MEATHEAD Master Plan To MUTATE Physique (ALL MUSCLE FIBERS MUST PAY!)

Summary

In this video script, the speaker discusses his journey to enhance his physique, focusing on improving his triceps using the 'Mountain Dog' method and the '80-20 Rule' for tricep training. He shares his experiences with various exercises, emphasizing the importance of elbow warm-ups and frequency in tricep development. The speaker also talks about his strategies for developing other body parts like forearms, quads, hamstrings, and core, highlighting the need for objectivity and continuous improvement in one's fitness program.

Takeaways

• 💪 The speaker is focusing on improving their physique, particularly their triceps, after receiving feedback from a friend.
• 📈 They have identified a lack of progress in their tricep training and are adjusting their approach to include more tricep extensions.
• 🔄 The speaker introduces the '80/20 Rule' for tricep training, which involves doing 80% tricep extensions and 20% press downs to warm up the elbows.
• 🏋️‍♂️ They mention the 'Mountain Dog Method' by John Meadows as a foundation for tricep training, which emphasizes a balance between press downs and extensions.
• 📝 The speaker has been taking notes and reflecting on their training to identify areas for improvement.
• 🔄 They are adjusting their tricep training to include a variety of extensions to prevent staleness and maintain progress.
• 🏋️‍♀️ The speaker plans to increase the frequency of tricep training to three to four times per week to fill in volume gaps.
• 🤔 They emphasize the importance of individualized training programs and adapting exercises to personal needs and preferences.
• 🦵 The speaker discusses their leg training, focusing on exercises that emphasize the quads and hamstrings without overworking the lower back.
• 🍗 They mention using a pad on the hamstring curl machine for a deeper stretch, a tip they received from Dr. Mike.
• 🦵‍♂️ The speaker is also focusing on improving their core and forearms, incorporating exercises like side bends and pronation twists into their routine.

Q & A

What was the main purpose of the video review by Natural Hypertrophy?

The main purpose was to provide feedback on the speaker's training program and physique, highlighting areas for improvement and offering suggestions on how to enhance certain muscle groups.

What muscle group did the speaker identify as having a lot of potential for growth?

The speaker identified their triceps as having a lot of potential for growth, with good insertions and opportunities for improvement.

What is the 'Mountain Dog Method' mentioned in the script?

The 'Mountain Dog Method' is a tricep training approach inspired by John Meadows, which traditionally involves a 50/50 bias between press-downs and extensions to ensure elbow health and effectiveness.

What is the '80/20 Rule' for tricep training that the speaker plans to implement?

The '80/20 Rule' is a modified approach to tricep training where the speaker plans to do just enough press-downs to warm up the elbows and then focus 80% of their training on tricep extensions to stimulate growth more effectively.

What exercises does the speaker find effective for tricep extensions?

The speaker finds JM presses, decline tricep extensions, seated French press, and bodyweight tricep extensions to be effective for tricep stimulation and growth.

Why does the speaker prefer incline press-downs for tricep hypertrophy?

The speaker prefers incline press-downs because they provide a good strength curve, are stable, allow for heavy loading, and give a great pump, despite not isolating the long head of the triceps as much as dual rope push-downs.

What is the role of feeder sets in the speaker's new tricep training protocol?

Feeder sets are used as a warm-up in the speaker's new tricep training protocol, starting with light weights and gradually increasing to a heavier weight to warm up the elbows and prepare the triceps for more intense exercises.

How does the speaker plan to address their forearm development?

The speaker plans to include pronation twists in every training session, similar to how they train their neck and abs, to bring up their forearms quickly.

What is the speaker's approach to leg training, particularly for quads?

The speaker focuses on movements that heavily bias the quads and minimize lower back involvement, such as leg presses and hack squats, while avoiding exercises like back squats that cause lower back fatigue.

How does the speaker plan to improve their core strength?

The speaker plans to include side bends on the GHD or a 45-degree hyper in their routine to strengthen the obliques and serratus, aiming to address the pointed-out weakness in their core.

What changes has the speaker made to their calf training that resulted in additional growth?

The speaker started doing more standing calf raises with increased frequency and progressive overload during every gym session, which has contributed to additional calf growth.

Outlines

00:00

💪 Personal Training Reflection and Tricep Focus

The speaker reflects on a recent video review of their training program and physique, identifying triceps as an area for improvement. They discuss the importance of having a training buddy to provide an outside perspective and share their own experience with dual rope pushdowns, which they felt were not progressing as expected. This leads to a broader reflection on their training approach, and they introduce the '80/20 Rule' for tricep training, inspired by the 'Mountain Dog Method'. The rule involves focusing 80% of tricep training on extensions, which they find more effective, and 20% on pressdowns for elbow warm-up. They also mention the importance of exercise variety and frequency, particularly for advanced lifters, to prevent staleness and maintain progress.

05:01

🏋️‍♂️ Advanced Training Techniques and Exercise Selection

The speaker delves into their advanced training techniques, focusing on tricep exercises and how they plan to incorporate the '80/20 berserk method' into their routine. They discuss the importance of warming up elbows with pressdowns before moving on to extensions for better tricep stimulation. The speaker emphasizes the need for exercise variety, suggesting that having multiple exercises that can fill a specific role in a program is beneficial to prevent boredom and plateaus. They also touch on the concept of training frequency, explaining how higher frequency training has worked well for their triceps, and outline a plan for incorporating different tricep exercises into their five training sessions per week. Additionally, they mention their approach to forearm training, core work, and quad development, with a focus on exercises that specifically target these muscle groups.

10:01

🏋️‍♀️ Leg and Calf Training Strategies

The speaker shares their strategies for leg and calf training, acknowledging the challenges of developing their quads due to their long legs. They discuss their preference for leg press, hack squats, and the potential inclusion of belt squats, while avoiding back squats due to lower back fatigue. For hamstring development, they mention the benefits of using a pad for hamstring curls to achieve a deeper stretch, a tip they attribute to Dr. Mike. They also plan to perform Romanian deadlifts from a deficit to increase range of motion and stretch the hamstrings further. The speaker expresses confidence in their leg development progress and shares their approach to core training, which includes side bends on the GHD or a 45-degree hyper. Lastly, they discuss their calf training routine, which recently led to noticeable growth, and attribute this to increased frequency and progressive overload with standing calf raises.

Keywords

💡Natural Hypertrophy

Natural hypertrophy refers to muscle growth achieved without the use of performance-enhancing drugs. In the script, the speaker mentions that Natural Hypertrophy reviewed his program and physique, highlighting the importance of feedback and improvement in natural bodybuilding.

💡Movement Economy

Movement economy is the concept of focusing on exercises that provide the most benefit for the time and effort invested. The speaker emphasizes that he prioritizes certain tricep exercises, like dual rope pushdowns, to maximize his progress in tricep development.

💡Mountain Dog Method

The Mountain Dog Method, created by John Meadows, is a training philosophy that includes a balanced approach to exercises to prevent joint issues and maximize muscle growth. The speaker models his tricep training after this method, using a 50/50 bias towards pressdowns and extensions.

💡80/20 Rule

In this context, the 80/20 Rule refers to the speaker's new approach to tricep training, where 80% of the effort is focused on extensions and 20% on pressdowns. This shift is intended to prioritize exercises that provide better muscle stimulus while still warming up the elbows.

💡Feeder Sets

Feeder sets are light, high-repetition sets used to warm up muscles and joints before heavier exercises. The speaker uses feeder sets of long rope pushdowns to warm up his elbows, ensuring they are prepared for more intensive tricep extensions.

💡Tricep Extensions

Tricep extensions are exercises that focus on extending the elbow to target the tricep muscles. The speaker plans to prioritize these exercises in his new training regimen, as they provide a better stimulus for his triceps compared to pressdowns.

💡Progressive Overload

Progressive overload is the gradual increase of stress placed on the body during exercise to stimulate muscle growth. The speaker mentions applying this principle to his calf training, which has led to significant improvements in calf size.

💡Exercise Selection

Exercise selection refers to choosing specific exercises that best suit an individual's goals and body mechanics. The speaker discusses the importance of rotating exercises to avoid plateaus and ensure continuous muscle development.

💡Training Frequency

Training frequency is the number of times a muscle group is worked within a given period. The speaker finds that increasing the frequency of his tricep training to three or four times a week has been beneficial for his muscle growth.

💡Hamstring Curls

Hamstring curls are exercises that target the hamstrings by curling the lower leg towards the buttocks. The speaker mentions adding a pad for a greater stretch, as advised by Dr. Mike, to enhance the effectiveness of the exercise.

Highlights

Natural Hypertrophy reviewed my program and physique, providing valuable feedback.

Focus on improving tricep development, with emphasis on good insertions and potential for growth.

Switching from dual rope pushdowns to an 80/20 approach for tricep training, focusing more on extensions.

Adapting the Mountain Dog Method for tricep training with a personal 80/20 rule.

Warm-up sets, or 'feeder sets,' play a crucial role in preparing for heavier tricep exercises.

Incline pressdowns preferred for their stability and effective strength curve.

Importance of warm-up to prevent elbow pain and optimize tricep training.

Personalizing tricep exercises for better results, focusing on extensions over pressdowns.

Increased frequency of tricep training to 3-4 times a week for better growth.

Using varied exercises to prevent staleness and maintain effective training.

Incorporating hamstring curls with added pads for a deeper stretch and improved results.

Switching to deficit Romanian deadlifts for increased range of motion and hamstring engagement.

Adding oblique and serratus training for a more balanced core development.

Progress in calf training through increased frequency and standing calf raises.

Objective self-assessment and willingness to improve based on feedback.

Transcripts

all right so life is funny fellas listen

up natural hypertrophy just made a video

reviewing my program and my physique and

then giving me pointers about how I

could improve it's always nice when you

got a buddy that can look at things that

you can't see in your program and tell

you how to improve let me tell you why

life is funny though so he pointed out

that I had a lot of area of opportunity

in my triceps they have good insertions

and they have a lot of potential to get

even bigger than they are right

actually I was in my bells of Steel home

gym the other day freaking doing dual

rope push downs and dude let me tell you

something I actually physically wrote in

my logbook [ __ ] I've had enough like all

caps exclamation points because I've

been having trouble progressing that

exercise for a while now and I pour a

lot of movement economy into that

meaning I focus on it a lot over other

tricep exercises you see so if that's

progressing I'm progressing if it's not

progressing I ain't progressing you see

what I mean that actually got me to look

at my training as a whole and then just

key in on things that I want to improve

and just reflect upon my experiences and

what really works best for me so today

I'm going to talk to you about how I'm

going to further mutate my physique all

right I'm about 200 pounds lean right

now I want to be 220 Lane all right and

here's how we're gonna do it first and

foremost since we're talking about

triceps all right we're going to address

where I model my tricep training from

and that's from the mountain dog method

from John Meadows foundationally for 99

of y'all I think that's a great way of

modeling your tricep training if you're

not familiar with it basically 50 50

bias press Downs over extensions for me

it was really like 60 40 or what it

ended up being because I kind of just

let it run away from me that's really

good for ensuring that your elbows are

always nice and warm and that you never

have elbow pain and John Meadows was a

thousand percent ahead of the curve in

terms of that

there's a way to take that principle

though and then apply it to exercises

that work better for you personally so

what does that mean traditionally I

don't know if y'all hurt my tummy Rumble

by the way got this new camera and it

picks up on the sound and my stomach

just grumbled anyway

exercises that work better for me in the

past traditionally

extensions have always worked better for

me I've said it time and time again in

every tier list that I've ever you know

ranked tricep exercises extensions have

always given me a better tricep stimulus

but I've struggled with including a lot

of them because many of them beat up

your elbows just is what it is and

that's why we do the Press Downs first

so we take that 50 50 Mountain Dog rule

we put a berserk method spin on it and

here's what we got we got the 80 20 Rule

now what's the 80 20 rule so this is the

way that I'm going to approach my tricep

training from now on I'm going to do

just enough press Downs to warm up my

elbows and then the other eighty percent

of the training economy is going to go

into tricep extensions JM presses

decline tricep extensions seated French

Press I really been enjoying like the

body weight tricep extensions all of

those things give me a better pump and

they're more scalable because you can

load them heavier except for the body

weight one but that's more of just like

a finisher

now in terms of pressed stones that I'm

going to actually do for the sake of

hypertrophy well I'm going to do the

incline press though and I talked about

this on my Instagram story a little bit

but I really enjoy this because it just

feels like it has a good strength curve

it's very stable and I can load it heavy

and it gives me a great pump now it

doesn't allow you to get your l you know

your arms behind your body like on a

dual rope push down which technically

biases the long head

here's the thing fellas I really need

the Johnny one place that say that you

have to be optimally positioned

biomechanically to work the muscles you

do not okay if you straighten your elbow

you're fully working all three heads of

your tricep let me tell you something

let me tell you a secret putting your

arm behind your body is just one means

of working the long head really well if

I can

add stability to the movement push more

weight do more reps and do a higher

frequency of a movement that all will

allow me to work my long head of the

triceps really well alright so it's not

just one factor we look at it's

multifactorial the other part of the 80

20 berserk method tricep protocol that

I'm putting out here is the warm-up part

of it that has been really key in the

berserk method in general and I can't

believe it took me so long to implement

it in this way but essentially we're

just going to do long rope push downs

but as feeder sets and what's a feeder

set okay it's essentially just a giga

brain way of saying this is a warm-up so

I'm going to take like 10 pounds for 10

20 pounds for 10. so on and so forth so

I get to a weight that's like jabroni

weight but it I kind of feel it let's

see what I'm saying so like a good set

of 10 for me on Dual rip push Downs

might be like 70 pounds and that's like

a a one-to-one pulley all right that's

like a decent out of 10 for me I might

stop at like 60 or 55 pounds as my final

set of 10. I've done a lot to warm up my

elbows because I've done what if we

start at 10 up to 55 that's 50 reps of

press Downs you see what I'm saying and

my elbows are warm yet my triceps are

still fresh enough to be able to attack

my extensions I can move my weight on

the extensions I can do more volume on

the extensions because my triceps are

pressure and overall I'm just getting

more tricep stimulus

guys I'm roasting in my apartment right

now I don't have the air on so that it's

not like in the back room but what

extensions am I going to be using well

fellas my middle name is going to be

extension I'm going to do all of them

here's the thing about exercise

selection it's good to talk about what

exercises work really well for us or

what work best for us out of a selection

of movements but the truth of the matter

is is that each movement is only going

to feel like a slot on our program and

we should have four or five different

movements that can fill that slot

effectively because even the best

exercise for us that has the best

stimulus to fatigue ratio gives us the

best pumps that we connect with the most

is going to get stale and need to be

switched out at some point it just is

what it is now this is individual to me

a lot of this has been conceptual in

terms of things that you can apply maybe

this can apply to you as well if you're

Advanced and what I'm about to say also

applies to you this is not going gonna

really apply it to beginner intermediate

level lifters more than likely but still

listen up because it's just food for

thought okay my triceps don't get sore

really at all so I've found that higher

frequency tricep training really works

well for me so most people I'll

prescribe dude like you work your

triceps twice a week you know on each of

your upper upper body days so if you

follow an upper lower upper lower rest

upper lower rest rest repeat you're

going to work your triceps twice that's

the best practice that works really well

for most people that works and does work

really well for me but what I'm finding

is bumping up that frequency to

three four every time I go to the gym so

I have five Training sessions that has

been really good in allowing me to fill

in the volume where otherwise it was

just a vacuum wherein I'm recovered I'm

ready to train my triceps again and I'm

just not going to now what does that

plan look like specifically

80 20 berserk method tricep rule

the day after that or the session after

that I'm not going to do extensions

again because I do feel that even if

we're warming up our elbows on that you

know 80 20 day we don't want to follow

that up with another day of just doing a

lot of extensions because that'll still

be a lot on the elbow in my opinion I'm

going to do the incline press Downs or a

stable tricep pressed down variation

just to allow me to get in more tricep

volume but also give that elbow time to

recover and actually Aid in active

recovery because that's what extensions

you know press Downs rather are really

good for so I'll do that and that'll

allow me to train them pretty much every

day on my training split because usually

I'll give about a day of rest on average

between each session because I train

full body other than that dude I really

like the exercises that I do for my

forearms I really think that doing those

pronation twists again like every

training day like I do my neck and my

abs is really going to help me bring up

my forearms fast so that's my forearms

master plan the last two things are

going to be core and then quad related

now let me just say that like my legs

are not small my legs are long all right

my quads are always going to be a

challenging body part for me because of

when my legs are long and to my

insertions people say sometimes that

they look like freaking tricep

insertions which is true like I almost

got to be wearing Daisy Dukes for you to

really see how thick and dense and Meaty

my quads are they're over 27 inches dude

like they would look massive on someone

with legs

that were shorter than mine I'm just

going to continue to do what I have been

doing what I have been doing is is that

you only do movements that one thousand

percent bias the quads and remove the

lower back I really like back squatting

I can back squat a lot however

it works my back a lot too you see what

I mean it's almost in the name back

squat it's like a literal back squat

okay I get a lot of lower back fatigue

and not a whole lot of lag out of it I'm

only going to continue to do my leg

presses I'm going to include hack squats

and you know belt squats are good too

but what I found is they still allow me

to shoot my hips up and use you know

muscles other than what I'm trying to

grow so I may throw in the belt squat

just when the other two gets stale but

other than that I really like what I

have been doing and the proof is in the

pudding because my legs are big okay now

in terms of the hamstrings two game

changing exercises basic [ __ ] one is

hamstring curls now Dr Mike actually

gave me this tip on one of his posts

because I was like dude would you what

did you put a pad on the hamstring curl

for and he was like well for a bigger

stretch

I'm gonna do that the next time that I

try a hamstring curl so you put a little

pad right where your legs go and it

gives you like a deeper stretch on your

laying hamstring curls you could also

put one on like the the pad that your

you know your shins rest on but it's a

lot easier for you to just put it where

your legs are at so I'm gonna do that

hamstring curls have always been really

good to me John Meadows was a big

proponent of those I'm gonna keep doing

those now the progression in terms of my

hip hinges we talked about how I'm

upgrading my hamstring curls a little

bit in terms of my hip hinges

dude I'm just gonna start doing my reach

rdls from a deficit in fact I did

two things it allows you to reach the

bar further forward

and get more range of motion which as a

consequence will stretch everything in

your upper back more every benefit that

I talked about in this video is going to

be doubly so when you reach further and

you reach deeper

it's also going to stretch the

hamstrings more I'm not really worried

about my leg development because they

have been growing year over year and I'm

gonna get 30 inch legs one day bro is

what it is

now in terms of the core dude what are

you talking about all the only man has a

weak core well I don't train my obliques

at all

not really my serratus either so it was

fair to point that out and dude I'm a

big fan of if you can Unga Bunga you all

right dude so I'm just doing some you

know side bends on the ghd or on a 45

degree hyper

I got extremely sore the time that I did

that in the gym last week all right so

I'm just going to continue to include

that as often as I can

oh also Cavs gotta see when he said we

all have sea calves I'm happy to report

though that I have put another half an

inch on my calves at least the last time

that I measured them they might be even

bigger now which for a total of you know

when I started isolating them I put two

inches on my calves in the past like 20

and 21 months that's good progress I'm

gonna have B tier a tier calves over

time I have a really high insertion is

what it is but you can still get big

calves even if your insertions are short

just the same way you can get big

[ __ ] arms if your bicep insertion is

short we'll get Dorian Yates look at

anyone with a short bicep insertion mine

are a strong point despite my insertion

being

below average you see them the only

thing that I've changed recently in

terms of my calf training that put on

that extra half an inches that I started

doing a lot more standing calf raises

that has been really effective and it's

just basic frequency every time I'm in

the gym pretty much and Progressive

overload and that has been working

really well for me that's all she wrote

fellas I'm a big believer in we should

be objective and we should be willing to

improve ourselves and I really

appreciate that video he put out because

my program I was looking at it like dude

I'm working a lot of everything but you

don't really obviously I'm [ __ ]

jacked but like you don't really see how

much of your physique is really ahead of

the curve in terms of things that you

could be focusing on a little bit more

so

this is going to be my effort to make

those points that have the area of

opportunity come up and be stronger so

that we can get like the S tier forearms

like my boy hair so or the freaking you

know s-tier calves that we all you guys

let me know you know what things are you

changing in your program to bring up any

weak points and if you have any

questions about the points that you have

please give me those down below and I'll

be sure to get to them y'all have a good

day