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Bodybuilding and Fitness Workout Routines Various Routines and Methodology. Exact routines broke down for you to follow.




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  #1  
Old 12-24-2015, 10:50 AM
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mountain dog philosophy, bis/chest

his theory of doing hams before squats worked wonders for my squats and knee health. just wondering if same philosophy will work for doing bicep before bench press? I've read lee Haney did this years ago. theoretically I can see it easing shoulder or elbow pain on bench press doing this way. anyone tried it before?
for example:
1. standing BB curl 4 x 8-10
2. machine preacher curl 4 x 15(with 20 partial reps on last set)
3. bench press
and so on...
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Old 12-24-2015, 12:39 PM
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I've always done some type of bicep work before benching I don't follow a particular workout or design, I just know it puts me in the right frame of mind and really loosens me up. I usually set some db's at the end of the bench so when I hit my bench I roll up and grab them to pump out some seated alternate culrs. I always out a pump in my tris and outer delts before benching as well. Nothing to drain much needed strength/energy, but just enough to stretch out the fibers and fill them up with blood. I'm not a heavy presser by any means. High mid range at best.
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Last edited by Nate; 12-24-2015 at 12:42 PM.
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Old 12-24-2015, 12:43 PM
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Hmm never thought to try it this way. I will give this a shot when I get in gym
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Old 12-24-2015, 02:03 PM
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Quote:
Originally Posted by myosaurus View Post
his theory of doing hams before squats worked wonders for my squats and knee health.
Are you using him as a trainer or just following his principles ?
What would one of his leg workouts look like if you don't mind me asking.

I've been curious to learn more about John Meadows / Mountain Dog as a guy who works for him as a nutritionist lives relatively close to me.
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Old 12-24-2015, 02:35 PM
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Quote:
Originally Posted by alpineslide View Post
Are you using him as a trainer or just following his principles ?
What would one of his leg workouts look like if you don't mind me asking.

I've been curious to learn more about John Meadows / Mountain Dog as a guy who works for him as a nutritionist lives relatively close to me.
sure. I don't work with him but am subscribed to his website which shows various training and nutritional articles.

leg routine:

1. hamstring curls: 4 x 15(pyramid up in weights and on last set, do 2 drop sets and immediately go back to top weights for 20 partial reps on stretch portion, about 3-5 inch reps)

2. squats: 3-4 warm ups pyramid up then do 4 working sets of 8. you can either use same weights for the working sets or add little weights each set.

3. leg press: 3-4 warm up sets then 3-4 working sets. I like 20 reps on these. sometimes use intensity techniques like drop sets or add bands on these as these are safer to do than squats.

4. stiff legged deadlift: 3 sets of 10-12 to stretch hams out.
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Old 12-24-2015, 03:20 PM
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Sorry about this being off topic of your original post, but why do you feel that working hamstrings first is beneficial? Is that the hammies are pre exhausted forcing the quads to do more work or is there more to it than that?
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Old 12-24-2015, 07:40 PM
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Quote:
Originally Posted by alpineslide View Post
Sorry about this being off topic of your original post, but why do you feel that working hamstrings first is beneficial? Is that the hammies are pre exhausted forcing the quads to do more work or is there more to it than that?
not at all.... having your hams pumped up serves as a cushion for the knees and makes your hips more flexible, allowing stronger glutes to activate and take pressure off your knees and back. a pumped muscle is also more flexible muscle, and if your hams are tight, you'll risk rounding of the back while descending. you'll feel more sturdier and ''natural'' while squatting down. and no it won't compromise your squat weight.
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Old 12-24-2015, 09:01 PM
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Quote:
Originally Posted by Nate View Post
I've always done some type of bicep work before benching I don't follow a particular workout or design, I just know it puts me in the right frame of mind and really loosens me up. I usually set some db's at the end of the bench so when I hit my bench I roll up and grab them to pump out some seated alternate culrs. I always out a pump in my tris and outer delts before benching as well. Nothing to drain much needed strength/energy, but just enough to stretch out the fibers and fill them up with blood. I'm not a heavy presser by any means. High mid range at best.
This is a smart why to train before doing any benching. My recent shoulder surgery was because my bie's and shoulders were not properly warmed up
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Old 12-29-2015, 06:06 PM
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Quote:
Originally Posted by myosaurus View Post
not at all.... having your hams pumped up serves as a cushion for the knees and makes your hips more flexible, allowing stronger glutes to activate and take pressure off your knees and back. a pumped muscle is also more flexible muscle, and if your hams are tight, you'll risk rounding of the back while descending. you'll feel more sturdier and ''natural'' while squatting down. and no it won't compromise your squat weight.
Yep. I always train hamstrings first for those reasons. When I've attempted the other way around, it lead to knee pain.


Quote:
Originally Posted by Nate View Post
I've always done some type of bicep work before benching I don't follow a particular workout or design, I just know it puts me in the right frame of mind and really loosens me up. I usually set some db's at the end of the bench so when I hit my bench I roll up and grab them to pump out some seated alternate culrs. I always out a pump in my tris and outer delts before benching as well. Nothing to drain much needed strength/energy, but just enough to stretch out the fibers and fill them up with blood. I'm not a heavy presser by any means. High mid range at best.
Will give this a try. Thanks Nate.
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