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).
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).
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.
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
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.
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.
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.
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
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
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.
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’m a public school administrator (52 years old), and had to work from home due to the pandemic. Since April I have purchased and used the High Evolutionary & Colossus programs in my home gym. Unbelievable! I have had muscle growth like never before. I’m going through High Evolutionary again before moving on to Gamma Bomb before the holidays. Love Mountain Dog training!
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!!!
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.
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.
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
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 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 👌🏻
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!
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
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”.
I've been on the fence of buying your program just because a lot of people try to sell me there service when it comes to dieting and exercising and everybody's just bombarded with stuff like that that it's hard to choose food to believe and who you could trust and I honestly feel confident with you so I'll give it a try !
Just good, solid information from years of experience, gained through trial and error, delivered in a patient, intelligent way. Mountaindog is THE best. It is insane the amount of information I have gained and incorporated into my workouts since this Covid thing forced me to look at hundreds of youtube videos and finding Mountaindog1. So happy to have come across John. I've been looking at the programmed workouts and am going to have to try one if for no other reason but to give something back. In 8 weeks of using John's techniques and adjusting my nutrition and adding 'intra workout drink', I have made some of my best gains ever after being stale for years. And all for FREE. A very sincere 'thank you, John'.
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!
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!
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.
🎯 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
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.
John, I just want to take a moment to thank you sincerely, your video's are inspiriational and all the free information you put out on your channel is insane and it has helped me train so much harder in the gym. Since the end of the lockdown in my country I have trained harder in the past 6 weeks than I had done in half a year before that. I've already gotten all my gains back and then some. I was thinking of taking pd's before but for now all I needed was this boost in hard work! Thank you!!
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.
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
2:55 I think that's going to be true for everyone. Compound movements are never going to be felt in 1 muscle group only, but imo that's what makes them great. That way you can open the workout with some strength work, get everything nice and warm and accumulate a lot of tonnage (because you're stronger on movements that engage a lot of muscle at once) then move on to more isolation type exercises.
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 disagree with you about the first step because I believe that it is pre exhaust but I absolutely agree with you about the others. I love this channel, I follow you from Uruguay!!!
Just picking up bits & pieces from guys like you & Feroce has put my programs in order like this. I really appreciate your added attention to safety & connective tissue, though, you rock John!
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.
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.
Just wanted to say that we appreaciate you for all the help/attention you always give man . its great to see you healthy , im doing no training due to quarantine but back when i had an insta you would always answer my dumb questions lmao , glad to see you healthy sir
I use a combination of Westside Conjugate and Juggernaut I have worked out for myself that I enjoy and it works well for me. I've never really been a body builder just a home grown power lifter. Not much on machine exercises , I still use mostly dumbells and barbells for every thing , some cable work. Just have to be really careful on form , at 52 making a mistake can take a few weeks to heal. Love the channel mate , Glad your up to speed and feeling strong. God Bless
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!
I have Johns creeping death 2 it's a great program. Somehow John figured out like the perfect balance of exercises and intensity. Your smoked when your done but also feel amazing when you are done.
I’ve already been following your principles for legs and it’s working. I would love to hear your thoughts about incorporating calisthenics in to these phases.
@@mountaindog1 never miss one! Your content is more set towards learning then any other channel puts out bud! Great work!! Would love to have you in my corner for my now off season....won’t you please please won’t you be please won’t you be my trainer???😂😂😂
Hi John, Really great video. Fascinating to listen to your mountain dog training methodology , definitely learnt a lot from listening to you describe it and how I could use it in my own exercise routines. Big thank you for making the video and really looking forward to the next series. Cheers, Billy
Very nice video as usual , I would like to see how do you apply this method to shoulder workout . Well done can’t wait to see the rest of this videos. Much love from the UK
Build your own Mountain Dog Chest Workout: th-cam.com/video/Rkg-knQr2no/w-d-xo.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
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.
"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
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 😊
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
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?
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
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
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.
Best bodybuilding channel on TH-cam. Straight to the point and super informative!
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.
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.
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.
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
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
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.
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 John!! You are missed but never forgotten!!
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!
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’m a public school administrator (52 years old), and had to work from home due to the pandemic. Since April I have purchased and used the High Evolutionary & Colossus programs in my home gym. Unbelievable! I have had muscle growth like never before. I’m going through High Evolutionary again before moving on to Gamma Bomb before the holidays. Love Mountain Dog training!
thank you!
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!!!
Love the quote "safely grow the most amount of muscle as possible."
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
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
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.
I watched this 4 times just to fully understand this concept of training. I will try this .
Yesterday I did your resent volume leg workout. My legs were already sore last night and I have been feeling them all day. WOW!
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
I have watched this video about 10 times and keep referring back to it. Fantastic information and well explained. Thanks John!
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 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 ✌️🙏
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
I've used this method for years and it always works for myself and others. You're the best!
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!
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
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!
RIP John. You were one of the best and purest souls in the fitness industry.
I've been on the fence of buying your program just because a lot of people try to sell me there service when it comes to dieting and exercising and everybody's just bombarded with stuff like that that it's hard to choose food to believe and who you could trust and I honestly feel confident with you so I'll give it a try !
One of the best training regimens to follow and excellently explained! Johns been through it all and knows his shit!
Just good, solid information from years of experience, gained through trial and error, delivered in a patient, intelligent way. Mountaindog is THE best. It is insane the amount of information I have gained and incorporated into my workouts since this Covid thing forced me to look at hundreds of youtube videos and finding Mountaindog1. So happy to have come across John. I've been looking at the programmed workouts and am going to have to try one if for no other reason but to give something back. In 8 weeks of using John's techniques and adjusting my nutrition and adding 'intra workout drink', I have made some of my best gains ever after being stale for years. And all for FREE. A very sincere 'thank you, John'.
thank you!
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!
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!
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
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.
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!!!
Thank you John for everything. May you rest in peace. Heaven needed another trainer.
Respect sir. You are my PT.
🎯 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
Alot of knowledge he has. Makes total since for sure
I am so excited to watch the series John!
Thanks John. Miss you, your passion and your advice.
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!
Love how informative you are John.. this will be a good series
More to come!
John, I just want to take a moment to thank you sincerely, your video's are inspiriational and all the free information you put out on your channel is insane and it has helped me train so much harder in the gym. Since the end of the lockdown in my country I have trained harder in the past 6 weeks than I had done in half a year before that. I've already gotten all my gains back and then some. I was thinking of taking pd's before but for now all I needed was this boost in hard work! Thank you!!
You are very welcome
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!
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!
I so much appreciated all that experience and knowledge that you are sharing!!
Thank You
Thanks for watching!
2:55 I think that's going to be true for everyone. Compound movements are never going to be felt in 1 muscle group only, but imo that's what makes them great. That way you can open the workout with some strength work, get everything nice and warm and accumulate a lot of tonnage (because you're stronger on movements that engage a lot of muscle at once) then move on to more isolation type exercises.
Full Body 4-5 times a week, lots of supersets because I like the variety of exercises you can squeeze in.
This makes a heckuvalotta sense.
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
Wow, so generous to share this information freely. Thank you.
Glad it was helpful!
I disagree with you about the first step because I believe that it is pre exhaust but I absolutely agree with you about the others. I love this channel, I follow you from Uruguay!!!
Just picking up bits & pieces from guys like you & Feroce has put my programs in order like this. I really appreciate your added attention to safety & connective tissue, though, you rock John!
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?
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.
I really love the pump and then stretch combo
This is pure gold. Wow.
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.
Meadows,, one of the most likable guys in bodybuilding with amazing knowledge. Big up's from Sweden..
Just wanted to say that we appreaciate you for all the help/attention you always give man . its great to see you healthy , im doing no training due to quarantine but back when i had an insta you would always answer my dumb questions lmao , glad to see you healthy sir
Sir, you're real deal for the sport of bodybuilding. Thank you!
I use a combination of Westside Conjugate and Juggernaut I have worked out for myself that I enjoy and it works well for me. I've never really been a body builder just a home grown power lifter. Not much on machine exercises , I still use mostly dumbells and barbells for every thing , some cable work. Just have to be really careful on form , at 52 making a mistake can take a few weeks to heal. Love the channel mate , Glad your up to speed and feeling strong. God Bless
Really straight forward
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!
I feel like I’m in school and should be taking notes. I’ll rewatch this tomorrow and take notes.
I have Johns creeping death 2 it's a great program. Somehow John figured out like the perfect balance of exercises and intensity. Your smoked when your done but also feel amazing when you are done.
Gonna start creeping death 1 soon. Can't wait!
So good! Can’t wait for the body parts!
I’ve already been following your principles for legs and it’s working.
I would love to hear your thoughts about incorporating calisthenics in to these phases.
Really educative video, thanks a lot
Glad you liked it!
Really been wanting to learn more about the overarching concepts of your training style, gonna enjoy these!
More to come!
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
This channel is a pure gold mine, thanks a lot John for helping us out with your knowledge and experience, highly appreciated!
Thanks for this high quality content!!!
Your TH-cam channel is my favorite
Wow, thanks!
Great info @mountaindog1. Can't wait for the overall series!
More to come!
Looking forward for part 2. This series' gonna be lit
sweet! Looking forward to the series!
More to come!
Today I learned new thing in fitness world. Thank you..sir
Glad to hear that
An amazing system devised by a super intelligent person! Thanks for sharing my friend!!
Thanks for watching!
@@mountaindog1 never miss one! Your content is more set towards learning then any other channel puts out bud! Great work!! Would love to have you in my corner for my now off season....won’t you please please won’t you be please won’t you be my trainer???😂😂😂
Thanks John! Great advice, I've been pre exhausting too much I think, gonna focus on activation more insteadto start.👍
Class is in session. Thank you Mountain Dog AKA Professor Pump!! Seriously though thank you.
Any time!
My gym is still closed but I CANNOT WAIT to get back in there to resume John's Gamma Bomb program!
John revealing the secrets of the universe in a neat little package
Hi John,
Really great video. Fascinating to listen to your mountain dog training methodology , definitely learnt a lot from listening to you describe it and how I could use it in my own exercise routines.
Big thank you for making the video and really looking forward to the next series.
Cheers,
Billy
You've helped me so much John! I'd like to thank you.. So thank you. Your the man!
Happy to help!
Excellent video John. Looking forward to more in this series.
Very nice video as usual , I would like to see how do you apply this method to shoulder workout . Well done can’t wait to see the rest of this videos. Much love from the UK