The Unity Powerbuilder 1.0 Program (What You Need To Know)
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- Опубликовано: 8 сен 2024
- Buy The Unity powerbuilding program: mountaindogdie...
Here are some simple substitutions. There are many more you can do, but here are some basics.
Hack squat - Feet out in front Smith squats, squat machines with back support, dumbbell squats standing on raised aerobic benches (for depth), goblet squat
Leg press - Close stance dumbbell squats with heels slightly elevated, goblet squat
Chest machine - Dumbbell presses, banded pushups
Smith machine high incline presses - Cage press, barbell front press with back support
Lying leg curls - Seated leg curls, standing leg curls, banded leg curls, dumbbell leg curls
Seated leg curls - Lying leg curls, standing leg curls, banded leg curls, dumbbell leg curls
Hyperextension bench - Banded Good mornings, light barbell good mornings, seated dumbbell good mornings
Standing calf raises - Toe raise on any incline
Seated calf raise - Standing toe raise but bend knees some
Pulldowns - Banded pullups
Pushdowns - Banded pushdown, dumbbell kickbacks
Chest supported row - Any bent over row
Machine flyes - Dumbbell flyes, deficit pushups (hands on plates), cambered bar pushups
Rear delt machine flyes - Dumbbell bent over flyes
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I loved seeing the comments about the shirt! I got the shirt off a facebook add. I ordered 7 shirts, and they only sent me 2. They hosed me, so I can't recommend them. Actually I think they gone now anyway. But at least the 2 shirts they sent are awesome Mary shirts. The blue one is really cool. It is a mixture of Our Immaculate Lady and the apparition of Our Lady of Medjugorje. The key is the gold girdle and the 12 stars. The 12 stars come the appearance of Mary in the Bible in heaven:
"Revelation, 12 1. And a great sign appeared in heaven: A woman clothed with the sun, and the moon under her feet, and on her head a crown of twelve stars".
Was even cooler because Ivana was here and knows Croatian very well and Lady of Medjugorje has roots there.
Our Lady of Medjugorje (Croatian: Međugorska Gospa), also called Queen of Peace (Croatian: Kraljica mira) and Mother of the Redeemer (Croatian: Majka Otkupiteljica), is the title given to the "visions" of the Blessed Virgin Mary which allegedly began in 1981 to six Herzegovinian teenagers in Medjugorje, Bosnia and Herzegovina (at the time in SFR Yugoslavia). The "visionaries" are: Ivan Dragičević, Ivanka Ivanković, Jakov Čolo, Marija Pavlović, Mirjana Dragičević and Vicka Ivanković and ranged in age from ten to sixteen years old at the time of the first "apparition."
That sucks they hosed you. I could see that blue shirt being like a $400 Versace shirt 😂
Love the shirt Mr meadows, and I enjoy your content and awesome attitude. Keep doing you🤗👍🙏
Glad you're home, "looking forward to seeing you again"
In between scenes, I bet John yells at Dave for swearing lol. Thanks for this guys. Y'all are 2 of the top 5 useful RUclipsrs when it comes to training, no matter what the goal is.
Agreed!!!
I ran this as my off-season strength program November - December 2021 and really enjoyed it!
I got crazy gains in my triceps and shoulders - they visibly blew up! I also noticed growth throughout the rest of the body. Legs are stubborn for me and I was happy I saw some gains in them again.
I did a modest bulk, and gained 3kg weight (~7lbs.) during the 9 weeks time. Most of that was muscle judging from the mirror - I still had pretty decent abs after!
I used some substitutions offered here for the upper body. Most notably I replaced the High Incline Smith Press with a regular Standing Press.
All my lifts went up around 5%, bench closer to 7%. Only my powerlifting Back Squat suffered when attempting to max out the last week: I felt I lost eccentric strength in the bottom close to the hole. Interestingly, my Front Squat and High Bar 3/5RMs went up. That said, I PRd Back Squat later as well, after 1 month practice of heavy singles.
As described the program is highly effective! The only downside of it really is that the workouts can get pretty long, 2-2.5 hours. I'd recommend to cut the rest time on the last couple isolation exercises to 1 minute or so on each day to save time.
When I get to run it again next off-season, I'm going to do just that, as well as modify the 1st cycle DE training to go up in % (55-60-65), while keeping the number of sets the same through the first 3 week block.
I highly recommend this program! I wish there will be a follow up!
“But did you diiiiiiieeeee?” (Mr Chow voice)
That hat is awesome!
All Chow wanted was chance.
Prayin to Mary for those gains 💪
OnLy gOd HeArS, most immature response I could think of lol
Damn bro. Watching a fitness channel here, not religion. Learn how to take a joke, it makes life more enjoyable
Damn this is shit
I like how you took Lifting Explained's critic on exercise substitutions and actually made it better .
Nice t-shirt John 🥰
Dave Tate is such a badass and John is so passionate!
John’s programs are legit!!! I’m on his Carnage Program and I have improved significantly from it. Strength went up. Body composition looks way fuller and tighter.... You just need to eat and recover!! Thanks John!
Amazing shirt, John. God bless you and your beautiful family. Can't wait to check out this new program.
Why is glorifying a person instead of Jesus Christ amazing?
@@ryanrogers8211 Who is 'Glorifying' a person? The comment was about a nice t-shirt.
@@patriciag6127 look at the depiction on the T-shirt. It doesn’t glorify any part of God. Remember in the Bible the last time we hear Mary talking it’s when Jesus turns water into wine and she basically says listen to Him. The Roman Catholic Church glorifies a person when praying to, giving homage to, and calling Mary a virgin and co equal with Jesus Christ.
@@ryanrogers8211 The Roman Catholic church does no such thing. (Some people might which is wrong). The Catholic faith teaches that you worship God and God alone! Now asking for Her (Mary's) intercession to God is absolutely fine just like the example you gave of the wedding at Cana. She interceeded for them to Jesus and She can do the same for us. We also have the beautiful moment when Mary was at the foot of the cross with John the beloved and Jesus' words were "Son behold thy mother and woman behold thy son". John represents us the followers of Christ. And Mary is given Her next mission essentially to care for us and lead us back to Christ should we fall and lose our way. Now as for Her being 'equal' to Jesus as you claimed, there is no such teaching in Catholicism. The only similarities between them is Microchimerism and the way they were conceived. Jesus was conceived by the Holy Spirit in the womb of Mary just as Mary was also conceived by the Holy Spirit in the womb of her mother St. Anne while they both don't have the stain of original sin, were sinless and kept their virginity. She is not 'equal' to Jesus because Mary is not divine.
This is like when the madness combined with the mania.
Already enjoying the UNITY program! Its an awesome program
I love the shirt John!
@Phillip Hickman where does it say that in the bible Protestant? 😂 or did you just make that up? If she was with sin, then how was she able to conceive Jesus, that means his body and blood (which came from her) would have been tainted. Is it so hard to belive that the "platform" Jesus used to to enter the world would be imperfect?? Why limit God and his power.
Phillip Hickman 🤣🤣 so does that mean that Jesus “falls short of Gods glory” since his body came of a sinner? 🤣 you have to have common sense and stop throwing out random verses to fit YOUR erroneous Protestant beliefs...
Phillip Hickman 🤣🤣🤣 you are so silly 🤣🤣 Where does it say in the Bible that Jesus is the Glory of God? You make up these things SMH 🤦♂️👎 Jesus is the Word Made Flesh.. The Lamb of God... what does it mean to idolize? You don’t know what True Christians actually practice.... We only give honor and respect to the Mother of God! If God is our Father, and Mary is the mother of Jesus (who is God) that’s why she’s the Mother of God, then that makes her our Mother and the 10 commandments say to honor our Father AND MOTHER... if you don’t answer my questions then I won’t answer yours silly bear 🐻😊😉
Phillip Hickman looks like this bible study is over 🤷♂️🤣
@Phillip Hickman I did give you a response but you don’t want to respond to my statements or questions. 🙄🙄some bible study 😂 Regardless of how you feel about the Blessed Virgin Mary Mother of God, 🙌 I hope that you find truth. And if I’m wrong about Mary(which there is ample evidence (theological, testimonial, and demonstrative) to support the Catholic Church’s stance on the veneration (which is different than worship) of Mary, then it looks like myself and the 1.2 billion Catholics in the world 🌎 will have to answer to her son Jesus Christ 🤷♂️🤷♂️ but I will leave you one nugget to understanding the “secret” to Mary is to look to the Old Testament and find her prefigurement in the form of the Ark of the Covenant. Chances are you won’t look it up but at least I did my part in correcting you. May Mary, Joseph and Jesus, the Holy Family assist you (within their respective roles) in this journey of life 😘😄
Love your Blessed Mother shirt John! There’s just something about 20” arms stretching out a shirt of such beautiful Christian reverence that shouts awesome to me! I gotta get me one of them, not to mention 20’s. 😉✝️
Really cool shirt!
Great detail guys! I remember attending Dave’s seminar years ago in Boston at Total Performance Sports!
Very cool!
Sweet shirt John.
Dave your assumptions are correct, my small gym has only bare bones. Squat rack which doubles as bench set up, dumbbells, cable fly machine, and couple of "Matrix" machines for leg curl\extention, pull downs. Was not sure if I could even make use of this program. This video makes me feel slightly more confident I can utilize program as it is intended.
Thankfully. One of the few times I've seen creators of a program to take the time to give alternative exercises. Gym I just joined has mostly power racks. Only machine is a cable crossover with seated cable rows and lat pulldown.
Thanks a lot for the substitutions. Since Covid, I train at home with limited equipment, basically a Rack with a collegiate set up.
Once I finish creeping death 2 I'm definitely getting this. Thank you John and Dave
Hello John!
Your videos have changed my life honestly. I've made more progress in the last 6 months than I made in my first two years of training.
I have a question, do you plan on doing more videos in the Build your workout series? Those were damn good.
Thanks and lots of love and support!!
Thanks for this! One week in to the program and I like it. It has been a nice program change but challenging. I appreciate all of the wisdom from you and Dave that went in to developing the program.
This is great, I will definitely pick this up after wrapping up High Evolutionary. Lord knows my awful pressing strength needs to be addressed anyway.
John, you can also do the hyperextensions on a Smith machine! Just put the bar at the height of your hip
@Thor God of Thunder Yes, that's the one acceptable case for using a pad on a bar
Thank you for offering this and truly wanting this program to be great.
Love the shirt
We definitely need a part to this is pure gold
Maybe a 4 day per week program?
Might have to try this one....When I was 17 I started my first time in the gym with a powerbuilder style program, this is really interesting and i really want to build strength with size.
You guys are amazing!
This program sounds well thought out.
Good shirt John, looks fresh God bless for you and your family
Thank you kindly
What a beautiful shirt!!! 😍
Reminds me of Out Lady of Guadalupe!
May the Peace of Christ Jesus be with everyone who reads this! 🙏✝️🙏
God bless you
I'm so happy to see that people actually recognize our Blessed Lady ❤❤❤
@@asfdffd what a subtle yet obvious power move by MR. Medows.
Praise the Lord!
Hi John nice to see two knowledgeable people working together and addressing the technical aspect of lifting which is sometimes forgotten about by other RUclipsrs like always your content is of great value stay safe and healthy
It’s always a great day when the 👑 Uploads🤟🏾😎
John with the fire tshirts.
Please make a 2.0 John!! This first one is awesome
You have the coolest shirts also great video
Enjoying the program so far. I like how there are a lot more exercises in there as besides the main lifts- good for accessory work
These are two great minds in body building 💪🏽thanks guys
Elitefts and John Meadows combination unbeatable , I always find your both of your instructions so beneficial - thanks. Now I love your shirt John, best ever. Thanks for your passion. where can I purchase one?
John is looking hella fresh man!
Edit: Any1 know what shirt that is?
Yes the image is The blessed Virgin Mary, mother of God aka Jesus Christ. It is a beautiful shirt 😍😍😍😍
Hey John, currently running CD2 but can't wait to the Unity!
John I know this is off subject But I don't get much time except to watch you and very choice others I am hitting the heavy bag with five-and-ten pound dumbbells in my hands 6 months out of double hernia surgery and really growing brother Just wondered what you thought thanks so much for everything my friend hopefully your well
Rocking that Our Lady of Fatima shirt! Awesome!!!
You know it!
Would love to see a 4 day version of a powerbuilding program from you two, between working nights and training jiu jitsu a 5 day split beats me up a little too much but i feel like i'm missing out!
Same here. Working weekends in the military. Don't always have 5 days to use in the week, and work itself beats me up lol.
I agree completely, I would like too see the 2.0 version of this be a 4 day split that hits every body part twice per week
nice shirt 🔥🔥🔥
Love the program so far!
Very smart! Thank you John
Is it okay to skip the back day and do rows or pulls ups in every session? I want to go 4 times a week in the gym and need absolutely more rowing for my hunch back. Great program! I miss you john...
Would be it possible to add the alternative exercises in the program/book itself, instead of the description? Thanks for working this up!
Cool video
That shirt haha. You rock
Wow! Where can i buy that t-shirt?
off facebook - but they scammed me - only sent me a couple of shirts...I ordered 7.
I want that t-shirt 💎
Very good info, I was wondering if I would have access to the equipment needed for this. Next question, John do you believe I could do this with my 16 year old? He plays football, track, and is on the power lifting team( scored more points than any other high school team in state history this year in the state meet). Or is it too advanced a program? Thanks so very much for the passion you have in passing down your knowledge and helping others achieve their goals! 🇺🇸💪
I am on day 3, decided to go 2 on 1 off, 3 on and 1 off….
My legs are torched from Day 1
@@ishangirdhar4529 sorry man.. I am not going to douche John like that.
So Perhaps? In more Lyman's Terms?
DYNAMIC Training IS NOT Weight "Lifting"! IT IS.....
EXPLODING All Ones POWER,,,, THRU the Move!!! I Really LIKE the Concept!!!!
JUST IN TIME!
Maybe in the 2.0 you could add Dave’s thoughts that were “vetoed” out. Not hating by any means just a thought.
Edit: I just saw the end of the video 🤦🏻♂️ my mistake 😂
Think this program is doable on a slight cut John? I can hold off until August if not.
Hi John, I definitely look to do this. And I think my gym has 95% of the equipment. Hope this isn’t a silly question but could I do this program in a calorie deficit or would it be more beneficial in a maintenance or surplus? Thanks!
You can do it in a deficit but all programs are more beneficial in maintenance or surplus if your goals are getting bigger and stronger.
john where did you get that shirt, please!!!
off facebook - but they scammed me - only sent me a couple of shirts...I ordered 7.
John are there gonna b a vid with the NFL athletes? Would love to see some
Boston Scott is coming Friday
Would some of these substitutes also apply to some other programs of yours John?
yep
Dope Shirt!!!🤩💫
when is the ten year program going to drop?
Why did you not include any Max Effort deadlifts in this program?
Any suggestions on where one might substitute in more deadlifts in the program?
you could do a few sets after squats and remove speed pulls
@@mountaindog1 Thank you so much for the advice!
Where'd you get the shirt
off facebook - but they scammed me - only sent me a couple of shirts...I ordered 7.
Can this program be runned consecutive. After finishing it and maxing out doing it all over again
yep!
What would be a good substitution for weighted dips? Only have access to a garage gym right now (gotta love Ontario) and weighted bench dips are rough on the shoulders. Thanks in advance!
On max effort days can you substitute the regular barbell with a neutral grip bar and a safety squat bar instead regular barbell squats ?
Best t shirt I've ever seen anyone got a link?
off facebook - but they scammed me - only sent me a couple of shirts...I ordered 7.
@@mountaindog1 lol that sucks! Didn't expect that. Super alpha move to wear it on a video despite not getting all of them. Flexing on the scammers, literally.
Hi guys, for the High incline bench, how high of an incline should we use, 60°?
My gym is outfitted like a crossfit gym. I don't have a lot of these isolation machines. What's the best sub-in for preacher curls?
Is there going to be a 2.0 version of this program???
Is it best for cut it bulk? Or can it be used for both when adjusting calories for goal?
Where’d you get the shirt John? I want one!
off facebook - but they scammed me - only sent me a couple of shirts...I ordered 7.
Nice shirt! May is her month :) please don't attack my comment. :(
I'm surprised that there isn't more protestants attacking lol its so sad that people could say such mean things about our Blessed Mother Mary
@@asfdffd I hope not I mean well. Nice to have an adult chat lol. In the end each to their own :)
Thor God of Thunder 😂 Bible quote please? 😂
@@asfdffd 🤣
Seems like super common equipment.
How many weeks is the program?
If you r an advanced lifter should you skip the first 3 weeks then just repeat weeks 4-9?
What could you replace seated hamstring curl with?
John is the only guy that could pull that shirt off
How would I integrate cardio with this program??? I already bought it
I've never considered buying a program until seeing this one. I'm curious what it comes with; are there templates to update? an Excel file? just a pdf? Just curious what is provided with the purchase.
It’s a pdf and amazing
Is this hard enough? Dave and Jon wrote this program...of course it is!
Hi, how much time is needed for each workout session, 1-1,5h or more like 1,5-2h?
jon is wearing a santaniño t-shirt... classic
Saint John.
cool
Ave Maria!
Are you guys going to post this program on RUclips ?
Never mind found it in the link Thanks
do i use my flat bench max for the incline bench for this program for percentage backdowns because its weaker than my flat
No, the program means the max for that one specific exercise
In the middle of a cut. Can/should I do this while in a caloric deficit?
Why not try? May have to tweak some things, but you might still find your desired results...
RIP
PSI could charge admission as much equipment as I have and I am not a Rich guy lol
Rip
Reps for jesus
"High Intermediate lifter"
600 lb squat
oh...
Dave trains such high level athletes so that's why he considers that high intermediate. Still pretty funny.
First!
its probably dialed down for mountaindog, which is dialed up for your average GYM rat! lol I used to cheat on P90x so I'm sure this ain't gonna be easy lol