I just love watching Missy. She's a beautiful combination of beauty, cuteness, strength and joy. Can't wait to start watching her prep updates! Thanks for sharing this with us, Coach!
Working out with you for a full week is on my Bucket list of things to do! You're the Man Mr. John Meadows!! Thank you for all you do, teach & post on here. Hopefully people realize how lucky they are to have this at their disposal.
John's amazing: he brings something new in every video to change up the workout routine and keep the body guessing. Plus, sharing his experience with stellar athletes like Missy is unmatchable. Keep up the great work, John :)
The thing is, when doing the front raise with the plate like you did it, it will work the spinal erectors that are responsible for thoracic extension really hard once you get over and past the head. Which can be a major weak point especially for people that have a rounded back. I modified this exercise on a inclined bench, with the chest facing the bench (and dumbbells because thats what I have.) With the incline bench, the lower spine will be fixed so this will only work the mid back spinal erectors responsible for thoracic extension, once the arms are parallel or beyond the head. Its one of the best ways to isolate those muscles. Thanks John for the creative influence, until now I had no good way to target those muscles!
3:26 - This is THE BEST loaded stretch exercise I've ever done for my lats. I started doing them in 2017. I only had to do them for 3-4 weeks, and my lats were already starting to pop out by then!
I do that ‘horizontal shrugs’ a lot, loves the exercise for putting more emphasis on my mid traps. I found the best way to do it is using a trap bar. No special equipment needed.
I really like that you train right along with the athletes so we can see your form on these as well. I learn so many great tips from you!! THANK YOU FOR SHARING SO MUCH!!! 🥰💪🏋️♂️
Love these workout series showing some exercises that are not typically done/known! Not sure if you've done it yet but a non typical chest workout would be awesome to see/try!
That unilateral land mine row and those lat stretches will definitely be incorporated into my back workout starting on back day tomorrow! Missy is definitely body goals!
Coach just put Theresa Ivancik through an almost identical V-taper routine about a week ago. Theresa and Missy both have that great upper back width and taper so they're doing something right. Incorporated the pulldown move and, of course, the single arm barbell row. Just need that cambered bar and bench combo for rows.
I'm doing all of this! New subscriber!!! Just found you tonight researching essential amino acids. You've got some really great and informative content and I'm loving it! So thank you! And keep up the great work 💋💋💋❤️💪🏿
Actually,this is great workout. Lots of variety and creative exercises. I have to try some of these,especially the "stretchers" and trap exercise... Great video,coach. :)
@@Miiike same! I'm in the comments with you a lot. Just changed from my real name so I can start uploading progress from everything I like to do. Gym, posing, guitar vidga games etc
Its crazy i ran into him at my gym in wichita ks saturday morning. Totally couldnt beleive it that made my week totally am stoked to get that opportunity
Its simple. Example Warm up: 5-10 mins cardio your choice Mobility +dynamic stretching depending on what you need Supinated wide grip lat pulldown or pull ups, as a warm up to tune in the lats, posterior deltoid, teres min n maj, mid traps Working sets 1. Seated cable single arm lat pull ins (Lats) 2. Seated middle trap pull ins on dual cable pulley (mid traps) 3. Standing cable rows using 90deg incline bench to stabilize. (Posterior delts+ teres min m maj) 4. Standing or seated dual cable 45deg rear deltoid flies, chest up, total scapular retraction, neutral spine w slight posterior tilt) (rear deltoid fibers) 5. Cable shrugs (dual cable cross machine) And you can even toss in a few seated bench dumbell back extensions for the low and mix back extensors (these do not need much) That's an example of a "back day" that could be used to train absolute bodybuilding legends. Sets/reps/intensity/timed eccentrics/ frequency/duration; all the variables can be tweaked independently.
Solid vid. Mixed thoughts on that bench though, at least as demonstrated in this vid. Missy's lower back is relaxed during the movement and even if her chest is braced against the pad, lower back is still vulnerable to injury. The way John demonstrates the row is better, but at the end of the rep in the eccentric part of the rep, his lower back is infact rounding out slightly, just got to be careful. Those horizontal shrugs can be done with dumbbells, just watch the lower back.
You're the best John! Would the horizontal shrugs work with the shrug machine if I step on a box (I'm on the short side)? Also is hand position important when doing the last exercise (leaning plate raises)? I'm trying to think what equipment I can use at the gym. Thanks in advance!
Elite FTS seems like a paradise...if paradise was a place you visited to get your ass kicked. Great job as always to Missy. Sending you some encouragement from Pittsburgh area. Go get 'em champ!
I always learn something new or something I have forgotten the second I watch one of your videos and when I bring some of these movements to the gym with me some of the younger fellas look at me like I have three heads, then the next think you know I can see them in the mirrors behind me doing the same things lol.
John, This is the second video where I've seen you use chains on a landmine one-arm row (@1:55), and I'm still not clear why. My understanding is that with rows, you're strongest at the start of the rep when your arm is extended and get progressively weaker as you pull your arm back towards you. If that's the case, then the chains would get heavier as you get weaker, rather than the usual accommodating resistance scheme where you try to match the resistance and strength curves. I did hear you say in another video, which involved a machine that allowed you to adjust the resistance curve through different settings, that you sometimes set it so that you get more resistance where you're weaker, which allows more momentum at the start so you can lift heavier at the top, even though you're weaker there, which I guess would be a kind of cheat move, in this case a cheat row. It doesn't appear, though, that you're using a lot of momentum on these reps. So why would you want resistance and strength curves to be in complete opposition?
Yea completely correct. The only explanation i can come up with is that we're basically emphasizing the eccentric/stretch in almost every exercise in this workout so this might just be to specifically overload the contraction / shortened position. But another thing you have to keep in mind is that landmine actually gets easier as you go up because of the relation of bar axis to line of force so i would guess that chains only make it so that it's equally challenging throughout the rep. My 2 cents
Dude I thought I was the only one. Whenever I show my friends this shit they think it’s gross. Maybe it’s cause I’m a bodybuilder but I don’t know why it’s so fucking sexy
Hey John, I’ve been having issues sleeping and I’m not sure if I’m overtraining because I was able to lift a good amount of weight. Should I take a deload week? Or a few days off?
I just thought of this. I wonder if having someone touching the specific area youre trying to target develops a better mind muscle connection. Ive personally always felt like it does. Maybe having something to do with receptors sending signals to your brain to target that muscle because theres pressure there... interesting.
John, I heard you make a comment about getting migraines from vertical shrugs. I do too... any other recommendations to still get in trap work and not getting migraines?
![ทุกครั้งที่หลับตา (Lucid Dream) - AYLA's [ Official MV ]](http://i.ytimg.com/vi/4i1OBAQyv58/mqdefault.jpg)
0:33 Prone Bench Rows
1:43 Unilateral Landmine Rows
3:27 Stretchers
4:57 Straight Arm Pulldown (partial ROM to focus upper lats more)
6:00 Horizontal Shrugs (shrug back not up, maintain flat back and tight lower back)
9:05 Seated Forward Lean Plate Raises (get plate behind your head, full ROM)
Thank you
You're awesome
Thanks!!
You’re the best NicoDevs
Thks
so sad he's gone😖. Still watching on a daily basis, so much knowledge! RIPJohnMeadows 🙏🙏🙏🙏🙏
John... Missy is da bomb... she is one of a kind and super strong!! So happy for her being #1 in the world... she earned it!!!
she is something else:)
Two of my favorite fitness gurus in one place. I love it. I use all of John’s workouts, lost 50 lbs so far, on the road to 199 from 265, Let’s go !!!
Until this channel, I’ve never seen such cool different exercises!
I’ve tried some of the routines and can see a difference already.
Such a legend!
I just love watching Missy. She's a beautiful combination of beauty, cuteness, strength and joy. Can't wait to start watching her prep updates! Thanks for sharing this with us, Coach!
She looks like a dude
@@jasbdfx4866 not even close, her face doesn’t look masculine
Anyone else feel like John looks like a beefed out Mark Hamill aka Luke Skywalker! 😂
The Gains is with him, always.
Luke swolewalker
Literally everybody else. Every time I send one of his video to someone I'm like: "Let Mark Hamill explain to you how to do X"
Belter
Omg you're right!?!
Working out with you for a full week is on my Bucket list of things to do! You're the Man Mr. John Meadows!! Thank you for all you do, teach & post on here. Hopefully people realize how lucky they are to have this at their disposal.
Watching her back muscles when she did the plate exercise was amazing. You can really see how good her movement is.
One of the best athletes on the planet. Go Missy!
John's amazing: he brings something new in every video to change up the workout routine and keep the body guessing. Plus, sharing his experience with stellar athletes like Missy is unmatchable. Keep up the great work, John :)
I used that prone bench every time I've ever gone to S4/S5. Love it.
I freaking like her! I saw Missy win the Gold and was so proud!
Like you too, John :)
The thing is, when doing the front raise with the plate like you did it, it will work the spinal erectors that are responsible for thoracic extension really hard once you get over and past the head. Which can be a major weak point especially for people that have a rounded back. I modified this exercise on a inclined bench, with the chest facing the bench (and dumbbells because thats what I have.) With the incline bench, the lower spine will be fixed so this will only work the mid back spinal erectors responsible for thoracic extension, once the arms are parallel or beyond the head. Its one of the best ways to isolate those muscles. Thanks John for the creative influence, until now I had no good way to target those muscles!
3:26 - This is THE BEST loaded stretch exercise I've ever done for my lats. I started doing them in 2017. I only had to do them for 3-4 weeks, and my lats were already starting to pop out by then!
I do that ‘horizontal shrugs’ a lot, loves the exercise for putting more emphasis on my mid traps. I found the best way to do it is using a trap bar. No special equipment needed.
John is the man! Always learn something new with him! 👍👍😁💪💪💪💪🙏
It must be fun to try all those prototype/new pieces from Elitefts
Thank you brother for all the great content. It’s helping me teach my nephew and niece how to properly train.
Perfect! Great lunchtime content! I hit my back 40-50% more than my front upper.
Had to come back after doing this workout....FANTASTIC BACK WORKOUT!!!!!
Always great to see you guys work together!
I really like that you train right along with the athletes so we can see your form on these as well. I learn so many great tips from you!! THANK YOU FOR SHARING SO MUCH!!! 🥰💪🏋️♂️
Love these workout series showing some exercises that are not typically done/known! Not sure if you've done it yet but a non typical chest workout would be awesome to see/try!
New stuff out of John's amazing tricks shop. Tyvm sir! Amazing collab, Missy is awesome!
THE GOAT HAS SPOKEN!!🙌☺️☺️
Love your videos and tips and tricks John!
Keep them coming. We all appreciate this very, very much😁😁✌️
Awesome workout can’t wait to try,good luck with the Olympia!
Followed this today.... it was a killer workout. Thanks John!
Missy is my fav guest. Always smiling.
Love when you have Missy on!!
That unilateral land mine row and those lat stretches will definitely be incorporated into my back workout starting on back day tomorrow! Missy is definitely body goals!
Super helpful to see the program in motion.... easier to put into practice with the demonstrations
John is the goat! So much knowledge! 🙌🏼
Awesome video. Definitely gonna try a few of these today. Thank you!
i been around awhile and that last one is a new one for me - will give it a try today
My coach Missy is a beast!!!!🔥 pray is back day and going to t. This sequence!!!
Some really cool functional equipment there...never seen those kinda machines / bars before...
Much respect to them all. Cannt wait to try these out.
Kinda wanted to just skip to the exercises but missi's smile is just to adorable not to look at
Awesome team right there👊🏽👊🏽
Coach just put Theresa Ivancik through an almost identical V-taper routine about a week ago. Theresa and Missy both have that great upper back width and taper so they're doing something right. Incorporated the pulldown move and, of course, the single arm barbell row. Just need that cambered bar and bench combo for rows.
Thank you John where ever you are 🙏🙏🙏
Big Dog's biceps are popping more than usual today💪🐶
I'm doing all of this! New subscriber!!! Just found you tonight researching essential amino acids. You've got some really great and informative content and I'm loving it! So thank you! And keep up the great work 💋💋💋❤️💪🏿
John and Missy make the best team
Actually,this is great workout. Lots of variety and creative exercises.
I have to try some of these,especially the "stretchers" and trap exercise...
Great video,coach. :)
Love these videos especially with Missy...
This is major major key! V taper helped me tremendously in my show this past weekend 🙌🏻
Bro you are everywhere in the comments lol
@@thejourneyman8890 ayeee Yessir! Trying to get out in this wonderful community more my man
@@Miiike same! I'm in the comments with you a lot. Just changed from my real name so I can start uploading progress from everything I like to do. Gym, posing, guitar vidga games etc
What Did you place? Saw you talk about it 2 days before in another sectiom
@@TrollPductions Thank you for checking back! I won the whole show, Mr. Oklahoma 2021 🙌🏻
Those shrugs could be done with dumbbells on an incline bench or something right? Could be an alternative.
Awesome work out👍😃🏋️♂️💪
Please do another leg workout with Missy! I love you guys so much!!!
Its crazy i ran into him at my gym in wichita ks saturday morning. Totally couldnt beleive it that made my week totally am stoked to get that opportunity
Wow she is huge and seems like a cool ass person! Congratulations Missy on being the champ!
John, can you please do a 'How Hard You Should Train' for back and delts please sir!? Love those videos!!
Love this one. Thank you!
loving the rocking chair in the background
LoL. Have seen that in a couple of videos lately. Must be Dave's newest washed up meathead station.
I'm going to try this on Wednesday 💪
Literally just did back day a couple hours ago ,wished this would've dropped sooner 😂
@ABG You will get this next time its time for back!✌️😁 Cant wait to try this myself🦾
Its simple.
Example
Warm up: 5-10 mins cardio your choice
Mobility +dynamic stretching depending on what you need
Supinated wide grip lat pulldown or pull ups, as a warm up to tune in the lats, posterior deltoid, teres min n maj, mid traps
Working sets
1. Seated cable single arm lat pull ins (Lats)
2. Seated middle trap pull ins on dual cable pulley (mid traps)
3. Standing cable rows using 90deg incline bench to stabilize. (Posterior delts+ teres min m maj)
4. Standing or seated dual cable 45deg rear deltoid flies, chest up, total scapular retraction, neutral spine w slight posterior tilt) (rear deltoid fibers)
5. Cable shrugs (dual cable cross machine)
And you can even toss in a few seated bench dumbell back extensions for the low and mix back extensors (these do not need much)
That's an example of a "back day" that could be used to train absolute bodybuilding legends. Sets/reps/intensity/timed eccentrics/ frequency/duration; all the variables can be tweaked independently.
Missy is so impressive.. just wow, so aesthetic
Solid vid. Mixed thoughts on that bench though, at least as demonstrated in this vid. Missy's lower back is relaxed during the movement and even if her chest is braced against the pad, lower back is still vulnerable to injury. The way John demonstrates the row is better, but at the end of the rep in the eccentric part of the rep, his lower back is infact rounding out slightly, just got to be careful. Those horizontal shrugs can be done with dumbbells, just watch the lower back.
Life goal - to train back with Missy and John. 😊😍💪
Let’s go, big back day!
You're the best John!
Would the horizontal shrugs work with the shrug machine if I step on a box (I'm on the short side)? Also is hand position important when doing the last exercise (leaning plate raises)? I'm trying to think what equipment I can use at the gym. Thanks in advance!
Super workout 💪
For those about to one arm barbell row, we salute you!
Elite FTS seems like a paradise...if paradise was a place you visited to get your ass kicked.
Great job as always to Missy. Sending you some encouragement from Pittsburgh area. Go get 'em champ!
I always learn something new or something I have forgotten the second I watch one of your videos and when I bring some of these movements to the gym with me some of the younger fellas look at me like I have three heads, then the next think you know I can see them in the mirrors behind me doing the same things lol.
The chain is a really good idea.
I’ve always supersetted the straight arm pull downs (with a moderate weight for high reps) with the normal lat pull down, get a nasty pump from it 👍
What a Legend
awesome video
Amazing gym!!!!
John, This is the second video where I've seen you use chains on a landmine one-arm row (@1:55), and I'm still not clear why. My understanding is that with rows, you're strongest at the start of the rep when your arm is extended and get progressively weaker as you pull your arm back towards you. If that's the case, then the chains would get heavier as you get weaker, rather than the usual accommodating resistance scheme where you try to match the resistance and strength curves. I did hear you say in another video, which involved a machine that allowed you to adjust the resistance curve through different settings, that you sometimes set it so that you get more resistance where you're weaker, which allows more momentum at the start so you can lift heavier at the top, even though you're weaker there, which I guess would be a kind of cheat move, in this case a cheat row. It doesn't appear, though, that you're using a lot of momentum on these reps. So why would you want resistance and strength curves to be in complete opposition?
Yea completely correct. The only explanation i can come up with is that we're basically emphasizing the eccentric/stretch in almost every exercise in this workout so this might just be to specifically overload the contraction / shortened position. But another thing you have to keep in mind is that landmine actually gets easier as you go up because of the relation of bar axis to line of force so i would guess that chains only make it so that it's equally challenging throughout the rep. My 2 cents
Excellent question and observation!
Ok that weight belt is Amaze Ballz
Missy!!!!
On the landmines, do you think the lateral position would be more for thickness overall? I was doing them this morning and curious on your thoughts.
Love missy real hard worker ❤
John getting them arms again.
Missys hair is badass
Girls with muscles are so freakin hot. I blame my childhood infatuation with Xena warrior princess.
Dude I thought I was the only one. Whenever I show my friends this shit they think it’s gross. Maybe it’s cause I’m a bodybuilder but I don’t know why it’s so fucking sexy
@@Tinkerbell0320 I find it amazing how strong a woman can actually be if she tried to be. Its almost like art to me. Maybe I'm weird, but I love it.
@@manfalls1521 ya dude same. I think it’s just as beautiful as when I look at frank zane or Arnold. Same level of art to me
@@Tinkerbell0320 yeah definitely thats a good way to put it 👍
Don't forget Chyna
That's such a sexy bench and bar. It's in my wishlist
Hey John, I’ve been having issues sleeping and I’m not sure if I’m overtraining because I was able to lift a good amount of weight. Should I take a deload week? Or a few days off?
Yes I think you should
@@yousefahmad538 should what deload
@@Litche yes deload I had this problem before and I had good strength but I got way stronger after the week of deload
@@yousefahmad538 thx
Grande hermano mio
She shredded
RIP LEGEND 🙏 SALUTE TO YOU KING!!!
Go John Meadows 💪🏽👏
I just thought of this. I wonder if having someone touching the specific area youre trying to target develops a better mind muscle connection. Ive personally always felt like it does. Maybe having something to do with receptors sending signals to your brain to target that muscle because theres pressure there... interesting.
I'm focusing on my v shape, my back and legs are the weakest, so I'm focusing mostly on those spots 💪
John, I heard you make a comment about getting migraines from vertical shrugs. I do too... any other recommendations to still get in trap work and not getting migraines?
John, is there such thing as dry and "wet" carbs as Greg Doucette has explained there are in a video explaining his peak week protocol?
I just might have learned why I'm getting migraines from this video. It's the shrugs I'm doing.
I already have a wide upper body, I'd like to slim it down but keep it toned and cut...is this the rite workout?
Thanks
The rocking chair 🤣🤣
Time to see Missy suffer, again.
But hey, I'm here for it!
Wouldn't you be getting a decent amount of shoulder in those plate raises?
what is the reason for picking the single arm row over the meadows row?
Crazy v taper = genetics + massive testosterone.
Missy 💕🇺🇸💪
Mountain dog 💪🇺🇸👍
Man she has the perfect physique in my opinion. John do you work with or know of any tall women who I could follow?