Bed time meal for me is 450 grams greek yoghurt and berries with flax powder slow digesting and a protein burst to aid recovery overnight from the caesin. I would love steak and eggs though thats my dinner meal.
Thank you for both videos on both the gaining and losing as a natural. I actually have started doing a lot more eating to try to gain. However, my question is, wife and I have a cruise coming up, how long would it take to get back into "cut"-ish shape(generally--I know it all depends)? IE if you were packing it on during the off season, what would be the most time a person would need to be able to switch back to being more cut?
I love that John always said "I need you to do [this or that]". He cared 100% about the progress of his followers. Thanks for everything you left us John You're sadly missed.
Man, this guy was a true gem. I hope his family knows how much he continues to help folks even after his physical body passed- his spirit lives on. Much Mahalo from Hawaii to John and his family!
Is it just me or is John somehow the Bob Ross of body building 🤔 just such a calming and wholesome vibe 😂 and he makes the info simple and easy to absorb!
John you are my new guru. I’m 42 and a family man myself. Was super fit about 8 years ago and I’m starting my new journey back to it myself. Your knowledge and demeanor has helped me so much get fit again. Thank you!!!
I'm in the same boat! Was super fit in my late teens to early 30's and then it went down the drain for about 8 years.....and I felt terrible about myself. Over last 4-6 months have lost about 20 pounds of fat and at least maintained, if not put on a bit of muscle. I'm gonna lose about another 5 or 6 pounds and then change from prioritising cardio and being in a deficit to more weights, less spinning bike and a bit more food. Onwards and upwards fellas.
42 yo family man here too. started training again 5 years ago again after a long hiatus. prioritize your fitness and it will help you be a better father, husband, etc. the name of the game is to stay fit enough to have fun with the grandkids 20 years from now. good luck.
DHM is great for longer and better sleep. It improved my sleep from 6 to 10 hours with no side effects. Its legal here in germany , its in sleeping pills from the pharmacy.I assume its legal in the US too. But its really powerful for a legal substance, much more powerful then any BB supplement or 99% of that other stuff from the pharmacy without prescription which is mostly a rip off.
Loved this one of being "in tune with your recovery"; don't train same muscle till's not recovered, and when it is, don't wait 3 o 4 days to train it again... You're awesome. Thanks. A lot.
So sad that John passed. I unfortunately found his page after his death, but he broke everything down so simple, had a great mindset, seemed incredibly kind and just an overall amazing human being
The part about stress is so important especially in this day and age we are all constantly pushing and working and training hard that we forget how to wind down, i recently realised that everything i do is work in some way or another and that i don't actually have any activities that i do just for enjoyment and to relax. But ill figure it out.
@@KevinVang1000 just focus on getting stronger until you are about advanced intermediate level lifter. Remember progressive overload. You will gain muscle, dont worry.
The best dam training partner. On RUclips. The Mountain Dog channel where goals are accomplished. And every video stands the test of time and approach to success. Never any bullshit, I LOVE MOUNTAIN DOG,
@Christopher Huber yeah but here lies a problem, i can train my legs only like every 6th day or so but triceps every day. All the other body parts every other day, so I would have to train every single day on 2 days split, adding legs every 6th day, triceps daily. And my triceps is already my best part. I dont think the muscle soreness is the only indicator of recovery. Some body parts barely get sore, how about them calves :)
@@robertnaus88 Yes how do you know when a muscle is recovered? I do 3 day splits in push-pull-legs to keep it balanced. I feel like there's no reason to fiddle with this setup it's only going to get confusing. I see myself as an amateur and i'd love any tip
@Christopher Huber if your doing back 3 or 4 times a week your not hitting it right not being mean when I say this it's just true. Good luck and trying different types of exercise your body has gotten use to your workout it sounds like.
@@robertnaus88 if your doing triceps everyday and there not sore something your not hitting them right. Try more weight or do drops sets. You have to tear the muscles down for them to hurt.
@@ronniemorris7847 no i dont, i was giving an example of split i would have to do if i was going only by muscle soreness. Bcs my triceps is my best, strongest body part so it recovers really fast, i do 3 day split actually training 3+1 and legs every 6th day. Trust me i train real heavy but that just the way it is, some body parts recover faster than others. I been training for 27 years so its kinda hard to trick my body in any way so to speak. Not the point anyways, i enjoy lifting weights, gym is my second home. But i can still improve my nutrition, thats true.
never met u John, and I became a fan shortly after you moved on. Your shows on RUclips are my go-to always! I go Cutler occasionally also for other ideas. We all miss your viewpoints of training, so I am so glad u left a lot for us to obsorb! I am fast approaching 68 years old but I'm probably the best shape ever. I attribute most of it to u helping me indirectly. Good bless you and your family! cheers buddy 🍷🍷😅
4:10 Yes! This is so important, like resting enough between sets to recover ATP energy enough to get the most of the next set, only even more important than that. If your muscle is not feeling fully recovered, you won't get the most out of training anyway, and risk overtraining. It's not a bad idea to wait a day after feeling fully recovered for good measure, your muscles won't likely atrophy in that time. If you're still recovering muscle is still rebuilding so you shouldn't have to worry as much about atrophy until you're fully recovered. It's just if you wait one more day than necessary, progress will be slower. But it's worse to go too soon. As a natty at 34 and being new to training, I can manage to train every 3-4 days or so, going to failure on the last set with everything. I'm starting at home with what I got, but doing things like pushups(with feet elevated and hands on exercise ball, wearing 20lbs vest) and pullups to start. I got an exercise ball, 20lbs vest, basketball hoop that's perfect for doing narrow grip pullups with palms facing in, bars are angled so I can really pull my body close to the bars to really work the lats, I'll start using the weighted vest when it seems necessary. I have all the dumbells and weights I need for now for adequate weight, I can do some good isolation exercises after doing more compound exercises, like reverse dumbbell flies for rear delts. It really helps I unload semi trailers at UPS and it's become easy enough to be like light cardio, it actually helps recovery and is partly why going until failure 2x a week is working so well for me, even as a natty at 34 with only 1-2 months training in so far. I think I'm lucky with genetics though and if I can regain old muscle to get to 165lbs and 15% body fat or so not long after turning 35 in November, hopefully I can put another 5-10lbs on in a few years and maybe it's not too late to compete as an amatuer in natty competitions. I'm 150lbs now. I could have wider shoulders, but my waist is ridiculous even at around 17% body fat, it's 26-inches. I'm already seeing size in my lats I've never had before and working side delts hard, I might be able to get a better v-taper than I thought I could. Been wanting to finally get into natty body building but thought my sleep could be an issue, still only getting 4-5 hours a night but am starting to get more, found ways to really help it. But kratom use is affecting that, I need to taper off. I was forced off it cold turkey during lockdown for a month, working 2 essential jobs one at UPS I was getting 1-2 hours of sleep the first week from withdrawals. Having a great diet the past year though helped so much, keto is great for dealing with lack of sleep. I was surprised I dealt with that as well as I did, so I decided to start training as long as I was getting 4-5 hours. I'm using less kratom than I was, still too much. But I could definitely taper off aggressively and be fine so I really need to start doing that too.
Stress has been a big factor of my life the past 5 years. I feel like I've just been stuck making very minimal/none gain/progress at all then it eventually leads to losing gains again and the cycle repeats itself :(
Man, just watched John for the first time. Scrolled down the comments and read that he has passed away. The first video I saw that someone did not say a 1 curse word. And so much great information for a natural. Sorry to his family for your loss! I will be watching his videos from now on. Prayers out!
You hit the nail on the head. I had a no stress job and made great gains. Now I'm in a high stress position and it's taken a toll on my mind and body. Great advice 👍
Just found this channel, and its officially my no1 go to now. You have the best attitude, that make people want to listen and learn. Great teaching ability, and advice. Feels like I have a personal trainer. Thank you for this service!
Ive been making good progress this year although my first year back to consistent training. I make sure i keep these as a priority in order. Sleep Hydration Food Training
John I can’t get enough of your awesome videos! I learn something new every night. Again, thank you for all that you do to try and help people. You are a credit to the fitness industry. I just wished I started following and watching your videos sooner. Take care big guy and please keep the videos coming. 👍
John you were a genius at this. A super smart man. Wish you would've been able to stay a while longer with us. Hope you are doing well were ever you are man. And hope your family is doing well to. I'm sure you are watching over them. There's nobody around that I have found so kind and patient as you were. Don't know how you did it😂. Wish I could've met you. Maybe I will some day. Btw this video will help me a ton. I better watch a few more. God knows what else I'm missing.
Out of all the youtubers that sit down ad talk fitness john is my favorite to take advice or tips from. He doesnt try to make u feel like shit about yourself calling u a pussy and all this other nonsense for views.I've done all his mountain dog workouts and they way he breaks them down on paper are just like his videos. I've been coached 4 a few years now and I no what they expect and if I ever hired a RUclips influencer to coach me hed be the one.
I go to failure every set but take longer rest times between sets. Im a natural been doing this for a year now, amazing results. I workout throughout the day, not like some of my friends who try’ and squeeze whole workouts into a single hour
'Last Meal'....watching this as I just finished eating a couple of scrambled eggs before bedtime I never go to bed with out some protein. Eggs, Yogurt, Cottage Cheese, Tuna, meat something.
Brilliant... It's like you know my life lol I always train the last set to failure, and manage my recovery as you say... And my last meal for today was steak and eggs... Thanks for the confirmation
I love all your information and tips for naturals. I came out of a slow cutting cycle and into my first bulking cycle and I'm totally going to use your tips to maximize my muscle growth 😊
That last tip is a game changer! Started having 4 whole eggs and 2 egg whites every night. My lifts have all went up slowly since. Think it is even more important for people that train in the A.M. I'm pretty new to this channel and its already became my favorite, great content!
I always considered myself a hard gainer, but the reality was I had always had a lousy diet. As soon as I started following the Agoge diet, I started gaining muscle fast!
Another great video John! To the point!! Your explanations are excellent!!! Thank you. Trying to get back from a really bad foot surgery in September. Still on IV antibiotics but started anyway!!
Hey John as always brother amazing content I've been training naturally for the last 8 years and for the last couple of months since I've discovered your channel I took my training to the next level thank you for all the hard work you put in to create this awesome content I would love to meet you and train with you hopefully one day Again thank you from the bottom of my heart
Clear and to the point as John always did, this is good information as i plan a real longer clean bulk after having been stuck in this perma cut mode with binge days thrown in for too long. And about the last meal, lets be real most of us arent going to eat steak before going to bed but low fat yoghurt or a casein mix does the job of having slow protein in your system the whole night.
I really appreciate your last tip and it makes a lot of sense! I will put it into my regime, I am a very hard gainer and hopefully this will allow me go start making good solid gains.
Eat every 3 hours FORCE FEED its the only thing thats helped me no protein powder has ever helped me only real food adds the weight on for me. Cant hurt doing both. And after force feeding yourself for about 2 weeks your hunger level will increase and it gets easier to eat. Dont get fat though lol
Just eat more fats, you get full too fast on carbs and protein. Throw in some healthy fats lots of nuts, peanut butter, dark chocolate, avocado, olive oil on ur meals easy calories that add up fast
I used to be 6’4 about 145lbs end of high school And now I weight about 215. And have been working out since 2012. I was very thin. I always played sports but I was always the skinny kid. You need to EAT. And just when you think “you’re eating more”. -> eat even more. And good food. Don’t drink those mass gainers they’re BS. Eat lots, train hard. And get lots of sleep. That’s how I got to where I am today.
Hi John just watched again your video on gaining muscle as a natural and I cannot emphasis more your excellent advice regarding stress as being so detrimental to muscle growth and to also your lifestyle in general.I am a type 1diabetic so consequently I am a natural and it’s so important for me to try and manage stress it’s not easy but I stick with it because I’ve seen the other side of the coin and it can get ugly. So once again John many thanks for a really meaningful and instructive video. Jim Harrison Chester UK.
Hey John! I’d love to know your opinion on Mike Mentzer’s approach on recovery. He believed that if any muscle is sore, you do not train any other group until the sore muscle has fully recovered. So, if your quads are sore, you can’t even train biceps or any other muscle group until your quads are completely recovered. He believed that the central nervous system played a large role and also needs time to recover from his high intensity workouts. What’s your take? I watch your channel every day, thanks so much for all the great content!
I know you didnt ask me, but i believe CNS plays a huge roll in how intense you can consistently workout. I have found, for my body, when i train hard for extended periods my muscles recover faster than my nerves. My workouts tend to be sloppy and i dont have a good mind muscle connection even when im not sore and have plenty of potential power for the exercise. Some people can tolerate more than others, but for me i find recovery to be an over all HP limit for damage. The more damage your body accumulates the more resources are required to rebuild, and there is a point you will hit the limit and healing/recovery will slow down or plateau without “help”. Im not a pro lifter but i try to listen to my body's feedback after different types of sessions and use the information to tailor my workouts. I find that the information john preaches often falls in line with what ive learned from my own sessions.
@@zombe0 Thats a good point. I was working hard and gaining well for two months and then I had a really bad week for no apparent reason. I ended up needing to take the whole week off, muscles were not sore but I had no strength or power and felt tired the whole week, workouts were not productive. I figure I had over taxed my CNS.
I'm 55 and I started back into the gym about 6 months ago after 15 yrs and I'm having incredible gains. 5 X 1.5 hrs a day. I didn't think I could train as intense as I am, I don't care how old you are you can gain no matter the age. My legs are my kryptonite so I train legs 4 times a week. Mon quads, chest, Tues hamstrings, shoulders, Wed bi's, tri's and calves, Thurs quads, back, Fri hamstrings, abes and forearms. Amazing.
John You Talked about the stress level and that what's struggling me from progressing now I knew how to deal with that cause I've seen a quiq changes in my body since i started to have a good mindset...Swiping the like and leave a positive comment is the less thing you can do For This john LeGend..Thanks a Lot ❤💪💪 Greetings From Algeria 🇩🇿
I've been training for 4 years, (2 seriously), and plateaued for a while on arms but with your workouts and higher volume reps I've been able to grow my arms. Currently the biggest I've ever been at 14 inch arms and 170lbs
Sweet! Now that we have bulking and cutting covered, could you make a 3rd one about maintenance (e.g.stay in a reasonably fit stage (10-12% bodyfat) year-long).
Eat at maintenance, you could even train at maintenance too. Or just eat at maintenance and train like normal. There’s a slight chance you could gain muscle by training hard and eating at maintenance but honestly if you just wanna maintain, just train at maintenance level and just live life not really even worried ab the gym
ᅚᅚ it’s an epidemic because people are eating more calories than they burn simple as that. Just measure your maintenance and measure you intake and eat that simple enough
From muscle coach, Mr. Meadows became my life coach. 'Things that are bothering you right now, will they matter after 2 months'? Shittt. Pretty simple but hard to look at this way.
Again really good info, 90% of this I do without really thinking about it but the last 10% could make the difference and help me get to the next level, thanks big dog 👍🏼
Getting sleep and managing stress. You young bucks out there - enjoy this while you can. Once you’ve got kids and a career, it takes some serious discipline!
I’m 6’0 240lbs and I do 5x5 3x a week no warm up sets . At one point was squatting 310 5x5. I never feel sore. And I don’t take any supplements no whey or creatine, etc. I do eat a lot and sleep well. That and consistency deff keys. My biceps are 18” , forearms 15” and thighs 31 1/2”. I do recommend the 5x5 program. They say it’s mainly a strength program but i’ve put on lots of muscle from my once puny 165lb frame.
Bruv, thats so true. Las 15 years i really get sick like once a year. This year i started to get married around the summer. I got a lot of weird stressy thins happening in my body, afterwards around my marriage i really stayed sick for weeks. Im still not 100%.
I like that you pointed out the different recovery rates of different muscle groups in relation to frequency as i find (like 90% of bodybuilding) there are no set rules as such as in its very individual and a lot of variables to take into account. example being i go fairly light on my arms (but with maximum intensity) and they need a lot of recovery (especially when you factor in triceps and biceps getting hit secondary with chest and back) where as my shoulders of which i train mostly heavy for best results (and are used secondary in most upper body exercises) recover super fast
Just throwing this out there. Most beef is grass fed: hay. They just finish them on grain. I'll take that corn fed fat marbling thank you siree and save cash.
![Blox Fruits Dragon Rework Update [Full Stream]](http://i.ytimg.com/vi/EqDAp8udhm0/mqdefault.jpg)
For more videos on being natural and making gains in the gym click on this playlist: ruclips.net/p/PLNAUreWTt_Sh0oNrGMhzEFZoN9zMZhhvY
Or I add for this one hello Apple cider vinegar water and crystal light
You've given me AWESOME training advice over the years. I went from enjoying training to fucking loving it! Thx John
Bed time meal
for me is 450 grams greek yoghurt and berries with flax powder slow digesting and a protein burst to aid recovery overnight from the caesin. I would love steak and eggs though thats my dinner meal.
Great 👍🏼 info John!!! Keep them videos coming.
Thank you for both videos on both the gaining and losing as a natural. I actually have started doing a lot more eating to try to gain. However, my question is, wife and I have a cruise coming up, how long would it take to get back into "cut"-ish shape(generally--I know it all depends)? IE if you were packing it on during the off season, what would be the most time a person would need to be able to switch back to being more cut?
I love that John always said "I need you to do [this or that]".
He cared 100% about the progress of his followers.
Thanks for everything you left us John
You're sadly missed.
wait what? I just discovered this guy and he's gone. WTF 😞
That's the sort of thing an experienced trainer would say to a client. He really gave us quality information for free.
couldnt have said it better 👏
The gym is one of the only places where the more experience you have, the harder it is.
Aging is close
True
@@johnrobert2572 and edging
Chess maybe
Alex S do not forget schools..kindergarten teachers got it hard
Man, this guy was a true gem. I hope his family knows how much he continues to help folks even after his physical body passed- his spirit lives on. Much Mahalo from Hawaii to John and his family!
dude, when he said that stress will fuck up my gains, i got stressed about being stressed.
Same
I felt this🤣
😆😆😆
Omg this is hilarious
Me too lol got stressed about being stressed of being stressed out!!!
Is it just me or is John somehow the Bob Ross of body building 🤔 just such a calming and wholesome vibe 😂 and he makes the info simple and easy to absorb!
"that dumbbells looking a bit lonely, let's give him a friend. Everybody needs a friend, yeah. Now we have 2 Dumbbells ready to press"
LOL,,,I love it....should I get shirts saying this?
mountaindog1 hell yes !!
@@Bullitt1768 hilarious lmao
mountaindog1 yes
John you are my new guru. I’m 42 and a family man myself. Was super fit about 8 years ago and I’m starting my new journey back to it myself. Your knowledge and demeanor has helped me so much get fit again. Thank you!!!
Me too! Almost 42, worked out from 18-33 & just started back 5 months ago. I feel so much better now.
MorbidMaximus good luck on your journey guys! May the gains be mighty:)
Hey Jody. Read my comment and tell me what you think..... joeking
I'm in the same boat! Was super fit in my late teens to early 30's and then it went down the drain for about 8 years.....and I felt terrible about myself. Over last 4-6 months have lost about 20 pounds of fat and at least maintained, if not put on a bit of muscle. I'm gonna lose about another 5 or 6 pounds and then change from prioritising cardio and being in a deficit to more weights, less spinning bike and a bit more food. Onwards and upwards fellas.
42 yo family man here too. started training again 5 years ago again after a long hiatus. prioritize your fitness and it will help you be a better father, husband, etc. the name of the game is to stay fit enough to have fun with the grandkids 20 years from now. good luck.
This channel is very underrated, not only is John very experienced and knowledgeable, but he’s also an excellent communicator.
Good sleep is the hardest thing to come by. Thats the biggest part of the "stress" part to me.
DHM is great for longer and better sleep. It improved my sleep from 6 to 10 hours with no side effects. Its legal here in germany , its in sleeping pills from the pharmacy.I assume its legal in the US too. But its really powerful for a legal substance, much more powerful then any BB supplement or 99% of that other stuff from the pharmacy without prescription which is mostly a rip off.
@@bigbaba1491 I wish I could get 6
M a r i j u a n a
Jabbadaba ahhhdadaah Where are you coming up with those numbers? Cite your sources or it’s not true.
What is the DHM acronym stand for ? I am trying to find it. Glad it works on you, I would try if I find it. I live in Austria nearby
Number 1 tip to grow muscle over all is watch more of John's videos!! I love that you're doing videos for natural athletes. John you are THE BEST!
John: “Eat a good high quality meal before bed.”
Me: “Sooooooo, 37 cookies then?”
Ben and Jerry's!
Lmmfao
For big gains don't eat after 6/7PM.
HGH is produced mainly when you sleep. So proteins will give an Insulin Response which will overpower the HGHormone.
Busted! Glen is exgagerratimg!
Loved this one of being "in tune with your recovery"; don't train same muscle till's not recovered, and when it is, don't wait 3 o 4 days to train it again... You're awesome. Thanks. A lot.
Seriously my favorite RUclipsr. Honest and actually care about HELPing and not just views.
Thank you for the tips, swole Mark Hamill!
Right? He definitely has used the force over the years hahaha
Carl Pourciaux lmao he never needs a spotter
Hahahahahahahahahaha
This blew my mind lol
So sad that John passed. I unfortunately found his page after his death, but he broke everything down so simple, had a great mindset, seemed incredibly kind and just an overall amazing human being
Oh my gosh I’m so sad I didn’t know I’m new to bodybuilding but I saw this guy years ago in a add
The part about stress is so important especially in this day and age we are all constantly pushing and working and training hard that we forget how to wind down, i recently realised that everything i do is work in some way or another and that i don't actually have any activities that i do just for enjoyment and to relax. But ill figure it out.
I've never felt someone this concerned about me im literally in tears
1. Eat well
2. Sleep well
3. Avoid stress
4. Be smart with ur workouts
5. If those doesnt Work start yoga.
u forgot tip 6
6. Eat coochie
All bodybuilders should do yoga to avoid walking around like Tin Man from wizard of oz. It's also way harder than lifting weights.
@@KevinVang1000 depends about genetics.
Really gifted guys can make 20lbs in year as a noob gains.
@@KevinVang1000 just focus on getting stronger until you are about advanced intermediate level lifter. Remember progressive overload.
You will gain muscle, dont worry.
The best dam training partner. On RUclips. The Mountain Dog channel where goals are accomplished. And every video stands the test of time and approach to success. Never any bullshit, I LOVE MOUNTAIN DOG,
4:15 best answer ever and none is talking about this.
@Christopher Huber yeah but here lies a problem, i can train my legs only like every 6th day or so but triceps every day. All the other body parts every other day, so I would have to train every single day on 2 days split, adding legs every 6th day, triceps daily. And my triceps is already my best part. I dont think the muscle soreness is the only indicator of recovery. Some body parts barely get sore, how about them calves :)
@@robertnaus88 Yes how do you know when a muscle is recovered? I do 3 day splits in push-pull-legs to keep it balanced. I feel like there's no reason to fiddle with this setup it's only going to get confusing. I see myself as an amateur and i'd love any tip
@Christopher Huber if your doing back 3 or 4 times a week your not hitting it right not being mean when I say this it's just true. Good luck and trying different types of exercise your body has gotten use to your workout it sounds like.
@@robertnaus88 if your doing triceps everyday and there not sore something your not hitting them right. Try more weight or do drops sets. You have to tear the muscles down for them to hurt.
@@ronniemorris7847 no i dont, i was giving an example of split i would have to do if i was going only by muscle soreness. Bcs my triceps is my best, strongest body part so it recovers really fast, i do 3 day split actually training 3+1 and legs every 6th day. Trust me i train real heavy but that just the way it is, some body parts recover faster than others. I been training for 27 years so its kinda hard to trick my body in any way so to speak. Not the point anyways, i enjoy lifting weights, gym is my second home. But i can still improve my nutrition, thats true.
Stress is the biggest one! Thank you Jesus for a blanket of peace and taking the burden and weight of sin anxiety, depression!
never met u John, and I became a fan shortly after you moved on. Your shows on RUclips are my go-to always! I go Cutler occasionally also for other ideas. We all miss your viewpoints of training, so I am so glad u left a lot for us to obsorb! I am fast approaching 68 years old but I'm probably the best shape ever. I attribute most of it to u helping me indirectly. Good bless you and your family! cheers buddy 🍷🍷😅
Just discovered him a month or two ago. Weird how much of an impact his passing has on us. Legacy
4:10 Yes! This is so important, like resting enough between sets to recover ATP energy enough to get the most of the next set, only even more important than that. If your muscle is not feeling fully recovered, you won't get the most out of training anyway, and risk overtraining. It's not a bad idea to wait a day after feeling fully recovered for good measure, your muscles won't likely atrophy in that time. If you're still recovering muscle is still rebuilding so you shouldn't have to worry as much about atrophy until you're fully recovered. It's just if you wait one more day than necessary, progress will be slower. But it's worse to go too soon. As a natty at 34 and being new to training, I can manage to train every 3-4 days or so, going to failure on the last set with everything.
I'm starting at home with what I got, but doing things like pushups(with feet elevated and hands on exercise ball, wearing 20lbs vest) and pullups to start. I got an exercise ball, 20lbs vest, basketball hoop that's perfect for doing narrow grip pullups with palms facing in, bars are angled so I can really pull my body close to the bars to really work the lats, I'll start using the weighted vest when it seems necessary. I have all the dumbells and weights I need for now for adequate weight, I can do some good isolation exercises after doing more compound exercises, like reverse dumbbell flies for rear delts. It really helps I unload semi trailers at UPS and it's become easy enough to be like light cardio, it actually helps recovery and is partly why going until failure 2x a week is working so well for me, even as a natty at 34 with only 1-2 months training in so far. I think I'm lucky with genetics though and if I can regain old muscle to get to 165lbs and 15% body fat or so not long after turning 35 in November, hopefully I can put another 5-10lbs on in a few years and maybe it's not too late to compete as an amatuer in natty competitions. I'm 150lbs now.
I could have wider shoulders, but my waist is ridiculous even at around 17% body fat, it's 26-inches. I'm already seeing size in my lats I've never had before and working side delts hard, I might be able to get a better v-taper than I thought I could. Been wanting to finally get into natty body building but thought my sleep could be an issue, still only getting 4-5 hours a night but am starting to get more, found ways to really help it. But kratom use is affecting that, I need to taper off. I was forced off it cold turkey during lockdown for a month, working 2 essential jobs one at UPS I was getting 1-2 hours of sleep the first week from withdrawals. Having a great diet the past year though helped so much, keto is great for dealing with lack of sleep. I was surprised I dealt with that as well as I did, so I decided to start training as long as I was getting 4-5 hours. I'm using less kratom than I was, still too much. But I could definitely taper off aggressively and be fine so I really need to start doing that too.
Stress has been a big factor of my life the past 5 years. I feel like I've just been stuck making very minimal/none gain/progress at all then it eventually leads to losing gains again and the cycle repeats itself :(
Thanks for everything coach. RIP and fly high brother. We miss you
1. Track calories
2. Training intensity
3. Training frequency
4. NEAT
5. Recovery
Yes thats exactly what it says in the description box correct.
+ proggresive overload is important
Man, just watched John for the first time. Scrolled down the comments and read that he has passed away. The first video I saw that someone did not say a 1 curse word. And so much great information for a natural. Sorry to his family for your loss! I will be watching his videos from now on. Prayers out!
You hit the nail on the head. I had a no stress job and made great gains. Now I'm in a high stress position and it's taken a toll on my mind and body. Great advice 👍
thanks again for the tips! i find you to be the most trustworthy person on youtube.
thank you!
Rip the legend, one of the best to ever do it
Im not even natty but im watchin this just to scoop up info. Definitely one of the best BB channel on youtube
By far the best content I’m seeing on RUclips right now. God bless you for keeping this content available to the masses John!
thank you!
I’m here for johns family. He is the goat no bs no drama just great knowledge.
This man is the best information on the net.
Just found this channel, and its officially my no1 go to now. You have the best attitude, that make people want to listen and learn. Great teaching ability, and advice. Feels like I have a personal trainer. Thank you for this service!
Learned so much from your channel John. Wealth of knowledge!
I’m just getting back into bodybuilding and this dude just seems like one of the most genuine out there 👍🏻
Ive been making good progress this year although my first year back to consistent training. I make sure i keep these as a priority in order.
Sleep
Hydration
Food
Training
DEFINANTLY missed. A great mind true gentleman. Keep this channel going
John I can’t get enough of your awesome videos! I learn something new every night. Again, thank you for all that you do to try and help people. You are a credit to the fitness industry. I just wished I started following and watching your videos sooner. Take care big guy and please keep the videos coming. 👍
Very welcome
I feel often stressed and think too much. I just put on this video was hoping you would talk about stress and you did! amazing and thanks a lot!!!
Miss you John....
Rep in peace brother ...
John you were a genius at this. A super smart man. Wish you would've been able to stay a while longer with us. Hope you are doing well were ever you are man. And hope your family is doing well to. I'm sure you are watching over them. There's nobody around that I have found so kind and patient as you were. Don't know how you did it😂. Wish I could've met you. Maybe I will some day. Btw this video will help me a ton. I better watch a few more. God knows what else I'm missing.
Another great video John, thank you for the free information. You are helping the community
welcome
Out of all the youtubers that sit down ad talk fitness john is my favorite to take advice or tips from. He doesnt try to make u feel like shit about yourself calling u a pussy and all this other nonsense for views.I've done all his mountain dog workouts and they way he breaks them down on paper are just like his videos. I've been coached 4 a few years now and I no what they expect and if I ever hired a RUclips influencer to coach me hed be the one.
Oi mountain god where’s our yo-yo 🪀 trick 😔 been loving them lately 😂 great content as usual
Jamie Kemble They’re so 😳 epic 👌🏽 and make me 😊 smile and 🤣 laugh 😎
👌🏻👌🏻
Finally a bodybuilding channel that has great advice, and not full of gimmicks and nonsense.
THANK YOU!
I really appreciate your tips and experience! I wanna thank you for all the content you have produced over years.
welcome
This is seriously the best fitness channel on youtube imo.
you're always great to listen to😊I was a bodybuilder many years ago but tend to do calisthetics these days after my big back injury.
I go to failure every set but take longer rest times between sets. Im a natural been doing this for a year now, amazing results. I workout throughout the day, not like some of my friends who try’ and squeeze whole workouts into a single hour
'Last Meal'....watching this as I just finished eating a couple of scrambled eggs before bedtime
I never go to bed with out some protein. Eggs, Yogurt, Cottage Cheese, Tuna, meat something.
Sure miss this guy. So many useful tips he has shared with us.
Brilliant... It's like you know my life lol I always train the last set to failure, and manage my recovery as you say... And my last meal for today was steak and eggs... Thanks for the confirmation
Your tone is so humble.
Everything this guy says is on point.
I appreciate you taking the time to point out the importance stress affecting our muscle mass & strength gains. I need to work on that.
I love all your information and tips for naturals. I came out of a slow cutting cycle and into my first bulking cycle and I'm totally going to use your tips to maximize my muscle growth 😊
I miss this guy what a nice person and very helpful videos over the years for me
You are amazing!! I’ve learned so much from listening to your videos!!
That last tip is a game changer! Started having 4 whole eggs and 2 egg whites every night. My lifts have all went up slowly since. Think it is even more important for people that train in the A.M. I'm pretty new to this channel and its already became my favorite, great content!
Glad it helped!
I always considered myself a hard gainer, but the reality was I had always had a lousy diet. As soon as I started following the Agoge diet, I started gaining muscle fast!
nice
this guy right here is gold .bravo
Another great video John! To the point!! Your explanations are excellent!!! Thank you. Trying to get back from a really bad foot surgery in September. Still on IV antibiotics but started anyway!!
Nice tips man thank you. Underrated channel for sure
Hey John as always brother amazing content
I've been training naturally for the last 8 years and for the last couple of months since I've discovered your channel I took my training to the next level thank you for all the hard work you put in to create this awesome content I would love to meet you and train with you hopefully one day
Again thank you from the bottom of my heart
Clear and to the point as John always did, this is good information as i plan a real longer clean bulk after having been stuck in this perma cut mode with binge days thrown in for too long. And about the last meal, lets be real most of us arent going to eat steak before going to bed but low fat yoghurt or a casein mix does the job of having slow protein in your system the whole night.
I really appreciate your last tip and it makes a lot of sense! I will put it into my regime, I am a very hard gainer and hopefully this will allow me go start making good solid gains.
Eat every 3 hours FORCE FEED its the only thing thats helped me no protein powder has ever helped me only real food adds the weight on for me. Cant hurt doing both. And after force feeding yourself for about 2 weeks your hunger level will increase and it gets easier to eat. Dont get fat though lol
Just eat more fats, you get full too fast on carbs and protein. Throw in some healthy fats lots of nuts, peanut butter, dark chocolate, avocado, olive oil on ur meals easy calories that add up fast
@@chrisstanley9477 thanks bro!
I used to be 6’4 about 145lbs end of high school And now I weight about 215. And have been working out since 2012.
I was very thin. I always played sports but I was always the skinny kid. You need to EAT. And just when you think “you’re eating more”. -> eat even more. And good food.
Don’t drink those mass gainers they’re BS. Eat lots, train hard. And get lots of sleep. That’s how I got to where I am today.
Hi John just watched again your video on gaining muscle as a natural and I cannot emphasis more your excellent advice regarding stress as being so detrimental to muscle growth and to also your lifestyle in general.I am a type 1diabetic so consequently I am a natural and it’s so important for me to try and manage stress it’s not easy but I stick with it because I’ve seen the other side of the coin and it can get ugly. So once again John many thanks for a really meaningful and instructive video. Jim Harrison Chester UK.
Hey John! I’d love to know your opinion on Mike Mentzer’s approach on recovery. He believed that if any muscle is sore, you do not train any other group until the sore muscle has fully recovered. So, if your quads are sore, you can’t even train biceps or any other muscle group until your quads are completely recovered. He believed that the central nervous system played a large role and also needs time to recover from his high intensity workouts. What’s your take? I watch your channel every day, thanks so much for all the great content!
I know you didnt ask me, but i believe CNS plays a huge roll in how intense you can consistently workout. I have found, for my body, when i train hard for extended periods my muscles recover faster than my nerves. My workouts tend to be sloppy and i dont have a good mind muscle connection even when im not sore and have plenty of potential power for the exercise. Some people can tolerate more than others, but for me i find recovery to be an over all HP limit for damage. The more damage your body accumulates the more resources are required to rebuild, and there is a point you will hit the limit and healing/recovery will slow down or plateau without “help”. Im not a pro lifter but i try to listen to my body's feedback after different types of sessions and use the information to tailor my workouts. I find that the information john preaches often falls in line with what ive learned from my own sessions.
@@zombe0 Thats a good point. I was working hard and gaining well for two months and then I had a really bad week for no apparent reason. I ended up needing to take the whole week off, muscles were not sore but I had no strength or power and felt tired the whole week, workouts were not productive. I figure I had over taxed my CNS.
Mountaindogs youtube channel is underated. How do you not have 1mil+ subs your information has helped me insane amounts to make natty gains!
Man remember January, when getting swole was all we had to worry about.
I'm 55 and I started back into the gym about 6 months ago after 15 yrs and I'm having incredible gains. 5 X 1.5 hrs a day. I didn't think I could train as intense as I am, I don't care how old you are you can gain no matter the age. My legs are my kryptonite so I train legs 4 times a week. Mon quads, chest, Tues hamstrings, shoulders, Wed bi's, tri's and calves, Thurs quads, back, Fri hamstrings, abes and forearms. Amazing.
When you said “TRAINEES”, it brought me back to basic training!!!! Hahah! The mass grave of lost gains! Hahaha 😆
Scotty Scott better trade those skittles for peanut butter 😂😂💪🏻
Jake Bailey one dumbass got caught flushing peanut butter packets down the toilet and perished lol 😆
John You Talked about the stress level and that what's struggling me from progressing now I knew how to deal with that cause I've seen a quiq changes in my body since i started to have a good mindset...Swiping the like and leave a positive comment is the less thing you can do For This john LeGend..Thanks a Lot ❤💪💪 Greetings From Algeria 🇩🇿
thank you!
This guy gets right to the point no BS
Great video. Explained everything clearly and simply. Thanks John.
I've been training for 4 years, (2 seriously), and plateaued for a while on arms but with your workouts and higher volume reps I've been able to grow my arms. Currently the biggest I've ever been at 14 inch arms and 170lbs
Sweet! Now that we have bulking and cutting covered, could you make a 3rd one about maintenance (e.g.stay in a reasonably fit stage (10-12% bodyfat) year-long).
EjkoBejkoTaralejko just eat at maintenance calories, it’s pretty simple
@@AA-yu8fe It's so simple yet obesity has become an epidemic.
Eat at maintenance, you could even train at maintenance too. Or just eat at maintenance and train like normal. There’s a slight chance you could gain muscle by training hard and eating at maintenance but honestly if you just wanna maintain, just train at maintenance level and just live life not really even worried ab the gym
@@Mrkiller836 He said SIMPLE not EASY.
ᅚᅚ it’s an epidemic because people are eating more calories than they burn simple as that. Just measure your maintenance and measure you intake and eat that simple enough
From muscle coach, Mr. Meadows became my life coach. 'Things that are bothering you right now, will they matter after 2 months'? Shittt. Pretty simple but hard to look at this way.
Eat well, sleep well, train well, live life to the fullest, the kame style is with you. This is...the strongest ....KAAAMEHAAMEHAAAAAAAAAAA!!
Again really good info, 90% of this I do without really thinking about it but the last 10% could make the difference and help me get to the next level, thanks big dog 👍🏼
I can't wait to tell my wife that I want steak and eggs for supper every night!
MEAL PREP the steak ahead of time and the eggs can be made easily. People even microwave eggs ive never done it but it can be done
@@aarongriffith7045 wtf just boil your eggs if you don't want anything special
Throw in an avocado with the steak and eggs easy extra 300 calories right there.
@@aarongriffith7045
More to do with cost than preperation for most people.
@@jjwp-ql5rv can't you buy prepackaged beef tips?
Thank you for your the advice.... and for making it simple
when mountaindog talks lifting, l fuckin listen
A real gentleman. Excellent presentation.
Thank you kindly!
Getting sleep and managing stress. You young bucks out there - enjoy this while you can. Once you’ve got kids and a career, it takes some serious discipline!
I doubt there’s any less stress than college, graduate school, etc.
@@rangoonlenlai7481 I thought the same thing when I was there....then I learned.
Rangoon Lenlai unless you’re tackling those with a family and career, you don’t even know.
All my sets are till failure. That has really helped me progress.
Best way to stay stress free, stay single and date Mary Jane.
im more of a gwen stacy type
@K. C. W 😂😂😂 was wondering the same cuz i kno john knew what you were talking about
Johns the best, like where he took it. After Kristen Dunce played her I think many folks are turned off to Mary Jane now 😂
@@mountaindog1 😂😂
Good yet simple advices , but is not that simple to put them all thogeter. That make the difference. Wish you a happy 2020.
Steak and eggs before bed. Dutch ovens like crazy. Hope the Ms likes hearing and smelling farts all night
hahahah!
Peter L. for real my farts smell like crap 😱
Just make sure you untuck the sheets.👍
I’m 6’0 240lbs and I do 5x5 3x a week no warm up sets . At one point was squatting 310 5x5. I never feel sore. And I don’t take any supplements no whey or creatine, etc. I do eat a lot and sleep well. That and consistency deff keys. My biceps are 18” , forearms 15” and thighs 31 1/2”. I do recommend the 5x5 program. They say it’s mainly a strength program but i’ve put on lots of muscle from my once puny 165lb frame.
People with a lot of stress also seem to get sick easier
Bruv, thats so true. Las 15 years i really get sick like once a year. This year i started to get married around the summer. I got a lot of weird stressy thins happening in my body, afterwards around my marriage i really stayed sick for weeks. Im still not 100%.
I like that you pointed out the different recovery rates of different muscle groups in relation to frequency as i find (like 90% of bodybuilding) there are no set rules as such as in its very individual and a lot of variables to take into account. example being i go fairly light on my arms (but with maximum intensity) and they need a lot of recovery (especially when you factor in triceps and biceps getting hit secondary with chest and back) where as my shoulders of which i train mostly heavy for best results (and are used secondary in most upper body exercises) recover super fast
Just throwing this out there. Most beef is grass fed: hay. They just finish them on grain. I'll take that corn fed fat marbling thank you siree and save cash.
A little late to this video, but I love this John. Very much an intuitive model to training and I'm here for it.
Sounds easy but very difficult to do consistently. Really dont know how ppl gym daily haha feels impossible for me
People go to gym everyday bc they love being at the gym.
Miss you John, thanks for everything
Does this work after the recent update?