John Meadows, a legend in the bodybuilding community, had an immense impact on the sport. His experience spanned decades, from competing in his first show at the young age of 13 to achieving professional success and coaching numerous clients. Meadows’s approach to training was more than just brute force; it was a carefully crafted methodology.
John Meadows coaching a client on proper lifting technique.
Many assume training with Meadows was a chaotic, all-out assault on the muscles. However, his methods were far more strategic and thoughtful. He emphasized a gradual build-up, prioritizing one intensely difficult set per exercise. This approach allowed for adequate blood flow and volume without completely exhausting the trainee before the crucial set.
John Meadows demonstrating a workout technique.
Meadows believed in progressively increasing the weight, aiming for around eight repetitions. Once reaching a challenging eight-rep weight, the focus shifted to that single, maximally demanding set. This set was the culmination of the workout, where all-out effort was required. This strategic approach made the intense workouts mentally manageable, as the focus remained on conquering that one critical set.
John Meadows during an intense workout.
This training philosophy centers on the principle of “appropriately applied effort.” While maximizing effort is crucial for progress, applying it at the right time and in the right way is equally important. This nuanced approach allows for both intensity and sustainability in training.
John Meadows discussing workout strategy.
The structure of a typical Meadows workout followed a four-phase sequence designed for optimal results and injury prevention. It began with an activator exercise, typically a machine movement, to increase blood flow to the joints and prepare the muscles.
John Meadows explaining the importance of proper form.
Next came the main compound movement, focusing on lower repetitions while still leaving some reps in reserve. This phase built the foundation for the intense work to follow. The third phase was the pump phase, where failure was embraced through techniques like drop sets, accentuated negatives, and isometric holds. This was where the real muscle-building magic happened.
John Meadows emphasizing proper exercise execution.
Finally, the workout concluded with a stretch phase, often involving dumbbell exercises with a strong stretch at the bottom or isometric holds. This not only felt good after an intense workout but also contributed to muscle recovery and flexibility. Meadows’s comprehensive approach to training highlighted his dedication to both performance and longevity in the sport of bodybuilding.
