MEATHEAD Master Plan To MUTATE Physique (ALL MUSCLE FIBERS MUST PAY!)
Summary
TLDRIn 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
- ๐ช The speaker is focusing on improving their physique, particularly their triceps, after receiving feedback from a friend.
- ๐ They have identified a lack of progress in their tricep training and are adjusting their approach to include more tricep extensions.
- ๐ 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.
- ๐๏ธโโ๏ธ They mention the 'Mountain Dog Method' by John Meadows as a foundation for tricep training, which emphasizes a balance between press downs and extensions.
- ๐ The speaker has been taking notes and reflecting on their training to identify areas for improvement.
- ๐ They are adjusting their tricep training to include a variety of extensions to prevent staleness and maintain progress.
- ๐๏ธโโ๏ธ The speaker plans to increase the frequency of tricep training to three to four times per week to fill in volume gaps.
- ๐ค They emphasize the importance of individualized training programs and adapting exercises to personal needs and preferences.
- ๐ฆต The speaker discusses their leg training, focusing on exercises that emphasize the quads and hamstrings without overworking the lower back.
- ๐ They mention using a pad on the hamstring curl machine for a deeper stretch, a tip they received from Dr. Mike.
- ๐ฆตโโ๏ธ 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
๐ช 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.
๐๏ธโโ๏ธ 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.
๐๏ธโโ๏ธ 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.
Mindmap
Keywords
๐กNatural Hypertrophy
๐กMovement Economy
๐กMountain Dog Method
๐ก80/20 Rule
๐กFeeder Sets
๐กTricep Extensions
๐กProgressive Overload
๐กExercise Selection
๐กTraining Frequency
๐กHamstring Curls
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 [ย __ย ] 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 [ย __ย ] 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
[ย __ย ] 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 [ย __ย ]
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
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