Old School "4" Exercise Leg Workout (What I Did in High School)

[@radthibideaux9978]

good to see these young men listening intently and willing to learn. they're going to be some serious athletes

[@rockon8174]

NFL is a rigged sport! May these men get better jobs than playing in rigged sports. 😐

[@mikalrj]

@@rockon8174 the house always win

[@rockon8174]

@@mikalrj when you know the rig, you always win. It ain't like the Casinos. Sports are rigged and easy to see.

[@RichFitzwel]

Inspirational

[@radthibideaux9978]

@@rockon8174 they don't have to go into the NFL though. The way they're built and as strong as they are already they could go into all kinds of sports - grappling and strength sports spring to mind.

[@frankenclouds5740]

Young man answered "yes sir." Volumes👍👍💪💪

[@mountaindog1]

yep, and why I keep coming back to help

[@Davidrodriguez-rz1sp]

John is such a natural leader, coach, and mentor - you can just see it in his interactions with these kids. They are one lucky group and they will realize it even more when they are older 💪🏾

[@neilhotchkiss1940]

You are correct. The gift of being able to “connect”.

[@adam-qu6dh]

Those people who grew up in those fancy fitness centres will never understand why we crave to workout in gyms like this. Just listening to those iron plates clinking gives me chills. Also the machines they use are raw if you know what I mean. They are the perfect equipment to master the brain-muscle connection as you really need to control your whole body while working out on them. If you are new to bodybuilding or just weight trainings and you start out on those lets say 'joint friendly' machines they will limit the movement which is great to a certain point but as a beginner you are missing out on many things especially how to control your movement in order to get to work only with the prefect motion of range. Also, when that lad said 'yes sir' was a fantastic moment. You can tell he is (and both of them) coming from a good family and grew up learning the right manners. Thank you John for this fantastic video!

[@Cartiyae]

I haven't seen John squat with a regular bar in a long time, he looks so cool with that hoodie on

[@thomasgreen1557]

Gives me Dave tate vibes lol.

[@skylairjohnson5521]

@@thomasgreen1557 I was thinking the same thing. I didn't realize it was John at first.

[@MaxBadstibner]

John has stated in the past that squatting with any bar on his back gives him horrible back pain for days after. Yet, here he is barbell squatting for our viewing pleasure. Hope your back was okay after this!

[@mountaindog1]

it was thank God...

[@hvafaenskaljeghete1800]

Max Badstibner using a pad will probaply help

[@MaxBadstibner]

@@hvafaenskaljeghete1800 Lower back pains, not pain where the bar sits.

[@hvafaenskaljeghete1800]

@@MaxBadstibner so squats isnt for everyone*

[@MaxBadstibner]

@@hvafaenskaljeghete1800 That’s true. Especially for a guy like John who had lifted for many years.

[@jessiesisto2038]

I started doing hamstring curls first also merly on accident once bc the squat racks where all taken...and then i never looked back..bc my squats felt so much better and logically it made sense

[@deegoodwin4060]

What feels better now that you've started getting your hamstrings primed before squats? Or what have you noticed?

[@jessiesisto2038]

@@deegoodwin4060 the squats feel more fluent and smooth my hamstrings actually feel stronger and more developed

[@21RedRabbit]

2-3 sets of 6-10 reps is enough for me. The weight is just like 20-35lbs but just to get the tension before I squat

[@ricks1502]

Yessir. I have begun hitting the leg curl machine first after watching Coach John. It just feels better pushing those quads against hammies full of blood .. like working bi's/tri's at the same time time and awesome pump.

[@pgbb3597]

It makes alot of sense too bc ur still moving ur knee joints to warm then up but without pre exhausting quads like starting with leg extensions. Also, the ham pump helps you spring outta the bottom a bit better on squats.. in my humble opinion of course haha

[@footballpresident6262]

Thanks again John. Fantastic session for the boys. What you are showing everybody is beyond helpful. Can’t thank you enough for coming to The Gym 💪😎👍

[@mountaindog1]

Glad to help

[@mr.rogers1019]

Thanks John! another great video. I can't tell you how many times I'm getting approached here at your old gym in Washington court house (that's the weird name for our town for anybody that is not familiar with this part of Ohio) and they asked me if I heard of that mountain dog 1 guy. Then I say as a matter of fact I have. Then they're totally blown away by the fact it this is the gym where you got your start. You have a lot of fans here John you're always welcome here to make a video or just stop in for a workout. 👍

[@mountaindog1]

I will! When I said the Gym was like the gym I grew up in, I meant that one!!! :)

[@mr.rogers1019]

Sweet!!! Be good to see you again brother.

[@thomasgreen1557]

"Still got a little juice in there" Makes 315 look like 135. Yeah I'd have to agree 🤣

[@perrot6362]

I love the respect they show for Meadows. It's great to see that especially in today's atmosphere where respect is fading as a quality.

[@perrot6362]

@Chris 100% Agree. What an amazing opportunity they got to learn from Meadows himself.

[@brianhickey5949]

John makes me think back - I used to do the leg workout backwards: accessories first and squat last. I did this maybe once a month and it was killer. By the time you get to the squats - your legs are pretty close to Jello. I see John recommends the leg curls first as a warm up - so a similar approach and I am humbled that I even have a thought close to Johns' :)

[@thomasgreen1557]

I'm gunna have to try this. Makes alot of sense. Do you go to failure or save a couple in the tank on each set when doing the leg curls first?

[@brianhickey5949]

@@thomasgreen1557 not to failure on the accessories. 8-12 reps that are difficult.

[@adammiller9179]

I already feel squats in my hamstrings so I do leg extensions first in order to turn on my quads before squats. By doing that, my squats are MUCH better.

[@sirdanoman]

I came here to see the comments on squat depth and I was laughing before I even got started. Look, squat depth is not set in stone. It is sport specific, it's anatomically specific, and its goal specific. I competed (yes, competed so I wasn't just a gym warrior) in both Olympic lifting and powerlifting for well over a decade. I squatted ATG when I Olympic lifting because that was SPORT specific. I squatted to powerlifting legal depth when I powerlifted and widened my stance because that was SPORT specific. Bodybuilders often do shorter range with no lockout because thats better for their goal (quad growth). SPORT specific. Some people literally don't have the anatomical structure in their hips to squat "ATG" day in day out without eventually getting hip, knee, and back issues no matter how good the form and desire. Look up "Scottish hip" and you'll often see discussions on differing hip anatomy. I will NEVER do a full range barbell bench press again. EVER. A. I don't powerlift anymore and I fucked up my anatomy benching before a meet (separated AC joint). There are a bunch of similar movements like weighted dips and strap push ups and floor presses that work perfectly for keeping me strong and pain free. Good form is always essential but unless someone is clueless, don't automatically become the "depth" or "form" police just because. When you have someone like John teaching people, understand there is a rhyme behind his reasons.

[@sirdanoman]

Or vice versa.

[@mountaindog1]

exactly - I warned the kids that the ATG police would be out having no clue how this applies to football, morphology, flexibility of tissue etc. Thank you.

[@soopamyko]

Im not able to afford your training programs (yet) i truly appreciate the content you put out. it has seriously help me learn and progress physically and mentally mr. meadows. you have no idea the impact you have on us here. John is a prime example of fitness culture (coaches and trainers) should aim to be . the fact you took time to train these young men speak volumes.

[@zachkieri1185]

These kids would be hard pressed to find a better mentor: I’d say they’re gonna do alright overall

[@andrewchristman8523]

They are going to remember this as they progress to the next level of sport / chapter in life. You are a tremendous coach! I can’t wait to try this

[@jeffboothe2102]

Powerful, teachable young men. One of my favorite episodes.

[@Tropicalfrooploops]

Awesome, old school workout in the dungeon

[@CysticFibrosisFit]

Gonna be so happy when I can go to the gym again... I really miss the legpress...

[@ShadowDancerr]

Yeah man... its a fucking nightmare

[@CysticFibrosisFit]

@@ShadowDancerr agree... I can squat and deadlift at home... but it's just not the same...

[@nateinsane4023]

@@CysticFibrosisFit where do you live? In WA gyms are reopened

[@CysticFibrosisFit]

@@nateinsane4023 I'm from Belgium and they're closed here. But even if they where open, Cystic Fibrosis is a lung desease that impacts immume response, so it isn't safe for me anyway...

[@patoslagos6497]

@@CysticFibrosisFit stay strong brother this will all soon be over 👊 Respect from Stockholm Sweden

[@Ruben901]

One thing that i started doing was adding stretching routines twice a week, it has helped me alot

[@dlyman95]

Great video John, awesome to see you working with local high school kids! We need somebody like you to come to our high school. Thanks for the content

[@greggodwin2172]

John you do lots of thoughtful, educational vids but this may be my favorite you’ve ever done. Maybe because I’m old and it’s nostalgic but I think more because it shows the basic stuff most everyone should do without drama or over doing it. As an aside I find I really miss a leg press training at home and I never thought it was that big in my training.

[@projecthowto]

Now besides the great workout you showed . I think you gave a very good advice on the belt Maybe for a future video will be nice if you posted what is the best weight lifting gear/products we can buy to help us with our workouts.?

[@patway4683]

Fantastic teacher. Some lucky young men getting to workout with you! Another great video. Thank you!

[@David-lu4th]

Bro I'm telling you every generation kids get bigger and bigger. Both boys and girls, they're getting huge! I was just a pipsqueak as a teenager compared to these guys!

[@bolinhodechuvaazedo]

Not related to this video but i tried some of your tips on exercise ordering and i was able to bench press again due to shoulder discomfort/pain. Thanks man, keep up the good content!!!

[@mountaindog1]

Great to hear!

[@colinkelly8213]

Hi mr. Machine, thanks heaps you've just shown me how your knees should be pointing out with squats

[@rockon8174]

2:30 I also notice hips tend to pop up when the person uses too heavy of a weight on the leg curl.

[@stephenbeary7887]

clear improvement on his squuat form on the last few reps on the set that starts around 13:00

[@Ayban3]

John, you may have answered this but I am always looking to improve and always have questions. In regards to set structure: -a couple warmup sets to get the flow (high rep) -feeder sets to get you to your working sets (lower rep) few sets how many working sets do you aim for total? 2 or 3 of 8 if i’m not mistaken? I know intensity/rpe is more important that amount of reps but how many sets should you aim for? 3 maybe 4 for big muscle groups, 2 maybe 3 for smaller groups... You’re answer would be greatly appreciated! I love watching your content and i treat it as if I were your student!

[@mountaindog1]

you are on the right track!

[@NaturalHypertrophy]

My HS Football Coach knew 1 leg exercise and 1 leg exercise only: lunges. I'm never doing another one of these ever again lol

[@its_james_fitness]

Not even when applying evolving rep ranges to it and quality t o n n a g e in a gentleman split?

[@flng7898]

Bro dont invade every yt fitness video

[@Kerbalf]

*Laughs in Bulgarian split squat*

[@leftphilange69]

Same dude... literally lunges across the entire field and back, every day. He brought a strength coach in and he ended up arguing with him about how we shouldn’t squat, deadlift, good morning, or clean - only bench in the weight room because they were all a waste of time. They didn’t know anything back then and I’m 29!

[@georgeanagnos384]

Hey John! Great video. You mentioned your “PHA-PR” during squats. Did you have to alter your supplement intake PHA at all? Thank you!

[@mountaindog1]

Yes I did - lots of ubiquinol for one.

[@MrDwaynePoff]

Newbie q... if my form starts to fail and I don't have my reps in... lower the weight, call it a set, or take a break and start back to finish the set with the current weight??? (In general with ALL reps/sets)

[@mountaindog1]

lower the weight and perfect form

[@christianmeadows5926]

Fun video, John! Lots of good information I can use in the gym this week! Thanks brother

[@goldencatpat]

Nice work lads. Love to see more of these

[@BFaluup]

I am going to try leg curls before my next squats to see if it works for me.

[@GUISNIP]

Great video. I could watch John teach and mentor for hours!

[@stevensveda3036]

It's push day for me today but now I just want to hit legs lol definitely going to try the curls first before squatting though.

[@tylersawatzky5127]

Praise the lord! Just awesome to see those PHAPR's John!!!!

[@foobzLOL]

It just so happens to be leg day, baby! Let's get it!!

[@johnpauldeleon6997]

This is the earliest i’ve been on ur vids 🔥💪

[@fedelercari]

Here for my dose of pre-workout for tomorrow!

[@ahsanfahim9280]

What a timing sir just before my leg workout thanks 🔥

[@ConnorNevatte]

God damn John, was looking for some inspiration from you for my leg workout today. Next thing I see is this 💪🏻💪🏻💪🏻

[@ricks1502]

Nothing says 'old school' like plates clanging ... you knew who had 2, 3 or 4 plates without even looking. Get it!!!

[@KapitalP73]

You had me at "Yes sir.' That sort of respect only comes from athletes.

[@Pantelifts10]

Good and basic leg workout. I know there's comments about squat form. Personally I go to parallel at least but 5% of time i do partial squats to overload the quads and nervous system with new weight that I want to full squat in the future.

[@waylonrichter7270]

Good work John. Knees out, get down there and get em

[@mountaindog1]

That's the plan!

[@pate2501]

Real plates for those old school gains no silent rubber bs

[@dustin6528]

Great stuff! Those young men are very lucky to work with you brother

[@mountaindog1]

im lucky too!

[@elizabethramirez3875]

A man ...teaching young men ... 💜💜💪💪

[@lukedocherty2855]

Love the videos man you’ve been such an inspiration to me keep em coming man

[@mountaindog1]

I appreciate that!

[@anujpatel5573]

Great video guys! Excellent thank you

[@nilo7727]

Awesome leg session M Dog!! Ps those are some big boys!!💪👌👍👏😎

[@jslol4]

Once pandemic is over would love some more of these for chest/back/arms/etc

[@PTPalmer_NPC]

John Meadows training someone on legs “Ok, we’re doing hamstring curls first! Didn’t see that one coming did ya??” 😂 Love it!!!

[@andrewparker5741]

Just did a leg workout from one of your other videos, can't find it to comment there. But it made me damn near puke, following your intensity and rep scheme. Thank you for the lessons, John

[@nunuhuda5093]

Hi everybody, it’s John Meadows here 😌

[@chrislopez7939]

Killing it like always dad!!

[@rawintensity8141]

John what are your thoughts on squat depth? Some say that squatting atg is the only way to squat, some say squatting parallel is the right way as it hits the quads more, whats ur take on this?

[@mountaindog1]

depends on structure - tissue health, flexibility and other factors. My low back can't handle deep reps, but that by no means means that deep reps are bad. You get more stimulation working deep reps. I just do ultra deep rom on machines where my low back is supported.

[@carlosandrehancock3394]

Nice to see the " young guns" listening to the legend himself Mountain dog and the wolfs Great content / respect

[@kdayungan2219]

Love these type of vids

[@tonybrigner3866]

awesome workout john

[@raymcknight900]

Hi John. You moved that 315 fast on squats! I recently herniated a disk and I’m in the process of training my squat back. I was thinking of buying that safety squat bar that you use from elite. I’ve worked back to 275 for working sets and hope to get back to over 315 again for 8 . It’s been a nerve racking process lol.great video!

[@mountaindog1]

the spider bar from there is the one I love! it is awesome

[@raymcknight900]

@@mountaindog1 thanks man! I’m going to get it!

[@joshjohnson2145]

Hey man when I squat my lower back sometimes has pain and it runs down my leg, did you get this before you herniated your disc, even with good form. Mainly on heavier loads. Like when I do a weight that’s 5 rep max. I spend a good 20-30 minutes priming my quads and hamstrings and stretch. Maybe I have an imbalance.

[@raymcknight900]

@@joshjohnson2145 I had weeks of stiffness from pouring skids of concrete by hand and had multiple adjustments by a chiropractor. Finally one day I was warming up on a squat workout with 135, 225 and 295 and felt a pop in my lower back. That’s when I first had pain down my right leg that was intense for 3 weeks.I never even made it to my work sets. I had no sciatic pain before hand, just lower back pain and stiffness. You probably have some form of a herniaton if you’re feeling sciatic pain I would guess.

[@joshjohnson2145]

@@raymcknight900 yeah thanks man, I hope you’re doing well, look the pain is probably a 4/10, 10 being screaming, a little ache in the lower back and down the leg, I’ll see the doctor. Sucks man cos I’m trying to bring my legs up. Also with disc herniations do they take a long time to recover from, like 2-3 weeks, or is it more like a few months, hope you’re doing better man

[@jedi_knight_PhD]

Great video John, I always enjoy your leg videos. I have a question for you. When I do squats, I go down as far as I can. I always use really strict form. I have been doing that for 20+ years. I know you have touched on this before. I always tell kids use strict form and go down as far as you can. Should I not be teaching them to squat deep ?

[@mountaindog1]

no you are correct. As long as their form holds up, it's great to go deep

[@jedi_knight_PhD]

@@mountaindog1 thank you John, I have a ton of respect for you.

[@bojan3676]

Why dont you do ATG squats (ass to grass), just curious. U had a knee injury?

[@bojan3676]

@@ShadowDancerr I go all the way down, pause at the bottom and then explode back up.

[@Billowycloud]

Depends on what muscles you’re trying to stress. I 85% of the time do at or slightly below parallel but sometimes I want to isolate the quads/recruit less glutes hamstrings so I do almost partial reps like you see John doing at the beginning. To add: not a novice/I’ve been lifting for 20 years and fairly jacked for someone not on gear for what it’s worth.

[@bojan3676]

@@Billowycloud Yup I agree but I start with squats and then all other muscles are primed and ready. I can move to romanian deadlift or leg curl with no issues regarding warmups. But if you prioritize quad isolation then go to parallel barely.

[@philen]

Squats should be executed differently depending on the goals. For bodybuilding hypertrophy atg is not necesary. But atg is dapper for overall health and longevity or for weightlifting (oly) and crossfit. I do atg with a supersquat program. Right after squats i do calf work and right after that back/ass extentions. Its been working miracles.

[@Whiskel]

Hooded archetypal hero figure at the squat rack...Mandalorian finale comes to mind.

[@LuisHernandez-yz1xb]

Great job guys..

[@rockon8174]

6:35 get them an Elite FTS YOKE BAR!!! 😎

[@izaak5273]

Best in the business

[@manfredtell4982]

About that hamstring tip in the beggining, does hamstring focused back extensions work aswell before squating?

[@mountaindog1]

gotta be careful, dont want lower back to pump up

[@pholphakkomolsirisom1700]

I really like these kids vids . Great spirit

[@mountaindog1]

yep!

[@tydupont8084]

Most younger guys don’t want to listen. You can tell these 2 are disciplined and humble

[@alfiemcnamara6149]

Yeah buddy! Throw this down in the iron garage 👌

[@richstevens5727]

I've neglected leg curls for a long time. Mostly because my entire life I've had issues with my hamstrings cramping. Whether its after a run or in the middle of a set. I've never really looked into it too much. I always remember my dad telling me "we have short hamstrings so we're more prone to it". So I've always just written them off because anyone who has ever had a bad hamstring cramp knows itll floor you! I've also never been a good stretcher. I'm 240lbs and have done a lot of running in my life. 12yrs of soccer, 12yrs of wresting including collegiate level, and 7yrs of track n field. I also go through periods of running 2miles 3-5days a week so I've naturally always had strong legs. If I focused on stretching regularly do you think this would minimize or eliminate the ham cramps?

[@BigDraco123]

Stretching probably would help as stretching can loosen up the muscle a little. If it's really bothering you, you can get it checked out

[@sharris7034]

I’m going to do this tomorrow

[@crazykorean2268]

I miss doing Back Squat

[@Cartiyae]

Alexander grew up so fast lol

[@totallyraw1313]

John, is the reason you don't squat to parallel or below because of knee or low back pain?

[@mountaindog1]

low back

[@michaeldavis1291]

Thanks for video John. Are you located in Baltimore? If so we gotta meet up one day .

[@DevilsRejection]

Interesting pad placement on the first exercise, the leg curls. I always tried to keep the pad as low on my legs as possible. You're keeping it right under the calf.

[@ShortSideSniper17]

Makes it easier and less pressure on your ankle tendons when you go heavy lol

[@antonis5999]

I actually feel my calves more the lower I have the pad. I think it doesn't matter how low you go if it doesn't limit your hamstring contraction.

[@Mukul1919_]

Awesome content John ! Thankx for sharing ,Kindly Answer my following question please Why you were squatting half and fast for 100kilos ? What are the benifits of half squatting for reps rather then ATG for reps Do u think ATG squatting will decrease the high rep range total ,if one is doing ? Also please make videos on how to fix muscle imbalance since i m ur subscriber since many years but i dnt think that u have made a video on this topic ! Much Love and best wishes Regards 🇮🇳

[@sebastianottey4358]

Hey John which do you think puts on more mass, Squats or Deadlifts, Thanks

[@mountaindog1]

squats

[@sebastianottey4358]

@@mountaindog1 Thank you, will deadlifts still put on about the same amount of size?

[@tonylintunen7039]

Hey John. I have a home gym I do not have a leg curl machine but I have a glute ham raise. What are your thoughts on doing GHR's prior to squats for the same reason that you do leg curls prior to squats? Would doing this prefatigue the glutes too much?

[@mountaindog1]

no go - need hams to be super warmed up before GHR

[@JovanTheTrainer]

Mr. Meadows, do you feel like you have more or less top end power in your sets when you do hamstring curls first? Thank you

[@mountaindog1]

more

[@JovanTheTrainer]

@@mountaindog1 thank you!

[@miloarlinghaus9317]

I'm a powerlifter so I squat deeper than you guys. Do you think that squatting lower doesn't help hypertrophy as much as higher reps with less ROM?

[@mountaindog1]

deeper is better for overall quad size. wider is more for adductors. going deep on this is not good for hips imo. we are working on form, but need to ensure back stays correct and pelvic position.

[@WinnersCantLose]

Heck yea love these fellas

[@mountaindog1]

me too!

[@Conan867]

Love it, man!

[@mountaindog1]

whats up my man!

[@althea15424]

Great coaching 👌🏾

[@mountaindog1]

Glad you enjoyed it

[@Crimson_Abyss_IV]

John, dope video Can't wait for the powerbuilding program to drop

[@harshdhamu9915]

11:56 loved that moment

[@mitterben]

I've been lifting for 30+ years and I'm still always checking my form.

[@mountaindog1]

smart man

[@theswede5402]

Doesnt a wide squat stance like that hit the abductors more than the quads?

[@mountaindog1]

correct -more adductor for sure

[@ethannr1]

Great video John

[@geohistriddles]

Maybe this is a silly question, but i still wanna ask: "On squat exercise, is it okay not to lower till parallel to the floor or 90 degree?"

[@mountaindog1]

go low as you can while maintaining perfect form - if form goes to crap, it an injury waiting to happen

[@Pantelifts10]

Yes. It's called partial squat. But it's not an excuse for ego lifting. You can also lighten up the weight. Work on form so you're able to squat at least parallel

[@zubairdotnet]

Hi John, I am 40 and I can squats total 132 lbs but I sit, pause for half a second then come back up instead of what you are doing here. Is that ok?

[@mountaindog1]

yes

[@zubairdotnet]

@@mountaindog1 Thank you John, I thought I was wasting effort

[@bsrkoacar8414]

How do you keep from bruising ribs on leg press? Maybe I'm going too much rom

[@jaredgolian98]

Welcome to my city John! Get some crab cakes with old bay before you leave

[@benterhaar5989]

PLEASE HELP JOHN: This was a reference to your older training with pain video. I got rotator cuff tendinitis from likely overuse with swimming. We are in the middle of the season and I really want to get back at it but I’ve had to cut out all of my weight training and now I’m not able to swim either and I need any advice you can give on a routine to get me back on track as soon as possible

[@mountaindog1]

Gotta get together with a really good rehab guy like John Rusin.

[@DevKumar-ex6zb]

Brock's knees were buckling a little bit on the squat. Scary man, i hope he takes care of that.

[@mountaindog1]

we were working on it during the session, we'll fix it. he is a sophomore in high school. Give me a year with him :)

[@dxnte9522]

@@mountaindog1 that’s true he’s a young man you’ll turn him into a monster

[@rapsheets4993]

Guy is super young and actually really strong for being a sophomore