John Meadows, Author at T NATION https://www.t-nation.com/author/john-meadows/ T Nation Articles Wed, 29 Jun 2022 16:51:53 +0000 en-US hourly 1 https://wordpress.org/?v=5.9.7 https://www.t-nation.com/wp-content/uploads/2019/08/favicon.ico John Meadows, Author at T NATION https://www.t-nation.com/author/john-meadows/ 32 32 Tip: Master the Meadows Row https://www.t-nation.com/training/tip-master-the-meadows-row/ Fri, 23 Mar 2018 11:00:00 +0000 https://www.t-nation.com/uncategorized/tip-master-the-meadows-row/ I thought I invented this exercise, but I've since heard there are photos of Franco Columbo doing a variation back in the Muscle Beach heyday, but for now I'll take the credit. These are a modified version of a one-arm dumbbell row, using a T-bar instead. Here's How It's Done Stand on the floor next

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]]> Tip: 6-Ways for Shoulders https://www.t-nation.com/training/tip-6-ways-for-shoulders/ Sat, 03 Mar 2018 18:15:00 +0000 https://www.t-nation.com/uncategorized/tip-6-ways-for-shoulders/ Do a seated lateral raise, and during the contracted portion, swing your arms around straight out in front of you. You then raise them straight up over your head before you reverse your actions. Bring your arms back down in front of you, swing around to the side, then lower back to starting position. The

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]]> Tip: Machine Laterals With Assisted Negatives https://www.t-nation.com/training/tip-machine-laterals-with-assisted-negatives/ Fri, 02 Mar 2018 18:15:00 +0000 https://www.t-nation.com/uncategorized/tip-machine-laterals-with-assisted-negatives/ There are some great high intensity techniques you can use on medial delts that are safe and will lead to big time results. For example, use heavy eccentric loads on a machine laterals. The proper way to do these is by doing the positive/concentric part of the exercise on your own, then have your training

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]]> Tip: Hang and Swing Destroyer Set https://www.t-nation.com/training/tip-hang-and-swing-destroyer-set/ Thu, 01 Mar 2018 18:15:00 +0000 https://www.t-nation.com/uncategorized/tip-hang-and-swing-destroyer-set/ Finish your shoulder workout with a "destroyer" set of hang and swings. Lay face down on an incline bench and let the dumbbells hang down. Use a pair of heavy dumbbells and be sure to use wrist straps. Here's the rep scheme for the set: Do 60 reps with heavy dumbbells with the partial range

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]]> Tip: Pulldown Crunch https://www.t-nation.com/training/tip-pulldown-crunch/ Wed, 28 Feb 2018 18:15:00 +0000 https://www.t-nation.com/uncategorized/tip-pulldown-crunch/ Grab the bar as if you were going to do pulldowns. Inhale deeply and suck your stomach in hard. "Push" your abs against your spine. Now blow all your air out as you crunch down. Contract hard and try to "cramp" your abdominals. Hold the bottom crunched position for a second or two and squeeze.

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]]> Tip: Over and Backs for Delts https://www.t-nation.com/training/tip-over-and-backs-for-delts/ Tue, 27 Feb 2018 18:15:00 +0000 https://www.t-nation.com/uncategorized/tip-over-and-backs-for-delts/ As the name implies, you take the barbell and go from behind your head, just over your head, to in front of you, then reverse course. Over and back is 1 rep. Do these standing. Use a rep range of 8 to 12.

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]]> Tip: Incline Concentration Curl https://www.t-nation.com/training/tip-incline-concentration-curl/ Tue, 30 Jan 2018 18:15:00 +0000 https://www.t-nation.com/uncategorized/tip-incline-concentration-curl/ With biceps, much of the work should include a very forceful squeeze at the end of each rep. The hard flex will drive blood into the muscle. The incline concentration curl is great for hard contractions. Just push the dumbbells together and squeeze the heck out of them.

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]]> Tip: Dip Machine, Heavy Negatives https://www.t-nation.com/training/tip-dip-machine-heavy-negatives/ Mon, 29 Jan 2018 18:15:00 +0000 https://www.t-nation.com/uncategorized/tip-dip-machine-heavy-negatives/ Use heavy negatives on the dip machine for triceps. I absolutely love doing these. It's an effective, safe way to overload your triceps with heavy loads. Have someone help you do the concentric portion of the lift. Then do the eccentric or negative portion by yourself. Take a few seconds to lower the weight.

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]]> Tip: Curls with 3-Second Negatives https://www.t-nation.com/training/tip-curls-with-3-second-negatives/ Sun, 28 Jan 2018 18:15:00 +0000 https://www.t-nation.com/uncategorized/tip-curls-with-3-second-negatives/ Use 3-second negatives for only one exercise in your biceps workout for 3-4 sets. Use 3-second descents on one SET of each exercise if you're using multiple exercises for biceps in a session. The optimal way to use this technique is with a basic exercise like barbell curls at the end of a workout when

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]]> Tip: Single-Arm Machine Curl https://www.t-nation.com/training/tip-single-arm-machine-curl/ Tue, 23 Jan 2018 18:15:00 +0000 https://www.t-nation.com/uncategorized/tip-single-arm-machine-curl/ Preacher curls have always been the favorite of all time greats like Larry Scott, the king of full, long biceps. I never like to start with these though. This is an exercise that's simply "meant" to be done with a pumped arm. Any variation, like the single-arm machine curl shown here, should be done after

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