Bodybuilding trainer shares John Meadows workout tips

Weightlifting trainer Eugene Teo regularly shares tips on how to build strength and muscle safely and sustainably in specific areas and exercises on his YouTube channel. However, in his most recent video, he reflects on his friendship with bodybuilding legend John Meadows, who died a year ago, and shares some of what he learned during their last training session together. , which turned out to be a day of training for the arms. .

They started with the triceps push, which Meadows performed with her palms down, arms flared, and elbows close together. “John’s variation will give you a little more stability and allow you to lift the most weight on the pushdown,” says Teo.

Meadows then over-tuned the pushdown with a bodyweight variation of the skull crusher. “While skull crushers often feel like absolute garbage to most people, these bodyweight skull crushers are awesome,” he says, recommending performing them on an incline bench.

From there, they moved on to one of Meadows’ favorite exercises, the kettlebell skullcrusher, which Teo recalls felt much better than using a straight bar, EZ bar or even a dumbbell. “I think it may have something to do with how the kettlebells are constantly pulling you into that bent-shoulder position because they’re always pulling you back towards your head, which means your body has to activate the muscles a little more. shoulder extensors throughout the entire movement, especially in that lockout position,” he says. “That means your rear deltoids, lats, and even your triceps will be a bit more activated.”

For biceps, Meadows and Teo turned to an arm-day staple: the dumbbell curl, starting in the high rep range and working down so that when their muscles started to tire, they could continue to produce a smaller number of high quality replicates. , before eventually reaching a partial failure and ending on cheat repeats.

“John always liked this idea of ​​getting a certain amount of blood flow and a strong pump to his muscles at the start of a workout and then he would get into a few hard sets where he would really push his intensity,” says Téo. . “Everything has been planned in a methodical way to make sure we get as much stimulation as possible, while minimizing the extra fatigue that can build up in the joints.”

They finished the workout with machine preacher curls, using another one of Meadows’ favorite techniques: iso tension. “We would push to a point of failure, then hold the stretch in the mid-position for as long as we could stand, while actively trying to bend against the weight,” he says. “That’s something best left for later in training…and generally on exercises where you’re less inclined to cheat or use other muscles you don’t want to contribute.”

Teresa E. Burton