David Nance thanks. Wonder where the LCA shirt came from. Edit: nvm, apparently OHIO has a school by that name. No relation to liberty university though.
"My short version of it..." > 17 minutes long. I hope everyone here appreciates the sheer volume of content and knowledge Meadows is dropping here. I'm a Powerlifter who's busted through a heap of PRs because of this knowledge. Cheers from New Zealand @John Meadows.
Your father was a huge inspiration for The world of strength and fitness, I'm sure he showed you The Path to bem a great Man like he was. I know How hard you miss him like I miss my dad. be strong🙏
Love your sons shirt! We really need that message spread! As a dad of three, I can tell you’re a really good dad. You’re a great inspiration! You seem to excel in family, faith, business and bodybuilding. Keep up the great work John! God bless you and your family.
Coming from a 43 year old father... I appreciate these joint saving or safer movements... And Alexander... Man! That's a REALLY special mind. What a gift ❤️
@@mountaindog1 I never did that stuff. One of my high school math teachers told me about that and is a cuber as well and I learned to solve a 2x2 from him.
WOW!!! Your son blasting through that decahedron is amazing!! I am 40+ yrs old and just learned how to do a rubik's cube, probably need another 40+ to figure out a decahedron. You have a smart young man on your hands. As always, great content in the video as well
John Meadows has the best training information put out on CZcams. And he puts in his own experience too. That's why I watch this channel almost on the daily basis. 👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽
Each concept John discussed here is explained so clear and to the point it's amazing - when I'm at the gym at peak time there may not be a bench or a squat rack available, so sometimes I would do a safer exercise and cluster it to maintain a good intensity but I went to failure each time and waited maybe 10 seconds - time to make adjustments :)
This was great to know. I've always performed cluster sets as you described for strength and power athletes. Not for hypertrophy. I love how you incorporate these intensity techniques to safely take a set beyond the point of failure. Your method sounds similar to an extended rest-pause set where you get really disgusting with a movement. Thanks a million for taking the time to record and publish these instructional videos. They're super helpful
I really like cluster type rest pause sets. Even as a an activator and pre-exhaust, e.g. pec deck or leg extensions, or later as a finisher for rear delts, triceps or bicpes. But why not also for bigger body parts, where those hammer strength press and row machines shines. Easy to set up and focus just on intensity. I prefer picking a weight allowing me to aim for 10-12 reps, which after shooting for 4-6 rest pause sets (smaller body parts even more) with hitting that rep range also. Rest time around 15-20 sec seems good. If getting more reps then probably too much rest or too light. This will really get those muscles firing and exhausting them, just focus on driving every rep, then rest and breath well and start again asap. The fatigue will accumulate quickly and it'll metabolically demanding as well.
John what we LOVE about your videos is the really informative content, no drama , name calling to get more subs or stupid natty or not videos they drive us nuts . Stay just as you are John ! All the best from the UK
This video came out at the perfect time for me. Competitive powerlifter here benching 4 times a week, after my next comp, I will start training for strongman season. Benching will have to take a step back in favor of OHP and log, but i don`t want to eliminate bench all together. So I was looking to add bench as an accessory at the end of the day, cluster/density sets 2 times a week to get the volume in, in shorter time and at lower intensity. I really like your approach to hypertrophy and I will definitely use it. Thank you John for the best information, when ever I have any questions about bodybuilding I check your channel and always get an answer I can use.
Ever since I started tinkering with DoggCrapp training, I’ve been a big fan of the heavy, 3-part, lift/rest/lift/rest/lift all-out rest-pause (cluster) set. Agreed on not doing them for squats and deadlifts either. No disrespect, but the most impressive part of the video starts at 8:00.
I really enjoy your video, no matter what the subject, you have an incredible way of talking to people. And I learn something from every video. Keep it up. THANK YOU SEAN
John whats your advice on how to be successful? Coming from a banking background I’m sure you had to work extremely hard while simultaneously going to the gym 5-7 days a week. Advice? I’m feeling a bit run down.
living with a purpose, find what you think your purpose is, and live for it....this may change...don't live for what other people think you should be, society, etc....
Just got back into working out but was an avid lifter for about 5 years. Any way I just learned about cluster sets and incorporated it into my deadlift workout since that basically is my weakest lift per my weight. Well the cluster set worked great and I moved 90 percent of my 1RM for 8 reps instead of 2 ❤️💪🏻 I will say that it was a bit taxing, but I was safe and my form stayed on point. Great workout 💪🏻💪🏻💪🏻 I highly recommend it BUT with the understanding of being safe and not to over do it and hurt yourselves
Great topic John. Josh Bryant also discusses cluster sets in his videos. I use them a lot in my training as a safe way to gain strength and promote hypertrophy
been waiting for this one i vahe apply cluster sets since i sawit on youre videos much results on my body , and a also your son is some kind of prodigy maaan his awesome
15:24 - when the t-shirt applied. 🤣😂 Can’t wait to try this strategy and as a retired geometry teacher, the shirt and dodecahedron work made me happy. Thank you!
Watched the video as it just showed up on my feed now, and realized I do some of this work already. I don' do it exactly as said i the video but close-ish. Great explanation of something I wasn't even thinking I was doing.
Time under tension is another relatively new term. One that I really don't understand or agree with. I mean they idea with TUT is that the muscle should be under tension for like 45-60 seconds. Well how many times have any of us ever done a 45 second set? Most sets last 20-30 seconds. 45 secs is at the long end. Once you get to that point you had to have started with a weight that was easy for the first 25 to 30 seconds.
I do cluster singles every now and then, great for the very end of an overreaching phase, they’re so fatiguing but will really top off the overreaching for a nice suoercompensation effect
“Muscle round” was a term I first learned about in the “Titan training” manual which was basically the third book written and marketed by Leo Costa Jr. and Dr Russ Horine
PaleFace I never did that one but I had similar results on the Big Beyond Belief program. Not sure if it was the program or the fact of how seriously I took the program at the time. That frequency would catch up to me these days!
I just noticed the Darth Vader toaster because I've always been like "Man... for some reason he reminds me of Star Wars." Not sure why, either. I mean, maybe because he looks like a buff Luke Skywalker and subconsciously I associated him with Star Wars? I dunno.. lol
Great video JOHN! Son is a killer with the yo-yo tricks and you’re a great dad for including him! What do you think about making a video for those of us that legit train hard and cannot seem to back off the intensity of our workouts because of the love of the game more than the gains! My nutrition i would say is solid. Slight surplus. Thanks Meadows! 💯
First off, your son's mind is amazing! I'm currently in prep for the Arnold's in Ohio so how long should I wait after my show before I can start trying cluster sets? I've never done these but they look cool. Thanks for this info.
Myo,rest-pause,cluster they all the same. Love this type of work. This is my workout example. Chest Primary 3×8-10 Second exer. 12-15 rest 10 sec 5 reps rest 10 sec 5 reps rest 10 sex 5 reps ........done Ill do samething with back and shoulders. Off Legs and arms . Same set up. Off Next workout will be drop sets of 10 .
Great new video John! I'll have to try clusters sets in my next workout. I just got done doing a back workout inspired by the video you done with Miloš Šarčev and Luke Carroll.. My back has got the best pump I've ever experienced. Kudos to you buddy!
Coach, if you have a moment, I’d be interested in your experiences regarding the differences between men and women in terms of how they respond to this method. Many thanks!
Thank you MD!! I have so many videos to watch in order to catch up. Amazing quality of content!! I love to do muscle rounds when I'm at home just to pump without going overboard. I love you shirt and more importantly, Alexander is really talented!
For more videos just like this click on this playlist: czcams.com/play/PLNAUreWTt_SiMsly-RkQ7ykPwTk0gcPmX.html
John, looking at your sons shirt,I'm wondering if you live in my area in VA.
hope to see rest pause sets being covered in the next video
Can you put it in lamin terms lol, what exactly is a “ cluster set “
@@RoronoaZorosHaki John lives out side of Columbus Ohio.
David Nance thanks. Wonder where the LCA shirt came from.
Edit: nvm, apparently OHIO has a school by that name. No relation to liberty university though.
I feel strong, then I watch John and feel weaker. I feel smart, then I watch John's son and feel dumber. That's a talented family right there.
hahaha!
The real secret we want to know is where John gets all these shirts at.
Same! Groot, Granite, iron Rebel and this one lol
Free advertising?
Indeed!
I love that shirt?!
You son is amazing!!
3xl dwarf
I wondered that too.
your son would be a good jiujitsu practitioner with his problem solving skills and hand eye coordination
Smh.....
Could trip up opponents and choke em with the yoyo too!
🤦♂️
Alexander, You are bright like Your father. He was so proud of you. You will be a great man as he was.
It's wild how much I learned in just a few minutes here. Miss him, miss him, miss him.
You have a very intelligent young man there. Nice to see you taking an interest in the things he enjoys. Great video as always. THANK YOU!
W
Is that a Darth Vader toaster? Turns all your bread to the dark side I presume.
yes
LOL
It’s a memento from his dad, to remember him by
😄
"My short version of it..."
> 17 minutes long.
I hope everyone here appreciates the sheer volume of content and knowledge Meadows is dropping here. I'm a Powerlifter who's busted through a heap of PRs because of this knowledge.
Cheers from New Zealand @John Meadows.
Damn your son is smart as hell
My dumb a** thought it was a paper ball at first haha
hahaahaha!!!!
This guy is probably my favourite workout channel right now
Your the weight lifting father figure I never had. Miss you dad 😢
Your father was a huge inspiration for The world of strength and fitness, I'm sure he showed you The Path to bem a great Man like he was. I know How hard you miss him like I miss my dad. be strong🙏
Best intro on youtube
Alright hey everybody
It is so nice you say to your son you are impressed, thats what a dad should do, unfortunately many fail. Well done sir.
Love your sons shirt! We really need that message spread! As a dad of three, I can tell you’re a really good dad. You’re a great inspiration! You seem to excel in family, faith, business and bodybuilding. Keep up the great work John! God bless you and your family.
thank you so much
WOW THE BRAINS THAT RUN IN THE MEADOWS FAMILY! What your son did was extremely impressive for anyone let alone someone his age!
I admire the way John promotes other CZcamsrs by including them or mentioning them in his videos.
Coming from a 43 year old father... I appreciate these joint saving or safer movements... And Alexander... Man! That's a REALLY special mind. What a gift ❤️
Between your voice, your demeanor, your info and your son's tricks this channel is awash with wholesomeness.
Love rest pause techniques. Incorporate them into every workout. I always choose rest pause over Drop Sets. Believe they are more effective.
Mountain dog you're son is a genius he has a very bright future for sure,thanks for all you're vids they help me sooo much
That kid is going to be doing big brain work in the future. Impressive. 👍
Best version of intensity booster sets ever made, huge Thanks for bringing it to US John. Hope you get to do them in heaven💪❤️
John says “think outside the box” while wearing that shirt. Love it 😂
Your son is smart. I can sense him being really good at math
Master jedi?
@@gman2419 sure. John's son has a lot of potential
he's in this things called Math Olympics
@@mountaindog1 I never did that stuff. One of my high school math teachers told me about that and is a cuber as well and I learned to solve a 2x2 from him.
WOW!!! Your son blasting through that decahedron is amazing!! I am 40+ yrs old and just learned how to do a rubik's cube, probably need another 40+ to figure out a decahedron. You have a smart young man on your hands. As always, great content in the video as well
John Meadows has the best training information put out on CZcams. And he puts in his own experience too. That's why I watch this channel almost on the daily basis.
👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽
RIP Vince Gironda. The original pioneer of cluster sets. Glad you’re talking about this amazing technique John.
Vince was awesome
I would of grown old by the time I finished that. In only ten minutes!? Good job, very impressive
Each concept John discussed here is explained so clear and to the point it's amazing - when I'm at the gym at peak time there may not be a bench or a squat rack available, so sometimes I would do a safer exercise and cluster it to maintain a good intensity but I went to failure each time and waited maybe 10 seconds - time to make adjustments :)
thank you - I dont know how I could make it any easier to understand!
This was great to know. I've always performed cluster sets as you described for strength and power athletes. Not for hypertrophy. I love how you incorporate these intensity techniques to safely take a set beyond the point of failure. Your method sounds similar to an extended rest-pause set where you get really disgusting with a movement. Thanks a million for taking the time to record and publish these instructional videos. They're super helpful
I really like cluster type rest pause sets. Even as a an activator and pre-exhaust, e.g. pec deck or leg extensions, or later as a finisher for rear delts, triceps or bicpes. But why not also for bigger body parts, where those hammer strength press and row machines shines. Easy to set up and focus just on intensity. I prefer picking a weight allowing me to aim for 10-12 reps, which after shooting for 4-6 rest pause sets (smaller body parts even more) with hitting that rep range also. Rest time around 15-20 sec seems good. If getting more reps then probably too much rest or too light. This will really get those muscles firing and exhausting them, just focus on driving every rep, then rest and breath well and start again asap. The fatigue will accumulate quickly and it'll metabolically demanding as well.
Golden, game-changing information! This man is missed.
Your son's a genius for being able to solve that Rubik's Dodecahedron! That's pretty amazing.
John what we LOVE about your videos is the really informative content, no drama , name calling to get more subs or stupid natty or not videos they drive us nuts . Stay just as you are John ! All the best from the UK
thats the plan
That was an epic 10 min cluster set by Alexander, props!
This video came out at the perfect time for me. Competitive powerlifter here benching 4 times a week, after my next comp, I will start training for strongman season. Benching will have to take a step back in favor of OHP and log, but i don`t want to eliminate bench all together. So I was looking to add bench as an accessory at the end of the day, cluster/density sets 2 times a week to get the volume in, in shorter time and at lower intensity. I really like your approach to hypertrophy and I will definitely use it. Thank you John for the best information, when ever I have any questions about bodybuilding I check your channel and always get an answer I can use.
Alexander is the man for real! Thanks for all the info John.. you really cant find info like this all compiled together and in plain English
You are the best hands down. All your training advice is Gold 👍
I threw in the cluster set yesterday on chest and good lord what a difference. I will definitely use more of the cluster sets.
nice!
John, this is definitely my favorite channel on CZcams. And what your son did with that cube was very impressive.
:)
Rest in peace John, thank you for all of this knowledge :)
Ever since I started tinkering with DoggCrapp training, I’ve been a big fan of the heavy, 3-part, lift/rest/lift/rest/lift all-out rest-pause (cluster) set. Agreed on not doing them for squats and deadlifts either.
No disrespect, but the most impressive part of the video starts at 8:00.
I really enjoy your video, no matter what the subject, you have an incredible way of talking to people. And I learn something from every video. Keep it up.
THANK YOU SEAN
Alexander showcasing those skills!
Awesome dad/son moment! Love the Darth Vader Toaster!!!
Thank you sir,we miss you
John whats your advice on how to be successful? Coming from a banking background I’m sure you had to work extremely hard while simultaneously going to the gym 5-7 days a week. Advice? I’m feeling a bit run down.
living with a purpose, find what you think your purpose is, and live for it....this may change...don't live for what other people think you should be, society, etc....
I’m pretty sure Alexander is a genius. Great info on clusters. Thank you
Just got back into working out but was an avid lifter for about 5 years. Any way I just learned about cluster sets and incorporated it into my deadlift workout since that basically is my weakest lift per my weight. Well the cluster set worked great and I moved 90 percent of my 1RM for 8 reps instead of 2 ❤️💪🏻 I will say that it was a bit taxing, but I was safe and my form stayed on point. Great workout 💪🏻💪🏻💪🏻 I highly recommend it BUT with the understanding of being safe and not to over do it and hurt yourselves
Great topic John. Josh Bryant also discusses cluster sets in his videos. I use them a lot in my training as a safe way to gain strength and promote hypertrophy
The well of knowledge keeps flowing
been waiting for this one i vahe apply cluster sets since i sawit on youre videos much results on my body , and a also your son is some kind of prodigy maaan his awesome
That dark Vader toaster is freaking distracting.... 🙄🤔😍
15:24 - when the t-shirt applied. 🤣😂 Can’t wait to try this strategy and as a retired geometry teacher, the shirt and dodecahedron work made me happy. Thank you!
haha!
Watched the video as it just showed up on my feed now, and realized I do some of this work already. I don' do it exactly as said i the video but close-ish. Great explanation of something I wasn't even thinking I was doing.
Good video John, you and VintageGenetics are the 2 youtubers that give the best bodybuilding info
he and I are doing some video together at Olympia this year!
What about athlean X?
Snoa Anime also a great content creator, however i prefer John and Wesley.
I can't operate the TV without help, and your kid just solved the impossible . Impressive
hahaha! I feel you
I couldn’t follow what you were saying John !! I was hypnotised by the shirt!!!!! But I am positive you said something clever as always.
Great video, appreciate you always looking out for the naturals.
Cool toaster!
That puzzle would have taken me ten years not ten minutes. Well done 💪🏼
@8:00 that’s insane! I really like that shirt he wears as well! God bless you and your beautiful family!
Best description of cluster sets. Hope you are doing well John.
Glad you enjoyed it
Time under tension is another relatively new term. One that I really don't understand or agree with. I mean they idea with TUT is that the muscle should be under tension for like 45-60 seconds. Well how many times have any of us ever done a 45 second set? Most sets last 20-30 seconds. 45 secs is at the long end. Once you get to that point you had to have started with a weight that was easy for the first 25 to 30 seconds.
I added several points to my "Tips from MountainDog" file. Thank you!
I do cluster singles every now and then, great for the very end of an overreaching phase, they’re so fatiguing but will really top off the overreaching for a nice suoercompensation effect
The segment of your son solving that dodobirdquadcube thing is epic. Lol that's what it's called right 😂✌🏾
That’s definitely one smart kid!
“Muscle round” was a term I first learned about in the “Titan training” manual which was basically the third book written and marketed by Leo Costa Jr. and Dr Russ Horine
O O that original program they sold in that big binder called “Serious Growth” put 20 lbs on me the summer between 11th & 12th grade
yep!
mountaindog1 lol we’re telling our age John! 🤣
PaleFace I never did that one but I had similar results on the Big Beyond Belief program. Not sure if it was the program or the fact of how seriously I took the program at the time. That frequency would catch up to me these days!
PaleFace I’m only 36, brother!
Thank you for the regular uploads and knowledge! We appreciate your hard work !
Great directions and geometry shirt deserves a compliment too
Love the puzzle expert! Thanks for the teaching John, looking forward to experimenting.
The best channel on the tube
Great advice. Congratulations to Alexander what an ability!. Congrats for you too, great trainer, great dad, gret bodybuilder, great youtuber!!
Always look forward to the tricks! Great job, young Mountain Dog!
Great content JM, can’t see the whiteboard though, be good to show the whiteboard to reference what you are saying
That shirt means a lot. Don't overlook guys... :)..... John is a genius. ... changed my training life. GodSpeed. All this shit shouldn't be free...
Activate,Load,Exhaust. I wrote this down in my notebook. Gonna try this today.
Damn that kids good
Hi John, i love your videos. You are so inspiring. Since i found your Chanel i'm finally making progress. Thank you soooo much
I just noticed the Darth Vader toaster because I've always been like "Man... for some reason he reminds me of Star Wars." Not sure why, either.
I mean, maybe because he looks like a buff Luke Skywalker and subconsciously I associated him with Star Wars? I dunno.. lol
I like your toster John :)
they have r2d2 also..haha
I would never have noticed if I didn't read this comment
Great info man, so cool when you put your son in the vids man.
This sounds awesome! I'll be throwing it in my workout tomorrow morning
such a sweet man. RIP god rest your soul.
Great info john going to give it a shot never did cluster set also liked the puzzle your son did
Great video JOHN! Son is a killer with the yo-yo tricks and you’re a great dad for including him! What do you think about making a video for those of us that legit train hard and cannot seem to back off the intensity of our workouts because of the love of the game more than the gains! My nutrition i would say is solid. Slight surplus. Thanks Meadows! 💯
would have to think about how to present
First off, your son's mind is amazing! I'm currently in prep for the Arnold's in Ohio so how long should I wait after my show before I can start trying cluster sets? I've never done these but they look cool. Thanks for this info.
i think they are perfect for offseason and beginning of prep
Excellent information, I will incorporate the technique. Thank you sir.
Great video and even greater content, thank you for sharing your knowledge with us! This definitely helped a lot!
Glad you enjoyed it!
Love your shirt John. Love your boys shirt even more. 💪🏼🙏🏼
Love when I can take what his core subject is but apply it to sports training because he adds that piece of info.
Such quality information that you are sharing with us John! Thank you very much, this is amazing!
My pleasure!
Another excellent video! Love the point you made about the TUT ✌️✌️
Myo,rest-pause,cluster they all the same. Love this type of work. This is my workout example.
Chest
Primary 3×8-10
Second exer.
12-15 rest 10 sec
5 reps rest 10 sec
5 reps rest 10 sex
5 reps ........done
Ill do samething with back and shoulders.
Off
Legs and arms . Same set up.
Off
Next workout will be drop sets of 10 .
Great new video John! I'll have to try clusters sets in my next workout.
I just got done doing a back workout inspired by the video you done with Miloš Šarčev and Luke Carroll.. My back has got the best pump I've ever experienced.
Kudos to you buddy!
This is great John thank you very much. I’ve shared it in my Facebook group.
thank you
Coach, if you have a moment, I’d be interested in your experiences regarding the differences between men and women in terms of how they respond to this method. Many thanks!
works for both! and women have more type 1 fibers so can get more reps
I kinda like the concept of cluster sets actually
Thank you MD!! I have so many videos to watch in order to catch up. Amazing quality of content!!
I love to do muscle rounds when I'm at home just to pump without going overboard. I love you shirt and more importantly, Alexander is really talented!