The NO-STEROID Approach to Muscle Growth

[@drewmeyer9679]

This is Mr. Universe. He also got 3 of his boys to D1 for football 2 in the NFL and he trained Shawn Ray. You have to remember lifting was his job so his day was diet and workouts

[@deekelz7854]

This is Detroit Lions #1 WR Amon-Ra St. Brown's Dad John Brown former Mr. Universe. Old school bodybuilding was balls to the wall high volume!!! Same as Arnold's style of training, they built their foundations before they ever knew a steroid. That's why their physiques were more symmetrical, aesthetic, and more natural looking. And most of those guys have had longer life spans then these guys today.

[@pressurehamilton]

Arnold started juicing in his teens

[@lghdoc]

@@pressurehamilton Exactly! How does a natural bodybuilder handle the kind of loads he talks about for 3 days a week and recover ?

[@JamesFernandez-q8d]

@@lghdoche can’t it’s overtraining and injuries will happen

[@manfromyard]

If it works so we'll, why did he use steroids? 😂

[@JamesFernandez-q8d]

@@manfromyard exactly he can only achieve it with steroids

[@RobinsonOrugboh]

It's so refreshing to see bodybuilders who don't do steroids. Well done to this guy.

[@jondavid1071]

He dont need to! He proved it when he was competing. Living Legend!

[@Luis_Baruch]

@@jondavid1071 He don’t need to what?

[@jondavid1071]

@@Luis_Baruch prove shite to anyone. Sorry I replied on the wrong area.

[@Luis_Baruch]

@@jondavid1071 Ah right. Yeah…talks a load of shite too tho doesn’t he. Describing that training sesh was like a toddler making crazier and crazier claims cos they’re getting a reaction.

[@jondavid1071]

@@Luis_Baruch naw bro this dude is old school. He was a gym warrior back in the day. Sometimes when you have confidence you talk shit. Lol

[@Luis_Baruch]

@@jondavid1071 Ha, fuck me he must be confident then

[@scottallen6227]

He should be locked in a room with David Goggins and they can "tough guy" one another.

[@Himothy704]

😂😂😂

[@nickm724]

That would be a contest of whose more mentally ill lol

[@Djeisjsjsjoowiosls]

@@Himothy704 Pathetic

[@Djeisjsjsjoowiosls]

@@nickm724 Both of you are sick haters.

[@Flair.forever]

😂

[@dbrinson82ify]

It’s like that parent that use to walk 8 miles in a snow storm/blizzard, tornado, and hurricane to go to school. Then they had to kill their own food for lunch!!! 😂😂😂

[@brandonyoung4910]

Uphill both ways

[@j.baldwin3012]

I love how he said "it's always my turn." I always think of this when I see this group of late teens and early 20s working out together, and it's like 5 of them. They push hard on their set, then take 10 minutes playing around and joking.

[@joshuad3]

“…but you gotta eat and you gotta sleep”. that’s the key, folks.

[@yahcah1663]

This is similar to doing high rep calisthenics. When your body becomes accustom to the volume, you can train every day. Or a twice a day split routine. I'm talking 1000+reps. You can finish your routine in roughly an hour. Pushups, dips, pull-ups, hyperextensions, bodyweight tricep extensions.

[@Onlykevo]

facts 📝

[@diaryofadrugdealer]

This is true. When your body is accustomed to the work, it begs for more or you’ll be bored or unsatisfied. Dudes in prison workout all day without supplements. But proceed with caution 😂😂

[@waveybeats]

🎯🎯🎯

[@daughtersjean]

The body doesn’t lie. What he says is true. I’m 34, and trained with high volume and intensity as a natural for 16 years….the work you truly put it and rest you give your body….the rewards the body will give you are limitless

[@Time-x7o]

I do similar s***! I'm 49 and I train alone! Soldiers are rare nowadays.

[@jonathanyoung2243]

I have basically trained alone my whole life other than with my kids.

[@j.baldwin3012]

Yeah, I train alone also. I've noticed that the people who have partners eventually stop coming to the gym if their partner stops. They use their training partner for inspiration, but they lose the drive when they're on their own. My best friends in the gym are my sports watch and my earbuds.

[@redknight9740]

Can feel the sciatica and tennis elbow from here lol

[@pogo55555]

It does seem a little crazy. I like to try different combinations. So today I did legs chest and back. 100-rep sets. I did 4 of each. I took a full 30 sec rest between each set. It took me 2 hours and 40 minutes. It was a lot of fun.

[@Sannicolasbrand]

Ive been using the john brown regimen and my strength and size increased.

[@jayrod9183]

I listened to this and felt my lower back.

[@carlhewitt2676]

😂😂😂

[@TSM260]

Theres an article Shaun Ray did in the 90s where he talks about training with Brown. He depicts it the exact same as this interview. Was Shaun Ray lying too? Shaun even says Brown yelled at him for training to slow "Hurry up man i gotta train". Ronnie Coleman has said Dobson, his trainer, used some training ideas learned from Brown, like super setting compounds. Ronnie lying aswell?

[@zuluwarlock9]

Land Mine Rows are MEDIEVAL ⚔️💪. They Develop Grip Strength Which Is Underrated ! Peace King 👑. You Are An Inspiration ❤

[@roadstar499]

Many decades of training things definitely have changed..At 65 being natural and only eating 2 times a day i am very careful not to tear my muscle down to much..Recovery for me is no where near what it was in my early years..i still have managed to keep a lot of muscle and some decent strength..

[@killapat23]

Trt

[@MassGainingGuy]

Even the interviewer is saying to himself...stop the cap 😂bro!!!

[@jonbyers84]

People always talking about whats impossible just because they cant make it happen themselves. Take your hate alone in your bedroom and deal with whatever your own abilities are if you cant evolve.

[@Natureboypkr2]

💯

[@ryanthompson3446]

Lol back and legs 3x a week…. Uhhh no dude just no. Especially at this intensity and volume, there is no way anyone can do this and have a demanding job and not be dying every day and accumulating injuries. “They can’t walk” yea for a week why tf train this way

[@JamesFernandez-q8d]

I train 3x a week . I do chest and back day 1 , rest day 2 , legs and abs day 3 , rest day 4 and shoulders and arms day 5 . 6-10 reps. I can’t even recover from that who the f can do 100 reps back and legs 3x a week . You will cause DOMS end up in hospital

[@shutupsimp934]

You sound like a woman complaining man up and grow a pair the body adapts to the stress over time. I’m sure he worked his way up

[@JamesFernandez-q8d]

@@shutupsimp934 hmm 🧐 benching 315 on chest , shoulder DB 100lbs , rack pulls 315lbs and more . Plus weighted pull ups is no woman here check your mouth

[@bmwm3man]

@@shutupsimp934 even after working your way up. systemic fatigue takes over. Like really listen to him and you realise he's talking about heavy weights and volume that is 3x what olympia winners did, all the while natural. The guy is a storyteller.

[@ryanthompson3446]

@@shutupsimp934 buddy im 225 5,10” probably about 14 to 12 percent bodyfat any given month and jacked, i know how to train have been consistently for 15 years, stop dik ridin. And also how does text sound? Thats a very strange power you have you passive aggressive troll.

[@ahksihonmishlei2324]

Lolol Shawn Ray was right about the war stories on his train ing

[@cobra4961]

6 plates for 30 reps, natural. My brother this bullshit is what makes people not want to train at all.

[@jonbyers84]

I'm living proof this is possible

[@igoGit-h9w]

lol you just don’t enjoy working out for real if something like this wouldn’t make you want to train

[@jonbyers84]

@@igoGit-h9w these guys get scared when they hear that this is what it takes

[@CurryRain]

dont need to bs but this is not a big deal i do a 2 hr hi rep full body work and 5 round boxing & thai and end it with hack squat machine with 800 to 900 5x a week . im 61.

[@andrismorozovs2399]

That is big bullshit !!!

[@Benny4114]

3 full body days is lit but over a 100 reps body part each day that’s crazy

[@fitlifestylebiggainz]

For people who actually dont have knowledge on lifting. You lift to stretch the fibers and the resistance which is the weight + your force with squeezing the muscle at peak contraction breaksdown the fibers. The main point is to breakdown as many fibers as possible as fast as possible. The sets and reps all depends on the INDIVIDUAL. Most people do alot of volume because they have no knowledge. Experts do less because each rep is stimulus and they already know the amount of resistance thats needed. This was his job he was a bodybuilder. Please don't copy this man.

[@quantumilluminati]

Consistency, no pillow talking, extra sleep, and calories, stacking all the little things you can achieve. The little to no faith of the masses blows my mind. You would rather be a pleaser and a whiner than do some work; look who is talking, and how's your program working out?

[@DamagedHero]

Realistic workout strategy for someone who works a full time job ? ....

[@Angry_Lion]

Why not

[@jonbyers84]

Set your goals accordingly. You can't have a winning physique when you have a full time job, but you can stay in shape

[@Djeisjsjsjoowiosls]

@@jonbyers84 Preach brother

[@naturalpumpfitness1469]

@@jonbyers84yes you can, you sound dumb making this comment

[@jondavid1071]

@@DamagedHero pick 3 non consecutive days each week and either split your body in three(push, pull, legs), two (upper, lower) or 1 (full body). Train for no more than an hour. Do two hard work sets per exercise after warmups and use good smooth form Use 2 basic exercises per bodypart 8-10 reps each exercise. Focus doggedly on poundage progression with good form Keep a journal tracking strength increases. Focus each workout increase your intensity and train hard but stimulate not annihilate. Eat a well balanced diet w plenty of protein. Get enough sleep.

[@shakillohtrill323]

Super sets for warm ups are gold

[@l.a.mcneil4523]

Is that John Brown, the same John Brown who trained Shawn Ray? If it is the man knows what he is talking about.

[@AnthonyGalloni]

The exact one

[@HatianHurricane]

I love when he said that this is how you have to train if you want to get big without gear. That whole BS of overtraining, to me is a concept that only applies to bodybuilders that are on gear. Period.

[@MaatSatya7]

I made gains just listening to his routine.

[@ShemOchenge]

Don't try this unless you're a competitive bodybuilder on roids dude what if you injure your lower back those are 2 muscle groups that take a toll on your lower back

[@richdevaysolid1]

This man is insane..

[@BigBadRivi]

No way you’re successfully hitting that level of intensity with a back workout THEN a leg workout. The risk of injury, the bad form, the fatigue is way too risky. If he had said chest and back I would’ve believed him. Leg day is to be done by itself if it’s that level of intensity

[@chrisriedy6676]

I have trained as both sm enhanced and a natural lifter and this is ridiculous and impossible to complete at these weights and intensity. This is quite a story 😂

[@jonbyers84]

You just don't have it in you buddy. I do it at 40yrs old

[@Djeisjsjsjoowiosls]

Old yt man. Just be quiet.

[@Djeisjsjsjoowiosls]

@@jonbyers84 Preach brother

[@72Dexter72Manley72]

Sometimes you have to go further than you thought you could ever go.

[@Djeisjsjsjoowiosls]

@@72Dexter72Manley72 Preach! Its a different mindset that most people DONT want to accept. They could but they dont want to, then they play the blame game and call folks liars. But hey they did the same thing to jesus.

[@th3b3astmodz1]

No nonsense guide - good luck on your journey brethren

[@Himothy704]

4 plates on rows for 10 reps naturally. Bodybuilders love lying😂

[@roadstar499]

No this guy does...not all natural trainers talk shit.

[@VigilanteWilliamson]

I think he meant Tbar Rows, which 4 plates is very achievable naturally.

[@jondavid1071]

That's John Brown lad. He ain't lyin

[@Himothy704]

@jondavid1071 that's 405lbs you're not rowing that 10 times unless you're suaced up.

[@jondavid1071]

Depends, not denying sauce plays a part w these people today but you forget there is a genetic bell curve here. I have seen some strong strong folks yes natural lifting impressive weights. And John Brown I am sure juices when he was competing but not like these guys today. He was an impressive dude and very strong before he ever used. Prison strength.

[@raw525]

120 dumbbells 20 reps .... No way

[@jonbyers84]

Then work with your own weight maybe you gotta do the 45s

[@raw525]

@@jonbyers8445s ??? I'm 6 foot 3 250 pounds all ripped muscle 20 inch arms, 45 pound dumbbells I never touch them, 70s and up , I bet your arms like 10 inches 😁 no Diddy

[@Djeisjsjsjoowiosls]

@@jonbyers84 Preach brother.

[@robcook4500]

I don’t know how this training is possible to recover from at all. Usually, only two of the big three (weight, intensity, and volume) can be high during a work out. Mr. Brown said fuck that. All three are cranked up to 11! Curious to see what the caloric requirement for this type of training is

[@brainpower6807]

Mr Universe "naturally".... "no roids"

[@jonathanyoung2243]

It seems hard to work out legs 3 times a week without fully recovering.

[@marctipp]

That’s because it is. Your joints would be trash in 1 month of this made up routine.

[@MR12AMAZING]

​​@@marctippThis isn't made up, this is his legit routine. Shawn Ray spoke about training with John Brown and doing this routine, it's well documented so he isn't making sh*t up. You have to realise that there's multiple approaches to anything.

[@G3ro_Oni_mo]

he capping like that jumpman on his hat!

[@hurricane5125]

old school bodybuilder. pretty sure roids was involved . he used to be huge

[@10di_livefree]

I know we go to the gym to break down our muscles… but this guy… this guy makes going to gym sounds like a death sentence. 😂😂😂

[@cobra4961]

I believe the supersetting, you do grow from Pulldowns to rows but doing bent rows from the floor with the bar to rowsbwith a dumbllell doesnt make sense, same exercise differently variation. This guy was most likely not natural either hes another Mike O Tren

[@cosmiceternalghost3222]

I’d bet this is NOT for %95 of people but only for top competitive athletes

[@Sirkanythe]

When I was a younger man I did legs and back on the same day because I wasn't sure on what day to do deadlift on so I would do deadlift, bend over rows then squats it was fine in my early 20's until it began to tax my lower back. I wouldn't recommend it...

[@jamesc6227]

This guy made it up as he went along 😂

[@donnybrown4628]

I'm sure this just about the intensity!

[@anthonymason5100]

I DON'T BELIEVE YOU... YOU NEED MORE PEOPLE... THIS IS COMING FROM A WORKOUT FANATIC.... DOING THIS 3 TIMES A WEEK... IS DEFINITELY OVERKILL...

[@LuisSilva-xi7qq]

This guy is funny 🤣🤣 old school mentality 💪🏾🏆

[@demarcospolk7045]

Now we squatting

[@taggmanibanez]

Yeah.... Even if you could theoretically physically do this, the last half of the workout you're going to be so gassed, you're not really getting proper hypertrophy from it, even your muscular glycogen stores are shot. This could very well be tough guy nonsense, and if it isn't it's likely overtraining. The training attitude from sports is very different than standard gym training, sports training they are trying to break your mind, which is very important for high performance sports, not so much for just simply being in shape.

[@Jay2.0-]

He's right

[@thunderrushmovie8834]

THE DUDE WHO DISCOVERED SHAWN RAY BRUH....

[@gunnerhiro394]

Jamie Foxx is a bodybuilder.

[@pratiksengupta3534]

Bogus

[@DAMNDAWG911]

I sorry about the bs comment, John brown was bigger than Arnold back in the day incredible.

[@rayhanes1347]

Absolutely not. My chest and back (two opposing muscles) get so hot and intense, I worry about being able to finish. Its no way I could ever keep that intensity with the two largest muscles on the body in one session. Maybe 5 hours apart.

[@zakihakim6408]

respectfully sir.. how TF do i go from leg extensions to leg curls without standing up??

[@RelentlessJones00]

20 sets of continuously going up in weight? I call bs. Either he’s exaggerating or he’s on something. To the people who “believe” him, why don’t you go and increase weight set after set and STILL KEEP the reps high. I call bs.

[@Luis_Baruch]

This guy reminds me of my 4 year old just making up stories in real-time. You can see the cogs turning in his head.

[@Djeisjsjsjoowiosls]

120M

[@walkerenterprise1764]

Frfr. I was with him up until the "no roid" thing

[@Djeisjsjsjoowiosls]

@@walkerenterprise1764 Speak on what you know.

[@Djeisjsjsjoowiosls]

@@walkerenterprise1764 Speak on what you know. God gives some over others. Accept this and dont be jealous, dont hate.

[@lionelanderson262]

Always haters in the Group

[@crazybkallday]

03:34 so now u dead😭😭

[@gregorystokes3294]

😂

[@guzman9011]

How to over train

[@shalierichardson5812]

Do what ever you can do

[@craigbeasley8614]

It’s ok to talk about a non-steroid routine - but you were on the sauce when you were doing it. Come on Man….

[@donnybrown4628]

In gym failure is the goal!

[@winchan-m9i]

Man oh man..... heavyweight for high reps, I dont know what planet he came from even the interviewer his laughing..

[@TheTruth_616]

This guy is nuts

[@_NKBD]

No steroid approach? Dude was juiced out of his mind to train and recover from this.

[@j.baldwin3012]

No wonder Amon is a beast.

[@G.Bfit.93]

Overhead Barbell Presses Hammer Curls Incline Barbell Presses Alternating Curls Flat Barbell Presses Reverse Curls Incline Machine Presses Lateral Raises Barbell Squats Leg Extensions Leg Presses Split Squats Calf Raises Leg Raises Ab Twists Wide-Grip Pulldowns Gironda Dips High Cable Rows Overhead Extensions Mid Cable Rows Cable Kickbacks Dumbbell Rows Lateral Raises Romanian Deadlifts Lying Leg Curls Seated Leg Curls Deficit Deadlifts Calf Raises Leg Raises Ab Twists

[@truthbomb5352]

Absolute bull####

[@gentlemanedriver6571]

He was Mr universe I'm sure their is something too it and if your young and new to lifting with good genetics crazy growth is possible

[@jonbyers84]

This is 100% truth, show me you even know an ounce of what you're talking about

[@Hittdogg17]

@@jonbyers84it is bullshit

[@jeannazario2996]

Do High Rep squats with Chin up pull up variations. Superset. Report back after 6 months of consistency

[@pogo55555]

@@Hittdogg17That is why no one will ever remember your name.

[@waynemanoffaith34]

I don't believe him at all. 😂

[@elmatasesues3630]

I don’t think the interviewer believes him either

[@stephenkloster1777]

He's so full of shit even in Arnold day they were not doing no 20 reps with 6 plates Franco columbo was strongest bodybuilder of his era then he says 7 plates for 30 reps not happening not with min rest in-between

[@pogo55555]

Exactly.

[@lukasmayrhofer9581]

Never heard of such a stupid training regime. Makes ABSOLUTELY ZERO SENSE to Superset Rows with the Pulldown lol.

[@jonbyers84]

Show me the body you've built off your workout routine. Impress me

[@Djeisjsjsjoowiosls]

@@jonbyers84 Preach brother

[@good2greatness]

GOAT 🐐

[@rjm22nd]

Dead ringer for Stone Cold Steve Austin

[@chincheckers1525]

I do Legs and Abs twice a week

[@n.e4854]

Won a Mr universe and has 2 sons in the NFL...defo must know something about training

[@AnthonyGalloni]

Genetics play a huge role

[@samsonodhiambosidho390]

that's my routine too big up

[@thekenboii]

He said in another part of this interview that back then he was sleeping 13 to 14hrs a day, that cap bra

[@nickm724]

Someone please tell me he's joking 🤣🤣

[@good2greatness]

Facts

[@BastoDaWaver444]

Dawm that's what I do 😂

[@Hittdogg17]

Wow he’s full of it

[@PlutoTheGod]

People saying just because he won mr universe means he’s telling the truth 😂 well if every mr olympia and every elite powerlifter can’t follow along I think you can figure out it’s not true.

[@Oexciting]

3x a week you’ll be fucked up in a year lolol. I might just be weak af. 😭😭. That’s so much volume. Idk. I think he doesn’t remember being on that shit.

[@Swain_]

BRA STOP THE 🧢

[@mustafamajid7794]

Sounds made up

[@dacoldest3896]

its not made up its what guys that took alot of steriods would do

[@Therealmpj]

Look at his physique without steroids i believe it

[@BOOSHAGGY]

3 times a week? What about chest day? Arms?

[@bradfordmcdermott2063]

No that's over training natural need more days off to recover Mike Mentzer's heavy duty has been proven to work for naturals by his clients

[@HOODCLASSICTELEVISION]

There’s absolutely NO WAY you did that Leg 🦵🏾 workout 3 TIMES every Week. As someone who trains religiously, I refuse to believe that. Your lower body would give out from that frequent and strenuous exercise. That’s about 1500 Leg 🦵🏾 reps a week. I call bull 💩 👈🏾

[@darronnewson1894]

I want to believe him so bad 😂😂😂😂😂 no way you training like that natural.

[@jonbyers84]

I'll make a video for you if you need proof this is 💯

[@Djeisjsjsjoowiosls]

@@jonbyers84 Preach brother.

[@awokeone7997]

Man I know he ran through workout partners like Wilt did females.

[@dthang071]

This is cap if you listen to the weight and rep count. I’m a bodybuilder. He’s tryna sound tough stop it!

[@manny-zc2mw]

is he saying he works out 3 days a week ?

[@Danabolic]

None of this happens

[@rbear4014]

High volume working body parts 3 times a week is bs. Not naturally. He looks small so he's making things up.

[@72Dexter72Manley72]

He is talking about when he trained. And he looked plenty big if you look at his pictures from back then.

[@royenkenneth4014]

This is john brown, bro made shawn ray

[@RafaelNatori8311]

He was 250 lbs onstage in his prime. You might not like his training style(neither do I) but he was huge.

[@72Dexter72Manley72]

@RafaelNatori8311 Hmmm, I always knew of him being 225lbs. But 250lbs is close to what Arnold and Lou were weighing.

[@RafaelNatori8311]

@@72Dexter72Manley72 my bad maybe 250 was his offseason weight. I've read 230-240 lbs for him as well

[@robertrivera5597]

Just when i thought I've heard all The BS workout routines There's this story 🤦🏻‍♂️