I wrote it all down for today’s workout. I hope it’ll be a help to others. Supinated DB curl 8-10 Hammer curl aim for 6-8 Tri pushdown with the sponge grips 8-10 To overhead tri ext. 6-18 2-4 light weight rounds to warm up. 3 working sets Stretch each bicep and tricep for 30 seconds. Into the next round Tricep pushdown with elbows pinned to your side. Use two ropes(one per hand). 10 reps Go into straight down tricep ext. (standing skull crushers) 6-10 Ez bar preacher curl 8-10 with a 10-15 second negative 3 rounds of this 45 second stretch on each muscle Next round BB curl to failure with good form, 5 partials at the bottom Kettle bell skull crushers off the floor. Start with 15-20 reps and shoot for failure each set. 3 rounds 60 second stretch per muscle. Into the next round Hanging hammer curls(pinwheel curl) on the back of the preacher curl station. Aim for failure Close grip push-up on a bench. Aim for failure. If it’s too easy do it off the floor. 2 rounds of this.
It sucks that he is no longer with us. This man shows us the difference between gaining respect and gaining followers. If your content is good, it's timeless and needs no douchebaggery.
At 56, I've been training for 38 years and have been through a murderer's row of injuries; this is by FAR the most informative and fun RUclips fitness channel that I've come across. I really value the various series that you've been putting out this year
59 and been at it 45 years. I benched 285 when I was 17 and weighed 132 lbs. I agree. This guy's unpretentious and knowledgeable. All these movements are old school and time tested to work.
You gotta appreciate how John went so far out of his way to compliment his friend and make him feel good about himself. John's character has got to be just as good if not better than his physique.
In a sport that attracts so many arrogant, self-absorbed people, John was a breath of fresh air. Humble, friendly, respectful and an all round nice guy. He will be greatly missed. I can't think of anyone else in the industry that even comes close. ❤❤❤❤
I like how John is kind of a middleman between keeping it oldschool and implementing al the newer training principles (joint friendly, strength curves etc). Keeps it fresh!
Your information is free, you are humble, you explain things simply for everyone to understand. Nothing better than that people get a notepad and write shit down!
guys I needed something to shock my back, i have adopted the back workout from last week. Did the trick ! today is Friday- my arm day. Gonna try this one today.
Thank god at 63 ego doesn’t effect you I did this all today and just getting up and down with the kettle bells was bloody hard. We have lost a great man in John love the way he explained things and how to adjust where needed another gentleman who left us to early. Thank you for all the advice.
@@buttistedsuidice3296 Now after the iso hold, "You're not done yet, give me 5 more reps!" This is all done while John Meadows and Tom Platz are standing on the side pushing you beyond failure!
I love this channel allways rewatch everything and will continue to do so soaking in more nuance with every view thanks for keeping it going john was and will always be the most inspiring bodybuilder to me thanks for everything
Excellent. One of the few videos from you where I've seen you utilize supersets so was curious as to whether you are a proponent of them or not. Love doing arm supersets, especially on days where I'm working lighter. And the tip to use 'spongy grips' on the triceps exercises, especially the reverse grip, is freakin' genius. Love these simple twists that increase the effectiveness of exercises that have been around for decades.
Nothing puts a bigger smile on my face then having to stand at my car and drink my protein shake, not because I want to but because I can't drive with a great bicep pump lmao. Thanks for the video gentlemen, this will be my routine this afternoon 👊
John I always superset Bi's & Tri's. I'll alternate Bi, Tri, Bi Tri using the same exercises you demonstrated. After 3 or 4 circuits, depending upon the weight, I'm usually too wasted to continue.
Thanks Andy! Let us know what you’d like to see more of, and before It becomes blizzard season up by john , I may fly up to knock out a few more videos 💯🙌🏼
This was uploaded while I was at the gym having an arm day , wish I could’ve seen it on time but, I don’t be on social media while I’m on the gym, I focus only on my training but this time. I regret not being on my phone😂💯💪🏽💪🏽great workout mr John M.
Thanks for the video John. I would really like to see more videos of this style. Easy for us to follow. I watched all the "build your own programm" videos but I need too much time and too many in the gym to hit equally all body parts. I would like to see more of this super set pump style programms from you. Thanks for the content, god bless ya!
Mr. Meadows, this is video is an incredibly educational in regards to TRULY pumping up your bis!!!! And...'by-the-by'...the 'proof is n the pudding', as you've some of the best biceps on RUclips (Fullness, peak, softball-shaped...)! Thanks for sharing all the goodness...and I hope you're doing well!
What a timing, today's my arm day so definitely gonna try this stuff for sick pump. Bless you and your family Dog, you're my Numero Uno fitness channel!
Anther great video, John. That's one helluva arm workout! I'm definitely trying this combo next time. Don't know if I'll make that kind of volume but we'll see.
The Mega Pump Series - cool, can't wait for more! Mr. Meadows I've always wondered if the pump is the best indicator of a successful workout? For me, some days it's great, some days it's not. If I don't leave feeling a great pump, does that mean I failed to train adequately?
Hi John, Absolutely awesome video! I loved the exercised that you both did, they looked great! I'm due to change my arm routine soon so those exercises were definitely useful. Big thank you for making the video. Cheers, Billy
I did this tricep stretch and evidently got too aggressive. I over stretched a bundle of nerves that travels through the same area under my arm, resulting in stretched nerves, and weakness in my pec, lat, and tri, all on the same side. My tri has atrophied noticeably in 3weeks and is much weaker. (I’m doing 15# extensions instead of 40# that I was doing 3 was ago). My bad, I over stretched. Just be careful. I’m grateful my PT is guiding me to recovery.
On preacher curls I noticed that you don't go to full extension. Is that personal preference or does it put unnecessary stress on the connective tissue?
So true especially for us newbies appearance is everything, I have a little more vascular arms than some without even bicep veins but with 3+ inches larger arms. I rather have a Brue Lee physique than Bolo Young's anytime....
My arms grew 2 inches in 2 months (without a pump and at a lower body fat ratio then I was at before I started) following John's arms training style so I can vouch for that they give you such a good pump and stretch like I have never had before and even the sequence it's done in makes such a difference. I was at 85 kg when I first took the measurement and then two months later at 80kg so I can assure you that it's not fat. I'm into 8 months or so into my training so it may be some of my newbie's gains fueling my arms too but I can tell that they helped me greatly and I almost follow all of his exercises for all of my training splits and everything has improved just drastically. Thank you for always putting out such amazing content.
5:12 this is my exact routine!!! :O Great minds pump alike? :D Seriously I go from tricep pull downs to body across pulldowns for chest and triceps!!! I was doing it along with you and stopped because I couldn't believe we sync'd up like that LOL Love your chan it's how I've bulked up and I'm feeling better and stronger than ever!!!
I love how modest John Meadows is to the point where, even in the beginning when they were doing the arm measurements, he didn’t feel it necessary to highlight the fact that his arms are a little bit bigger or something like that if anything, he downplayed it. Because at the end of the day, he’s not there as a competition for who’s got the bigger dick. He wants to show an exercise routine.
Bodybuilding is definitely an art a good shaped arm will always look better same with the whole body if it's all in proportion u will look good regardless how big or small u are a lot of people don't u understand that shape is better then size 👊👊
I wrote it all down for today’s workout. I hope it’ll be a help to others.
Supinated DB curl 8-10
Hammer curl aim for 6-8
Tri pushdown with the sponge grips 8-10
To overhead tri ext. 6-18
2-4 light weight rounds to warm up.
3 working sets
Stretch each bicep and tricep for 30 seconds.
Into the next round
Tricep pushdown with elbows pinned to your side. Use two ropes(one per hand). 10 reps
Go into straight down tricep ext. (standing skull crushers) 6-10
Ez bar preacher curl 8-10 with a 10-15 second negative
3 rounds of this
45 second stretch on each muscle
Next round
BB curl to failure with good form, 5 partials at the bottom
Kettle bell skull crushers off the floor. Start with 15-20 reps and shoot for failure each set.
3 rounds
60 second stretch per muscle.
Into the next round
Hanging hammer curls(pinwheel curl) on the back of the preacher curl station. Aim for failure
Close grip push-up on a bench. Aim for failure. If it’s too easy do it off the floor.
2 rounds of this.
I came to the comments to see if anyone recorded it so I didn't have to scramble. I am not disappointed. Many Thanks Good Sir. Happy Training Baby!!!
God bless you brother
Thanx
Thnks bro
Thank you for writing this info !! Didn’t realize all the details.
John "full inch" Meadows.
LMAO
💀💀
John "Alright, hi everybody" Meadows 😊
He must be a grower
Lmaooooo
It sucks that he is no longer with us. This man shows us the difference between gaining respect and gaining followers. If your content is good, it's timeless and needs no douchebaggery.
At 56, I've been training for 38 years and have been through a murderer's row of injuries; this is by FAR the most informative and fun RUclips fitness channel that I've come across. I really value the various series that you've been putting out this year
Totally agree 🖒 im 58 been training 40, working around injuries, live for the pump.
@@cellulersweller6562 And we will never stop ; )
59 and been at it 45 years. I benched 285 when I was 17 and weighed 132 lbs. I agree. This guy's unpretentious and knowledgeable. All these movements are old school and time tested to work.
This and the Athlean X one are the two best ones out there.
Him and greg doucette is all u need to watch
You gotta appreciate how John went so far out of his way to compliment his friend and make him feel good about himself. John's character has got to be just as good if not better than his physique.
In a sport that attracts so many arrogant, self-absorbed people, John was a breath of fresh air. Humble, friendly, respectful and an all round nice guy. He will be greatly missed. I can't think of anyone else in the industry that even comes close. ❤❤❤❤
Tried it today. Could do only 70% of it and my arms are freakin burning. They are the heaviest right now. Thank you John. Rest easy legend.
Meadows is a fucking kindhearted dude hey.. you can’t help but respect his completely positive attitude and his support to the fitness community.
I like how John is kind of a middleman between keeping it oldschool and implementing al the newer training principles (joint friendly, strength curves etc). Keeps it fresh!
Your information is free, you are humble, you explain things simply for everyone to understand. Nothing better than that people get a notepad and write shit down!
guys I needed something to shock my back, i have adopted the back workout from last week. Did the trick ! today is Friday- my arm day. Gonna try this one today.
John, you 2 guys are machines to the MAX!!! I'm 72 have been following your workouts all this year. I'm soooo fit now, can't thank you enough
Respect ✊🏼
Thank god at 63 ego doesn’t effect you I did this all today and just getting up and down with the kettle bells was bloody hard.
We have lost a great man in John love the way he explained things and how to adjust where needed another gentleman who left us to early. Thank you for all the advice.
Only 2 men can inspire you in the Gym, one is you and the other one is Glass, that's all, keep up the good job!
Just did this workout while waiting for my back to heal up. What a great workout and huge pump! Thanks John, always great to learn from the best!
Good thing tomorrow is arm day. Can't wait.
Same!
Same here!!
This is my go-to workout if I'm starting to feel flat. The pump is amazing and it gives you a ton of energy
When i do my curls, I always like to imagine john telling me "okay, 5 more....and then 5 more after that" 🤣
"OK now hold it"
@@buttistedsuidice3296
😱😱
@@buttistedsuidice3296 Now after the iso hold, "You're not done yet, give me 5 more reps!" This is all done while John Meadows and Tom Platz are standing on the side pushing you beyond failure!
Me anytime I do a drop set lol
Lol
John “spongy grips” Meadows
🤣🤣🤣🤣🤣🤣
lmaooo
Mega Pump! Something to look forward to - bi's and tri's pumped to the max :) John - you are a wealth of excellent information!
John is so modest.......you're a BOSS dude....
Thank you for all of your informative and motivational videos. You were always my go to when I wanted something different and intense. RIP John
Thanks again John.
DOCTOR ZAINO!!!Awesome seeing you on here
I was definately not streching enough thanks guys for this you all are keeping me motivated and I feel stronger than ever
Yes, it's really mega pump! Tested and approved! Simply one of the best arm workout I've ever try yet.Highly recommended!!!
Definitely a great pump from this. 50 years old and not that big but I got a full inch from 15.5 to 16.5. Great workout!
Congrats, your in the “ 1 inch “ club
I love this channel allways rewatch everything and will continue to do so soaking in more nuance with every view thanks for keeping it going john was and will always be the most inspiring bodybuilder to me thanks for everything
Great lunchtime content! I used to not be a fan of pump work but I’m enjoying it more and more for biceps.
John, you are truly awesome and a blessing to the community
I got arms day today I've hit a wall arms not really doing much so i'm here to see the master. .. great vid bro
Is it just me or are these the nicest two guys? Would have a blast lifting with them.
I'm with you, John. Love an e-z bar preacher curl!
Great arm workout guys enjoyed.
And enjoyed the part about the arm size that very ture. M
The one-arm hammer curl on the preacher bench, I saw a picture of Flex Wheeler perform that!
Thank you Mr Meadiws. I did rhis workout with BFR bands OMG!!! 💪😍💪
Excellent. One of the few videos from you where I've seen you utilize supersets so was curious as to whether you are a proponent of them or not. Love doing arm supersets, especially on days where I'm working lighter. And the tip to use 'spongy grips' on the triceps exercises, especially the reverse grip, is freakin' genius. Love these simple twists that increase the effectiveness of exercises that have been around for decades.
Nothing puts a bigger smile on my face then having to stand at my car and drink my protein shake, not because I want to but because I can't drive with a great bicep pump lmao. Thanks for the video gentlemen, this will be my routine this afternoon 👊
Don’t pump and drive 💪🏼
@@ChrisZaino 🤣 I need to hang that slogan at detachment
OMG! I can feel the my arms burn already. I'm gonna try this. Thank you!
I love using the E-Z bar it makes things “easy”
John I always superset Bi's & Tri's. I'll alternate Bi, Tri, Bi Tri using the same exercises you demonstrated. After 3 or 4 circuits, depending upon the weight, I'm usually too wasted to continue.
Awesome work. Feeling the pump. Thanks guys! Im young, and trying to keep up with you guys. All the best!
I'd still rather have a leg pump than arms but i do train more Oly lifting and strongman. This stuff helps recovery
You guys make the best videos together.
Thanks Andy! Let us know what you’d like to see more of, and before It becomes blizzard season up by john , I may fly up to knock out a few more videos 💯🙌🏼
In a future video series can you get a female bodybuilder with comparable vasciarity? Thanks
This was uploaded while I was at the gym having an arm day , wish I could’ve seen it on time but, I don’t be on social media while I’m on the gym, I focus only on my training but this time. I regret not being on my phone😂💯💪🏽💪🏽great workout mr John M.
John's barbell curl (7:55 mark) reminded me of Dave DRAPER's old school "forehead curl".
Thanks for the video John. I would really like to see more videos of this style. Easy for us to follow. I watched all the "build your own programm" videos but I need too much time and too many in the gym to hit equally all body parts. I would like to see more of this super set pump style programms from you. Thanks for the content, god bless ya!
Watched this today.
Tried this today.
Died a little today.
But I loved it!
Very nice video, go ahead for more 👍🏻👍🏻👍🏻
Mr. Meadows, this is video is an incredibly educational in regards to TRULY pumping up your bis!!!! And...'by-the-by'...the 'proof is n the pudding', as you've some of the best biceps on RUclips (Fullness, peak, softball-shaped...)! Thanks for sharing all the goodness...and I hope you're doing well!
Glad you enjoyed it
Will you be doing g a series on pumping shoulders and chest. Great workout. Can't wait to try it
4:58 I did two-rope push downs today for the first time. Crazy huge pump.
Great video John, I'll give this a try at the gym tonight but not looking forward to bicep cramp after lol!!!
He was such a great coach
When will you continue with the build your own workout series ?
Can you please do a mega pump video for chest, this video was amazing
I love so much John videos.Always learning🙏🙏💪💪
“What body part can you think of that’s any better to get a massive pump...it’s arms!!”
Eh...yeah, exactly what I was thinking
What a timing, today's my arm day so definitely gonna try this stuff for sick pump. Bless you and your family Dog, you're my Numero Uno fitness channel!
I also had my arm day today real good pump with John's workout and the progress honestly feels unreal.
I thought it was Greg Douchette in the Thumbnail, never clicked so fast :)
Would be an awesome colab, the Mountain dog and Gilbert Gottfried
Great video yet again. I did triceps yesterday and have biceps today. I so want to try this anyway. Thanks fellas you guys work well together.
Awesome Shawn .. thanks for engaging abs watching
Great video. Chris is a great addition..
Thanks my man ! Let us know what type of content you’d like to see , specifically , and we will get It rolling 🙏🏻🙌🏼
Great workout
Thanks for all your videos
Anther great video, John. That's one helluva arm workout! I'm definitely trying this combo next time. Don't know if I'll make that kind of volume but we'll see.
Thank you so much for doing and sharing this.
Love the content, keep up the good work John. I really appreciate what you do for us
Can’t wait until arm day tomorrow.. will be doing some of these 👍 thanks
Absolute best real old school bodybuilding
almost forgot... is it possible to Yoyo trick after a "mega arms pump" workout ;)
Love these videos...still picking up tips for different exercises. Keep up the great work!!
Great video and love this collab.
Very interesting for me to watch
Glad you enjoyed . Let us know what ideas or content you’d like to see more of 🙌🏼
The Mega Pump Series - cool, can't wait for more! Mr. Meadows I've always wondered if the pump is the best indicator of a successful workout? For me, some days it's great, some days it's not. If I don't leave feeling a great pump, does that mean I failed to train adequately?
The pump isn’t absolutely necessary, as when I was younger , I used to do heavy 4-6 reps , and grew . However I destroyed my joints .
Hi John,
Absolutely awesome video! I loved the exercised that you both did, they looked great! I'm due to change my arm routine soon so those exercises were definitely useful.
Big thank you for making the video.
Cheers,
Billy
I did this tricep stretch and evidently got too aggressive. I over stretched a bundle of nerves that travels through the same area under my arm, resulting in stretched nerves, and weakness in my pec, lat, and tri, all on the same side. My tri has atrophied noticeably in 3weeks and is much weaker. (I’m doing 15# extensions instead of 40# that I was doing 3 was ago). My bad, I over stretched. Just be careful. I’m grateful my PT is guiding me to recovery.
I see this guy today. Doctor ceno lives in my
Town and his business is his . He drivers a sweet lambo
On preacher curls I noticed that you don't go to full extension. Is that personal preference or does it put unnecessary stress on the connective tissue?
on that movement yes its to hard in stretch postion
So true especially for us newbies appearance is everything, I have a little more vascular arms than some without even bicep veins but with 3+ inches larger arms. I rather have a Brue Lee physique than Bolo Young's anytime....
Hi John looking forward to mega arm pump at the gym tomorrow morning , great video with you and Chris. Jim Harrison Chester UK.
Thanks Julian. I appreciate you 💪🏼
Revisiting over a year later. How things have changed. I'm going to have to do this after my deload.
My arms grew 2 inches in 2 months (without a pump and at a lower body fat ratio then I was at before I started) following John's arms training style so I can vouch for that they give you such a good pump and stretch like I have never had before and even the sequence it's done in makes such a difference. I was at 85 kg when I first took the measurement and then two months later at 80kg so I can assure you that it's not fat.
I'm into 8 months or so into my training so it may be some of my newbie's gains fueling my arms too but I can tell that they helped me greatly and I almost follow all of his exercises for all of my training splits and everything has improved just drastically.
Thank you for always putting out such amazing content.
5:12 this is my exact routine!!! :O Great minds pump alike? :D Seriously I go from tricep pull downs to body across pulldowns for chest and triceps!!! I was doing it along with you and stopped because I couldn't believe we sync'd up like that LOL Love your chan it's how I've bulked up and I'm feeling better and stronger than ever!!!
Ive only been doing this for 2 months and my arms have already grown faster than the old workout my buddy had me doing that was twice as intense
Thanks John.
I love how modest John Meadows is to the point where, even in the beginning when they were doing the arm measurements, he didn’t feel it necessary to highlight the fact that his arms are a little bit bigger or something like that if anything, he downplayed it. Because at the end of the day, he’s not there as a competition for who’s got the bigger dick. He wants to show an exercise routine.
Whats the general feeling on pronated or reverse grip bicep curls? Sometimes I throw these into my routine...
definitely gonna try that kettle bell one i love the isolation of the tricep and not so much pressure on the elbow
I got into a full extension curl next STOP READING MY MIND!?!? :D
This looks like an awesome work out guys hell yeah! That double rope tricep push down looks like it feels awesome definitly want to try that sometime
John, your videos are by far the best in my book, how long does this type of workout last time wise?
45 min
Let's go, much love.
John, do you ever dabble in "blood flow restriction" style for super pumps?
Best pump I’ve ever had! Added just over an inch to my arms!
Bodybuilding is definitely an art a good shaped arm will always look better same with the whole body if it's all in proportion u will look good regardless how big or small u are a lot of people don't u understand that shape is better then size 👊👊
Great video! Would like to see a shoulder workout video.
Thanks guy's great advice you guys are awesome
Thanks for watching!
Great Video as Always John!! Definitely going to try this!! Also good company ;)
🙏🏻🙌🏼✊🏼
This looks difficult!! I think I’m just going to put one superset after my upper day bc my arms are lacking!!
Still luving John
I can get a full inch if i do bis and tris but I rarely do just an arm only day. Awesome video and content! Very impressive
Same I dont do an arm day I’ve measured mine cold and they’re 20.2 inches I wonder if I can put on a cheeky inch when pumped with this workout