine john telling me "okay, 5 more....and then 5 more after that" 🤣

    • @buttistedsuidice3296
      @buttistedsuidice3296 4 роки тому +16

      "OK now hold it"

    • @Ruben901
      @Ruben901 4 роки тому +3

      @@buttistedsuidice3296
      😱😱

    • @GQNissanPatrol_TD42
      @GQNissanPatrol_TD42 4 роки тому +7

      @@buttistedsuidice3296 Now after the iso hold, "You're not done yet, give me 5 more reps!" This is all done while John Meadows and Tom Platz are standing on the side pushing you beyond failure!

    • @TylintheComedian
      @TylintheComedian 4 роки тому

      Me anytime I do a drop set lol

    • @ajanilynx
      @ajanilynx 4 роки тому

      Lol

  • @jimmydean4336
    @jimmydean4336 Рік тому +1

    I love this channel allways rewatch everything and will continue to do so soaking in more nuance with every view thanks for keeping it going john was and will always be the most inspiring bodybuilder to me thanks for everything

  • @danielhalberstadt9984
    @danielhalberstadt9984 3 роки тому +1

    John, you are truly awesome and a blessing to the community

  • @bertvanstaveren3178
    @bertvanstaveren3178 4 роки тому +4

    John is so modest.......you're a BOSS dude....

  • @tedbear631
    @tedbear631 3 роки тому +2

    I was definately not streching enough thanks guys for this you all are keeping me motivated and I feel stronger than ever

  • @redlinefitnessx
    @redlinefitnessx 4 роки тому +3

    Great lunchtime content! I used to not be a fan of pump work but I’m enjoying it more and more for biceps.

  • @shelltonsmit3729
    @shelltonsmit3729 3 роки тому +1

    Thank you Mr Meadiws. I did rhis workout with BFR bands OMG!!! 💪😍💪

  • @jackflash5713
    @jackflash5713 4 роки тому +1

    I got arms day today I've hit a wall arms not really doing much so i'm here to see the master. .. great vid bro

  • @bmejia220
    @bmejia220 Рік тому +1

    Awesome work. Feeling the pump. Thanks guys! Im young, and trying to keep up with you guys. All the best!

  • @PrimeV88
    @PrimeV88 4 роки тому +3

    Great video. Chris is a great addition..

    • @ChrisZaino
      @ChrisZaino 4 роки тому +2

      Thanks my man ! Let us know what type of content you’d like to see , specifically , and we will get It rolling 🙏🏻🙌🏼

  • @brianhickey5949
    @brianhickey5949 4 роки тому +8

    Mega Pump! Something to look forward to - bi's and tri's pumped to the max :) John - you are a wealth of excellent information!

  • @mindlesscreaturex
    @mindlesscreaturex 4 роки тому +2

    Yes, it's really mega pump! Tested and approved! Simply one of the best arm workout I've ever try yet.Highly recommended!!!

  • @joselopez7507
    @joselopez7507 4 роки тому +2

    Great workout
    Thanks for all your videos

  • @thomasbertram5916
    @thomasbertram5916 Рік тому

    Very nice video, go ahead for more 👍🏻👍🏻👍🏻

  • @nathanburtenshaw9051
    @nathanburtenshaw9051 4 роки тому +3

    Definitely a great pump from this. 50 years old and not that big but I got a full inch from 15.5 to 16.5. Great workout!

    • @ChrisZaino
      @ChrisZaino 4 роки тому +2

      Congrats, your in the “ 1 inch “ club

  • @paulloughlin3732
    @paulloughlin3732 4 роки тому +2

    I'm with you, John. Love an e-z bar preacher curl!

  • @kddk8584
    @kddk8584 3 роки тому +1

    Thank you so much for doing and sharing this.

  • @ricks1502
    @ricks1502 4 роки тому +2

    Excellent. One of the few videos from you where I've seen you utilize supersets so was curious as to whether you are a proponent of them or not. Love doing arm supersets, especially on days where I'm working lighter. And the tip to use 'spongy grips' on the triceps exercises, especially the reverse grip, is freakin' genius. Love these simple twists that increase the effectiveness of exercises that have been around for decades.

  • @MiloOwantin
    @MiloOwantin 4 роки тому +2

    OMG! I can feel the my arms burn already. I'm gonna try this. Thank you!

  • @MuayThaiTherapy
    @MuayThaiTherapy 4 роки тому +7

    Is it just me or are these the nicest two guys? Would have a blast lifting with them.

  • @thekaizentrainer8872
    @thekaizentrainer8872 4 роки тому +2

    I love so much John videos.Always learning🙏🙏💪💪

  • @MrSmokedog32
    @MrSmokedog32 4 роки тому +2

    John I always superset Bi's & Tri's. I'll alternate Bi, Tri, Bi Tri using the same exercises you demonstrated. After 3 or 4 circuits, depending upon the weight, I'm usually too wasted to continue.

  • @jamesbaughman1474
    @jamesbaughman1474 3 роки тому +1

    Thanks guy's great advice you guys are awesome

  • @George-um1ke
    @George-um1ke 4 роки тому +2

    Thanks for the video John. I would really like to see more videos of this style. Easy for us to follow. I watched all the "build your own programm" videos but I need too much time and too many in the gym to hit equally all body parts. I would like to see more of this super set pump style programms from you. Thanks for the content, god bless ya!

  • @ryanchadwick4432
    @ryanchadwick4432 4 роки тому +43

    John “spongy grips” Meadows

  • @joshuagalloway184
    @joshuagalloway184 4 роки тому +5

    I love using the E-Z bar it makes things “easy”

  • @hotgatorluvful
    @hotgatorluvful 4 роки тому +1

    Will you be doing g a series on pumping shoulders and chest. Great workout. Can't wait to try it

  • @jassinijjar4605
    @jassinijjar4605 4 роки тому +4

    Great video and love this collab.
    Very interesting for me to watch

    • @ChrisZaino
      @ChrisZaino 4 роки тому +1

      Glad you enjoyed . Let us know what ideas or content you’d like to see more of 🙌🏼

  • @adamkrauss8094
    @adamkrauss8094 4 роки тому +3

    Love the content, keep up the good work John. I really appreciate what you do for us

  • @rb6120
    @rb6120 4 роки тому +2

    Love these videos...still picking up tips for different exercises. Keep up the great work!!

  • @dorjedriftwood2731
    @dorjedriftwood2731 4 роки тому +1

    Absolute best real old school bodybuilding

  • @devonsstemcells1442
    @devonsstemcells1442 4 роки тому +1

    Great video yet again. I did triceps yesterday and have biceps today. I so want to try this anyway. Thanks fellas you guys work well together.

    • @ChrisZaino
      @ChrisZaino 4 роки тому +1

      Awesome Shawn .. thanks for engaging abs watching

  • @peterp1860
    @peterp1860 4 роки тому +2

    John, your videos are by far the best in my book, how long does this type of workout last time wise?

  • @LatimusChadimus
    @LatimusChadimus 4 роки тому +2

    I'd still rather have a leg pump than arms but i do train more Oly lifting and strongman. This stuff helps recovery

  • @AokLocksmiths
    @AokLocksmiths 4 роки тому +1

    Great video guys. Thx !!

  • @joejodikaden
    @joejodikaden 4 роки тому +1

    I love all your videos !!

  • @billyyousaf01
    @billyyousaf01 4 роки тому +2

    Hi John,
    Absolutely awesome video! I loved the exercised that you both did, they looked great! I'm due to change my arm routine soon so those exercises were definitely useful.
    Big thank you for making the video.
    Cheers,
    Billy

  • @mckenna1976
    @mckenna1976 4 роки тому +2

    Great video John, I'll give this a try at the gym tonight but not looking forward to bicep cramp after lol!!!

  • @boroofus9069
    @boroofus9069 4 роки тому +3

    The Mega Pump Series - cool, can't wait for more! Mr. Meadows I've always wondered if the pump is the best indicator of a successful workout? For me, some days it's great, some days it's not. If I don't leave feeling a great pump, does that mean I failed to train adequately?

    • @ChrisZaino
      @ChrisZaino 4 роки тому +1

      The pump isn’t absolutely necessary, as when I was younger , I used to do heavy 4-6 reps , and grew . However I destroyed my joints .

  • @justinheatherly1905
    @justinheatherly1905 4 роки тому +2

    Watched this today.
    Tried this today.
    Died a little today.
    But I loved it!

  • @83K5Blazer
    @83K5Blazer 4 роки тому +2

    Can’t wait until arm day tomorrow.. will be doing some of these 👍 thanks

  • @0713mas
    @0713mas 4 роки тому +1

    Legendary workout! 💪

  • @krisevans8389
    @krisevans8389 4 роки тому +6

    Nothing puts a bigger smile on my face then having to stand at my car and drink my protein shake, not because I want to but because I can't drive with a great bicep pump lmao. Thanks for the video gentlemen, this will be my routine this afternoon 👊

    • @ChrisZaino
      @ChrisZaino 4 роки тому +3

      Don’t pump and drive 💪🏼

    • @krisevans8389
      @krisevans8389 4 роки тому +2

      @@ChrisZaino 🤣 I need to hang that slogan at detachment

  • @gary6154
    @gary6154 4 роки тому +16

    “What body part can you think of that’s any better to get a massive pump...it’s arms!!”
    Eh...yeah, exactly what I was thinking

  • @loadventureslife5090
    @loadventureslife5090 2 роки тому

    He was such a great coach

  • @hgutierr64
    @hgutierr64 4 роки тому +1

    Great video.

  • @MGG.Dro5
    @MGG.Dro5 4 роки тому +4

    This was uploaded while I was at the gym having an arm day , wish I could’ve seen it on time but, I don’t be on social media while I’m on the gym, I focus only on my training but this time. I regret not being on my phone😂💯💪🏽💪🏽great workout mr John M.

  • @oduneyeman
    @oduneyeman 2 роки тому

    Let's go, much love.

  • @eduardmaraffko7687
    @eduardmaraffko7687 4 роки тому +1

    What a timing, today's my arm day so definitely gonna try this stuff for sick pump. Bless you and your family Dog, you're my Numero Uno fitness channel!

    • @UditENG-xi4pu
      @UditENG-xi4pu 4 роки тому

      I also had my arm day today real good pump with John's workout and the progress honestly feels unreal.

  • @donyellmcgee8236
    @donyellmcgee8236 3 роки тому

    The one-arm hammer curl on the preacher bench, I saw a picture of Flex Wheeler perform that!

  • @theandybchannel.1819
    @theandybchannel.1819 2 роки тому

    Thanks John.

  • @igorfitness
    @igorfitness 4 роки тому +2

    Super powerful workout

  • @josephohrablo4866
    @josephohrablo4866 4 роки тому +2

    Love the intensity !

  • @jeremysanders8713
    @jeremysanders8713 4 роки тому +2

    definitely gonna try that kettle bell one i love the isolation of the tricep and not so much pressure on the elbow

  • @markalexander1350
    @markalexander1350 4 роки тому +2

    Great pump workout, tried it this morning. Q: Do you do forearms at a different time when doing this workout? Thanks!

  • @Theslyfan123
    @Theslyfan123 4 роки тому +5

    Can you please do a mega pump video for chest, this video was amazing

  • @UditENG-xi4pu
    @UditENG-xi4pu 4 роки тому +2

    My arms grew 2 inches in 2 months (without a pump and at a lower body fat ratio then I was at before I started) following John's arms training style so I can vouch for that they give you such a good pump and stretch like I have never had before and even the sequence it's done in makes such a difference. I was at 85 kg when I first took the measurement and then two months later at 80kg so I can assure you that it's not fat.
    I'm into 8 months or so into my training so it may be some of my newbie's gains fueling my arms too but I can tell that they helped me greatly and I almost follow all of his exercises for all of my training splits and everything has improved just drastically.
    Thank you for always putting out such amazing content.

  • @mphughes256
    @mphughes256 4 роки тому +2

    This looks like an awesome work out guys hell yeah! That double rope tricep push down looks like it feels awesome definitly want to try that sometime

  • @yvindstafsnes2027
    @yvindstafsnes2027 4 роки тому +9

    When will you continue with the build your own workout series ?

  • @adamelliott2492
    @adamelliott2492 3 роки тому +2

    Anther great video, John. That's one helluva arm workout! I'm definitely trying this combo next time. Don't know if I'll make that kind of volume but we'll see.

  • @CabezonGOW
    @CabezonGOW 4 роки тому +1

    Great duo! Thanks for the video!

    • @ChrisZaino
      @ChrisZaino 4 роки тому +1

      Let us know what you’d like to see more if specifically, 🙏🏻💪🏼

  • @alexmartinsfitness4171
    @alexmartinsfitness4171 4 роки тому +5

    Great Video as Always John!! Definitely going to try this!! Also good company ;)

    • @ChrisZaino
      @ChrisZaino 4 роки тому +1

      🙏🏻🙌🏼✊🏼

  • @timberwolf2872
    @timberwolf2872 4 роки тому +2

    I love that workout , I did it today . Is something a person could do for a few weeks in a row or should it be done just to mix things up once in a while

  • @julianharrison8878
    @julianharrison8878 4 роки тому +1

    Hi John looking forward to mega arm pump at the gym tomorrow morning , great video with you and Chris. Jim Harrison Chester UK.

    • @ChrisZaino
      @ChrisZaino 4 роки тому

      Thanks Julian. I appreciate you 💪🏼

  • @ryantaintor9713
    @ryantaintor9713 4 роки тому +1

    Great video! Would like to see a shoulder workout video.

  • @jsuperman7672
    @jsuperman7672 4 роки тому +1

    Awesome

  • @sfbiwor
    @sfbiwor 4 роки тому +2

    Mr. Meadows, this is video is an incredibly educational in regards to TRULY pumping up your bis!!!! And...'by-the-by'...the 'proof is n the pudding', as you've some of the best biceps on UA-cam (Fullness, peak, softball-shaped...)! Thanks for sharing all the goodness...and I hope you're doing well!

  • @esmemofokeng4872
    @esmemofokeng4872 4 роки тому +2

    Always very informative. Love it!

  • @ckgoh
    @ckgoh 4 роки тому +1

    Now I wana go train my arms! TQ John!

  • @AdamsCarpAdventures
    @AdamsCarpAdventures 4 роки тому

    Best pump I’ve ever had! Added just over an inch to my arms!

  • @peterdeveros1356
    @peterdeveros1356 4 роки тому +1

    Good combo, you guys definitely complement each other

    • @ChrisZaino
      @ChrisZaino 4 роки тому +3

      We appreciate you! Let us know what content you’d like to see specifically?

    • @peterdeveros1356
      @peterdeveros1356 4 роки тому

      @@ChrisZaino I know it's been done before , but maybe tackle some body parts and use your expertise and John's to cover something like the scapula. or hip. which would help us in understanding how they function relative to bodybuilding. I know it's kind of boring but having one guy doing it and the dr. showing us how it looks during the movement could help people

  • @Southernbread686
    @Southernbread686 4 роки тому +1

    I can get a full inch if i do bis and tris but I rarely do just an arm only day. Awesome video and content! Very impressive

    • @barebasics
      @barebasics 3 роки тому

      Same I dont do an arm day I’ve measured mine cold and they’re 20.2 inches I wonder if I can put on a cheeky inch when pumped with this workout

  • @cellulersweller6562
    @cellulersweller6562 4 роки тому +1

    Awsome video

  • @leehenderson1411
    @leehenderson1411 2 роки тому

    Tried this and it’s awesome

  • @wilsonlee63
    @wilsonlee63 4 роки тому +1

    So true especially for us newbies appearance is everything, I have a little more vascular arms than some without even bicep veins but with 3+ inches larger arms. I rather have a Brue Lee physique than Bolo Young's anytime....

  • @joeschmo2693
    @joeschmo2693 4 роки тому +1

    I have elbow issues, but I've been loving the rope pushdowns similar to your 2nd round. I push out on the rope and lock my shoulders back and get a really intense contraction.

    • @ChrisZaino
      @ChrisZaino 4 роки тому

      Find the range of motion that feels best , and lock out my right elbow hurts , so you’ll see I go right before total lock out in some exercises

  • @tylernorthrup5471
    @tylernorthrup5471 4 роки тому +1

    Whats the general feeling on pronated or reverse grip bicep curls? Sometimes I throw these into my routine...

  • @johnpaulgarcia6906
    @johnpaulgarcia6906 4 роки тому +1

    In a future video series can you get a female bodybuilder with comparable vasciarity? Thanks