"MEGA" Arm Pump Workout (Add Inches to Your Biceps & Triceps)

So who loves a good pump in the gym? I know I sure do. In this amazing new workout series we are going to be getting mega pumps. What better body part to start with other then arms. When you get a massive pump your biceps and triceps look amazing. Give this workout a try and let me know how many inches you added during this mega pump arm workout.
Make sure you follow Dr Chris Zaino on IG @DrZaino
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#armpump #JohnMeadows #MountainDog1

[@johnjackson2945]

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.

[@skipmilligan]

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!!!

[@tanuow]

God bless you brother

[@yannickderop]

Thanx

[@prasurjya05]

Thnks bro

[@nelsonirizarry1959]

Thank you for writing this info !! Didn’t realize all the details.

[@Leadership_matters]

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.

[@BobsonDugnutt1690]

John "full inch" Meadows.

[@yaboi5654]

LMAO

[@TheNativeClassic]

💀💀

[@rob7287]

John "Alright, hi everybody" Meadows 😊

[@brycecowin3142]

He must be a grower

[@organix911]

Lmaooooo

[@Jordanslifts]

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.

[@panelvanhalen9717]

Meadows is a fucking kindhearted dude hey.. you can’t help but respect his completely positive attitude and his support to the fitness community.

[@mnm7366]

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. ❤❤❤❤

[@shaivayogi]

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 KZbin fitness channel that I've come across. I really value the various series that you've been putting out this year

[@cellulersweller6562]

Totally agree 🖒 im 58 been training 40, working around injuries, live for the pump.

[@shaivayogi]

@@cellulersweller6562 And we will never stop ; )

[@sgtrock2821]

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.

[@ScooterMcGraw]

This and the Athlean X one are the two best ones out there.

[@TedTawks]

Him and greg doucette is all u need to watch

[@rajeev0700]

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.

[@NielsO-t3v]

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!

[@Pt.karolis]

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!

[@scottfairway1033]

Thanks again John.

[@bertvanstaveren3178]

John is so modest.......you're a BOSS dude....

[@scottwalker7939]

DOCTOR ZAINO!!!Awesome seeing you on here

[@ghostwalkerairsofttech1947]

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.

[@chriskat4043]

Good thing tomorrow is arm day. Can't wait.

[@flixsymmetry]

Same!

[@GQNissanPatrol_TD42]

Same here!!

[@martinfurby2966]

Great arm workout guys enjoyed. And enjoyed the part about the arm size that very ture. M

[@colinkelly8213]

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

[@ChrisZaino]

Respect ✊🏼

[@micron1983]

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!

[@trevordean9306]

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!

[@devonsstemcells1442]

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

[@kevock7100]

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.

[@andythousand345]

You guys make the best videos together.

[@ChrisZaino]

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 💯🙌🏼

[@jackflash5713]

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

[@MuayThaiTherapy]

Is it just me or are these the nicest two guys? Would have a blast lifting with them.

[@Ruben901]

When i do my curls, I always like to imagine john telling me "okay, 5 more....and then 5 more after that" 🤣

[@buttistedsuidice3296]

"OK now hold it"

[@Ruben901]

@@buttistedsuidice3296 😱😱

[@GQNissanPatrol_TD42]

@@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!

[@TylintheComedian]

Me anytime I do a drop set lol

[@ajanilynx]

Lol

[@shelltonsmit3729]

Thank you Mr Meadiws. I did rhis workout with BFR bands OMG!!! 💪😍💪

[@joshuagalloway184]

I love using the E-Z bar it makes things “easy”

[@nathanburtenshaw9051]

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!

[@ChrisZaino]

Congrats, your in the “ 1 inch “ club

[@danielhalberstadt9984]

John, you are truly awesome and a blessing to the community

[@ryanchadwick4432]

John “spongy grips” Meadows

[@cheesegirl0.088]

🤣🤣🤣🤣🤣🤣

[@livintolearn7053]

lmaooo

[@brianhickey5949]

Mega Pump! Something to look forward to - bi's and tri's pumped to the max :) John - you are a wealth of excellent information!

[@jimmydean4336]

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

[@dorjedriftwood2731]

Absolute best real old school bodybuilding

[@redlinefitnessx]

Great lunchtime content! I used to not be a fan of pump work but I’m enjoying it more and more for biceps.

[@Theslyfan123]

Can you please do a mega pump video for chest, this video was amazing

[@mindlesscreaturex]

Yes, it's really mega pump! Tested and approved! Simply one of the best arm workout I've ever try yet.Highly recommended!!!

[@paulloughlin3732]

I'm with you, John. Love an e-z bar preacher curl!

[@tedbear631]

I was definately not streching enough thanks guys for this you all are keeping me motivated and I feel stronger than ever

[@GDUBB51]

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

[@83K5Blazer]

Can’t wait until arm day tomorrow.. will be doing some of these 👍 thanks

[@MiloOwantin]

OMG! I can feel the my arms burn already. I'm gonna try this. Thank you!

[@thekaizentrainer8872]

I love so much John videos.Always learning🙏🙏💪💪

[@bmejia220]

Awesome work. Feeling the pump. Thanks guys! Im young, and trying to keep up with you guys. All the best!

[@PrimeV88]

Great video. Chris is a great addition..

[@ChrisZaino]

Thanks my man ! Let us know what type of content you’d like to see , specifically , and we will get It rolling 🙏🏻🙌🏼

[@igorfitness]

Super powerful workout

[@sfbiwor]

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 KZbin (Fullness, peak, softball-shaped...)! Thanks for sharing all the goodness...and I hope you're doing well!

[@mountaindog1]

Glad you enjoyed it

[@donyellmcgee8236]

The one-arm hammer curl on the preacher bench, I saw a picture of Flex Wheeler perform that!

[@thomasbertram5916]

Very nice video, go ahead for more 👍🏻👍🏻👍🏻

[@kddk8584]

Thank you so much for doing and sharing this.

[@hotgatorluvful]

Will you be doing g a series on pumping shoulders and chest. Great workout. Can't wait to try it

[@George-um1ke]

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!

[@loadventureslife5090]

He was such a great coach

[@joselopez7507]

Great workout Thanks for all your videos

[@ricks1502]

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.

[@justinheatherly1905]

Watched this today. Tried this today. Died a little today. But I loved it!

[@jamesbaughman1474]

Thanks guy's great advice you guys are awesome

[@mountaindog1]

Thanks for watching!

[@mckenna1976]

Great video John, I'll give this a try at the gym tonight but not looking forward to bicep cramp after lol!!!

[@MGG.Dro5]

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.

[@adamkrauss8094]

Love the content, keep up the good work John. I really appreciate what you do for us

[@MrSmokedog32]

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.

[@oduneyeman]

Let's go, much love.

[@jeremysanders8713]

definitely gonna try that kettle bell one i love the isolation of the tricep and not so much pressure on the elbow

[@devonsstemcells1442]

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.

[@ChrisZaino]

Awesome Shawn .. thanks for engaging abs watching

[@aharrymarry]

I thought it was Greg Douchette in the Thumbnail, never clicked so fast :) Would be an awesome colab, the Mountain dog and Gilbert Gottfried

[@yvindstafsnes2027]

When will you continue with the build your own workout series ?

[@gary6154]

“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

[@AokLocksmiths]

Great video guys. Thx !!

[@theandybchannel.1819]

Thanks John.

[@rb6120]

Love these videos...still picking up tips for different exercises. Keep up the great work!!

[@ryantaintor9713]

Great video! Would like to see a shoulder workout video.

[@jassinijjar4605]

Great video and love this collab. Very interesting for me to watch

[@ChrisZaino]

Glad you enjoyed . Let us know what ideas or content you’d like to see more of 🙌🏼

[@krisevans8389]

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 👊

[@ChrisZaino]

Don’t pump and drive 💪🏼

[@krisevans8389]

@@ChrisZaino 🤣 I need to hang that slogan at detachment

[@LatimusChadimus]

I'd still rather have a leg pump than arms but i do train more Oly lifting and strongman. This stuff helps recovery

[@billyyousaf01]

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

[@hgutierr64]

Great video.

[@adamelliott2492]

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.

[@julianharrison8878]

Hi John looking forward to mega arm pump at the gym tomorrow morning , great video with you and Chris. Jim Harrison Chester UK.

[@ChrisZaino]

Thanks Julian. I appreciate you 💪🏼

[@alexandregauthier23]

almost forgot... is it possible to Yoyo trick after a "mega arms pump" workout ;)

[@AdamsCarpAdventures]

Best pump I’ve ever had! Added just over an inch to my arms!

[@philfoltinek2923]

John's barbell curl (7:55 mark) reminded me of Dave DRAPER's old school "forehead curl".

[@joejodikaden]

I love all your videos !!

[@jsuperman7672]

Awesome

[@leehenderson1411]

Tried this and it’s awesome

[@ckgoh]

Now I wana go train my arms! TQ John!

[@ernestorodriguez8598]

I see this guy today. Doctor ceno lives in my Town and his business is his . He drivers a sweet lambo

[@boroofus9069]

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?

[@ChrisZaino]

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 .

[@0713mas]

Legendary workout! 💪

[@peterp1860]

John, your videos are by far the best in my book, how long does this type of workout last time wise?

[@ChrisZaino]

45 min

[@mphughes256]

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

[@alexmartinsfitness4171]

Great Video as Always John!! Definitely going to try this!! Also good company ;)

[@ChrisZaino]

🙏🏻🙌🏼✊🏼

[@eduardmaraffko7687]

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!

[@UditENG-xi4pu]

I also had my arm day today real good pump with John's workout and the progress honestly feels unreal.

[@josephohrablo4866]

Love the intensity !

[@poincareconjecture5651]

Amazing coach ...way too humble a man 💪🏾

[@cellulersweller6562]

Awsome video

[@mitterben]

Revisiting over a year later. How things have changed. I'm going to have to do this after my deload.

[@GregGumbel]

Arm day is saturday, cant wait to try it.

[@Southernbread686]

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

[@barebasics]

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

[@johnpaulgarcia6906]

In a future video series can you get a female bodybuilder with comparable vasciarity? Thanks

[@pawerodak45]

Never enough videos about growing arms

[@bradleyneufeld6127]

Chris is dope, glad youre havin him on and how i can i not mention those veins. holy fuck

[@ChrisZaino]

It’s funny you say that .. growing up I always loved Stallone , and his vascularity. I wonder if visualization helps in any way . Plus you see me 2 weeks away from contest form , so nothing is covering them