Totally agree. What most "science-based" coaches don't get is that first came the practice, and then came the scientific studies trying to prove if and how it works (or not).
Phase 1: pre-pump activation. Goal: train the muscle group with an exercise that you really feel well. Focus on the mind-muscle connection, should be a good start of the training session. Easy and safe exercises, not per se pre-exhaustion. Sets/reps: not too many, normal rep scheme (sets of 8-12 reps). Generally speaking just plain sets, no drop sets or other fancy sets. E.g. dumbell/machine press for chest. Phase 2: explosive phase. Control the exercise on the way down, explosive up (as fast as you can). You want perfect form since the exercises are very basic (often compound exercises). Here we also track progressive overload so monitor how much weight you're using. You have to have perfect form, no sloppy reps. How hard do you go? Not untill complete failure since we're doing mainly compound exercises, till failure is not safe. Leave 1-2 reps in the tank. Sets/reps: first sets around 1-2 reps till failure, last set 1 rep till failure (so in terms of RPE: 9). E.g. squat, bench press , barbell row. Phase 3: supramaximal pump. Chase the pump; drive a ton of blood in the muscle fibers. Preferably high-intensity techniques such as partials, cluster sets, drop sets, isometric holds ("beyond failure training" to extend your sets). No compound exercises for this, choose exercises that are safe such as a leg extension. You really only need one HARD set to get the job done (a little bit goes a long way). So: no 3 drop-sets, not necessary. Sets/reps: depending on whether you do exercise-extending sets, do whatever feels good and drives a lot of blood in the muscles . E.g. leg extension . Phase 4: stretch phase. Train to long muscle length, stretch the muscle. By this phase everything is warmed up so a big stretch is safe. Is stretching really beneficial? It's debatable, who knows. However, this phase feels really good: the extreme ROM might make you more flexible, the muscles get used to a bigger ROM (good for joint health). Also, this phase might help on reducing soreness after training. Especially if you haven't been training a muscle, training it to a long muscle length might help on the soreness. Again: even a little bit goes a long way. You don't need crazy weight on the exercises. Sets/reps: not too many sets, just a couple of really good sets. E.g. chest flies, stiff leg deadlift (hamstring), rope extensions (tricep).
I come always back to his videos to learn or renew my training knowledge and it always breaks my heart a little. RIP big man, thank you for everything.
The best on the internet, young "fitness experts" beware! John is the real deal. Humble and always polite with tons of well proven info. Keep doin what you do John, It's always a pleasure to watch your videos.
John, been training for 15 years. Tried to learn all I could, and ended up finding that I was subconsciously setting up all my workouts in mountain dog order. It just makes sense.
Love the way John lays out his training videos, & conveys his philosophy, incorporating safety first, god bless his family his passing is a loss to a lot of people benefiting from his experience & knowledge, but no question his loved ones have lost a great man xGod Blessx
This is one of the best, most informative weight lifting videos I have ever watched. The only thing it was missing to be perfect was a few yoyo tricks.
We had a Bernese Mountain Dog. His name was Huey and we found him at the local animal shelter. He was the most joyful and lovable dog we ever had and was a big chow hound. He used to steal my sandwiches, but I couldn’t get mad at him. I loved him to death.
Phase 1: Pre pump activation -comfortable, safe, uncomplicated exercise -mind muscle connection -prepares you for the workout -different from preexhoustion -helps with longevity -8-12 reps -avoid high intensity Phase 2: Explosive phase -control eccentric, explode up -perfect form -compound exercises "beef and potatoes of your workout", ex: bench, squat -easy to track progressive overload -not quite to failure, about a rep in the tank -not too light Phase 3: Supramaximal pump (metabolic stress training) -driving blood into muscle fibers -yummy pump -high intensity, ex: partials, clustersets, dropsets, isolation holds -extend the set (beyond failure training) -dont use compound movements, use a safe exercise, ex: not squats but instead leg extensions -only need one hard, all out set Phase 4: Stretch phase -train along muscle lengths (use exercise that stretches it out well) -not appropriate at beginning of workout -range of motion -good for joint health -dont need high weight or lots of sets
So weird, I was literally going to comment on your next uploaded video asking you to go over your general training philosophy in one place haha. Fair play, thanks!
Hey John, love the content and always excited to watch whenever you upload! Would love to hear how you’d program this for a Push Pull Legs Split in terms of exercise selection and for which muscle groups you’d use each phase. Keep up the awesome and informal content! Also love the Jeff Nippard collaborations especially
Hi John. Could you give an example of a typical workout you would do with these four phases. So for example, for a quad workout, would you do pre activation on a leg extension, go into heavy squats for the compound, then leg extension again or Bulgarian split squats for the pump phase, and then static stretching for the stretch phase? Thanks for all your great videos btw. Been following you for a few years now and its great you are coming up to half a million subs! Much love from the UK.
Love the quote "safely grow the most amount of muscle as possible."
4 роки тому+1
I m big fan of your program and all information that you give but I dont understand the strategie of your workout Schedule for a woman, you give a shoulder day just after chest day in OMEGA Sentinel program and I m so sore in my shoulders next day for this. Or you give backday just after a day hamstring and my lower back is already sore and I m not motivated for backday:( I do something rhong or maybe didnt understand the logic
Tried adding Partials today in the last part of my leg workout, could almost not walk because of the pump. Thanks John, you always deliver nothing but the best advice ;-)
Being on my second year of lifting I have never come across a more clear explained video about how to actually train for growth, this video was extremely helpful thank you!!
I tend to think of the barbell exercises such as squat, bench press, deadlift, shoulder press, bent over row as strength building exercises and the chest flye, leg extension, leg curl, dumbbell pullover, lat pulldown and stuff like this as pump exercises.
all exercises are building exercises. Flyes for example can build more mass than pressing for many people so stop thinking like that. And compound movements are pretty overrated imo if you are a bodybuilder.
Stretching teaches your muscles how and how long to grow. When I finish a pressing and tricep day, I like to hook bands over my head, walk far enough to feel it, take a step or two forward, pause, then back to the first spot and keep doing that until I lose my torso rigidity, then wait, then repeat with a longer pause, and call it a day
First time I’ve heard the Mountain Dog Principle explained and I cant wait for the series. I’ve been using your rear delts DB high rows straight after DB reverse flies and even after 2 days ........ “FIRE”! Before that I just could never get my rear delts sore, hot now.! 👍🏻🥳😢 Also glad to see you’ve recovered and “ Alright hi everybody from Brisbane, Australia”.
My current training Bench Rows Squat Over head press 5x5 when I can get 7 reps last set i increase weight following week . My next phase will be push pull Bench Overhead press Squat Dips Deadlift Chins Row Curl
Hi John. I'm still at home training due to covid and only have dumbbells, a weighted vest and bands. For chest I was thinking banded press for activation, weighted push ups off of dumbbells for explosive but not sure what to go with for the supramaximal phase. Do you think an un-weighted push up variation would be best for this? Thanks
Thanks for sharing John! I’m from Bolivia. Your ideas are pretty revolutionary here. So I feel blessed to implement them to have an edge! Thank you so much!
Just bought a meadows T shirt. What a way to remember this guy! Still watching these videos. Mountain Dog thank you for all of the years of no-BS advice for training!!! God bless your family.
@mountaindog1 I wanted to know your views about the protein powder vs real food debate? Rich Piana's view was that real food is the key and he was against the protein powder industry. few months back, I heard Merlin (personal trainer) on Jay Cutler's channel and his view was that diet should be about balance including both protein powders and food
I like this system a lot. Except for the first phase. I squat not just to train my legs, but my core and so on. I do not need to feel my legs when I am squating, because I am not 100% doing bodybuilding. And I do feel my quads and glutes so I personally do not need the first phase as much I think. I think. May be wrong. BTW lifting from stretched position is huge mechanical stress, so a very big hypertrophy stimulus by itself!
One thing I don't understand. You choose 1 exercise for 3 weeks where you do progressive overload.. why not try to do that on all exercises? You seem to rotate the exercises a lot :) Just a genuine question from one who has done your programs :) (Creeping Death 2)
you can do that! I have never once said don't try to get better - here is how I look at it. When you do your last set, you are going all out. So how did you not try to progress if you went all out? What more could you have done if you went all out?
🎯 Key points for quick navigation: 00:00:00 *🏋️ Introduction to Mountain Dog Training* - Origin of the "Mountain Dog" name - Overview of the training philosophy - Focus on safe muscle growth and hypertrophy mechanisms 00:01:38 *🔢 Four Phases of Mountain Dog Training* - Base workouts consist of four specific phases - Each phase leads to the next in a well-thought-out sequence - Emphasis on safe and effective muscle growth 00:01:51 *🔥 Phase 1: Pre-Pump Activation* - Focus on exercises that establish mind-muscle connection - Choose uncomplicated, safe exercises for connective tissue - Avoid excessive reps and high-intensity techniques in this phase 00:05:10 *💥 Phase 2: Explosive Phase* - Emphasis on compound exercises with explosive positive movements - Importance of perfect form and progressive overload - Advice on intensity and avoiding complete failure 00:09:27 *💪 Phase 3: Supra-Maximal Pump Phase* - Focus on creating metabolic stress and cell swelling - Incorporation of high-intensity techniques like drop sets and partials - Importance of exercise selection and limiting volume 00:13:36 *🧘 Phase 4: Stretch Phase* - Emphasis on exercises that stretch the muscle in lengthened positions - Benefits for joint health and flexibility - Importance of appropriate exercise selection and volume management 00:18:45 *🔄 Conclusion and Series Preview* - Recap of the four phases and their interconnectedness - Emphasis on the method and science behind the approach - Preview of upcoming series on applying the concept to specific body parts Made with HARPA AI
Just came from watching my last Greg ducette video. Don't get me wrong, the guy has good info but lately the videos have been very forwarding with self advertising, reaching for drama. So, I decided to give his videos a break for now. That's when I decided to come here instead, I love your calm voice, theres no flashy in your face advertising, just a humble personality and good info to look into. Thank you John, really, these videos have reach and impact like you couldn't believe.
I had to stop working out or taking test I have some clots in the left leg veins since last July it's a big vein to few lil veins with lumps inside inner left leg & calf plus my left foot & right hand has a lil swelling I got compression socks can't seem to get it fixed cuz covid not sure if it's from Test, lack of sunlight having half a fatty liver I was told lose weight by gastro doc 1500 cal PD at any rate it's a major bummer I was making progress but I never got eating to gain muscle rite or how much test to use I was doing 250 every other week I was at 1450 in my blood test the doc said couldn't give me more until it was between 500 & 900 so I just kept buying my own I should have been under the doctors care for regular test a blood pressure but I was Transient for a long time & balance was my weakness I'm sure everyone would say ER but they are acting weird almost like they hope everyone has covid in San Diego guess cuz they get paid 250k PPerson if infected at least i have a very cheap place now that's decent I might not be around to enjoy it much longer if the clots get loose& travel to my heart or organs or lung I'm on Aspirin now to keep blood thinn & desolve them I was also on allot of kale & certain veggies that can clot blood but I got to get untra sounds to see what's up thanks John I know you went thru your health BS too that's why I'm talking to you let me know your thoughts 🙂
@@mountaindog1 your welcome do you think these clots came from test or too much Vit K or kale it's weird I guess I have allot of health deterioration! Maybe some bionic parts like 6 million dollar man if I survive did you get to the doc rite away for your colon anyway email xxldrum@yahoo if you don't want to comment on here I know. How it is I got a channel too jhon guess the wife set it up Reality check go look you will laugh 6 months of landlord torture I lost it beat him up a lil he was ok gracias! 🤑
Hey, John! Thanks a lot! That's a great idea (i.e. Mountain Dog Training videos), please continue with these, can't wait for the upcoming series. This info is pure gold, very helpful indeed!
Thanks John I appreciate your informative videos along with every fitness trainers. What I found out with me, to failure, if I cannot push that last rep, I will slowly let it down. I felt this gives you CONTROL of the heavy weights you're doing and builds up your strength overtime plus to keep going long term.
Such an insightful video as always and love the supramaximal phase. Been following John's video and started putting in drop sets and to failure. Can definitely see real difference and leave the gym with a great pump.
I have done Mountain dogs novice training program after every show I’ve ever done as kind of a transition program and the reactive pump program once before as well. I’ll be using the novice program again to get back into lifting after recovering from my second shoulder surgery in 6 months. I can’t recommend these programs enough, been going back to them since 2014! Cheers John 👌🏻
Amazing explanation, thanks a lot for sharing. It makes all sense to me. Just curious to see how to apply these principles when training several muscle groups in a single session. For instance, in a Push workout, would you go through all 4 phases for chest, and shoulders, and triceps?? Wouldn't it result in endless workouts??? Thanks again professor ;)
Im a amateur lifter and i have bought Gamma Bomb from John. Its the most fun Ive had ever in training and also the most progress, i really started to develop a bodybuilder body (instead of a powerlift/fitness body), you build quality muscle. Its not cheap, but Ive ran it 3 times now, so im getting my money worth. Would recommend!!!
Thanks John very Good points to bodybuilding!You speak truth with so much experience while being humble at the same time😉appreciate all your insight and workouts👍🏽💪🏽thank you!
I dont use his routines bc im a poor student but after watching him lift and incorporating these tenants i took from other videos it was a game changer. and while i feel i get a way better pump and tear up the muscle, the biggest difference ive noticed is not getting injured. this has made me be able to get so many more session in because im not having to take time off for an injury and nothing is more anabolic than consistency.
Hello John, first of all thank you for everything you do, explaining bodybuilding and the "mountain dog way" :) One question I would like to ask if it´s ok. I had quite a very long pause and would like to start training again. I heard about the muscle memory effect. Having the muscle memory effect in mind, should I start training again like a total beginner? Which training programm of yours would you recommend? Thank you very much for your work John and God bless you and your family. Greetings from Germany, Dominik
My understanding is that it's perfect for anyone who's struggling on building muscle in certain areas and really needs knowledge from science, the streets, and almost completely devoid of the mainstream. In reading your articles on a lot of your experiences in training, it teaches the person who really wants to build muscle that the mainstream exercises may only work for you because you have good genetics in that area of the body. With other muscles, you may have to use other means in training.
This video is powerful, I've been having some problems structuring a good training plan, but this really gives an amazing foundation and framework, thanks John!
Thats why i loved John. He had studies and science but also admitted we tend to get too hung up on the micro details and forgot to put in the hard work. Its always an argument about what "studies" show but at the end of the day what works best for you may be the exact opposite of what a study shows
Fantastic video as usual. Nerdy question about your shirt at 16:20 - I always thought that quote was from Uncle Ben, not Spider-Man himself. Is that right?
Love the videos John informative as always, would love to see yourself and Jordan Peters have a conversation on a podcast somewhere I’m constantly going back and forth your accounts getting info !!
How does this channel not have 1 million+ subscribers already? His information is so useful, everyone who wants to build size and strength should follow.
Build your own Mountain Dog Chest Workout: ua-cam.com/video/Rkg-knQr2no/v-deo.html
What’s a good stretch exercise for quads John? Spilt squats?
Hey , hello , could you please explain me pls the athletic stuff , or just say me the workout type how to search it
It’s really unappreciated how you can make a 20 minute coherent speech, that is packed with information, without a single cut. 😂
That’s what I’m starting to notice too, dude has the brains to explain everything and the body to prove it! The type of gym bro everyone needs
I went to the butcher and he asked "what cut would you like?" JOHN went to the ranch and the BULL said "which cut would you like!"
the man is a martyr
I noticed the cuts though…
Mountain Dog Training: 50% scientific methods, 50% decades of experience = perfect combination 💪🏻
100% Science + 50 year experience= An unbeatable hardcore science experience
You forgot PED%
@@coachkoerth5810 PED doesnt affect his knowledge?
it has really beneiftted me truly. Lots of improvement!! I really recommend warlock
@@coachkoerth5810 And I can also say, as a basic Personal trainer, Unless you have never touched a weight, a backpack ain't going to do it for you
"Let the science guys figure that out but we know it works" best quote ever.
Totally agree. What most "science-based" coaches don't get is that first came the practice, and then came the scientific studies trying to prove if and how it works (or not).
@@ivanfoofoo I love the science but goddamn. GET TO WORK though instead of arguing 20 ways to sundown
Phase 1: pre-pump activation. Goal: train the muscle group with an exercise that you really feel well. Focus on the mind-muscle connection, should be a good start of the training session. Easy and safe exercises, not per se pre-exhaustion.
Sets/reps: not too many, normal rep scheme (sets of 8-12 reps). Generally speaking just plain sets, no drop sets or other fancy sets.
E.g. dumbell/machine press for chest.
Phase 2: explosive phase. Control the exercise on the way down, explosive up (as fast as you can). You want perfect form since the exercises are very basic (often compound exercises). Here we also track progressive overload so monitor how much weight you're using. You have to have perfect form, no sloppy reps. How hard do you go? Not untill complete failure since we're doing mainly compound exercises, till failure is not safe. Leave 1-2 reps in the tank.
Sets/reps: first sets around 1-2 reps till failure, last set 1 rep till failure
(so in terms of RPE: 9).
E.g. squat, bench press
, barbell row.
Phase 3: supramaximal pump. Chase the pump; drive a ton of blood in the muscle fibers. Preferably high-intensity techniques such as partials, cluster sets, drop sets, isometric holds ("beyond failure training" to extend your sets). No compound exercises for this, choose exercises that are safe such as a leg extension. You really only need one HARD set to get the job done (a little bit goes a long way). So: no 3 drop-sets, not necessary.
Sets/reps: depending on whether you do exercise-extending sets, do whatever feels good and drives a lot of blood in the muscles
.
E.g. leg extension
.
Phase 4: stretch phase. Train to long muscle length, stretch the muscle. By this phase everything is warmed up so a big stretch is safe. Is stretching really beneficial? It's debatable, who knows. However, this phase feels really good: the extreme ROM might make you more flexible, the muscles get used to a bigger ROM (good for joint health). Also, this phase might help on reducing soreness after training. Especially if you haven't been training a muscle, training it to a long muscle length might help on the soreness. Again: even a little bit goes a long way. You don't need crazy weight on the exercises.
Sets/reps: not too many sets, just a couple of really good sets.
E.g. chest flies, stiff leg deadlift (hamstring), rope extensions (tricep).
Thanks for taking the time to summarize this for quick reference. 👍
Thank you.
I come always back to his videos to learn or renew my training knowledge and it always breaks my heart a little. RIP big man, thank you for everything.
Right there with you. Well said.
The best on the internet, young "fitness experts" beware! John is the real deal. Humble and always polite with tons of well proven info. Keep doin what you do John, It's always a pleasure to watch your videos.
I appreciate that!
@@mountaindog1 Great to hear 😊
Honestly don’t know how this, or any video of Johns has a single dislike. I love John and his informative content!!
thank you!
There's always gonna be a hater no matter what, feed em fish heads.
@@natureboy7766 is that a "Kill Bill" reference?
rip..
Best bodybuilding channel on UA-cam. Straight to the point and super informative!
It's a trap! we've seen that hellish leg day you did with Juji and Tom, we will all throw up in that bucket at the end of the workout!
Combining science with experience and the drive to be the best, leads to a very dangerous athlete. 💪🏼
it has really beneiftted me truly. Lots of improvement!! I really recommend warlock
John, been training for 15 years. Tried to learn all I could, and ended up finding that I was subconsciously setting up all my workouts in mountain dog order. It just makes sense.
RIP
Love the way John lays out his training videos, & conveys his philosophy, incorporating safety first, god bless his family his passing is a loss to a lot of people benefiting from his experience & knowledge, but no question his loved ones have lost a great man xGod Blessx
This is one of the best, most informative weight lifting videos I have ever watched. The only thing it was missing to be perfect was a few yoyo tricks.
Glad it was helpful!
Will forever keep the mountain dog training alive.🏔 A great soul gone too soon RIP
Gotta do one more rep, one more rep, and one more rep
We had a Bernese Mountain Dog. His name was Huey and we found him at the local animal shelter. He was the most joyful and lovable dog we ever had and was a big chow hound. He used to steal my sandwiches, but I couldn’t get mad at him. I loved him to death.
Love "The Devourer of Worlds" patiently waiting in the background
lol
@Tasunke hed be like *sniff* "Seriously Norrin? They got the rona lost my appetite. Next!"
Yeah I noticed Galactus about to strike.
Phase 1: Pre pump activation
-comfortable, safe, uncomplicated exercise
-mind muscle connection
-prepares you for the workout
-different from preexhoustion
-helps with longevity
-8-12 reps
-avoid high intensity
Phase 2: Explosive phase
-control eccentric, explode up
-perfect form
-compound exercises "beef and potatoes of your workout", ex: bench, squat
-easy to track progressive overload
-not quite to failure, about a rep in the tank
-not too light
Phase 3: Supramaximal pump (metabolic stress training)
-driving blood into muscle fibers
-yummy pump
-high intensity, ex: partials, clustersets, dropsets, isolation holds
-extend the set (beyond failure training)
-dont use compound movements, use a safe exercise, ex: not squats but instead leg extensions
-only need one hard, all out set
Phase 4: Stretch phase
-train along muscle lengths (use exercise that stretches it out well)
-not appropriate at beginning of workout
-range of motion
-good for joint health
-dont need high weight or lots of sets
RIP 😔
RIP Sir
I still think bodybuilding is a good
Motivition! It is just dont right for me! I am sorry!😮
just like Dorian Yates said: " No need to shoot a dead horse''
So weird, I was literally going to comment on your next uploaded video asking you to go over your general training philosophy in one place haha. Fair play, thanks!
how do u apply this to training sessions where ur training multiple muscles
sometimes reduce a phase or two depending on what I am doing
I so much appreciated all that experience and knowledge that you are sharing!!
Thank You
Thanks for watching!
Hey John, love the content and always excited to watch whenever you upload!
Would love to hear how you’d program this for a Push Pull Legs Split in terms of exercise selection and for which muscle groups you’d use each phase. Keep up the awesome and informal content! Also love the Jeff Nippard collaborations especially
Coming soon!
rip big dog
Hi John. Could you give an example of a typical workout you would do with these four phases. So for example, for a quad workout, would you do pre activation on a leg extension, go into heavy squats for the compound, then leg extension again or Bulgarian split squats for the pump phase, and then static stretching for the stretch phase?
Thanks for all your great videos btw. Been following you for a few years now and its great you are coming up to half a million subs! Much love from the UK.
you'll see
I agree am confused on how to put this in a workout not sure if all of this is in one workout or it’s spread out into different weeks?
Love the quote "safely grow the most amount of muscle as possible."
I m big fan of your program and all information that you give but I dont understand the strategie of your workout Schedule for a woman, you give a shoulder day just after chest day in OMEGA Sentinel program and I m so sore in my shoulders next day for this. Or you give backday just after a day hamstring and my lower back is already sore and I m not motivated for backday:( I do something rhong or maybe didnt understand the logic
id need to see form on exercises..you shouldnt be that sore in those bodyparts.
RIP John!! You are missed but never forgotten!!
Tried adding Partials today in the last part of my leg workout, could almost not walk because of the pump. Thanks John, you always deliver nothing but the best advice ;-)
Being on my second year of lifting I have never come across a more clear explained video about how to actually train for growth, this video was extremely helpful thank you!!
I appreciate that!
I tend to think of the barbell exercises such as squat, bench press, deadlift, shoulder press, bent over row as strength building exercises and the chest flye, leg extension, leg curl, dumbbell pullover, lat pulldown and stuff like this as pump exercises.
all exercises are building exercises. Flyes for example can build more mass than pressing for many people so stop thinking like that. And compound movements are pretty overrated imo if you are a bodybuilder.
I have watched this video about 10 times and keep referring back to it. Fantastic information and well explained. Thanks John!
Stretching teaches your muscles how and how long to grow. When I finish a pressing and tricep day, I like to hook bands over my head, walk far enough to feel it, take a step or two forward, pause, then back to the first spot and keep doing that until I lose my torso rigidity, then wait, then repeat with a longer pause, and call it a day
First time I’ve heard the Mountain Dog Principle explained and I cant wait for the series. I’ve been using your rear delts DB high rows straight after DB reverse flies and even after 2 days ........ “FIRE”! Before that I just could never get my rear delts sore, hot now.! 👍🏻🥳😢
Also glad to see you’ve recovered and “ Alright hi everybody from Brisbane, Australia”.
thank you!
My current training
Bench
Rows
Squat
Over head press
5x5 when I can get 7 reps last set i increase weight following week .
My next phase will be push pull
Bench
Overhead press
Squat
Dips
Deadlift
Chins
Row
Curl
Ugh RIP big guy .
Watching these videos feels more like johns a friend teaching you how to workout than a pro body builder giving you lessons worth thousands over time
RIP John
Hi John. I'm still at home training due to covid and only have dumbbells, a weighted vest and bands. For chest I was thinking banded press for activation, weighted push ups off of dumbbells for explosive but not sure what to go with for the supramaximal phase. Do you think an un-weighted push up variation would be best for this? Thanks
Thanks for sharing John! I’m from Bolivia. Your ideas are pretty revolutionary here. So I feel blessed to implement them to have an edge! Thank you so much!
NUTRITION CONDITION CONTROL the VISION ...happy Friday yall!
Just bought a meadows T shirt. What a way to remember this guy! Still watching these videos. Mountain Dog thank you for all of the years of no-BS advice for training!!! God bless your family.
@mountaindog1 I wanted to know your views about the protein powder vs real food debate?
Rich Piana's view was that real food is the key and he was against the protein powder industry.
few months back, I heard Merlin (personal trainer) on Jay Cutler's channel and his view was that diet should be about balance including both protein powders and food
I love food, but sometimes people get stuffed with food so shakes are nice
I like this system a lot. Except for the first phase. I squat not just to train my legs, but my core and so on. I do not need to feel my legs when I am squating, because I am not 100% doing bodybuilding. And I do feel my quads and glutes so I personally do not need the first phase as much I think. I think. May be wrong.
BTW lifting from stretched position is huge mechanical stress, so a very big hypertrophy stimulus by itself!
nothing wrong with that!
ALPS:
Activation
Load
Pump
Stretch
The fact you care about your clients is why your so good. There are a lot of trainers out there but few change and work as hard to keep things moving.
One thing I don't understand. You choose 1 exercise for 3 weeks where you do progressive overload.. why not try to do that on all exercises? You seem to rotate the exercises a lot :) Just a genuine question from one who has done your programs :) (Creeping Death 2)
you can do that! I have never once said don't try to get better - here is how I look at it. When you do your last set, you are going all out. So how did you not try to progress if you went all out? What more could you have done if you went all out?
🎯 Key points for quick navigation:
00:00:00 *🏋️ Introduction to Mountain Dog Training*
- Origin of the "Mountain Dog" name
- Overview of the training philosophy
- Focus on safe muscle growth and hypertrophy mechanisms
00:01:38 *🔢 Four Phases of Mountain Dog Training*
- Base workouts consist of four specific phases
- Each phase leads to the next in a well-thought-out sequence
- Emphasis on safe and effective muscle growth
00:01:51 *🔥 Phase 1: Pre-Pump Activation*
- Focus on exercises that establish mind-muscle connection
- Choose uncomplicated, safe exercises for connective tissue
- Avoid excessive reps and high-intensity techniques in this phase
00:05:10 *💥 Phase 2: Explosive Phase*
- Emphasis on compound exercises with explosive positive movements
- Importance of perfect form and progressive overload
- Advice on intensity and avoiding complete failure
00:09:27 *💪 Phase 3: Supra-Maximal Pump Phase*
- Focus on creating metabolic stress and cell swelling
- Incorporation of high-intensity techniques like drop sets and partials
- Importance of exercise selection and limiting volume
00:13:36 *🧘 Phase 4: Stretch Phase*
- Emphasis on exercises that stretch the muscle in lengthened positions
- Benefits for joint health and flexibility
- Importance of appropriate exercise selection and volume management
00:18:45 *🔄 Conclusion and Series Preview*
- Recap of the four phases and their interconnectedness
- Emphasis on the method and science behind the approach
- Preview of upcoming series on applying the concept to specific body parts
Made with HARPA AI
At 1:30 in the morning, Serbia and I can't stop watching John on UA-cam. My wife tells me it's him or me! 😂
LOL
I always imagined your exercise syntax like The Fantastic Four, John.
Phase 1 (pre-pump/"light") = Invisible Woman
Phase 2 (heavy compound) = The Thing
Phase 3 (pump/buuurn) = Torch
Phase 4 (stretch) = Mr Fantastic
haha..I love it!
@@mountaindog1 I knew you would, haha :-D
Just came from watching my last Greg ducette video. Don't get me wrong, the guy has good info but lately the videos have been very forwarding with self advertising, reaching for drama. So, I decided to give his videos a break for now.
That's when I decided to come here instead, I love your calm voice, theres no flashy in your face advertising, just a humble personality and good info to look into. Thank you John, really, these videos have reach and impact like you couldn't believe.
Its my birthday today john 😬
happy bday Ruben
@@thetop10guy47
Thank you....Top Ten Guy 😁
I had to stop working out or taking test I have some clots in the left leg veins since last July it's a big vein to few lil veins with lumps inside inner left leg & calf plus my left foot & right hand has a lil swelling I got compression socks can't seem to get it fixed cuz covid not sure if it's from Test, lack of sunlight having half a fatty liver I was told lose weight by gastro doc 1500 cal PD at any rate it's a major bummer I was making progress but I never got eating to gain muscle rite or how much test to use I was doing 250 every other week I was at 1450 in my blood test the doc said couldn't give me more until it was between 500 & 900 so I just kept buying my own I should have been under the doctors care for regular test a blood pressure but I was Transient for a long time & balance was my weakness I'm sure everyone would say ER but they are acting weird almost like they hope everyone has covid in San Diego guess cuz they get paid 250k PPerson if infected at least i have a very cheap place now that's decent I might not be around to enjoy it much longer if the clots get loose& travel to my heart or organs or lung I'm on Aspirin now to keep blood thinn & desolve them I was also on allot of kale & certain veggies that can clot blood but I got to get untra sounds to see what's up thanks John I know you went thru your health BS too that's why I'm talking to you let me know your thoughts 🙂
thank you sir
@@mountaindog1 your welcome do you think these clots came from test or too much Vit K or kale it's weird I guess I have allot of health deterioration! Maybe some bionic parts like 6 million dollar man if I survive did you get to the doc rite away for your colon anyway email xxldrum@yahoo if you don't want to comment on here I know. How it is I got a channel too jhon guess the wife set it up Reality check go look you will laugh 6 months of landlord torture I lost it beat him up a lil he was ok gracias! 🤑
Hey, John! Thanks a lot! That's a great idea (i.e. Mountain Dog Training videos), please continue with these, can't wait for the upcoming series. This info is pure gold, very helpful indeed!
More to come!
Is this only for bro split? How do i incorporate is into a push pull leg workout? Thank you John
+1, It doesn't really look suitable and efficient for a Push/Pull/Legs split
yes you can just remove a phase or two for the 2nd and 3rd muscle you train
@@mountaindog1 can you show an example
Love this!!! As a person coming from strongman/powerlifting, I have little knowledge on BB programming, and I want to get into BB more. THANK YOU!!!
I really like your training. It really fits for someone who is in their late 40s /50s...
It’s works for everyone. It boosts hypertrophy and is easy on the joints/ central nervous system too ✌️🙏
Yeah the stretch is important I've always got a good stretch on flies and its gave me good growth and size fly 70s on heavy 50s on volume days
Thanks John I appreciate your informative videos along with every fitness trainers.
What I found out with me, to failure, if I cannot push that last rep, I will slowly let it down.
I felt this gives you CONTROL of the heavy weights you're doing and builds up your strength overtime plus to keep going long term.
Thanks for sharing!
No doubt 70s and 80s even few from 90s were best for bodybuilding...what knowledge simple and effective
Such an insightful video as always and love the supramaximal phase. Been following John's video and started putting in drop sets and to failure. Can definitely see real difference and leave the gym with a great pump.
Great to hear!
I think that you have to come from a place of wisdom and true self confidence to be as nice and knowledgeable as John Meadows. Just superb.
Wow, thank you
John revealing the secrets of the universe in a neat little package
Really educative video, thanks a lot
Glad you liked it!
I have done Mountain dogs novice training program after every show I’ve ever done as kind of a transition program and the reactive pump program once before as well. I’ll be using the novice program again to get back into lifting after recovering from my second shoulder surgery in 6 months. I can’t recommend these programs enough, been going back to them since 2014! Cheers John 👌🏻
You mean the
Week 1 - upper lower upper
Week 2 - lower upper lower
Program as the novice Program?
Saran that’s the one! Great program for novice and experienced lifters if you add a day of your own/any additional accessory work
Amazing explanation, thanks a lot for sharing. It makes all sense to me. Just curious to see how to apply these principles when training several muscle groups in a single session. For instance, in a Push workout, would you go through all 4 phases for chest, and shoulders, and triceps?? Wouldn't it result in endless workouts??? Thanks again professor ;)
it's coming
What if you can lift heavier with perfect form, but don’t feel the muscle work as well with light weight? Is it all about feeling the muscle?
depends on exercise...compound movements dont feel same as isolation movements
mountaindog1 yeah okay thanks.
Im a amateur lifter and i have bought Gamma Bomb from John. Its the most fun Ive had ever in training and also the most progress, i really started to develop a bodybuilder body (instead of a powerlift/fitness body), you build quality muscle. Its not cheap, but Ive ran it 3 times now, so im getting my money worth. Would recommend!!!
What a great video .... thank you. Can’t wait for the follow ups. Looks like your health is back to 100%. Really great to see.
Thanks John very Good points to bodybuilding!You speak truth with so much experience while being humble at the same time😉appreciate all your insight and workouts👍🏽💪🏽thank you!
My pleasure
I dont use his routines bc im a poor student but after watching him lift and incorporating these tenants i took from other videos it was a game changer. and while i feel i get a way better pump and tear up the muscle, the biggest difference ive noticed is not getting injured. this has made me be able to get so many more session in because im not having to take time off for an injury and nothing is more anabolic than consistency.
Depends on your experience level I highly recommend checking out warlock. Cheap and amazing program
It is necessary take glucosamine supplements when a person does heavy weight workout? Age 32, no history of disease or no past injury
i prefer UCII collagen
Ok thanks a lot for reply, but may I know what's the major difference between the 2 of them? Its 90% same?
John there are 5 movement not only simple and compound. This is ridiculous 😒 what they put you through. 😒
I've used this method for years and it always works for myself and others. You're the best!
I watched this 4 times just to fully understand this concept of training. I will try this .
John - does this mean 4 different exercises, or can the phases cross the same exercise, but different rep/wgt ranges?
there is some overlap - you'll see as we go
Do u have any programs for only dumbells and a bench for home training now and days with COVID and all not sure I’m ever going to a gym
Hello John,
first of all thank you for everything you do, explaining bodybuilding and the "mountain dog way" :)
One question I would like to ask if it´s ok.
I had quite a very long pause and would like to start training again. I heard about the muscle memory effect.
Having the muscle memory effect in mind, should I start training again like a total beginner? Which training programm of yours would you recommend?
Thank you very much for your work John and God bless you and your family.
Greetings from Germany,
Dominik
My understanding is that it's perfect for anyone who's struggling on building muscle in certain areas and really needs knowledge from science, the streets, and almost completely devoid of the mainstream. In reading your articles on a lot of your experiences in training, it teaches the person who really wants to build muscle that the mainstream exercises may only work for you because you have good genetics in that area of the body. With other muscles, you may have to use other means in training.
this man just gave an entire course for free and condensed it into 20 mins. wow. gone too soon.
This video is powerful, I've been having some problems structuring a good training plan, but this really gives an amazing foundation and framework, thanks John!
Thats why i loved John. He had studies and science but also admitted we tend to get too hung up on the micro details and forgot to put in the hard work.
Its always an argument about what "studies" show but at the end of the day what works best for you may be the exact opposite of what a study shows
Fantastic video as usual. Nerdy question about your shirt at 16:20 - I always thought that quote was from Uncle Ben, not Spider-Man himself. Is that right?
you are correct
Love the videos John informative as always, would love to see yourself and Jordan Peters have a conversation on a podcast somewhere I’m constantly going back and forth your accounts getting info !!
Maybe one day!
Alright hi everybody.
Rest in power, king.
First image that pops in my head when I think of "Mountain Dog Training" is Evan Centopani puking after Bulgarian (death) squats lol
Mountain Dog is John Meadows' approach to bodybuilding what Dave Tate's is to powerlifting.
RIP
My gym is still closed but I CANNOT WAIT to get back in there to resume John's Gamma Bomb program!
Respect sir. You are my PT.
How does this channel not have 1 million+ subscribers already? His information is so useful, everyone who wants to build size and strength should follow.
Thanks John! Great advice, I've been pre exhausting too much I think, gonna focus on activation more insteadto start.👍
Because hard work pays off... btw learned cluster sets from you could not thank you enough
Love how informative you are John.. this will be a good series
More to come!
RIP