Basic *HEAVY* Chest & Shoulder Workout!!!

[@mountaindog1]

For more great chest workouts checkout this amazing playlist: kzbin.info/aero/PLNAUreWTt_ShlrasGIkpVzSoyNOAQt5l-

[@clarenceboddiker9559]

Ever try dips on gymnast rings ? If so, what are your thoughts ? Thanks for the videos and advice.

[@mountaindog1]

im not strong enough yet!

[@clarenceboddiker9559]

@@mountaindog1 Ha... They're definitely not easy. Im only 175 so... The contraction is incredible. Do you think they're a good worthwhile tool ? Appreciate your response. Thanks, man.

[@Mr123tallpaul]

Hi John, can I ask your opinion: should you train chest or back first in a chest-back superset workout? Thanks for the great vids btw. PN

[@TheCeiteach]

I don't know what's better - John's videos or the love he get's in the comment section

[@cuongbui9708]

The content is the reason for the love, also his expertise and humility.

[@davidlloyd2594]

After 29 years lifting, 2 game changing and most effective things I have learned from Mr Meadows’ videos since finding them this year: 1. The Progressive load, giant warm up set. 2. Cluster sets. I had never encountered either before his ‘short on time’ series, and for anyone truly training natural, and those 40+ looking to preserve joints and put intensity over volume, they are INVALUABLE tools. At 45 , I have started GROWING again, after a 7 year maintenance plateau. Everyone should try them at some point. THANK YOU Mr. Meadows, for your excellent and personably presented content 👍

[@mountaindog1]

thank you for the feedback, great way to start my day.

[@DevilsRejection]

You uploaded this at the perfect time. I'm literally drinking my pre-workout coffee before I head into my chest/shoulder workout. That decline pullover/fly exercise looks super interesting. Going to try it out. Thanks for uploading, as usual!

[@kingYR007]

How was it

[@CoasterCrazyy]

Anyone else always watch John workout before going to do their own workout? Always gets me pumped up!!

[@padureanuandrei21]

God bless you, John ! Since I started exercises that you recommended I notice a lot of improvements in my physique. Big thumbs up, spartan ! 💪🏻🥩🍳

[@EcheChanga]

Yes to the PUMP! I love how you explain the workout and what your particularly trying to accomplish as you do them and makes watching these way more rewarding.

[@dic4]

John Meadows video are so thorough. You can just tell he is so humble and willing to share everything he’s learned along the way. Thank you for everything you do! Stay strong and healthy!

[@mountaindog1]

thank you!

[@UltraSrbina]

After watching 50+ of your videos I started to incorporate machines in my workouts and it feels much better.Recovery is one day faster and pump is bigger.It's all about the work.💯

[@jjwp-ql5rv]

Same here, I've incorporated some machines after watching his videos. Sticking with the "only free weights" mentality is detrimental in some ways. When I was doing *only* free weights, I was getting too fatigued. I don't use a lot of machines now, but say, after OHP I'll do some rear pec dec. Or after romanian deads, I'll do hamstring curls.

[@oglaz]

Knowledge, experience, hard work, controlled rage mixed with tranquility.

[@RedgraveStrength]

Oh shit John Meadows posted another video. Time to stop what I'm doing and get a huge pump!

[@adamortner7172]

Good video! I liked the pec squeeze dumbbell pullover. I will try it! Thanks John.

[@guneyxyxyuuu4513]

I Love this man 💪i whis evrything a Germany my Englisch ist not good😥

[@WpnsCo2013OEF]

The odds and gods are in my favor! Today I decided I was gonna do a chest and shoulder workout. I hop on YT and bam! In my first 3 suggested vids is THIS video! Haha love it. Perfect. LETS GOO!!!

[@benreilly595]

Hope you and your family are having an amazing holiday season. Great video!

[@mountaindog1]

thank you, you as well!

[@lidiafirtais9203]

With every video i learn so many from you John. You are amazing!

[@jasonstocks6460]

Truly appreciate your experience and shar. Thank you!

[@FUNDIR5]

All those guys are strong. Inspirational. Thanks.

[@DrSwole]

Just in time for my upper body day today. Nice workout 👌🏼

[@andyfatknob9403]

I tried the Bulgarian Split squat drop set of death today for the first time. I cant wait to do it again i cant remember feeling a burn like that.Thanks to you!

[@mountaindog1]

yes!!!

[@nickblackmon4635]

Every day I check your videos and low and behold the video correlates with the work out I just happen to be doing the next morning. Thanks for all the great tips and content.

[@mountaindog1]

you bet

[@antnyc777]

How can anyone dislike his videos gotta be the person on the couch with a box of cupcakes!

[@m-u-hub]

a slouch probably

[@spinoaze]

Awesome vid man. You really look like a down to earth guy. Compared to the other bodybuilders. Keep them vidz coming!

[@45firepro]

I Always like to Warm up on a Set of Mountain Dog videos prior to gettin Swole at the Gym! Solid Motivation and info brother...Thank you for another Great one!

[@joeschmo2693]

Unique giant set @ the end. Nice.

[@briangirard5505]

always great info and tips, thanks John! big fan Brian from Boston

[@zackmunson2774]

Mountain dog Monday.! Best pre work still is John's you tube .

[@RickfromFresno1]

Yeah John, ur rite. Don't pack ur shoulders. My trainer taught me the same thing. It does injure the shoulders to do that. After years of healing, I can finally press again and I may start in a packed position but I let the shoulder extend naturally and no more problems. The shoulders were meant to move forward in a press. They just were. Maybe it's just my body, bone length and attachments. Everyone's different. The one thing that I agree with is trying to hold ur chest up and "work" the pecs. If ur trying to build chest with a press then use ur pecs and don't just move the weight. Mind muscle...

[@belmin3905]

Where can I learn more about this shoulder thing. I always read that you should pack your shoulders. And I had injuries with that...

[@RickfromFresno1]

@@belmin3905 where can u learn more? Back a few years ago, as John said, trainers would tell clients to rotate their shoulders back, keep the shoulder blades together which would force the chest up and activate the pecs. They would instruct the client to stay in this position thru the rep. That is dangerous as John said. Don't do that. It's fine to start out that way but let the shoulder come forward as u press the weight and then as the weight moves back down, begin with the pecs up again. Keeping the shoulders back hinges them and places too much stress on the rotator cuff, especially if ur doing a full range of motion on the bench. You don't have to pack shoulders to engage the pecs. Take a moment and focus on what muscle is flexing and moving the weight. Yeah, u might not bench as much but I guarantee if u focus, u can make the pecs move the weight and they will prolly respond with growth.

[@belmin3905]

@@RickfromFresno1 Thanks man, gone try it in few hours!

[@RickfromFresno1]

@@belmin3905 Good luck and hope ur workout is great. Piece of advise from an old dog. Don't do behind the next presses either...at least not with heavy weight. Take care of ur shoulders, man and warm em up with cuff exercises first. And u can hit John up on Instagram. He's a good dude and that's why I follow him. He's a wealth of information that comes from experience. Experience knows experience. When I watch his videos, I know he's the real deal cuz I been doin this a long time.

[@dannyclark290]

Ive just stumbled across this gem love the workouts you perform , Your a beast! 💪 fully informative and enjoyable! Cheers dude.

[@Soupsy92]

Hey John, could you touch a little more on the topic of scap retraction. I was never taught by anyone so read what I could on the internet and everything I've read so far has said retract and pack the scapular. Weird to because I could never contract my pecs as well when they were packed super tight so it's interesting to hear someone like yourself say this.

[@wilsonvega8331]

Thanks john for the tips especially with the double dumbell pullover never seen that until now

[@mountaindog1]

you bet!

[@tonysimi1776]

Love your content.So much nuance in lifting weights. to think two years ago I thought you just picked them up and put them down LOL. Here is a comment to help your numbers!

[@CornFedZ06]

I typically retract my shoulders and load my lats to keep the shoulders back during a press. I'm definitely gonna stop doing this. My shoulders freakn hurt!!

[@jamiehay1027]

Another great video John!

[@mountaindog1]

thank you!

[@Irwan-oq2xt]

That's really hard and new style workout but i like it,i see no one done that kind of workout in my country ( Malaysia ) maybe i'm the first to try it.Thank You Mountaindog

[@mrgman3229]

Great info as always John , always learn something new from you

[@glenhill1190]

Great video John

[@nathannewman799]

4:45 - i taught and practiced full scapular retraction on chest to change the force angle as well. it did help my pecs grow but I also ended up with pretty bad impingements in both shoulders (now fixed with PT)....8:30 - "a flyover!"

[@micpadovano]

I would have finished with your evil spider crawls, John ;) Thank you for sharing!

[@mountaindog1]

yes!

[@robinfielding9506]

I been useing what I call butterfly machines. I think I'm going to use dumbbells the next chest day

[@robertpalustre2144]

Great stuff John!!

[@UltraSrbina]

John, can you talk about how to use pullovers with more focus on chest or lats?I feel all tension on lats.

[@mountaindog1]

yes

[@dennisn8523]

never seen the squeeze pullover looks really good, going to try that

[@HondaMan316]

Too bad I did nearly this exact workout last night.... I must be learning John!!!!

[@miker5233]

Thanks for another video buddy

[@Doug_Sweeney_]

Wow trying this tomorrow.. minus the smith machine.

[@FatJoesSon]

Sounding exactly like Terry Bogard at 16:42!

[@davidjones6470]

Nice one big John!

[@igorfitness]

Really super training

[@igorfitness]

Super show

[@MatiDota]

I would love to try that pre workout but here in Argentina i should use half of My salary between the product and the shiping hahahahaha Better go back to drink my cheap coffe hehe. Amazing routine and that pull over seems interesting, maybe using it tomorrow as finisher with light weight.

[@psedk4916]

Great content as always, you are my favorite KZbin bodybuilder/athlete. Have you ever done anything on rotator cuff/ shoulder issues? Mine are kind of a mess and kind of compromise my workouts

[@TheEndGame97]

Yo John been a fan for a while now. I was wondering if your company sends products overseas to Australia?

[@vibezz2791]

When you do pullovers does it matter if you are lying diagonal with the bench or vertical with the bench?

[@dongreene4988]

Cross between the fly and pull over call it a "fly over" lol works though!

[@jeremyfruth9643]

R.I.P JOHN MEADOWS, I still watch your videos daily

[@littlefinkle7757]

🤔 flyover ! Gotta add these👍

[@coco46st]

Hello sir great video.. question have you always done chest and shoulders .. was it always part of your routine?

[@mountaindog1]

when my shoulders starting getting beat up I changed to this to load them all in one day

[@coco46st]

@@mountaindog1 thank you sir... wish you great holidays... blessings to you and yours

[@JRT140]

Hammer push machines just kill my shoulders in general and that's a shame because I love them for lats.

[@mountaindog1]

I dont like them at all for chest...to hard on shoulders

[@puller72]

Call it a flyover!

[@ciaranmehigan1206]

Hi John would you pyramid up on most exercises? I was performing straight sets same weight but I decided to mix it up would you be an advocate of pyramiding up?

[@mountaindog1]

yes

[@DieselRigs777]

Is it more efficient to do chest and shoulders together? Or split them up? For Immediate lifters?

[@Jack-mc2pp]

Absolute god

[@et9233]

I'm new to lifting weights (started 6 months ago). Can I ask you guys how many rest days a week is best? At the moment I do biceps/triceps Monday, shoulders/traps Tuesday, chest Wednesday, rest Thursday, Friday. All upper body & Legs Saturday. Rest Sunday. Should I rest more than 3 days?

[@lux99500]

Bro don't overthink it too much, we can tell you this and that but at the end of the day only you can fins out what works for you, that setup seems find but one correction i would make is start the week with the upper lower maybe making it lowerish Rep oriented (not a must) then you take a day of and then chest/back/shoulders three days and then a day off, again this is a suggestion, trial and error will help you find what works for you

[@et9233]

@@lux99500 Thank you very much, I appreciate all advice and I'll try switching it up at the start of the week 👍

[@et9233]

@Thor Odinson Thanks, I've increased my meat, protein & supplements intake the last few weeks and can see the benefits already.

[@UltraSrbina]

Take as much rest days as you need to feel regenerated for the next workout.I can train same body part after 3 days of rest, for example I train chest/back on monday and than on Thursday again because I need 3days to feel recovered 100%.Eat more proteins and sleep good so you wil able to recover faster.Good luck

[@phoenixrisin2269]

You just listen to your body. It will tell you. Sometimes I need 3 days rest, sometimes 5 if it was a particularly grueling workout or if I did an uncommon movement. More rest is better than not enough, especially on the shoulders. You do not want a shoulder injury!

[@DariusKant]

thats failure!! (when the young man doing the first exercice) would like to train with john and receive is advice and commentary. such knowledge. great video

[@cjgardas]

I love every one of your videos! Great content and I'm leaning new things and improving alot! What's the best way to contact you if that's alright, I have a few questions.

[@waynekimpel8172]

Is there any difference between a cluster set and we use to call rest/ pause sets?

[@mountaindog1]

there are different variations/names...they are just high intensity techniques

[@ElkyBub]

Guess what today is....yup! Chest day. Right on time Dog!

[@scottcole1399]

Hello there mountain dog, I work chest and shoulder on different days. Generaly 2 days apart. Should I count my shoulder work that I get with chest work?

[@ItsTruthBaby]

They should call it the Meadows pullover.

[@jacobshalvey]

John are you training primarily at Next Level now?

[@mountaindog1]

i go to 3 different places here

[@rskeets4921]

Good stuff

[@edwardfortae2350]

Something I cant figure out on chest is my lower reps never seem to fatigue as I progress even if I hit failure. However high rep sets to failure destroy me for further sets. As an example. If i do 5 sets of 315 i can get 10, 8, 6, 5, 5. If i do 275 for 15 i can barely do 10 then drop to 6, 4, 4. Any ideas why that is? I assume its muscle fibers you have more of than another. On a side note my warm ups are the same for both. I do 130x20 185x12 225x8 and on 315 275x6

[@mountaindog1]

maybe more fast twitch dominant?

[@edwardfortae2350]

@@mountaindog1 I wonder. I just do both ways to hit it all but the lighter higher reps really seem to tax me more.

[@jjwp-ql5rv]

@@edwardfortae2350 Lightweight, high reps _are_ taxing.

[@Demo00]

You are missed John❤️ Rest in peace❤️❤️

[@vilmavisuals]

Someone should start putting the full workouts in the comment section or description 🤔

[@uno3863]

Man I'm definitely gonna try the dumbell decline pullover chest move tomorrow 👍👍great content as always Mr Meadows 👌

[@frankmontenegro9830]

Very good I will try those Friday that's my power a day Frank Montenegro

[@VincentATurba]

learn from the best of the bests :-)

[@TheNanofiber]

Fly + Pull Over = FlyOver ! 😁

[@joeblass]

What brand of elbow wraps r u usin john?

[@mountaindog1]

Iron Rebel

[@hardlife6614]

Been lifting for yrs. just started pulling shldr blades together n shoulders down. Now u guys say not to do it damnit lol. What u mean just stay tight. I dont wanna get my front delts in it too much

[@mountaindog1]

keep slight arch in chest and just keep body tight and rigid!

[@Thedudeabides803]

Yes🍿

[@dustin6528]

8:30 “Flyover”? Lol

[@headsandtailsheadsandtails4313]

Interesting thank you all x

[@hghspd8368]

As someone who has torn both labarums, my shoulders feel better since I stopped packing my shoulders like crazy. (Credit: your chest video w/ Paul Carter)

[@symqual1774]

Hold the dumbbell together, keep the tension, squeeze the chest!!! This is MUST DO!!!

[@559jgs]

I'll be stopping by Paul's shop in Sylvania this weekend. geetin low and if any friends or my family read this think Granite for the holiday and get it at Bullfrog . -[[[[----------]]]]- btw I'll accept Bidens push up challenge.

[@jessebradford3900]

How the hell can you do chest and shoulders in the same workout? Once I’m done chest, my front delts strength is spent or at least nothing compared to without training chest on same day.

[@chemacastro8466]

ok John, based on all these comments, you have officially reached celebrity status

[@mountaindog1]

haha not really

[@jerrydyke2291]

Can anyone tell me what muscles the military press is good for?

[@paulspl2581]

Front delt Triceps is worked a bit Side delt for stabilisation

[@jerrydyke2291]

@@paulspl2581 thanx!😁

[@jerrydyke2291]

@Thor Odinson thanx!😁👍

[@jjwp-ql5rv]

Because you're standing without support, to a certain degree, it's a full body movement. But, generally, it's a front delt builder.

[@georgefaux2154]

Mainly front delt but all your pushing muscles like the guy above said

[@billymatthews4150]

Bro do you only eat eggs from caged chickens

[@roypabling2781]

is this a bro split?

[@mountaindog1]

training chest and shoulders together is common on bro and non bro

[@drewbaggerley6686]

8:32 Can we call it a flew over?

[@bannanaization]

Is it just me or are you looking younger in these recent videos

[@mountaindog1]

people keep telling me I look younger...

[@bannanaization]

@@mountaindog1 must be doing something right with your nutrition!

[@jeelani5530]

❤for🇮🇳 pro💪

[@instantdislikechannel5699]

20 years before we had NO "PREWORKOUTS" It was always said...don´t eat anything 2 hourse before the training...

[@DanteVixage]

INSTANT DISLIKE CHANNEL OK, BoOmEr

[@thegreatone5355]

How tall are you?What's your waist size (around navel)?What size in shirt do you wear?

[@THE_W0RLD_1S_Y0UR5]

I feel sorry for Jordan, armpit alopecia must be a terrible affliction 😆

[@dkvikingkd233]

Tank tops are just so metro sexual - don't wear'em, just don't:)

[@Dexatron]

cut offs too? or just like actual tank tops? cuz Ive always thought actual tank tops were kinda cringy lol but I wear cutoffs all the time. To be honest, I like wearing cut offs because I get irritation in and around my armpits when training with a regular shirt on.

[@chronometa]

It's a little weird, but if you're sculpting something you're proud of then why not show it a little bit I guess.

[@dkvikingkd233]

@@Dexatron maybe it's just me man, so you should wear what you like! But it strikes me as a bit insecure and unmanly to show off, but as a person who trains hard but primarily for health and strength I may be overlooking some important aspect of actual bodybuilding here;-) (and cloth induced irritations, lol)

[@hardlife6614]

U workout to look good. Why not show it. Like getting tattoos to cover up under clothing. Makes no damn sense

[@viktorhederosfriis-hansen8500]

My eyes hurt when john meadows did dips I mean the did a 1cm concentric I mean I don’t know how he get so big using the shortest range of motion you can possibly can

[@lukebruck3246]

Viktor Hederos Friis-Hansen just stop

[@viktorhederosfriis-hansen8500]

Luke Bruck what? science says using full range of motion stimulates more muscle fibres

[@THE_W0RLD_1S_Y0UR5]

@@viktorhederosfriis-hansen8500 he mixes it up and usually explains what he's doing.

[@viktorhederosfriis-hansen8500]

World Citizen but there is no good reason to do such a short range of motion unless you’re feeling discomfort and if u do then u should use a another exercise that achieves the same benefits as the dip to not go to short on weekly volume. The only “benefit” with a very short range of motion is u van set a higher RPE applying the same level of effort to not leave gains on the table but if you’re not using the RPE scale then I don’t think you can benefit from using a short range of motion with an exercise that actually has a very great range of motion and if the exercise in total just naturally doesn’t have a large range of motion u should go heavy for low reps to really stimulate those type 2 muscle fibres

[@THE_W0RLD_1S_Y0UR5]

@@viktorhederosfriis-hansen8500 he is doing this as a chest exercise, he said on the other presses that he was not locking out so he keeps the tension on the pecs and doesn't activate the triceps too much.