John Meadows Heart Recovery, Training Methods, etc

[danieltx]

This is a great thread! Could anyone (bump @FK86) tell me what John means by "Traditional Bodybuilding" under Type of Split on the Program Comparison Chart (https://mountaindogdiet.com/programs/program-comparison-chart/)? Is this synonymous with "Bro Split" or more like an "Arnold Split"?

Is it fair to say John's programs are broadly characterized by:
- supersets
- intensity methods (e.g., muscle rounds)
- increasing volume

Anything you'd add or change?

"Traditional bodybuilding" is bro split, one body part per session.

I wouldn't say his programs are characterized by supersets but would agree with intensity methods and increasing volume. Another characteristic of his programs was the strategic placement of each exercise - a movement to stretch, one for power, one to drive blood, etc. It wasn't go in the gym and get all this done, it was do this in a certain order to maximize the workout's effectiveness.

 

[Type-IIx]

"Traditional bodybuilding" is bro split, one body part per session.

I wouldn't say they his programs are characterized by supersets but would agree with intensity methods and increasing volume. Another characteristic of his programs was the strategic placement of each exercise - a movement to stretch, one for power, one to drive blood, etc. It wasn't go in the gym and get all this done, it was do this in a certain order to maximize the workout's effectiveness.

Thank you brother. Is it basically pump work with a short contraction first, then a compound exercise (work through mid-range), then a stretch at extreme muscle lengths?

 

[danieltx]

Thank you brother. Is it basically pump work with a short contraction first, then a compound exercise (work through mid-range), then a stretch at extreme muscle lengths?

Correct.

 

[heavyhitter]

This is a great thread! Could anyone (bump @FK86) tell me what John means by "Traditional Bodybuilding" under Type of Split on the Program Comparison Chart (https://mountaindogdiet.com/programs/program-comparison-chart/)? Is this synonymous with "Bro Split" or more like an "Arnold Split"?

Is it fair to say John's programs are broadly characterized by:
- supersets
- intensity methods (e.g., muscle rounds)
- increasing volume

Anything you'd add or change?

Yes he’s referring to a traditional bro split. A lot of John’s splits tend to start out low volume high frequency and progress up in volume towards the end of the program. Things like intensity methods also tend to climb towards the end of a program. Each workout is centered around 4 exercises hitting different phases. You start with a pre/pump activation phase. . For chest Usually something like a dumbell press, machine press, something like that to get blood flowing and good range of motion. Next is the explosive phase where you use a heavy core exercise like and incline press 5x5, or a smith machine decline. Something along those lines. Then you’ve got the pump phase. This is usually where your intensity technique is. Banded hammer strength, Dumbell triple drop set, etc. and last is the stretch phase where you’d use something like a dip, cable flye, Dumbell flye to work through a large range of motion and get a good stretch