Jeff Nippard and John Meadows do a crazy leg workout.
Natural Pro bodybuilder and YouTuber Jeff Nippard met up with ‘Mountain Dog’ John Meadows at the Arnold to work legs- and was kind enough to film it.
Meadows preferred to keep everything in the 8-10 rep range. They started with leg curls and extensions, using super sets and forced reps to maximize the pump. Meadows said hitting hamstrings before squats helps immensely.
Then they transitioned into heavy squats and Bulgarian split-squats. Meadows says there’s no escape from the quad pain on the split squat, but through focus and intentional flexing through the heel, you can also hit the glutes.
Nippard also explained that John in a big believer in post workout nutrient timing. Of course several studies have surfaced undercutting the importance of such timing, but Nippard suspects that those studies were done with ‘average’ workouts, that did not replicate the effect of intense bodybuilding training.
Here is the full exercise guide for anyone who might want to replicate the workout.
1. Lying Leg Curls ? 4 sets x 8-10 reps (pyramid up in weight, avoid failure) ? 1 set x 8 reps (failure), 8 reps (adjusted cam), 8 reps (dropset), 8 reps (1/2 partials), 8 second static hold
2. Leg Extension ? 4 sets x 8-10 reps (pyramid up in weight, avoid failure) ? 1 set x 8 reps (eccentric partner-assisted loading, failure), 8 reps (adjusted cam), 8 reps (dropset), 8 reps (1/2 partials), 8 second static hold
3. Safety-Bar Squat plus Chains ? 4 sets x 8-10 reps (pyramid up in weight, avoid failure) ? 1 set x 6 reps (final heavy set, 1-2 reps shy of true failure) Note: You can use a hack squat machine or front squat if you do not have a safety bar
4. Smith Machine Bulgarian Split Squat ? 4 sets x 8-10 reps (each leg, pyramid up in weight, avoid failure) ? 1 set x 8 reps, 8 second isometric hold, 8 reps (dropset), 8 second isometric hold
Meadows also provides an excellent inspirational quote:
“Only when standing at the brink of destruction does man truly realize his potential.”
Watch the full workout below.