mountaindog1 great video. I really like this system. Ive neen doing it a while. If Im really hurting you can take a day off between each day and you still train one bodypart twice a week. I tend to do push, legs, pull, off, push, off, legs, pull, off, etc. Seems to work best for me.
Loved it, can you please do a pull workout.I have a question that i hope you can answer do you have to pick your split according to wether you are natural, so if you use enhancements can you do P/P/L. or its about intensity, frequency & recovery that you have to consider. Thanks
Edgar Jarroush no. Natural doesnt make a difference. I was making same gains prior to trt treatments. People think steroids help more than they do. It only helps recovery time perhaps between workouts. If you give yourself 4-5 days rest between each pull, push, leg day you will recover fine. I do 33 sets total yesterday on my pull day. 9 for biceps, 4 forearms, 15 for back, 4 for resr delts, 3 for traps, 2 lower back.
Edward Fortae thanks a lot buddy. I needed this cleared up i am on trt as well and i guess going of your experience what your saying i should just do the split that works for me dont worry about all the this split is for natural and this for enhanced..i always did think all test does is help me recover quick.
Edgar Jarroush yes. The push, pull, legs is great because you can take a day off between each day and you still train one bodypart twice a week. If I were you Id start by doing this: day1 push, day2 legs, day3 pull, day4 off, day5 push day6 legs, day7 off, then begin day8 pull, day9 off, then start from the begining again. Rotate on a 9day split. It will be right between to much recovery and to much training. If you feel to tired throw in a few more rest days between push and pull. If you feel your recovering fast do it as a 3 day on 1 off split. I do that depending how Im feeling. Im 44 230lbs at 5'8" about 15% bodyfat. I like high volume so tend to rest a little more between days. Once I stop getting sore I take a day or two of rest out. When I start to get sore again I throw a couple rest days back in. Listen to your body. It tells you more than snyone else could. ;)
Good video. You have to respect this man.. his videos display his true character and never seemed to be as if he’s talking over you or down to you. Every video I’ve seen seemed as if you’re training right along with him. Best thing I’ve learned is to surround yourself with ppl who know more to keep your interest and mind constantly towards a future goal. I’m currently dealing with a couple medical problems from a injury from work but I cannot wait to touch steel again- watching these keep me motivated and interested in advice and exercises I’ll soon be undertaking. I just seen a video from Toronto expo.. wonder what place he finished it... maybe was a yr ago.
No bullshit. No shiny new gym machines and training methods. Only pressing and good old bar work. That's what I'm talking about ... Part II: TODAY I actually tried this workout. Better than I thought, a really good pump and I think it can easily build mass.
Thanks Mountain Dog for all the great workouts and tips. Been using some in my training and have loved it so far. Love how insightful you are and how you explain the reasoning behind your exercise selection.
Mr. Meadows- You are the shit! I’m in my 40’s and I’ve been working out on and off for years. Now, I’m pretty religious with it and having followed the many likes of ‘well rounded’ iron connoisseurs. You are by far the best guide to well structured workouts. Love the explanations and the many insights you provide. Much respect and keep IT coming Daaaawg!
John, you might think Im crazy but I do push pull legs and love it. However I do am and pm workouts. I do triceps am, chest and shoulders pm. Same with pull. Biceps am rear delts, back, and traps pm. Its backward from what most pros say but it works amazingly well for me. "Tri" it. Lol
Thanks for the great video, John. So many compound movements and very low isolation, is that okay? I noticed you said we should mostly use dumbbells if we have injuries but what about isolation purposes? I find that a shoulder dumbbell press seems more logical after my first barbell compound movements. Also I usually train my rear delts with the pull day, I thought that's how it was supposed to go, and training front and side delts on the push days. Thanks again for the workout, John!
Gosh you make those weight seem light John! I love doing dumbbell decline presses but have never tried it with a barbell before. It is advisable for females to stick to incline and decline when training chest rather than flat bench? I get better results doing it both ways and not so much on a flat. Great tips as always thank you
I see a lot of experts hitting rear delts with dumbbells. I am using a machine and was wondering if I'm losing out on some gains doing so. Kinda hoping you say no cause I hate bent over exercises.
I remember a vid of you at elitefts doing the cage press back in the day! Any plans to do vids there in the future? Would be cool to see some of the unique equipment
What do you think about upper/lower splits for late intermediate/advanced lifters who tend to respond better on lower volume and/or for those who can train only 4 days/week? Would you recommend to keep the upper/lower routine or would you recommend them to do push-pull-legs and repeat one these workouts each week on the fourth day of training?
Great video as always! I recently bought your arm training manual, and have been thinking about how I would incorporate it into my current training. I have separate days for both chest and shoulders, so doing them together I wasn't too crazy about, and I do a good amount of volume. But this gives me a better idea how to do it, though still much less volume. But for a 6 week training cycle, less volume for chest/shoulders, might be good, can't hurt. My question is, would you recommend rotating some flyes/pec deck work for chest and more laterals/front raises for shoulder for those 6 weeks? My shoulders are beat up from years of powerlifting, though lately feeling better.
I love high volume workouts so when training with frequency (ppl) over volume to change things up I know It helps myself mentally to think of the overall weekly volume as opposed to volume per muscle group per workout. So if doing two push workouts a week with only 9 sets chest in each workout I just look at it as splitting up a 18 set chest workout into two different days of 9 sets each. This helps me feel better about it and puts me in a more positive frame of mind
John do you typically pair the rear delts on the push day? Novel idea, I tend to stick em on pull. But then I also often do like band pullaparts with a rehab band or miniband between chest sets.
Hi Mountain Dog! Ive just recently started a Push Pull Leg workout rountine....would using the smith machine for Shoulder press be a good alternative to barbell press? Maybe do 3x8 instead of 3x4reps?
Got it. I didn't watch the last part before the comment, if you do push rest pull legs then of course rear delts can easily be trained on push. thank you for all the knowledge you give us!
Hey John I strained my left pec yesterday doing decline bench presses. 24 hours post injury, I don't see any bruising or discoloration or swelling or anything like that, so hopefully it is a simple strain. How would you treat an injury like this? I am on a budget (college student, ha) so I probably cannot afford to see a Doc right now if I have to. But what would you do to treat a pulled pec?
I have a question about PPL workout, when we do push workout we focus mainly on the basic exercise, and neglet isolation moviment. I always wonder if lateral deltoids have enough stress with this workout. When i do shoulder i dedicate one day to shoulders, is it an error? Anyways i really appreciate your video. Thank you
mountaindog1 gotcha, btw I love the tricep work on the assisted pull up machine. I first saw that being used for such by dave tate. He did 100 reps working from weakest movement to strongest. Brutal but unfortunately not every gym has it
is there a way that every time this guy uploads a video it automatically gets added in my gym playlist on youtube? coz i figured long ago I only need advice and tips from this expert and Athlean x ✌🏻👌 until then i’ll like and add manually 🙈🤭😐
Would you recommend weighted dips instead of those assisted dip machine presses - and would you put your workouts in a written format in this section to make it easier to incorporate 🤣 ( as if your not doing enough already) - cheers fella
Wow again thank you John a complete break in the normal routine. Will absolutely do it. 😂 Lighter on the weight thou for now. Thank you for sharing John.
honestly if you're natural, you cant really do this workout. 4 presses? there wont be anything left in the tank after the first 3 hard sets of that first press exercise. the only people i see doing multiple pressing movements are those on PEDs or gifted naturals. sure you can do them, but they most likely aren't doing much because they move the same weight. so basically this workout is great for those on something. personally i wouldnt even do this when i WAS on something. in fact i actually like to further split up my bodyparts to be able to lift maximum weight with good form. if i did incline presses, my shoulder press would suffer after that and so because of that, if i continued with this workout regimen each week, i could increase the inclines over time but my overhead press would not, and the result would be my chest growing and not my shoulders..just a word of advice. when you're on something, you have more strength, recovery capabilities and muscular endurance.
For more great workouts click the link: th-cam.com/play/PLNAUreWTt_SgI0y8tiJuYCTWnMqNmymYk.html
mountaindog1 great video. I really like this system. Ive neen doing it a while. If Im really hurting you can take a day off between each day and you still train one bodypart twice a week. I tend to do push, legs, pull, off, push, off, legs, pull, off, etc. Seems to work best for me.
Loved it, can you please do a pull workout.I have a question that i hope you can answer do you have to pick your split according to wether you are natural, so if you use enhancements can you do P/P/L. or its about intensity, frequency & recovery that you have to consider. Thanks
Edgar Jarroush no. Natural doesnt make a difference. I was making same gains prior to trt treatments. People think steroids help more than they do. It only helps recovery time perhaps between workouts. If you give yourself 4-5 days rest between each pull, push, leg day you will recover fine. I do 33 sets total yesterday on my pull day. 9 for biceps, 4 forearms, 15 for back, 4 for resr delts, 3 for traps, 2 lower back.
Edward Fortae thanks a lot buddy. I needed this cleared up i am on trt as well and i guess going of your experience what your saying i should just do the split that works for me dont worry about all the this split is for natural and this for enhanced..i always did think all test does is help me recover quick.
Edgar Jarroush yes. The push, pull, legs is great because you can take a day off between each day and you still train one bodypart twice a week. If I were you Id start by doing this: day1 push, day2 legs, day3 pull, day4 off, day5 push day6 legs, day7 off, then begin day8 pull, day9 off, then start from the begining again. Rotate on a 9day split. It will be right between to much recovery and to much training. If you feel to tired throw in a few more rest days between push and pull. If you feel your recovering fast do it as a 3 day on 1 off split. I do that depending how Im feeling. Im 44 230lbs at 5'8" about 15% bodyfat. I like high volume so tend to rest a little more between days. Once I stop getting sore I take a day or two of rest out. When I start to get sore again I throw a couple rest days back in. Listen to your body. It tells you more than snyone else could. ;)
So sad you’re gone John! RIP brother.
25 years in the trenches of gains and I gotta say John Meadows is always on point with what he's preaching here in Irondom
thank you!
John Meadows Seems to be such a nice, friendly and wise dude!
Much appreciation from the Netherlands !
Ook Nederlands
Good video.
You have to respect this man.. his videos display his true character and never seemed to be as if he’s talking over you or down to you.
Every video I’ve seen seemed as if you’re training right along with him. Best thing I’ve learned is to surround yourself with ppl who know more to keep your interest and mind constantly towards a future goal.
I’m currently dealing with a couple medical problems from a injury from work but I cannot wait to touch steel again- watching these keep me motivated and interested in advice and exercises I’ll soon be undertaking.
I just seen a video from Toronto expo.. wonder what place he finished it... maybe was a yr ago.
thank you!
"I kinda surprised myself there." No surprises here , you're a champion sir!
The Mountain Dog with no mercy on the uploads lately, and I love it haha. You’re killing it.
you guys are wearing me down..haha
this is pure gold.. running a little behind but catching up. really enjoy your content. don't stop!
thank you!
No bullshit. No shiny new gym machines and training methods. Only pressing and good old bar work. That's what I'm talking about ...
Part II: TODAY I actually tried this workout. Better than I thought, a really good pump and I think it can easily build mass.
Quickly becoming my favourite workout channel. Always giving fresh ideas and advice to incorporate into my workouts.
Enter sandman.. nice music when we are working out in the gym.
I absolutely love your videos. Thank you for all the great content!
Thanks John :)
PPL- Push progresive overload WO
1) DB flat ChestPress 5x15reps ( warmup-medium weight)
2) BB Decline Press 3x10reps
3) BB FlatPress 3x8reps
4) BB InclPress 3x6reps
5) BB OH Press 3x4reps (cage/explosive)
6) Superset 3x 10/15reps
< TricPushdown (dips assisted machine)
< DB RearDeltFly
Damn you John! It was push day today!! Doing it again on Friday, so will definitely give this a try!
What a cool workout! :) I will definitley try it, thank you for all the videos, coach!
Solid push workout .. definitely going to try this one out. Keep them coming
I would add flies to this. Great workout
Thanks Mountain Dog for all the great workouts and tips. Been using some in my training and have loved it so far. Love how insightful you are and how you explain the reasoning behind your exercise selection.
welcome!!!!
really nice work out , i do a lot of pull work out, i will include this once in a while to do a push work out .
When your calves were pressed against the decline bench pads they looked otherworldly lol.....you've motivated me to up my calf frequency.
Mr. Meadows- You are the shit! I’m in my 40’s and I’ve been working out on and off for years. Now, I’m pretty religious with it and having followed the many likes of ‘well rounded’ iron connoisseurs. You are by far the best guide to well structured workouts. Love the explanations and the many insights you provide. Much respect and keep IT coming Daaaawg!
Thank you for the kind words!
Man, your form on bench is flawless.
thank you, gotta stay healthy!
Awesome PUsH workout! I am so doing this tomorrow.
Damn you make those weights look light.
Ok just hit the like button. Now time to sit back, relax, and enjoy the content.
Exact what should being taught just like these video..just left gym and did routine.complete wrk out.thank you
My fav fitness guy on TH-cam ( slightly more than Scooby )
excellent content Man , keep up the good work , respect from Morocco :D
John, I look forward to your videos everyday. Thank you so much for the content.
you bet!
Excited for the Pull Workout
this week
great video as always
Awesome advice here .... thanks for sharing John.
you bet
Ready to have some real pecs after this video, gonna hit some multi angle chest tomorrow, man I love this channel.
thank you!
Awesome thanks for sharing
John, you might think Im crazy but I do push pull legs and love it. However I do am and pm workouts. I do triceps am, chest and shoulders pm. Same with pull. Biceps am rear delts, back, and traps pm. Its backward from what most pros say but it works amazingly well for me. "Tri" it. Lol
if it works, thats all that matters
Excellent John! Hope to see a pull session!
this week :)
Me to. I do like to keep front and side delts on chest and rear delts on back. I use rear delts as a break between traps.
John! You are uploading ridiculously good content nearly everyday. How are you keeping that rolling? Impressive sir.
Great work out stragedy never done those excerises all together going to give it a try
Only bodybuilding channel I watch.
Thank you!
Thanks for the great video, John. So many compound movements and very low isolation, is that okay? I noticed you said we should mostly use dumbbells if we have injuries but what about isolation purposes? I find that a shoulder dumbbell press seems more logical after my first barbell compound movements.
Also I usually train my rear delts with the pull day, I thought that's how it was supposed to go, and training front and side delts on the push days.
Thanks again for the workout, John!
Awesome info!
Gosh you make those weight seem light John! I love doing dumbbell decline presses but have never tried it with a barbell before. It is advisable for females to stick to incline and decline when training chest rather than flat bench? I get better results doing it both ways and not so much on a flat. Great tips as always thank you
personally I'd go with what gives YOU the best results :)
Always good stuff
Love your videos my friend, had lots of great results since finding you👍
Awesome video - John - could you please put examples of these for both pull and legs. So basic and looks like a super enjoyable workout
patience my friend - in progress
mountaindog1 sounds like a perfect lean mass gain program and looks crazy fun once all the workouts come together:)
Great tips thanks
Great video
In a million years I never would have thought of using the assisted dip machine what way.
I fuc.in love this guy. John brought me back from the dead. I hope we workout in Houston. Old man style.
thank you sir!
Great content thanks
I see a lot of experts hitting rear delts with dumbbells. I am using a machine and was wondering if I'm losing out on some gains doing so. Kinda hoping you say no cause I hate bent over exercises.
I prefer machine
Great workout. Can we see similar pull/legs workouts? Thank you
tons of legs workouts on here!
Your right, Thank you for all the great content !
Awesome routines!! Keep it old school 💪💪
Love you bro.
DAMN do I miss this guy. The ultimate guru uf there ever was one. And one HELL of a standup guy. So fucking missed. Love ya big dog!
Always love seeing new routines to try. Just curious how would you incorporate flyes, side raise, in to the week. Thanks
i would do flyes on push day as it's a chest movement - side raise you could do either day but i'd likely do that chest day too
I remember a vid of you at elitefts doing the cage press back in the day! Any plans to do vids there in the future? Would be cool to see some of the unique equipment
yep - they are making a comeback
Your awesome 🙂
Great workout, thanks for sharing... may I ask how long do you rest between exercices, sets and supersets?! 🤗
3 minutes
you are a beast greetings from belgium do you have and old scool pull day thanks man
coming this week
Your opening word "alright!" almost sounded English mate ;) Thanks for putting these vids out here John.... love 'em :)
Mountain dog for president :)
Can you do a pull and legs for progressive overload??
Friday :)
What do you think about upper/lower splits for late intermediate/advanced lifters who tend to respond better on lower volume and/or for those who can train only 4 days/week?
Would you recommend to keep the upper/lower routine or would you recommend them to do push-pull-legs and repeat one these workouts each week on the fourth day of training?
Great video as always! I recently bought your arm training manual, and have been thinking about how I would incorporate it into my current training. I have separate days for both chest and shoulders, so doing them together I wasn't too crazy about, and I do a good amount of volume. But this gives me a better idea how to do it, though still much less volume. But for a 6 week training cycle, less volume for chest/shoulders, might be good, can't hurt. My question is, would you recommend rotating some flyes/pec deck work for chest and more laterals/front raises for shoulder for those 6 weeks? My shoulders are beat up from years of powerlifting, though lately feeling better.
yea you can absolutely do that
I love high volume workouts so when training with frequency (ppl) over volume to change things up I know It helps myself mentally to think of the overall weekly volume as opposed to volume per muscle group per workout. So if doing two push workouts a week with only 9 sets chest in each workout I just look at it as splitting up a 18 set chest workout into two different days of 9 sets each. This helps me feel better about it and puts me in a more positive frame of mind
Awesome
awesome stuff! any ideas for an alternative tricep exercise as I don't have the machine he used?
I'll answer for John here ;). You could do a close grip bench push up, v-bar triceps pushdown, or even a JM press--all of which are similar in nature.
Hello mr Meadows , is it ok to rest between sets 2-3 min ? Best regards from Portugal
yes
John do you typically pair the rear delts on the push day? Novel idea, I tend to stick em on pull. But then I also often do like band pullaparts with a rehab band or miniband between chest sets.
Different but makes sense!
John do you have any programs that emphasize building strength? ex. progressive overload in terms of more weight on the bar each week?
yes it is called program X
mountaindogdiet.com/programs/program-x/
Hi Mountain Dog!
Ive just recently started a Push Pull Leg workout rountine....would using the smith machine for Shoulder press be a good alternative to barbell press? Maybe do 3x8 instead of 3x4reps?
Isn't it more beneficial to train rear delts on pull day? Since you get activation anyway when doing back?(If you do push/pull/legs 2x a week)
yea I just think along the lines of shoulders = push, but yea you are absolutely right sir.
Got it. I didn't watch the last part before the comment, if you do push rest pull legs then of course rear delts can easily be trained on push. thank you for all the knowledge you give us!
Hey John I strained my left pec yesterday doing decline bench presses. 24 hours post injury, I don't see any bruising or discoloration or swelling or anything like that, so hopefully it is a simple strain. How would you treat an injury like this? I am on a budget (college student, ha) so I probably cannot afford to see a Doc right now if I have to. But what would you do to treat a pulled pec?
I rest it....do NOT stretch it hard -- will make it worse..give it 2-3 weeks and start back LIGHT
I have a question about PPL workout, when we do push workout we focus mainly on the basic exercise, and neglet isolation moviment. I always wonder if lateral deltoids have enough stress with this workout. When i do shoulder i dedicate one day to shoulders, is it an error? Anyways i really appreciate your video. Thank you
not an error. I could just as easily have done the rear delts with pull day, and done side delt on push day
when i vary angles on my press, my technique really goes awkward… althought i usually start with incline and follow with flat
takes a set or two to get the hang, I know what you mean
I keep meaning to ask, what brand elbow supports do you recommend? I have a sore elbow during presses.
Iron rebel elbow sleeves
Thanks, ordered!
Are you doing decline, flat then incline in that order as you're going from your weakest to strongest lifts?
not really - you could do the opposite...as well
mountaindog1 gotcha, btw I love the tricep work on the assisted pull up machine. I first saw that being used for such by dave tate. He did 100 reps working from weakest movement to strongest. Brutal but unfortunately not every gym has it
Dave and I used to do them with a medicine ball on the pad too
mountaindog1 ah yes I remember him saying how wrist friendly they were. I did them like that as well. Got some weird looks but man they're effective
is there a way that every time this guy uploads a video it automatically gets added in my gym playlist on youtube? coz i figured long ago I only need advice and tips from this expert and Athlean x ✌🏻👌 until then i’ll like and add manually 🙈🤭😐
Do you have complete workout plans or do you sell them?
mountaindogdiet.com/category/programs/
mountaindog1 thanks I will be signing up for the 1 year decomposition package
When I buy the program will I have access to it forever? I’m also looking at the 28 days later workout as well.
yes you get link to program to dowload
Great workout but by definition rear delts are a pull muscles, are they not?
that is true :)
By the way is there enough side delt in this workout?
Side delt gets hit in the OHP, but it'll be pull dominant. Upright rows for instances, and raises.
I wanna ask , why you didnt lateral raises?
Never thought if that for triceps im gonna try it. Fyi you destroyed the 275 incline lets see 315 on a heavy day !
I'll try!
Would you recommend weighted dips instead of those assisted dip machine presses - and would you put your workouts in a written format in this section to make it easier to incorporate 🤣 ( as if your not doing enough already) - cheers fella
whichever you feel best....sometimes regular dips hurts people shoulders etc...
I dont have a decline bench but I have been doing my dips first then flat then incline and OHP last. But I think my Volume is to high.
Please do a pull workout please
this week
Thank you so much, Can't wait
I I need instruction on stomach exercises please mr. Meadows
ELOY GARCIA I second that!❣️
CONAN THE BARBARIAN SOUND TRACK ( THE ORIGINAL) ✔
+ JM Utube video ✔
= GET TO THAAA CHAAAPAAAAA!!!!
First to like your Video Brotha! Im gaining alot of gainz on yiur tips!! Ill send you my transfprmation in August. Thanks MountainDog!
Wow again thank you John a complete break in the normal routine. Will absolutely do it. 😂 Lighter on the weight thou for now. Thank you for sharing John.
why the belt for a push workout?
Mushles
Naniii? Stronger on incline?? That's peculiar.
crazy right!
strong shoulders
honestly if you're natural, you cant really do this workout. 4 presses? there wont be anything left in the tank after the first 3 hard sets of that first press exercise. the only people i see doing multiple pressing movements are those on PEDs or gifted naturals. sure you can do them, but they most likely aren't doing much because they move the same weight. so basically this workout is great for those on something. personally i wouldnt even do this when i WAS on something. in fact i actually like to further split up my bodyparts to be able to lift maximum weight with good form. if i did incline presses, my shoulder press would suffer after that and so because of that, if i continued with this workout regimen each week, i could increase the inclines over time but my overhead press would not, and the result would be my chest growing and not my shoulders..just a word of advice. when you're on something, you have more strength, recovery capabilities and muscular endurance.
A squat isn't a Push?
Awesome