Tag: Meadows

Hypertrophy

Get big arms without going heavy

John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio. Over the years I’ve lost count of the folks I’ve seen walk into a gym, pick up a way-too heavy dumbbell, and start curling. When you are young and new to the iron game you can get away with using momentum to swing heavy weights up and down. I should know. I used to be one of those guys who would barbell ‘curl’ 190lb-plus. But all that happened was my arms stayed at 18” and…

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Hypertrophy Video

Why you should ham curl before you squat

Hamstrings are not hard to grow yet even most pros lack size and shape because no one gives this muscle the attention it needs, says John Meadows John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio. Iron Insights Curls before squats I first learnt the benefits of doing ham curls before squats one day when all the racks were in use. Now I do curls at the start of every leg session to get a good pump. It makes my hips looser and squatting…

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Hypertrophy Strength

Do you have the heart to get bigger?

What separates a good lifter from a great lifter? What is in your head and what is in your heart, says John Meadows John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio. How do I get through all those horrible and painful sets? It depends what’s going on in my life. It might be anger. A lot of times I think about the second places I got. In my last three pro qualifiers I came second and it frustrates me. I don’t want to…

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Hypertrophy Strength

Why you shouldn’t dismiss the Smith machine

Learn how to use this much-maligned machine correctly and you might be surprised by the advantages it offers, says John Meadows John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio. I hear a lot of bad things about the Smith machine. But my training partner, Dave Tate of EliteFTS, always says there’s no such thing as a dumb training machine, only a dumb person. So if you’ve given up on the Smith machine, let me try and convince you why you should give it…

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Hypertrophy Strength

What makes a workout a success?

If you judge the success or failure of an individual workout by how heavy you were able to lift or by how sore you feel the next day, you are failing to appreciate the bigger picture when training for maximum muscle mass, says John Meadows John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio. Iron Insights Strength isn’t everything When I was younger I used to determine how good a workout was – especially legs training – by how heavy I was able to…

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Fat Loss Hypertrophy

Harness the power of pain tolerance: Part 2

Getting comfortable with being uncomfortable during a training session is essential if you want to add serious muscle, says John Meadows John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio. Iron Insights 1 Bring the pain One of the most limiting factors in people reaching their genetic potential in training is simple pain tolerance. If you are a genetic freak you can get really far without having to push yourself as much. But for someone like me who is structurally not the best, I…

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Hypertrophy

The preacher curl upgrade that builds biceps

Do preacher curls to develop better biceps aesthetics, says John Meadows John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio. Iron Insights 1 Shape your biceps The preacher curl is one of my favourite biceps building exercises, particularly for developing the bottom portion of the biceps that ties into the elbow. It gives the biceps a rugged, thick look and the preacher curl does a good job of building that area. 2 Try spider curls Spider curls are also good for building that portion…

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Hypertrophy Strength

Why the leg press is my key move for building leg size

The leg press machine is so useful for bodybuilding because it allows you to target different areas of your quads, says John Meadows John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio. ‘There are so many things you can do with a leg press. You can vary your foot position, for example – how wide your feet are. They could be high on the platform, low on the platform. You can also use hypertrophy tools, such as a rest-pause technique.’

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Hypertrophy

The secrets of supersetting for size

Supersets are a tried-and-tested tactic for hypertrophy and can work wonders if you use them in the right way at the right time, says John Meadows John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio. High-intensity tactic Supersets are a great high-intensity technique for hypertrophy. I like to use them at the end of a workout to jam as much blood as possible into the working muscle for the biggest pump possible, but you need to focus on getting a full muscle contraction. Take…

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