Top 3 Exercises for the Perfect "Quad Sweep"
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- เผยแพร่เมื่อ 20 ต.ค. 2024
- So you are looking to get the perfect quad sweep but you just don't know how. Well today is your lucky day because I am going to give you my top three exercise to do just that. But just know that the number one thing you need to do is just build up your legs. The bigger the base the better the sweep. Give this a try and let me know how your quad sweep is growing. Also Tag me in the gram with your best quad sweep picture.
For even more tips check out my Leg Training Manual: mountaindogdie...
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IG: / mountaindog1
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John Meadows is an American professional bodybuilder and entrepreneur with an intriguing story. While John now boasts a successful career as an IFBB Pro bodybuilder and fitness company owner, his journey towards the top was extremely difficult.
Growing up, John never met his father, and his mother died at an extremely young age. This meant John only had his grandmother to take care of him. When his grandmother tragically passed away in 1999, John was left alone without his family to support him.
As the years went by, John continued to face new adversities in his life. During his early days in bodybuilding, John suffered from a rare colon disease. After fighting the disease for several months, his colon burst - almost resulting in his death. Luckily, John was quickly rushed to an emergency room where his life was saved. After several months of recovery, John was finally back on his feet.
Coming back into bodybuilding, John used the very obstacles that almost cost him his life as ‘fuel’ to grow stronger. Ever since he recovered from the colon surgery, John has gone on to become a successful bodybuilder, entrepreneur, and inspiration for many people all over the world.
IFBB North American Bodybuilding Championships, Men’s Heavyweight, 4th place
2005
USA Bodybuilding & Figure Championships, Men’s Heavyweight, 13th place
Los Angeles Bodybuilding, Fitness & Figure Championships, Men’s Heavyweight, 4th place
2007
IFBB North American Championships, Men Heavyweight, 16th place
2010
IFBB North American Championships, Men’s Heavyweight, 12th place
2011
North American Championships, IFBB Men’s Bodybuilding: Heavyweight, 9th place
2012
North American Championships, IFBB Bodybuilding: Over 40 - Heavyweight, 2nd place
North American Championships, IFBB Bodybuilding: Heavyweight, 7th place
NPC Teen, Collegiate & Masters National Championships, Bodybuilding: Over 40 - Heavyweight, 2nd place
2013
Masters National Championships, Bodybuilding: Masters Over 40 Super Heavyweight, 2nd place
Masters National Championships, Bodybuilding: Masters Over 35 Super Heavyweight, 3rd place
2014
NPC National Championships, Bodybuilding Heavyweight, 6th place
Masters National Championships, Bodybuilding Masters Over 35 - Super Heavyweight, 2nd place
Team Universe, Bodybuilding Over 40 Super Heavyweight, 4th place
2015
NPC Universe, Bodybuilding Over 40 Overall, 1st place - Earned the Pro Card
Wings of Strength Texas, Bodybuilding IFBB Pro 212, 5th place
Tampa Pro, IFBB Pro 212, 3rd place
Vancouver Pro, Bodybuilding IFBB Pro 212, 5th place
2016
Wings of Strength Chicago Pro, IFBB Pro Men 212, 10th place
Toronto Pro, IFBB Pro Men 212, 10th place
Arnold Classic, IFBB Pro 212, 9th place
2017
#QuadSweep #LegWorkout #JohnMeadows
Rest in peace king, you are still helping the young generations to get in shape
❤️🙏
Amen
Amen brother
How he died?? He supposed to be the healthiest and fittest person…
@@otuzuul77 people die , boy
I knew a girl named Alice who had large inner quads. We would always call her "Vastus Meaty Alice".
Lmaooooo
Lol
F**king amazing mate.
Thats fucking genius
LMA000000
Genetics are huge with sweep in my opinion. Over 20 years in the gym, crushing leg workouts, and I never developed much sweep. Thanks for the information as usual.
You didn't develop much of a sweep cos you nearly always skip leg day, and when you do train them you train like a little bitch!! ..bitch!!
@@davidb8625 lol, okay buddy. Genetics have a pretty large play in terms of the shape of the muscle and in this case we're talking about the shape of a muscle.....
@@SwizyInHD Chill brah, I was only messing.
Genetics is pretty much everything when it comes to a certain "look" which is why I now train for performance instead of aesthetics. As long as I'm not overweight and I'm performing the exercises correctly and I feel good from the exercises I do on a consistent basis, I let the chips fall where they may when it comes to aesthetics.
Effortless Insec Genetics :(
RIP. You will be missed. Love you John. Thanks for helping me through my growing journey 🤜🤛🥂
Still watching your videos for pointers I never would have considered. Thank you Mountaindog, your legacy will live on
"Before we get started, two things: a lot of sweep is in your genetics, and also your legs aren't big enough to worry about sweep yet. Anyway, here we go..."
Thanks John! Telling it like it is lol!
:)
Miss you John always look to your channel first to get ideas on lagging body parts. I’m in the sculpting phase of my quads and sweep. My vastus medialis is a few weeks and plenty of meals behind the whole leg. Not a good look for a wellness competitor. These videos are such gems. 💕💕💕 I am self trained and currently coaching myself nutritionally.
You wear a house Targaryen T-shirt and you got Jon Snow filming you ? I see what you did there xD
Such a great and humble teacher. R.I.P. champ.
How can anyone put a thumbs down for these videos 🤔, always a wealth of knowledge and talks as if he’s your best friend , You need to do a seminar in the UK 🙏🏻
Awesome content, mate. You know a lot, but you're humble and down-to-earth. Thanks for the advices.
He's absolutely right about the squat form. I was using a straight toe with feet under shoulders. I started tinkering and tried a real tight position with the legs. Toes slightly in with little flare out. Finally I tried exactly the form he was talking about and literally two legs days in my quads started to show the sweep. Really happy about that.
You likely just got leaner
@@karloreed3417 Nope.
Any updates on your quad sweep?
Pure and simple. I came here looking for input on foot placement. Everyone has been telling me I was doing it wrong. I used to do it your way, and my legs were A LOT bigger. I'm going back to what i know and what works!
I can understand the importance of the stance/foot&toe position again by your lecture. I'm so grateful.
Been lifting for 30 years. When I have questions, I come to John's channel. His legacy lives on
John,, you're still here,, thanks for your advice... priceless.
This is an excellent routine. A lot of people will argue that it's all genetics. Although this is true with the "comic book hero" look, joe schmoe can still get some ridiculous looking legs. The secret? Stop skipping leg day
This was the first John video I saw, I have been a student since then, even until now that he's no longer with us. I miss you John.
Man, every single video of you is pure gold. I'd be so extremely happy if I could train and learn with you personally... for the passionate people of the sport, no matter if natural or not, this is the channel to see and enjoy. No bullshit, no miracles, just experience, common sense and hard work
Mr Meadow's work ethic is beyond belief.Still hitting the gym here in London at 61 year old.
Maria das Santos Hi, I read your comments 61 and working out 👍🏼👍🏼 For how long have you been doing it?
@@d.c.2775 Me since I was nine for the purpose of ballet,it did not work out unsurprisingly.My husband,since he was five although that was for boxing initially,then mid teens onward for rugby and boxing,with a family in our 20s we both carried on training,me to stop becoming a disaster medically and him for similar reasons and ,oh yes,to stop him assaulting people he works with.
If Mountain Dog says it then it’s gotta be true! Excellent information as always thanks John
Smith machine is super underrated.. But look at Yates' legs, he built those up with the SM squats you are talking about here! Also, if you don't have a Hack machine in your gym, you can use the SM again to do hacks, just put your heels on a plate, board, or mat and go all the way down to where the bar is in the very bottom. I like to sit on the bar so I get a dead stop. I find I can hit it on the SM but I can't do it with a free bar, as my hams push the bar out of the way generally. Great stuff!
WHAAAAT???? Squats build your legs?????? No magic exercises??? What’s going on JM 😂
You know what, why make it complicated?
Dude love your channel 👍👍
Best educational content on muscle development there is.
You’re the magic formula John. Thank you.
I'm watching this now knowing you're gone and it sucks. I'm grateful for all you the content that has been helping me lately. RIP
I'm glad I'm doing all the right things. Heading for amateur Olympia and have all these exercises in my program.
Joy Flint good luck!!
True Guru. You’ll will truly be missed
I'm definitely having a hard time building my quads, so thanks a lot for these tips!
wow...man...made my life....
Nice one, Subscribed. Please keep them coming.....
RIP...THANKS FOR EVERYTHING 😪🙇♂️
Brilliant advice from the best teacher 💪👍🏋️
Still coming back for more tips. Legends never die.
RIP LEGEND ...Cant believe you are not with us anymore
I agree that slight changes in your foot positioning goes make a difference, close stance definitely does hit the outer quad, I’ve noticed a huge change when going that.
I would always do horizontal leg press and leg curls only and never noticed any sweep growth. But since i started Hack Squats and 45 degree leg press. I can see a huge difference.
Mountain dog dropping knowledge!
Squats never disappoint me John. Its like you say, there are no 'miracle' excerises that make it easy, so best learn to love the pain.
Thanks John. Great video. 4th July weekend and you are working out as hard as usual. 👍🏼👍🏼👍🏼
Great advice by the G.O.A.T
I have been training for 17 years consistently, no stops, no breaks, no injuries on a full knee reconstruction. My injury was so bad that even after surgery and PT I have a permeant loss of the last 15 degrees of ROM in my knee, simply does not exist, this means I have never been able to squat deep/leg press deep and it has not had any type of negative effect on my physique at all. I simply train around it. So to those who can't get a full, deep squat due to injuries or genetics, just do what you can, work around it and make it happen.
Very Nice and Informative Video, that is why i always start my leg day workout and put a lot of focus on barbell squats because they are primarily responsible for building excellent quad sweep, i myself have been squatting for more than 6 years with more than 100 to 200 reps on leg day (different leg exercises combined including two starting warm up sets of 25 25 of barbell squats) and by the grace of God able to maintain proper quad sweep. Proper form and depth in the hack squat like you've appropriately shown in the video puts a lot of pressure on the Vastus Lateralis (Outer Quad Muscle) and finally last but not the least leg presses for building explosive power in your legs. Thank You very much Mr.John Meadows for sharing this info with us. KEEP IT UP...
One of the better teachers in any field. RIP
I want to do a video on this for the ladies on my channel. Thanks for such detailed information
You should!
John, great video. You just make things simple and effective. Keep up the great work.
This video came out at the perfect time, thanks
Thanks for the videos man, your a damn genius for sharing these gems of Knowledge!
Thank you John. Your videos are helping me put my body together. Much appreciated and Happy 4th of July Weekend.
I have massive quads and squat 495 for deep reps, this is the second video of someone I respect mentioning that straight back shallow squat, I’m definitely going to give it a try as the sides of my quads don’t seem to match the overall circumference
im guessing you have some wicked adductors too, as they get hammered from deep squats
mountaindog1 just tried this with 315 on the bar went a little past parallel came up before knees locked out and back down in the hole again. I did 3 sets of 12 and my legs are like rubber. Get a good workout without that heavy stress of pushing till my face is red. Awesome man thanks again for this video. Will be watching more of your content
@@twhite7900 any updates? Did those help you with your quad sweep?
Ive always wondered why some people had naturally gorgeous big quad sweeps and others didn't, even people who didnt work out. For example, Lana Del Rey has great legs and she barley works out. I never had quad sweeps when I didnt work out, but the moment I started training my legs and riding my bike, the sweep grew immediately, im going to keep training to get them larger. Thank you for this insightful video
Can we just appreciate how solid this video is
As always good video John.If you find a hacksquat whereby you can adjust the footplate,you have a bit more options to hit the quats from differend angles i believe,but not directly the sweep more like front and overall.
John we love you so much. Such a nice guy. Thanks
I needed that Mr. Meadows. Thanks!
Love you John. No 'celebrity' death hit me as hard. He was just a really good man.
Thank you John!👍🏾 👍🏾 👍🏾
Thanks... Learnt a bit more 👍🏽
Hack squats feet together or nearly touching works on mine. I have to fight to get the tear drop to grow.
Another great video.
Rest In Peace John❤️🙏👆🏼
I think there's nothing fancy about legday.Keep it simple and workout hard.I use high and low reps every workout,cause i figured out that low reps and high weights are not enough to build the best legs.But that's only my opinion, i mean everybody's different.
I find a narrow foot positioning works better for me .. I really feel it in my quads then
I like the wider stance as well. I find it takes a bit of stress off my knees.
Best lifting channel on utube.
Couldn't agree more.
great video, I love to train legs
Good shit as always JM!!!! 💯🇲🇽🇺🇸
Thank you, John!
RIP LEGEND!
Rest in peace
Good info. Always a bit frustrating though seeing all the equipment gyms in the USA have when most are just crap in the U.K. with such limited equipment. I love hack squats but quite rare to find in the U.K. especially in larger chain gyms and since covid they’ve taken machines away for “social distancing” 🙄
Thanks for the video 💙🤘🏾
Understanding your genetics, range of motion, concept, science and thinking behind the training will help you improve. It may be simple but it makes perfect sense.
Great video
If your waking around looking like John at this mans age. I’m gonna train eat sleep like this dude! Cheers mate
For me, I saw the best results from deep squats, paused squats at the bottom and front squats.
We lovd you man
I've seen some people who did 3 sets each of feet together. Medium width. And wide. Others just used the same stance as a jump. It worked either way
Nice straightforward advice as ever.
Thanks John
Awesome thank you JM!!
Love these vids!!!! 😎
BRAZIL IS HERE JOHN IS THE BEST
Brazil is there actually.
Any thoughts on split squats for quad development John? Particularly front foot elevated.
love em
Excellent!
THANK YOU SIR!
Great video .Can you do a video about the vastus medialis !
yes
WHAT I'VE ALWAYS LIKED ABOUT HIS INFO IS K.I.S.S. KEEP IT SIMPLE STUPID. UNLIKE OTHERS ON TH-cam LIKE YOU HAVE HAVE A DEGREE IN PHYSICS. TAKES AN HOUR JUST TO TELL YOU HOW TO DO CURLS. BLESS BROTHER
Okay, now the teardrop.
Leg extensions! I'm serious
Do you think barbell squatting vs Smith machine potentially stimulates better for more growth?
depends on persons structure and form
People who dislike this video for sure are skipping leg days... great tips 💪
Dear John,
Could you please make a video on how you would perform a hack squat if your gym doesn't have the machine?
Thanks.
The old fashioned hack squat is a dead-lift with the bar behind your legs.
THANKS FOR YOUR GREAT INFO. I HEARD THAT HE PASS AWAY. MY CONDOLENCES TO HIS FAMILY ,AND FRIENDS. REST IN PEACE
Hi John, it surprises me that you don't choose a small stand position to put more emphasize to the lateral muscles, I heard this a lot.
Love John Meadows!
I was always told that feet pointing outwards hits the teardrop more, and feet inwards hits the sweep more. But this is the opposite - can anyone explain?
Soon as lock down is over, I’m doing that routine in the gym. Ow the pain that’s going to follow!! Not looking forward to that bit... 😳👌
I'm a TH-cam fitness channel junkie and this is by far the best and most informative channel out there. I love Mr Meadow's cerebral approach to training. Here's to a future 1 million subs!
thank you!
Mountaindog, first of all, you and your channel are amazing, and thank you for all the sick free information. But is there any negative( or difference) to using a seated cable machine leg press as opposed to the standard incline leg press, because I can't find a lot of information on the seated straight leg press, but is much easier on my lower back
not really, I would use the one you feel the best on
Just in time for leg day, love your vids man 💪💪
duck squats. keep heels together or with 1-3 inch apart (still close together), with toes slightly out, not heavy, lighter weight, and a lot of reps, say between 50-100 reps, then progress over time with heavier weight, but still not going too heavy, it can be hard on the knees and joints when going too heavy. heavy weight is for regular squats and leg press.
General consensus, if you want bigger legs... Train legs...
THANKS !!!