The Perfect Old School Back Workout

[@mountaindog1]

Make sure you also checkout my back training manual: mountaindogdiet.com/products/the-back-training-manual/

[@davidjarriel5182]

I've been using a lot of your routines and diet recommendations. I have never been in a competition but I always try to put in the effort and time. Your advice on training and eating has really helped an average Joe like me.

[@jamieganderton]

Rib cage expanders are a chest exercise. Partial lat exercise. Almost good info. 🤛🤙

[@jakeragsdale]

Thanks for the great advice as usual. Something I believe would be helpful is if you summarized the workout at the end of the video, sets, reps etc. on a written board format. Blackboard or whiteboard with an easy to read font. Thanks in advance for considering and look forward to next video.

[@michaelroberts5801]

Mountain dog!!! There's no substitute! Whoa!!!!

[@krakenrumftw]

Could you put the workout in the description? Please.

[@chrissheehan8105]

I'm going to do this workout tonight in honour of your memory. Rest in Peace, John

[@leohernandez2245]

Same here bro. Just got off a long day at work but in an hour, we go to war for John. Hope your workout was killer. 💪

[@glengibbon3369]

🙏👌💪

[@AliTheGreatestChampion]

I’m about to go hit it right now

[@tomheard2461]

Well said.. I miss him

[@tomheard2461]

It’s still hard to believe he’s gone.. going to ms his smooth demeanor

[@tamilaathi8344]

Its 1 am at india right now...Just found this legend a month watching his videos only ...RIP legend

[@murderah17]

How is the journey going bro

[@rafaelmccloud8406]

It literally hurts just to watch him giving great and amazing advice and definitely will be missed! In honor of John today on my back day I will be definitely doing his workouts.💪🏽💪🏽💪🏽

[@cameronsales3501]

1) 1 arm barbell row 2) meadows row 3) dumbbell pullover 4) Single grip pulldown 5) dumbbell stiff legged DL with shrug

[@AndrewL31413]

I love how your workouts are so simple and approachable. Nothing fancy, just what works.

[@cm-zo3ye]

What a guy, what a loss. So glad these videos still exist.

[@warrickmiller7959]

How the heck am i only getting introduced to this guy now???? Ive got alot of vids to watch

[@robsalt6964]

Every time you post new content motivates me to get to the gym. Lucky me it's back night tonight. Keep up the great work John.

[@sharonl.peterson1589]

Nice tats but the nipple ring ruins it

[@4321hubel]

x3

[@PULAG]

Did you secure the Pump?

[@OriginalPripp]

Yeah I'm on my way for back work now... John gives inspiration for Progress

[@teojoni2311]

The dead lift and shrug combo. What a smart move. I definitely gonna do that.

[@TobbeStorm]

Did you stick with them or how did it go?

[@robertlenahan4389]

Thank you for everything John...after 30 years of lifting I started to slack off...you got me back on track this summer. I started training three hours a day again and watched your videos at night. We will all miss you.

[@henryburner]

The meadows row has been in my back routine for two years and has done wonders. Great back workout!

[@schuylerrobertson8189]

This was the first back workout I've ever done where I could feel a pump in my back muscles when I was done. I could feel the contraction in my lats.

[@xpandax1993]

Grunts like a BEAST! Talks like a SAINT!

[@stuartbritain8529]

I’m never less than impressed after watching an ‘Alright, Hi everybody’ video. I’ve been consistently training (and I like to think with good form) for 15 years now and I’m still learning something. Appreciate the content.

[@markduclos8732]

Love your workouts. Started powerlifting at 40, not as much now. That was 24 years ago. PB of 530 deadlift, no suit at 44 years. Been following yours for 2 years. Variety is what is most effective. Thank you!!

[@Forged721]

Of all the loses in the industry,,,honest John's is still the toughest to digest , pump iron in the sky big guy 👊

[@mcewanschampion]

Would of loved to meet this man, so knowledgeable and approachable. Rest well my friend , you have worked hard 😢

[@banksdeo1]

I feel the modified shrug way more in my traps then anything I’ve done in the last several years. This guy was and still is a total gem.

[@edinatl2008]

First video I've watched. He seems like a great guy, will watch more. RIP.

[@milimaximus1624]

Man, I switched the exercises around and tore through the Meadow rows first and then into rackpulls, and the pump was S E R I O U S ! ! Thanks for sharing your experience, John! Much appreciated!

[@scottallan1668]

There should be a 'John meadows' in every gym, should come standard with every gym membership sold, free access to your own 'John meadows' Your great KZbin videos will have to do for now 🤣

[@SunnyvaleTrailerParkSupervisor]

There are some old skool guys in my local gym always passing on the knowledge.. so grateful ma dude

[@dashong8912]

I love these older guys. So much experience and wisdom.

[@chia-shengtu7322]

I did 4sets of meadows row on pull day to honor the legend😔

[@mikehinson5935]

Bout to go hit this one for my Friday back work. I miss John so much. I always liked when his main man James was in the videos too. With love to John’s Family. James as well From NC with love ❤️

[@blackgoblin1004]

I love watching the good KZbinrs (Meadows, Cavaliere, Herman, Nippard, Jones) and seeing how they have subtle differences in training styles. I feel spoiled with all of this free, good information! Definitely helped me form my own plan and find the exercises that work for me best.

[@gustavolealgomes5448]

Meadows is on another level

[@thomaswilliams4546]

@@gustavolealgomes5448 literally!! 30 years of lifting and an IFBB pro!!! No one competes with him on You Tube

[@fdsproductions8060]

Watch Renaissance Periodization , Eric Helms , Greg doucette , Omar Isuf

[@michealhunter1977]

I’m 54 years old and been training for about 5 years, never have my gains been as good as they are since following your guidance. You rock it mountaindog 👍

[@mountaindog1]

Great to hear!

[@Bullitt1768]

One arm barbell and meadows row are too good, love that my gym has a landmine.

[@jakerose8224]

Just found you on the beginning of my journey, rip John you’ll be my idol, your videos are gonna help out a lot

[@ptkfgs]

Your coaching style and knowledge will last with me forever. Thank you for the gains, John!

[@jesusslushies2192]

Man oh man RIP John. I'm so thankful he created all of these amazing videos they've really helped me with my workouts. Miss him tho 😢❤️

[@douglasschickinger240]

Doing back today! Love ya brother RIP 🙏🏻

[@Simps14]

This guy will be missed such great content and advise

[@tapbb4812]

We didn’t lose him, he was just needed more up there in heaven, doing bodybuilding tutorials up there. Rest in Peace, John.

[@eabdulaziz6073]

I can't believe this vid was posted in May 2019, and I hadn't seen it. Great workout and information. Tomorrow is back day and I'm using it. Thx John

[@billdollar6155]

Tried those exercises this morning, worked out great. Thank you, I will be doing those for my back routine now.

[@joemomma7]

I just noticed the size of his lats. Holy $#!+ he could fly away with them

[@jamespartlow6481]

I'm 68 and you have the most informative videos I have found. Straight to the point! Great job and THANK YOU and please thank James too.

[@xiannow23]

Brother, don’t change your video style. This is perfect .

[@clintondeabreu8565]

Love how you do the pullovers, agree with you, too many peeps over extend it.

[@PradeepPurple]

omg, I just figured it out, you look like Mark Hamil, a super strong hulked up version, but definitely getting a Mark Hamil lookalike vibes

[@doosian76]

YES that is true but hamil must have gotten some good whey protein i think ey ?

[@jayreszy4398]

Pradeep Kanchan 💥

[@criticaltweaker4393]

Mark Hammel is a loon, john is not.

[@adamt995]

Been doing the first exercise since 2005. Always loved this variation, have to throw it back into my routine

[@Matt-gf4kh]

I understand the dumbbell pullover can be used for a variety of muscles dependent on grip, body position, etc. I've always used it during my chest workouts with a diamond-like grip around the dumbbell and shoulder blades on the edge of the bench. But if you have time I would greatly appreciate the education on the variations to ensure I'm actually performing the exercise correctly. Besides that, I have been studying many of your videos and greatly appreciate all the knowledge you have passed down to younger generations to include myself. So thank you very much, Sir. ~Cpt America

[@linehandibew6205]

Just tried these work outs today. I noticed people looking at me because nobody really does rows like this. I definitely liked them better than dumbbell rows. Thanks man!!!

[@randolphbutler1832]

You pointing on James really helped me visualize what is meant to be working. Thank you for sharing.😷👍

[@mountaindog1]

You're very welcome

[@anzonioflores]

We miss you, and I’m so thankful for leaving us your knowledge.

[@timscott917]

Been a trainer for 30 yrs and Im using the meadows row from now on starting today . Sgt Scott usmc

[@edwardfortae2350]

Today I turn 45 and this is a great gift of knowledge, thank you! :) I love that deadlift shrug idea

[@johnnygood7997]

I've been doing the meadow rows for years but this is the first time I've ever seen anyone else do them, great exercise👍💪

[@FluffyViper]

You do realise they are named after John? 😂

[@ultrafloss492]

It's the mountain daaawggg 💪🏽👑 At the first exercise I choose to use the leg for stability at the side at which I'm pulling from as well. This dimishes any possibility of rotation for me because I can visualise more stability due to the alignment of foot, knee and chest. I love these kind of back workouts. No fancy shit, just raw raw raw.

[@AussieBrutus1981]

It's like you are answering my questions before even asking them!!!! Great training vid MountainDog.

[@davidalvarado6306]

These exercises are great and I can do them at home except for the lat pull downs. Thank you for the extreme detail about form.

[@faizokhan187]

Your videos helps us alot, Sir. Huge respect and Tons of love from Afghanistan 🇦🇫

[@peterdisgusting]

I like that you don't over complicate things. Great video

[@Enty94]

That meadows row is great for upper back, I feel it instantly. Thanks John

[@dannorman1113]

Landmine row with other leg forwards is 🔥

[@jontyfernandez5146]

Thanks heaps gentlemen ❤

[@NikkiNexo777]

I am now ordering a landmine for my home gym. Going to try this back workout. Good stuff. Much appreciated!

[@FightToLiveRight-K65]

I tried this work out yesterday. My back is really sore today. Great video!

[@dreamakah]

Tried this work-out today, the one arm rows with the bar are fantastic. I found I could concentrate on the squeeze at the top of the motion better than with dumbbells . Great tips as always.

[@marcrondeau6061]

this guy has one of the best channels out there bar none. great content.

[@davidjarriel5182]

I've been using these and they work great. Great back workout.

[@damianpodgorski6977]

It's worth watching your videos till the end as you always throw in some extra excersise or piece of advice, thank you John for sharing your wisdom.

[@jasonpbarrera]

Hi @mountaindog1. Just wanna say that I did this workout today and it felt freaking awesome! For the first time in a long time, I left the gym with some immediate soreness in my lats. Many thanks for the great content and advice.

[@mountaindog1]

awesome!!

[@George-um1ke]

When you always have the best pump and feeling, you know it’s a Meadows workout!

[@seancampbell7422]

Amazing teacher , great knowledge and skill , calm accurate and inspiring ❤

[@SLF1990]

Doing some meadows rows in your honor tonight John! Miss ya brother.

[@JoeSantulli4114]

Did the meadows rows a couple times without ever seeing them. Turns out my form was wrong. Working those and the one arm landmine a into the next pull day!

[@tb5827]

Wow what a finisher! Those definately were tougher than they initially looked. Will incorporate this work out into my back training. Thanks!

[@patrickchanning2801]

Thanks for this video just did the first part of it at home with a barbell after doing deadlifts feeling pumped and completely exhausted !.👍🏻

[@bkupniewski]

You make rowing look so easy with little carry over or momentum. Great work John

[@andythousand345]

Love your down to earth, knowledgeable advice.

[@Ophio117]

I first learned that RDL/Shrug from Eddie Coan. Amazing exercise, tempting to go very heavy.

[@sheheryaryousaf3664]

You are such a beast yet so humble and down to earth. Not like other youtubers who are just showing off. You inspire me alot and yes your workouts are amazing and helped me greatly. Nothing but respect for you sir.

[@Stripping_Bolts]

John we would all greatly appreciate you putting the workout in the description!

[@stacibakerwilliams944]

Love it. As always. Thanks for not only great Tips to activate muscle contraction but also with safety tips for those of us over 40..😉

[@tommyp1118]

Miss your awesome insight and information. Rest in piece big guy.❤

[@clu83]

That lying triceps extension is probably my all time favourite triceps exercise.

[@radhoueneberrzig2503]

every progress i made in the gym is because of you john , may you rest in peace ,you gave a lot to bodybuilding community. you are greatly missed. wish you're happy in heavens legend.

[@markbeauchamp9289]

Tried the meadow row last week and it’s absolute 🔥🔥 Today I will incorporate that bent over/shrug, can’t wait! Your videos have helped me progress significantly! Thanks 🤩

[@stevenseagal4987]

Finally got back into the gym after all the COVID restrictions. Been doing old school compounds in my garage but it’s time to get fancy with mountain dogs advice.

[@michealhunter1977]

Thanks mountain dog! Perfecting my form with your help. 🙏🏼

[@gesiisak3120]

Good work John! Rows are amazing and the shrugs at the end really burns as hell. Thank you for pointing out these great old school tips

[@zlatkoostojic2455]

Respect man! The two row variations have become beside t-bar rows my favorite horizontal pull exercises and are far better than barbell rows. Thank you!!

[@АлександрМакаров-р7ч]

Slopes with dumbbells, I really liked. I always do it, it’s better than with a barbell.

[@adamelliott2492]

That really is a perfect, complete back workout. I also never like the barbell row versus dumbbell rows. The barbell row doesn't feel good in my lower back but dumbbells don't bother me. That last exercise is something I hadn't seen before. I like it! Definitely gonna add it to my next back routine. Thanks for sharing such great instructions, John.

[@jngfitness2001]

Hands down the father of exercise science - NOBODY knew had to explain it better than the man himself - Mr. John Meadows!! Watching this video makes it seem as though the man is still w/ us. You still are and will ALWAYS be truly missed and never forgotten, John!!!

[@bennvoce750]

He says, hi everybody dsnt he. Iv spent the last year thinking his brand is higher body lol. best fitness guy on KZbin this fella.

[@brianstent1610]

Brian from Melbourne Australia, i love old school training , it brings back some good memories

[@petercorrea5164]

That was bad ass , you're very good what you do. Keep up the great work thank you blessing me with your wisdom

[@tubetubeunit]

Start a new serie "old school"!! Training, nutrition, lifestyle etc!!👌👌

[@adamchapman4447]

Dude I'd be here for that, fucken top idea 💪

[@TGBdani]

I had no idea about these exercises! I tried them and I was impressed with how effective they are! Thank you sir!keep up with good work!🤗

[@curlygrain4389]

For anyone reading… another way to hit rhomboids and thoracic fibres of the lats is on a cable row machine with a long bar and bench press width grip

[@Ricquisimo]

I love the meadows row! My favorite back workout. Thanks John! 🙏

[@joelzink4128]

Great rotuine would only add pull ups to it nothing beats good basic yet effective exercises

[@tordnilsson4591]

I tried the 1st exercise with the Landmine and got a crazy pump , far better than with a dumbbell , have no idea why though ))))

[@billdollar6155]

I tried those exercises last week men what a workout, liked it a lot thanks have a good day.

[@freeindeed7870]

Thanks so much John you will continue to live in the memory of your workouts that you shared with us every time I'm in the gym blessings to your family.

[@kaminski3036]

Amazing back routine, thank you John! Lots of rows variations makes a good solid upper back and the last one burns like fire

[@how_about_naw]

Saw a vid on the Meadows row a few days ago and was planning to try it tomorrow... seems like everyone else in the comments has back day tomorrow too! Thanks for the excellent content John!