John Meadows, a highly sought-after bodybuilding coach with over 60 competitions and 11 pro shows under his belt, shares his training philosophy and insights on natural and enhanced bodybuilding. Meadows holds a Certified Strength and Conditioning Specialist certification and has coached numerous bodybuilders worldwide.
Meadows emphasizes a methodical approach to training, focusing on longevity and injury prevention. His training system incorporates “base workouts” and “pump workouts.” Base workouts are structured in phases, prioritizing activation, compound movements, and stretching. The initial phase involves activation exercises to increase blood flow and nutrient delivery to the target muscle group. This is followed by compound movements performed with controlled speed and perfect form to maximize muscle fiber recruitment.
The next phase focuses on maximizing muscle pump and cellular swelling. This involves exercises that promote metabolic stress and enhance hypertrophy. The final phase involves a high-intensity technique, such as drop sets or accentuated negatives, to further push the muscle to its limits. The workout concludes with a stretching exercise to elongate the muscle belly and promote recovery. Pump workouts, performed later in the week, omit the heavy compound movements to reduce stress on joints and connective tissue while maintaining training frequency.
This structured approach allows for a balance between mechanical tension and metabolic stress, two key drivers of muscle growth. Meadows emphasizes the importance of exercise sequencing, recognizing that certain exercises flow better than others and contribute to overall progress and injury prevention. He believes this method allows athletes to increase training frequency without overtraining.
Addressing genetic limitations, Meadows believes many individuals underestimate their potential. He stresses the importance of pushing beyond perceived limits and exploring various training and nutritional strategies before concluding they’ve reached their genetic ceiling. He cites examples of athletes surpassing their perceived limitations under his guidance, demonstrating the power of proper training and coaching.
Regarding training to failure, Meadows advises against taking every set to failure. He believes in working up to a weight where the last set is performed to true failure with good form. This allows for adequate volume accumulation without excessive muscle damage and promotes long-term progress. He also monitors performance indicators like speed and power output to gauge recovery and adjust training intensity as needed.
The conversation then shifts to the role of anabolic steroids in bodybuilding. Meadows acknowledges the significant impact of steroids on protein synthesis and recovery, creating a vastly different training environment compared to natural bodybuilding. He notes that while enhanced athletes generally recover faster, there are exceptions, suggesting a genetic component to recovery capacity.
Meadows criticizes the prevalence of poorly designed training programs in the enhanced bodybuilding community, often masked by the effects of drugs. He believes natural bodybuilders benefit from a more conservative approach to training volume, while enhanced athletes can tolerate higher volumes due to their enhanced recovery capabilities.
The discussion addresses the health risks associated with steroid use, particularly in light of recent tragedies in the bodybuilding community. Meadows emphasizes the strain placed on the body by carrying excessive muscle mass, particularly on the cardiovascular system. He advocates for a more cautious approach to steroid use, recommending lower doses, regular blood work monitoring, and prioritizing overall health.
He emphasizes the importance of monitoring key health markers like insulin levels, c-reactive protein, blood pressure, lipid panel, and red blood cell count. Regular blood work and appropriate interventions, such as blood donation, can help mitigate some of the risks associated with steroid use. He also discusses the long-term implications of steroid use, such as potential infertility and the need for hormone replacement therapy.
Meadows advises young aspiring bodybuilders to maximize their natural potential through proper training and nutrition before considering steroids. He emphasizes the importance of building a solid foundation and understanding the potential risks and long-term consequences associated with steroid use. He believes that achieving a high level of natural development before using steroids can lead to even greater results in the long run.
Addressing the issue of weak points, Meadows prioritizes exercise execution and form. He emphasizes the importance of understanding the function and anatomy of the target muscle group and ensuring proper technique before increasing training frequency. He also highlights the need to adjust overall training volume when prioritizing weak points to maintain adequate recovery capacity. This involves potentially reducing training volume for stronger body parts to accommodate the increased workload on the weaker area. He uses calves as an example, explaining the importance of emphasizing the stretch portion of calf raises to stimulate growth.
