200 Rep Bicep Workout (Trigger Muscle Growth)

You are in for a treat today. We are going to do a 4 exercise 200 rep bicep workout. This bicep workout is no joke. This was the best bicep 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 bicep workout a try and let me know if you felt the burn like I did.
Be sure to be on the lookout for the triceps workout coming out this week. and yes you can do both together for a crazy 400 set arm workout. Just do what ever muscle you need work on more first.
200 rep triceps workout: • 200 Rep Triceps Workou...
All the 200 rep workouts: • 200 rep workouts
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#BigBiceps #bicepWorkout #JohnMeadows

[@mountaindog1]

All the 200 rep workouts: kzbin.info/aero/PLNAUreWTt_Sh9PzwWoQMtAhzM7MoGZNPj

[@andrewholmes8212]

Yo i just did those isolated hammer curls today and when you leaned over and grabbed your arms I literally did the same thing I know exactly how those target and burn. Someone at my gym asked me what body part was my favorite pump and I told him the arm pump is the best

[@thegreatwhitesnark36]

This guy is awesome!

[@generationsofmotivation9212]

My next arm day will be this workout in tribute to john! And all his accomplishments! RIP. brother

[@salmanshah3846]

So did u achived something by doing 200?

[@mattbram8993]

👍🤘❤️

[@oczhaal]

same for me today

[@Divici02623]

Is the guy in the video John? RIP

[@mmaisking1]

This guy looks like an ultra jacked luke Skywalker.

[@chamogarcia4401]

Yeah Lol.

[@michaelmcdonald1627]

If Luke looked like that, Vader would have crapped his pants.

[@ernestsitko4818]

lol yea

[@budekins542]

I will not be ashamed to admit I giggled at your comment.

[@carolpoulin5450]

John looks great 💪🏋️PERIOD

[@budekins542]

High reps are highly underrated.

[@willdarsow]

RIP Mountaindog..... you were a beast of a man, yet also a gentle giant. You will continue to be an inspiration to all KZbin enthusiasts and the fitness community. A very sad loss, and condolences to his family and friends. 😭😔😭😭💪💪

[@sajidmehdiful]

Rest in Peace Big man , you will be missed.

[@popstmm4211]

Didn't know him but enjoyed his videos. Seemed like a good guy trying to help people.

[@angerham]

All Exercises performed till failure 2 sets x 25 reps for 200 reps total. 1. Dumbbell bicep Curls @1:48 2. Spider Curls @2:59 3. Seated Hammer Curls @4:25 4. Drag Curls @5:20

[@nobleh6598]

You’re the real MVP!

[@Adrien_broner]

20 rep sets are so painful

[@geraldfriend256]

@@Adrien_broner True dat.But I'm making new progress at 58 by going to 20 on everything.And everything on me aches.

[@JesusOnlySavesEternally]

Thank you. Rest time between sets please?

[@kennethkenneth9828]

Why not do a normal barbell curl instead

[@andrewdarst8126]

I did this workout yesterday. My forearms and biceps have never been so sore! It's a killer!

[@mdd1963]

Did you need 12 days rest? :)

[@johntutty8486]

Been going to the gym since early 20s now in my 71st year ,always finding new exercises to do watching Johns videos, still getting a good pump 💪👍

[@alimul22689]

Much respect John!

[@freedomring4813]

I'm 60 and always say ...It doesn't matter what you use to do....It only matters what you can do.

[@chrisgagnon2942]

👍🏻

[@harryplummer6356]

Keep up with the workouts John. Great to hear you are 71 and still 'pumping'. Cheers!

[@johntutty8486]

@Fred Forbes still seeing a bit growth Fred ,but probably loose it all with this lockdown, still doing a bit at home with dumbbells nd resistance bands but not the same,but better than nothing a suppose 😐💪

[@Think_about_it777]

Absolutely awesome bicep routine. As a 52 year old guy who has always trained with heavy weights, this is definitely the way to go. No more joint & tendon problems. Cannot wait to add this routine to my workouts. 👍

[@martinwandrey9467]

I would like all the Workouts give them a try, no Chest ! , but how to make a routine from it ? 5 Days + Chest ? Thats a lot.

[@ForgottenFirearm]

JUST did this yesterday. Just remember: when your arms tell you "f*** you!" you tell your arms in the calmest Bond villain voice you can manage "No my friend. F*** you."

[@LambeauLeeeper]

Lol in Morgan Freemans voice

[@DAatDA]

The Duality of Man: Mountaindog: 0:01 John Meadows: 0:08

[@alessandromulas2713]

In reality he s actually: John Meadows / Mark Hamill / Mountain Dog / Luke Skywalker

[@owenlee9474]

😅

[@allenmoyer7862]

So sorry to here of John's passing. What a Gentleman and truthful guy God Bless

[@Mike-xj6pi]

Rest In Peace Jon meadows I’ll pray for you and your family

[@charlesfountain3946]

He was one of the greatest body builders of last 25+ years... Just ask anyone who knew him would know that with their eyes closed... His personality and integrity toward the sport will be a standard that wont soon be broken... May God Himself bless and comfort his wife and sons in a way that only He can with peace and strength at this time of great loss in their lives... He will be greatly missed by all of his friends who knew his love for the sport and his family first...

[@christopherstacy5119]

Did this today as a tribute….awesome pump! Hope John is looking down smiling

[@bacawaka2813]

This reminds of the 8 hour Rich Piana workout that Juji and Tom did.

[@purplebottle2042]

😁

[@elbowofalacrity8611]

Miss your updates sir, but like a Jedi master you're still here teaching us. Thankful.

[@valbear438]

Lost part of one of my fingers a couple months ago. Im healed up enough to grip things without too much pain so I believe I'm ready to train again. Think I will use lighter weights for awhile probably will be easier on my hand

[@Archane2]

Hard work always pays off. Keep going

[@borisleoro8943]

Keep going my friend. You got this

[@kevinschweizer7074]

yeah keep going :D u can do it!

[@geraldfriend256]

I lost 75% use of my left hand a while back and now my other is compromised.But gotta adapt.

[@stitchjones7134]

Don't give up mate. Bloke i was in the army with only has half a leg on one side and half an arm on the opposite. The bloke is absolute axe, and trains like a beast

[@85superchris]

I do 21s for bis. 7 low 7 high 7 all the way through. What a burn. Never underestimate light weight higher reps.

[@hblack998]

RIP Mountain Dog. A legend in the community. I know you’ll be educating for years to come through the legacy of your KZbin channel. God Bless your wife and boys.

[@kylem8811]

I done this today John. Absolute fire and never had a pump like it. Was crying on the last set. Thankyou for the videos and best wishes

[@simonnoiseux4065]

High reps with right weight is better than Low reps with wrong weight . Too much people working ego instead of body Great video 👍💪

[@asmongoldsmouth9839]

You can also overdo your reps. Anything above 12 reps per set is killing your gains.

[@landonjohnson3734]

You are correct about 10 years ago I did 100 reps on curls and added an inch on my arms and I also did 100 reps on squats ,bench etc I lasted doing this about a month and a half before this workout folded me up like a cheap card table

[@eddyjimenez-scorpio]

Damn, i miss this dude in a hard way. Still cant believe hes gone. RIP my brother.

[@JollyRogerTheDodger]

I don't think he's dead.

[@bruceleroy8063]

Love spider curls behind the head. The contraction is so good it feels like your biceps are going to knot up.

[@andrewdillon3520]

Was just looking for info about high reps and it bought me here, like running into an old friend. Thanks John miss you!

[@jonnypariah1]

Ok, now we need a 'NASTY PUMP' Tee.

[@jcampanelli90]

I prefer higher reps over lifting crazy heavy. Eventually that heavy weight will destroy your body after awhile. Joints etc. Just look at ronnie Coleman. Dude was a beast for years all that krzy weight destroyed his body.

[@IntegraDIY]

I like 25 reps. When I do less than that, I don’t feel the burn. 4 sets of 25s using lighter weights always does it for me as far as making gains

[@roulaison]

Great Exercise Selection, targets all parts of the Biceps plus brachialis! I'm becoming more and more convinced of mixing in some high rep Sets. Thanks for backing that up!

[@izaak5273]

Top of the game . You inspire me just before my home workouts. Thanks for sharing your knowledge to us mortals

[@garuda4361]

Gyms just closed here again, gonna do this at home right now! Looks like a damn good burn 💪[edit] done it and biceps were throbbing insane pump, so fatigued i couldnt even barely lift my hand up anymore lol, my hands shaking when eating dinner!

[@asmongoldsmouth9839]

Daaaamn!! I thought my 120 rep biceps day was aggressive. I may adopt your routine. Your results are much better than mine. 😉👍

[@NWOtion]

It is very sad that this guy apparently passed away. I just came across this channel for the first time and I was impressed by his tone and demeanor

[@brankovolk6300]

G’day from Australia, I will be adding your techniques of the 200 reps to my routine, I like trying to scare my muscles to grow cheers B

[@douglasmueller4684]

I have foind that volume training of the 200 rep pluses or minus a few works well. I pick exercises that work for me and go for it. Then rotate in other seets and reps other training days of the month. Thanks, John. Keep up the good work. Looked like a good showing at Olympia. Congrats.

[@IndelibleHD]

Just the video I needed. Joints need a break right now from going heavy. Thank you John!

[@brianhickey5949]

We see the reason they call this Mountain Dog! Thank you for the pain, John :) We love it!

[@richstarx]

Whenever i see u guys grimace ..i feel like I did the work out!

[@jamesplantier9297]

RIP thanx for everything..🙏🏻🙏🏻😔

[@ultimachain8677]

Love your videos man. Although, this video contradicts what you always taught us on your channel. You always said for muscle growth, lighter weight and higher sets wasn’t going to cut it, and that we need progressive overload. Maybe you could do a video explaining why your thoughts changed on that?

[@jomega9176]

John, thanks! your videos are great. I like you arm workouts.

[@papaspaulding]

My first couple of years training was all high reps 20-50. mainly as i only had a cheap set of dumbbells so my reps were always increasing but couldn't increase the weight would do full body workouts with high reps every set to failure and beyond. I built a good physique in those two years but then i think mainly due to newbie gains and good genetics

[@andythousand345]

Excellent as always Mr Meadows.

[@badbrad5424]

Doing this workout today!!!! Can’t wait✌️

[@benjicox1811]

John could you do this same concept wit any body part and would it be effective? Like do it for shoulders, chest and triceps? Just curious

[@Cartiyae]

imo shoulders and triceps are possible but bigger muscle groups don't think so

[@KenanTurkiye]

applicable to all muscle groups no matter their size but you asked Mr. Meadows so, sorry for jumping in :))

[@aaronchung7614]

You could technically use this technique for any muscle group, but some muscle groups may respond better than others. Depends on the breakdown of muscle fiber types and your personal response.

[@KenanTurkiye]

@@aaronchung7614 Apparently muscle fibre types can be changes/altered with approaches to exercise. Nevertheless you are corret.

[@aaronchung7614]

@@KenanTurkiye Yeah, type 2a fibers can adapt to have either type 1 or type 2x characteristics depending on the style of training, but it is not too significant unless you're hyper adapted to one

[@stevemeloccaro891]

close to 70 here, been doing high reps for about 5 yrs, like it a lot more, doesn't hurt joints and get great pump also do 2 sets (normally) have to use extra large cuff to check blood pressure

[@PoneyGonflable]

Everyone knows that this video is just John’s biceps warmup... 🤫🤣

[@cabhisek6308]

This is brilliant.

[@rajhelude2747]

Rest in Peace king 😢 You'll always have a special place in our heart ❤

[@mdd1963]

Anyone used to just 3-4 sets is likely in for 2 weeks of soreness if jumping to this sort of volume, essentially two GVT workouts at once. Insane.

[@jaredgolian98]

Decided to superset this with triceps and I can’t feel my arms haha. Good content as always John!

[@missepicmandy]

I managed only 100 repetitions. My arms were totally wrecked. Insane workout

[@Incredible1s]

Whew! Wish I would have ran across this video before I hit biceps! Looking forward to turn it up next time though💪🏽

[@TWeyez]

I’m following you like the gospel. I only did 175. Gonna restart and see how much I get 😢

[@tttarms1970]

Cant believe we wont see another video from john....surreal. . RIP mountain dog

[@jameswoodall9261]

Have been experimenting with this lately buts thes additional info will help a lot. 4 exercises 2 sets. That's what I was missing.

[@robertcastaneda8978]

Rest in paradise big man! 🙏

[@kenhill5713]

Going to give this workout a shot!

[@Daytona-fr7fx]

I did this one yesterday.....the 1st 25, not bad.....2nd 25....."oh, ok, I feel it".....the rest of the next 3 sets....up to about rep number 10, "feelin good".......every rep after that..."damn why is 25 so far away from 10?"....👍

[@craigweston164]

That third one, I like to do on an incline bench, but when I let my arms hang back, I fully pronate my grip. That way, with the shoulders extended, the elbows extended, and the wrists pronated, my biceps are in an optimal stretched position. But I should try this too to see which is better.

[@gheorgheungureanu1789]

Full of growth hormone...All this guys

[@OnMyGrindEveryDay]

I was hoping the 200 rep tricep one would come out already for my work out today.. this dropping soon??

[@ericruano358]

First one here let’s goo!!!

[@randybradley4151]

I like to do what I call a 1 hour set. I take 35lbs dumbbells and will lift them slowly 10 seconds up to the peak of the bicep contraction and hold for exactly 10 seconds and then slowly lower the dumbbell 10 seconds down and then lift them to bicep contraction...rinse and repeat for a full hour. So basically a 30 second controlled curl with proper form.

[@byrdsdoityourselfgarage7330]

First time I've watched the mans channel, only to find out he just passed away :( fuckin terrible. Rest in peace John.

[@smoothoperator1509]

Just completed this workout. Very intense.

[@MajorTendonitis]

Subscribed . Glad I found this channel as it looks interesting. I’m turning 60 soon, and ego lifting isn’t going so well , see user name

[@mountaindog1]

Welcome aboard!

[@sherrydashiell2408]

RIP Mountain dog am I back there now I do the Meadows Row in honor of you💪🏾💪🏾👍🏾👍🏾

[@jerrycannon6940]

"Work through the pain" should be on a shirt

[@boomerb1615]

It's like Dude transferred lactic acid into my biceps while I'm watching his pain, that's how uncomfortable his training intensity was.

[@jackieneff1119]

Yes! Thank you! I’ll be tuning in for triceps indeed! How about delts? :) thank you!

[@tonydales269]

John you don’t mention what the rest time is between reps & sets, can you tell me please. Thanks for the workouts.

[@tonydales269]

Thanks to the people that have liked my question but its a shame I can't get an answer from John@mountaindog1, so im just have 90sec rest between sets.

[@ramonsabordo5994]

Pretty much my lockdown workout. Not enough weight so crank up the reps

[@lalecondekamel6525]

Encore un "champion" plein de BENCO !

[@runninrebel1520]

I do 200 reps of biceps a day. Low weight, minimal rest. Move onto the body part for 100-200 reps.

[@stoopiddub333]

What do you mean "move on to the body part"?

[@brucewayne4036]

I learned so much through him

[@danielhawk5390]

It hurt me John Meadows ! Physically most painful pump ever. I even have emotional pain from it!

[@emmanueloluga9770]

I suggest this should be done with bands instead as its more easier on the joints and more justifiable all around

[@ericpcronic]

I did a variation of this workout today, alternated biceps and triceps 2x25x4 exercises each, and I have to say it is one of my new favorites! I think I will be working in a volume day like this at least a couple times a month now. Thanks John!!

[@stevenfobear4793]

Cool bro loved that work out

[@hizo64HH]

I'm saddened I discovered him after he passed. Rest easy on that mountain.

[@mikejr716]

Going to give it a shot with my fav spider curls (half bar and half d.bells) reverse curls, hammer curls and finish it off with normal curls. Just to beat up the biceps, brachioradialis and, brachialis to the point they're not even functional for the next 3 hours. 😂 Love these types of workouts ... ESP with chest 😳🥴😣

[@lilkiwi6114]

If this guy's natural, awesome!!

[@elraes1387]

Good veins mister!!!!

[@CW-ou6gu]

Where was this video all my life?

[@staggerlee2749]

Another INSTANT classic!

[@Ruben901]

Lookin strong john! 👍

[@ScuffyTheDog]

Hi, what do you mean with "pump"? Sorry, English isn't my native language.

[@borisleoro8943]

Blood entering the muscle, causing it to expand

[@julianharrison8878]

Hi John completed the 200 rep bicep group yesterday.What a pump! and I should be able to regain the use of my arms by March! Best wishes Jim Harrison. Cheshire. UK

[@jameswoodall9261]

I know you put this video out long ago but it's new to me. Have been doing it for a few days now and it's perfect for me!!! Thank you so much. I ;have tried using lighter weights and higher reps but the number I decided on was 15. No difference. But the 25 is a whole new animal. This may get a little long but it's for others that may want to know how it affects we mere mortals. I'm 77 but work hard. Usually go to failure on the last set of an exercise. At least I thought I did. My joints hurt badly ass they should on most 77 yr olds. Probably did things I shouldn't have done in the past. Doing 25 reps tires the muscles out slowly and it burns like hell. Pain in the muscles is fine but pain in my joints was my limiting factor before. At the end of these 200 reps workouts, the muscles are fried but the pain is so much less. For instance after legs' you try to walk and get a little of that shakey leg thing. Kinda like Elvis but without the big check. And one more thing. I've never been one to chase the pump. Seemed kinda vain to me. Want it or not you're gonna get a monster ones with this. Makes you want to snap a photo.

[@jameshigginbothamiii8703]

I did both your biceps and triceps 200 rep workout...after taking off 5 weeks due to a left shoulder rotator cuff injury...on the last set of the triceps workout (diamond pushups), I "aggravated" that rotator cuff again. You were right, one hell of a "pump," it hurt, but it was a great hurt...but...I'm feeling it today like crazy. I LOVED IT!

[@justicewarrior9187]

I clicked just to see if there was a 200 tricep video

[@krisevans8389]

Tomorrow is bicep/tricep day. I'm truly excited to give this a try. I strive for that proverbial "I know its -11 out, I have my coat in my hand because I want to...not because i can't extend my arms to put my coat on" every Bicep day lol. Perfect👌4 exercises to hit all angles

[@alforliniteaching5670]

Good show.

[@damonreynolds6775]

Dexter Jackson uses this principle. Lighter and higher - clearly works.

[@hudsonsirheshicks2653]

Good idea. I think though having well developed biceps... a lot of it is genetics. Biceps I can’t get any bigger, triceps I’m stronger at with getting bigger.

[@nomad5952]

Rest in peace my brother and thank you for always motivating me in my workouts. God Bless You

[@GymTImeUK]

Hi John love your videos just a quick question could you do this once a week this workout for biceps or is that to much on your biceps doing that every week and maybe just do this workout once end of month