200 Rep Triceps Workout (Trigger Muscle Growth)
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- Опубликовано: 31 май 2024
- In this video we are going to do a 4 exercise 200 rep triceps workout. This triceps workout is no joke. This was the best triceps pump I have hand in years. At times it was down right painful. When you go from doing 8-10 reps to doing sets of 25 reps you feel a burn like fire. Give this 200 rep triceps workout a try and let me know if you felt the burn like I did.
200 rep Biceps workout: • 200 Rep Bicep Workout ...
All the 200 rep workouts: • 200 rep workouts
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All the 200 rep workouts: ruclips.net/p/PLNAUreWTt_Sh9PzwWoQMtAhzM7MoGZNPj
John is so nice, and so calm, he could insult you and you'd thank him and walk away feeling good. That's what elevates him beyond a simple teacher to a great coach.
"I hate you John Meadows!"
-My triceps after this video came out
"Alright hi everybody John Meadows here..!" "Again!" - John Meadows ☺👌
Triceps Workout Plan:
1 warm up set (bicep workout)
0:33 - Rope Pushdown (lock out arm) - 2 sets x 25 reps
1:20 - Crucifix extension (try and keep arm parallel) - 25 reps
3:35 - Triceps dumbbell kick outs (don't put dumbbells behind the head) - 2 sets x 25 reps
4:11 - Diamond pushups - 2 sets x 25 reps
Concept of light weight and high rep:
1. Take sets close to failure (fatigue) to get to full activation
2. Load every muscle fiber
3. Exhaust the muscle
Thanks for laying out workout sets and reps (and time stamps) wish John would do this in description
John I did your 200 bicep & tricep workout yesterday! Got a pump and burn! Wow! Thanks I’m 65! I like doing a lot of reps!
I'm 60 and finally after years I've discovered that a higher rep count works better for me and I do more reps than he recommends. But I work out at home with free weights outside in Florida and I'm not in a rush because someone is waiting for the weights or the bench I have. The problem with heavy weight is you are sometimes more concerned about the weight than doing the movement and you get sloppy in your control. I still do heavier workouts but stick more with a lighter workout.
I'm 40 and have been working out for a few years but until I really embraced high reps and big sets. I too live in Florida and workout outside. Focusing on that control and really burning that muscle out has been great for growth, definition, and weight loss. I recently got a new pull-up bar and put a day of upper body compound movements in to really connect it all. SInce I've been doing more reps I can tell my pull-ups, presses, dips, a lot of the hard-to-do body-weight exercises have become a lot easier, it broke a huge plateau for me.
@@CrimsonDeathBed That's great . And the secret is to keep doing it and never stop. I like being able to take my shirt off and look better than the majority of men in America who most have let themselves go.
Facts
Glad to hear another "older" guy working the iron! 'm 63 and doing the same, except I'm a heavy weight addict so I'm slowly moving more to lighter weights.
@@josephjosephson4564 When I look around me and see other people and how they just let themselves go that is my biggest motivator. Look up ...Reba Fitness ... on RUclips, she's about 57 and smoking hot . She does a little exercise but also a little eye candy . But if more older women cared about their body the world would be a better place.
The more I watch John's videos, the more I get sad for his loss. R.I.P coach
Why does athlean x have more subs than John this is the best bodybuilding channel on RUclips
Millennials don't like old schools, generally speaking.
Athlean x is trash
All day long
Bc peopleare obsessed with being "functional" and then wonder why they can workout and eat right for months and barely look different
Because most ppl are sheep.
Super settled the tricep and bicep workout and I don’t think I have ever had this painful of a pump! Thanks John!
When my gym was closed, I did these high rep exercises with resistance bands and got very good results.
The burn was incredible. I made sure to maintain my form and intensity.
Same 👌
2x25 on each close to failure
0:40 Rope pushdown
1:20 Crucifix extensions (High pulley single arm)
3:45 Dumbbell extensions (elbows NOT behind the head)
4:20 Diamond pushups on bench
Thank you John! Higher reps is amazing for building muscle, perfect form and full activation
Nah, 8-10 reps is best for muscle growth beoynd that is more for endurance..
@@validus5808 yeah! a lot of lactic acid start to accumulate and starts metabolic acidosis in fact the classic 8-12 pyramid reps is the best proven of all times
@@gesiisak3120 lol
@@gesiisak3120 indeed!
@@nasijolly2737 lol for what?
For me, despite 15 years of training before, the muscle growth really started after I switched to lighter weights with more repetitions and train more according to muscle feeling and pump. Moreover, this kind of training is much more fun for me because of the enormous pumps - apart from the pain ;-)
I have similar experience. Maybe its different activation which muscel has needed but still i have like had other growth spurt for muscles. I get so much better form, mind musce connection with Light weight and high reps and i like to train against pain and burn. Arter started this method 6months ago i have got 4-5kg more weight and fat percent is similar if not smaller than prior. I get doms now after every workout as if my muscles simply dont get used to this way and get shock after every exercise.
@@arvopohja7693 Cool :-)
@@jensb661 it is! I have 12 years training backround and i was stucked for like 5 years.
@@arvopohja7693 Similar ;-)
Are you going to do a 200rep video for chest?
This will from now on be my arm day. I did this and the 200 rep bicep workout and I have the biggest arm pump of my life right now. Thank you for this painful thing Mr. Meadows😂
Damn. Im training over 20 years now, and never ever saw or think about these cross cables for tricep. Thank you very much sir. All the best!
Absolutely incredible workout,thank you John.
My respect you a beast hands down, appreciate your tips and always staying humble 💪🏽💯🙏🏽
Thnx John! Can't wait to try it out!!!
Thanks john for your teachings..lots of love from India...🙂
Did the bicep workout this morning. Loved it.
I’ve been working out off and on for years! Watched one arms video from John and have literally Never had a pump like that. John is the goat man 💪🏻🐐🐐🐐
I'm glad to see that you have access to a gym! All the gyms here in Los Angeles are of course temporarily closed and it's So frustrating!! Trying to stay motivated to work at home with the bands.
Got the same shit here in the UK, can't wait for this nonsense to end.....
Thanks for the vid John, been waiting for this one👍
Thanks for more ideas for tricep flames! Always good stuff :)
I see a a John Meadows video and click right away!
Bro you too? Twinkiea!
Not me. First thing I do is sing a song. Then I swap my blazer for a cardigan. Then I take off my shoes and put on sneakers.
And then, I click.
Did a PT at the gym today and was using 5kg dumbbells (11lb for my US cousins) for isolated hammer curls (back to a wall and keep elbows tight to the wall at all times) where I did 10 reps followed by a 5 sec rest, where I had to hold the weights but still keep my elbows tight to the wall, then did 8, 6, 4 and 2 with the same 5 secs rest between each. Did 3 sets for a total of 90 reps and my arms were on 🔥 🔥 💪 💪 add this to all my other exercises and I am going to be sore on Sunday 😂
These workouts are similar to what I did back in the 80's when I did the Cybergenics workout regiman. High reps till failure 6 days a week and man did I look good that year!
Thanks john i love your videos bro you give me lots of great tips and it helps me in the gym so thank you bro
Hi John from Scotland 🏴
Got to say your videos are great 👍
Such a down to earth guy also
Your TIPS are amazing!!!
Glad you think so!
I always thought high rep training was better for stamina than it is for muscle growth🤔 I'm gonna research this a little bit, but I'm thankful John was able to learn me a new way to train.
Cool video John. Those cable pulls were very interesting, will have to give this workout routine a go!
God bless this man. May he rest in peace. Thank you for all the dedication and education.
Love this series!!
Great video John! Doing this Saturday morning @5 a.m. enjoy your weekend and Merry Christmas! 👊
Thank you dear John !!! I do many of your exercises!!! For delts, triceps, etc. And I really see great results!!! Old school is the best!! Saludos desde Costa Rica!!
Just found your channel. GREAT WORK 👍🏻
I did the bicep workout two days a go. Holy crap, I’m still feeling it.
Thanks John! Good info!
This guy is amazing I always like his videos before I even watch them because I know it’s gonna be an awesome video as always!!
Love the Mountain Dog probably best workout content on internet
Thank you for this video 👍
Hey I caught both videos today and I'm impressed with both of them. Personally I'm an old man been Lifting for years and always tried to get 10 rep set. I'm starting to develop some joint problems just sore and achy and I'm looking at trying to lift for the next 20 years into my 80s so I'm looking pretty hard at what you're doing and thinking this may be the way I have to go if I want to achieve that. I don't want to be one of those guys that has injuries and stand around and talk about all I used to lift. I just want to keep going everyday. This might help me for the Long Haul on the back end of my lifting.
I did a super set style and man I have a few new stretch marks. The burn is no joke!💪
I did the bicep workout and it was great. Triceps will be next. I gotta fill my out my sleeves like you.
Great content John your looking really well
My favorite training videos on RUclips....Mr. Meadows
Great stuff John!
im doing the bicep and tricep workout together tomorrow, wish me luck
Did the bi’s and tri’s 200 and it was an awesome pump thanks John
Congrats John! Missy just took it! Way to gooooo!
Just did your 200 rep bicep workout. Unbelievable pump. Arms are smashed!!! Thank you!
Glad you like them!
I do arms every day. In varying amounts with whatever else I’m working on, After ten years they’re just so conditioned to heal overnight with no doms. Might try this... thanks for your continued excellent advice
Love thes high rep techniques.
I always start with the cable push down, really good at warming up my elbows. the crucifix workout takes some getting used to and I still don't like them much but I did do the whole workout and my triceps are massively swollen.. Thanks for the suggestions.
Ótimas dicas mestre 🇧🇷💪
1:40 I've never done those before, I'll give it a go when the gyms are back in the UK
Great vid, John! Wanna give it a shot)) But can you recommend how much time to wait between sets and exercise, please? Thank you for helping us all! Take care, mate!
Powerful workout
Good day John, the 200 rep workout for biceps was great. As I've had brachioradialis issues I assumed the 50 hammer curls would be the toughest for me....I was WRONG lmao the spider curls we're BRUTAL, I did my first 25 with a 50lb bar and had to drop to 40lb for the second set lmao. Looking forward to the tricep destruction 😆
Love this guy
Hi John ,
Hope your well love your videos
No irritating music in the back ground just good advice you alway explain hows its done an why ,
Keep up the good work an a happy Christmas an New Year to you an .
Your family .
Kind regards
Ram UK
Hiya peeps ,
Lets remember we are training our body's not our ego's so lets all listen To John go light we high reps an we wont go wrong , John you said if you train we John Meadows he'll put calves an rear delts on you well i've been training rear delts for years an its not happening even tho i've watch al your shoulder video's might
Have to have implants 😂😂
This was very good!
With gyms closed in Germany, not so easy to do 2/4 excersises but I love the concept 😁😁
Owe a lot of progress in the gym to this man, quality content and information all the time no bs just helpful stuff👍🏼
There used to be a famous golfer named Dave Marr? Any relation?
@@incomemobile8566 Unfortunately not, my golfing ability is also some way off that David Marr’s also😂
@@davidmarr4951 I was thinking of starting a body building / golf tour where the competitors on the course had to be accomplished body builders and equally competent golfers. A hybrid sport that combines fitness with golf. To qualify for the tour you'd have to be a 4 handicap or lower and win at least one legitimate local body building show. Maybe you could compete.
The tips of higher reps "build it 💪or burn it 🔥 🥵🥵"
Thanks
Big shot out from Morocco bro 💪👌
Hi John, what are the rest periods for these 2x 25 exercises? Many thanks for the content. As you know with heavier wts rests periods are bet 2-4 min depending on the exercises.
Great vid!
I did the bicep one which was fire im definitely doing this one
I was shaking at the diamond push ups. Thanks haha.
You know what is more interesting and compelling than lifting and learning how to lift better? John Meadows himself. It appears he remained positive until the end, that's the way to "go out." We will all die, whether now or in 50 years, but how did you live your life? Crying, moaning and complaining that things are not fair or be positive and affect change in your life, no matter if it is small or large, it doesn't matter. Be a Mountain! Be Positive! Be Honest! Have Integrity! Work hard, but also work smart.
Hey John!
Would you do this for a few weeks or just a one time workout to mix things up?
Hi John, when would recommend to do this and the biceps workout. I mean. Which split during the week ? Or between chest and back days?
I did a 400 bi/tri last night thanks to John. Holy smokes. Killer
Katana extensions all the way 😄🔥
Hello John, love your channel.❓Do most of the advice you offer on your channel work for guys over age 60 who might be typically low T. The only supplements I take are a multi vitamin and some protein powder smoothies. Thanks
Eyy, CT Flercher approves!
Really just... Thank you, I've recently tried one of your workouts, and it was the most fun I've had in months, it's really hard for me to enjoy something, but that workout was something else.
Thank you
Thank you MountainDog1
John, would you ever suggest occlusion training doing this workout?
I love this workout! Question - Is it better to do all 200 reps for either bicep or tricep, before switching to other muscle. OR, can you get the same results by doing a superset of each? Bi/Tri 25 reps each twice, for each exercise? Thanks!!!
Hey john, do you think theres you can do too many dropsets? For any muscle group in general. Its easily my favorite way to train
BIG JOHN.. when doin these high reps 25 reps... how long is the rest period between sets?
What are the rest period between sets? would you have one if it's higher reps? Thank you
What program is similar to this high volume training from what you sell on your website ? Would love to purchase this type of training
Hi John, love your videos! How much rest between sets do you recommend with these high rep sets?
Hi @adrianyorke9322 ! You've may have seen it since 2 years but in his "Legs 200 reps WO" video, John noticed (4'45) that a 2 to 3 minutes of rest between each 25 rep would be a good choice. As it was for legs, always more hard to train, pump and more painfull, maybe a 2 or 2'30 pause would be pertinent for other muscular groups.
We'll never forget him and the legend he'll remain. All the best, guy ^^
any input about an elbow that been slowly getting more inflamed. it doesn't necessarily hurt but it clicks after my first movement of the workout and as the workout progresses it makes certain ROM at certain angles very difficult as it seems to get stuck and click.
Una pregunta ..en cada ejercicio hacer las 200 repeticiones ??
Do you have to rest less when doing these john?
I don't remember where I saw this, I think it was either Matt Wenning or Mark Rippetoe, but they advocated using high rep band work to get your tendons nice and thick and to also circulate blood in the tricep. I'll use a red band and do four sets of tricep extensions at the end of a heavy pressing day. First set I can usually get 50 reps, second set 30-ish, then ~25 for sets three and four. It sure makes my elbows feel a whole lot better. Worth a try.
How often do you implement this kind of routine?
What's the rest time between sets and between each exercise?
Thanks
John, can you please put out some home dumbbells full body workouts, since the gyms are closed?
working on it
Put your ego aside!!! You should only be using enough weight where you feel it connecting with the target muscle without getting any other muscle involved in the movement. The minute you have to start heaving the weight, the set is finished. I'm always shooting for 30 reps during a set and thats what my first set always is, when done effectively, by the last set I'm maxing out at 18-25 reps and really feeling the burn. The muscle is so blown up its ridiculous, I love this routine.
Do you do 25 reps of all the exercises and THEN do the 2nd 25? Or do you do one exercise at a time for 2 sets of 25 reps? And if so, how much time do you rest btwn sets? Or exercises? Thanks 👍🏼
3:48 I call em kick-outs because your arms look like legs.
Your arms are looking good.