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1
The 
Brutality of 
Mountain 
Dog Training
Written by
John Meadows
with Scott Stevenson, PhD
A How-To Guide 
and Scientific 
Perspective
MOUNTAIN
DOG TRAINING
2
Foreward
We are very proud to share this book with you! If you follow any of the 
Mountain Dog training videos on the YouTube channel, Facebook page, Twitter 
(@MOUNTAIN DOG1), or on the Elite FTS channel, you have no doubt seen some 
of the outright crazy stuff we do. This article is where you learn the method 
behind the madness (written in John’s own words), and why the Mountain Dog 
Training system, rooted in decades of John’s real world ball busting experience, 
is also well-supported by solid exercise science (supplied by Scott).
http://www.youtube.com/user/mountaindog1?feature=watch
https://www.facebook.com/mountaindogdiet
http://www.youtube.com/user/EliteFitnessSystems
3
Dedication
I would like to dedicate this book to my incredible wife Mary. She has stuck with 
me through the worst of times, despite my shortcomings. She believed in me 
enough to back me when I told her I wanted to leave my comfortable VP job 
at a bank in the corporate world to pursue my passion in the Fitness industry, 
despite no guarantee of earnings and us having a new set of twins. I hope this 
work reflects her belief in me.
4
Chapter 1 
Mountain Dog Workout Structure
Time to put your thinking cap on. Knowledge is power, and our hope is that 
knowing even more of the Hows and Whys of Mountain Dog Training will 
propel your training vigor and passion to an even higher level. Above all, 
get ready to have some fun experiencing first hand that you can do what 
you didn’t think possible. Courtesy of Scott Stevenson, you will see there 
is scientific method to Mountain Dog Madness! 
Mountain Dog training revolutionized my training and 
breathed new life into my bodybuilding career. After 20 
years of competitive bodybuilding I’ve tried countless 
training methods with varying degrees of success, 
but nothing returned sustained improvements with-
out injuries compared to John’s. At 38 I’m training 
harder, longer and with more enthusiasm than I did 
in my 20’s. Brutal, intense, masochistically-fun, 
results-oriented workouts define my personal 
experience working with John Meadows.
-Mark Dugdale, IFBB Professional Bodybuilder
5
PHASE 1 
THE PRE-PUMP ACTIVATION EXERCISE
A Base workout always begins with one lift that 
serves as an extension of your warm-up, but the way 
I apply it, it’s too demanding to be considered just a 
warm-up itself. It’s got to be an exercise that’s:
1. Easy on your joints, tendons and ligaments
2. Uncomplicated to perform, and
3. Allows you to really feel the target muscle(s) 
working.
The Pre-Pump Activation Exercise is not necessarily an 
isolation exercise or a traditional pre-exhaust exercise, 
a common misconception I have seen on the Internet 
when people discuss my methods. 
Instead, it is more typically an exercise using dumb-
bells or machines. 
For example, a chest workout may begin with a flat 
bench dumbbell chest press, or a machine press. This 
is certainly not a true pre-exhaust exercise such as 
a machine fly, nor are you putting yourself at risk of 
a muscle tear as compared to a barbell bench press. 
Again, the point of this is not pre-exhaustion. Rather, 
I want to prepare the muscles I’m going to train hard 
that day for the work ahead (and believe me, they will 
get blowtorched). The smartest way to do this, as I see 
it – especially to help minimize risk of injury – is to hit 
those muscles with an exercise that emphasizes the 
muscles with relatively less stress on the joints, ten-
dons, and ligaments. As a side note, I prefer to do what 
people commonly view as pre-exhaust on a pumped 
muscle (such as the chest fly), later in the workout. 
More on that later. You will see why.
Pre-Pump Injury Prevention over the 
Long Haul
Don’t gloss over this idea. I’m not in any way saying 
that big lifts like the bench press or squat are inher-
ently dangerous. But the stronger you get and the lon-
ger you play the iron game, the more likely it is you’re 
going to get injured doing those classic, conventional, 
barbell exercises with only a progressive overload 
mentality, especially if you keep doing them as most 
CHAPTER ROADMAP
A Mountain Dog Base workout for each muscle group has 4 Phases (Kinds 
of Sets). (Note that Calves, Arms and Abs are exceptions.)
So what does a Mountain Dog workout look like?
There are essentially two types of workouts:
1. Base workouts (covered below in this Chapter)
2. Pump/Optional workouts (covered in Chapter 3)
Base workouts are always done and we are going to dive into what they 
are made up of now! Pump workouts are used to add frequency, and even 
more muscle fiber stimulation. We will get into those in the Last Chapter.
Base workouts are actually a collection of mini-workouts, each exploit-
ing a different hypertrophy concept. Let’s walk through each one of these 
phases that you will go through in a workout.
6
people do—first thing in the workout. It’s easy to con-
tinue sliding plates on the bar as you work up to a top 
set, getting lost in your own ego. But so often, before 
you even realize it, you’ve popped something in your 
shoulder or your back or your knee, and it can dog you 
for months, even years, after the fact. This is just re-
ality, and if you have ever suffered a major injury, you 
know there is no glory in it. It’s kind of hard to make 
gains when you are on the sideline. That’s just not 
worth it. Training for me, and I assume for you as well, 
is about success over the long haul and being able to 
look and feel good and enjoy the process until you die.
Most of the time, all it takes to avoid this problem is 
a more thorough warm up, pumping blood into the 
muscles and lubricating the joints so you’re ready to 
better handle and focus on those heavier, harder lifts 
much more acutely.
Pre-Pump, NOT Pre-Fatigue
So apart from just using a more isolated exercise to 
start things off, we’re going to make sure we maximize 
its ability to get a pump going. High-rep sets would 
not be appropriate here because we still have heavy 
training to come and don’t want to be too fatigued to 
complete it, so I stick to moderate bodybuilding rang-
es like 8–12 for the most part. 
Pre-Pump Techniques
Sometimes, it may be appropriate to use constant 
tension on the pre-pump exercise—i.e., not going to 
either end of the range of motion. Not locking out or 
extending the working joints completely ensures mus-
cular contraction throughout the set.
Another applicable technique is partial reps. For ex-
ample, at the end of my last set of leg curls, when my 
legs are too tired to do another full-range rep, I’ll bend 
my knees just a few inches, completing quarter-range 
reps to failure. Jam the blood in there! I also love using 
this technique in Phase 3 which you will see below.
Depending on the muscle group, exercise or stage of 
a training cycle, there are other times when I actually 
like to lock out the joints and hold for a two-second 
peak contraction. This might occur on a chest press as 
well.
Pre-Pump your Peri-Workout
I believe that pumping up the target muscle area 
serves another critical function that potentiates train-
ing gains — delivering nutrients to the muscles to 
enhance growth. The centerpiece of this strategy is an 
easily digestible intra-workout shake that you start 
consuming shortly before you start training. With the 
intra-workout nutrients entering your bloodstream, 
the more blood you can drive into your muscles, the 
greater the delivery of protein and carbs (see more on 
this below). Here are my basic recommendations for 
peri-workout nutrition
PRE-workout Meal: 
Have a pre-workout meal that you finish 30-60 
minutes before training.
• I like a small to moderate amount of carbs to give 
Pre-Pump Activation Exercise Science
• Increased blood flow can actually increase muscle strength in small muscle mass-es(1, 2), and enhance maximal aerobic power(3), where oxygen delivery to working 
muscle limits performance(4). 
• Excessively high repetitions are not needed to get the benefits of a warm-up, and 
too much could hamper the rest of the workout(5).
• Although direct evidence lacks, many authorities (but not all) suggest warm-up 
for injury prevention(6). Experiments with isolated muscle suggest that increased 
elasticity at higher temperatures may prevent muscle and tendon tears(7, 8). 
• Believe it or not, exercise(9) and in particular resistance exercise(10) can alleviate 
osteoarthritic pain. 
7
you easily useable energy to make it through the training 
sessions.
• I add in a little fat to keep your blood sugar from rising 
too fast, and then you going hypoglycemic from a mas-
sive insulin dump right after(11). Fat will slow the entry of 
glucose into the bloodstream(12-14).
• Add in a moderate amount of easily digestible protein 
as well.
Intra-workout Supplementation:
Resistance training turns on skeletal muscle protein turn-
over, which is a combination of muscle protein breakdown 
(MPB) and muscle protein synthesis (MPS) (two processes 
that correlated very strongly)(15). Training is both anabolic 
and inherently catabolic. Of course, Mountain Dog Training is 
about trying to kill muscle fiber, figuratively speaking, but we 
also don’t want runaway muscle breakdown. This is where 
peri-workout recovery supplementation comes in. We control 
optimize the balance of MPS and MPB, produce a favorable 
hormonal environment for making muscle gains, and ease 
the burden on our gastrointestinal tract by consuming very 
SPECIFIC types of carbohydrate and protein, especially essen-
tial amino acids (EAAs) or di- and tripeptides from hydrolyzed 
protein sources, thus raising insulin and lowering cortisol.
POST-workout Meal:
• Start eating anywhere between 45 to 60 minutes after 
training. Remember you had a lot of good nutrition during 
training, so there’s no need to rush to get this meal.
• As an example, eat a balanced whole food meal such as 
steak and rice.
A Mountain Dog Special: Pre-Pumping the 
Hamstrings First
I’ve found over the years that training the hamstring before 
squats or compound thigh exercises seems to enhance per-
formance and reduce joint pain in the knees and hips. So, for 
thigh (quad and hamstring) training, the Pre-Pump exercise 
is almost always a hamstring-specific exercise. 
Science of Peri-Workout Recovery 
Supplementation:
• The essential amino acids, especially 
leucine and the brached chain amino 
acids are anabolic(16-20), and anti-cata-
bolic(21, 22), rapidly spiking blood levels 
when consumed in free-form(23), which 
is best for rapidly turning on protein 
synthesis(24-28).
• Adding carbohydrate to protein will 
synergistically increase insulin(29, 30), 
to refuel glycogen(30, 31) and inhib-
it protein breakdown(32, 33). Exer-
cise (muscular contraction) itself 
also increases insulin sensitivity (via 
glucose transporter mobilization)(34) 
thus amplifying the actions of supple-
ment-driven insulin release.
• Hydrolyzed proteins elevate blood 
amino acid(35) and insulin levels(36) 
more rapidly than intact protein, and 
enhance glycogen synthesis, irrespective 
of (elevated) insulin(37). In particular, di- 
and tripeptides are so rapidly absorbed 
via a specific intestinal transporter(38), 
which may explain why a whey hydro-
lysate more effectively drives post-ex-
ercise protein synthesis than a blend 
of that same whey’s constituent amino 
acids(39).
• Carbohydrate-protein supplements 
can reduce muscle soreness and 
damage(40, 41), the latter of which can 
adversely affect insulin sensitivity(42) 
and post-exercise glycogen replenish-
ment(43, 44). A relatively large carbo-
hydrate-protein recovery supplement 
also reduces cortisol levels(45, 46), thus 
improving long-term muscle gains(47-
49). Specifically, peri-workout timing of 
protein(50) or a protein-carbohydrate 
mixture(51) has proven important in 
enhancing gains in trained individuals, 
although peri-workout (protein) timing 
seems less critical in those who are 
initially untrained(52).
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Take Home Message of Phase I (Pre-Pump Exercise)
This phase should give you a very good pump, and not wreak havoc on 
joints and connective tissue. This helps with longevity and it also enables 
you to start driving your intra-workout nutrition into the muscle.
Science of Hitting the Hamstrings First
• Although the jury is still out on how to best harness it(53-59), post-activation 
potentiation of muscle force, e.g., via phosphorylation of myosin light chain that 
increases muscle force output(60) might enhance hamstring contribution to squat 
performance(61), e.g., if you’ve done a hamstring Pre-Pump exercise first. 
• Pre-pumping the hamstrings (as a warm-up) might also improve muscle contrac-
tion neurologically(62), such that hams are used and stimulated more so in “big” 
squatting and leg-pressing movements.
• Reduced knee pain may be due to increased blood flow(63), increased joint 
temperature(6) and pressure related enhancements of joint lubrication(64, 65).
• Theoretically (and from feedback of those who have experienced it), simply having 
pumped-up hamstrings may alter joint proprioception and muscle coordination if 
the hamstring and gastrocnemius provide posterior cushioning to the knee joint.
9
PHASE 2
THE “EXPLOSIVE” EXERCISE
Those who love to lift heavy can breathe a sigh of re-
lief, because here’s where we get into the more con-
ventional bodybuilding exercises and higher intensity. 
Leg day Base workouts will feature squat variations 
and chest days may call for the bench press (though 
usually done on a slight incline or decline). The first 
thing you’ll notice, however, is how much better you 
feel performing these exercises than when you put 
them first in your workout. With pumped hamstrings 
thanks to the leg curls, you’ll feel sturdier at the bot-
tom of your squats. Your hips will also feel better, like 
they’ve been grooved for smoother reps. If you just did 
machine presses, your shoulders will be warm and 
“awake” for heavy benching.
Bye-Bye to the Big Weights?
Let me address a common fear I suspect has already 
crept into your mind: Won’t putting my main strength 
exercise second force me to use lighter weights? 
Won’t I get weaker?
The simplest answer is “No.” As with any kind of train-
ing, there’s an adjustment window. The first two or 
three weeks you train like this, you may not feel up to 
using the same weight on squats and bench presses 
as you did if you used to put those lifts first. But that 
doesn’t mean you’re getting weaker. It just means your 
muscles are a bit fatigued when you perform the lifts 
second. There’s a difference. Once you get more con-
ditioned to Mountain Dog Training, you’ll not only be 
back up to your old numbers in no time, you’ll exceed 
them, and your joints will feel better as well!
“Explosive” as in Ballistic?
The way we perform the “explosive” exercise is actual-
ly pretty standard for regular weight training. The sets 
and reps are moderate, and I don’t generally apply in-
tensity techniques (e.g., partials) in this workout Phase. 
Generally speaking, “explosive” simply means lower-
ing the weight under control and driving the weight up 
“with authority.”
A Mountain Dog Special: Occasional Use 
of Bands and Chains
One particular aspect of the Explosive Exercise Phase 
of a Mountain Dog workout that sets it apart from 
other phases is the occasional use of bands and 
chains for varying the stimulus. Those of you who 
have done my programs have probably noticed that I 
will, at times, call upon these implements. They aren’t 
an absolute requirement, but I strongly recommend 
them if you’re an intermediate or advanced lifter, as 
they force you to use maximum contractile tension 
through the entire rep. These are powerful tools for 
busting plateaus and accelerating your progress. I do 
not like to use bands formore than 2 weeks at a time 
as I feel they actually start to beat you up a little much 
if overdone, due to the muscular overload.
Why We Use Bands and Chains
Here is a little more about why we use Bands and 
Chains with Mountaindog Training.
Primary Forms of Human Strength Curve
Primary Forms of the Human Strength Curve and Imposed 
Resistance(68).
First, let’s note that these tools provide accommo-
dating resistance. As an example, 
Science of Explosive Exercises for Muscle Growth 
• Rate of force development, through performing 
exercises in an explosive manner, is trainable(64). 
• Training in an explosive manner may preferentially 
stimulate type II muscle fibers(66), which may have 
greater hypertrophic potential(67).
10
whatever load you can bench press from your chest, 
you’ve surely noticed that you could handle a lot more 
if you only had to lower the bar a few inches from 
lockout and then press it. Same thing holds for squats: 
Maybe you can squat 405 deep but you can probably 
quarter squat nearly 500. (See Figure Above.)
Every exercise or machine has its own resistance 
curve as well, which may or may not match your 
individual strength curve. (See Figure below.) Using 
bands and chains allows us to modify the imposed 
resistance, so you can make the hardest parts of an 
exercise easier and the easiest parts harder.
Hypothetical Impact of Adding Chains or Resistance 
Bands on Imposed Resistance
Hypothetical Impact of adding Chains or Resistance Bands 
(downward pull) to Resistance Imposed by a Free Weight 
Barbell.
In the powerlifting world, bands and chains are em-
ployed mainly to increase the resistance as a lift is 
locked out. Attach bands to a barbell and perform a 
bench press and you’ll feel the bar get heavier as you 
press it up. To compensate for the increasing load (and 
to keep the bar from, to put it bluntly, snapping back 
down and putting the “smack down” on you), you have 
to learn to press explosively. This trains your nervous 
system to turn on more motor units (groups of mus-
cle fibers controlled by a nerve), making you a more 
powerful lifter. Being able to explode a lift with more 
speed obviously helps you complete it, so it trans-
lates to greater strength.
Chains work much the same way. As you lift the bar, 
more links will rise off the floor and add weight to 
the exercise. But because they don’t have that elastic 
component that bands do, chains don’t provide the 
same kind of tension, and as a result, don’t take the 
same toll on your body and nervous system. I rarely go 
more than 2 to 3 weeks using bands on exercises like 
the squat or bench press, but chains can be used for 
much longer. They don’t need to be cycled as carefully 
as bands. 
In the bodybuilding world, or in my world, where I help 
people who mainly have physique goals, these acces-
sories–particularly bands—have many more applica-
tions. These include:
Science of Bands and Chain Use
• Using bands (like those for sale at EliteFTS.
com) to load to a bench press results in a longer 
period of bar acceleration compared to using an 
equivalent of amount of resistance coming from 
free weights alone(69).
• Adding chains to the bench press increases 
maximal effort bar speed. This may be because 
chains permit a more rapid stretch shorten-
ing cycle (reversal bar direction when eccentric 
become concentric contractions), thereby elic-
iting postactivation potentiation that increases 
muscle contractile force(70).
• Adding bands to the bench press and squat 
have demonstrated two to three times the 
gains in voluntary strength compared to tradi-
tional (free weight alone) resistance training, 
even in athletes who already have ~4 years of 
resistance training experience(71). Training with 
bands and chains has also resulted in practically 
(albeit not statistically) significant greater gains 
in power even in highly trained strength athletes 
like Division I (American) football players(72).
• If using bands and chains means greater loading 
and gains in strength (and thus muscle loading), 
this also results in a stronger (tensile) stimulus 
for inducing muscle growth(73, 74).
11
Overloading the eccentric. 
The lowering (“negative”) portion of any lift is known 
as the eccentric, and it’s been shown to cause the 
majority of the muscle damage and soreness you get 
from training(75). Provided you can recover from it, 
more muscle damage is typically a good thing. Bands 
really intensify the power of eccentric muscle con-
tractions—if you don’t lower a rep under control, the 
band will pull the weight down fast, which is extreme-
ly dangerous. For this reason, bands have to be used 
with great care and must be cycled, but they’re highly 
effective for inducing hypertrophy by way of eccentric 
overload. Good examples of their use for this purpose 
would be on the leg press and bench press.
 Banded Bench Press
Assistance. 
Bands can also be used to make an exercise easier. 
You can rig them to the top of a power rack for bench 
presses, so that when you lower the bar to your chest, 
the band is actually pulling the bar upward for you at 
the same time. This means the load feels lighter off 
your chest—your weakest position in the lift—and it 
can help you work with heavier weights with less risk 
of injury. The resistance curve changes to a straight 
line with no weak points in the lift. As a result, you 
keep the set going longer with a heavier weight, in-
creasing the exposure your muscles get to that load. 
The same setup can be used with the squat.
Stronger muscle contraction. 
Because bands can be used to tailor the imposed 
resistance, they can affect the activation pattern and 
feel of a movement. Bands can be looped onto the 
handles of a chest press machine or dumbbells to 
change the angle of pull and thus activation(76).
Facilitating higher reps.
 There are some exercises that just lend themselves 
better to being done for high reps with bands than 
with free weights. Face pulls and lateral raises, for in-
stance, are easier to rep out on for a huge pump when 
the resistance comes from bands.
Rehabilitation. 
Since bands accommodate resistance, they allow you 
to feel tension on movements that you sometimes 
can’t feel any other way. I find that over and back 
shoulder stretches are more effective with bands than 
a broom handle, and really help to improve mobility in 
the shoulder girdle as well as pump the area up.
Not all of these uses for bands apply to the explosive ex-
ercise you’ll do second in your workouts, but all of them 
may be applied over the course of a training program.
 Attaching Bands For Reverse Bench
Take Home Message of Phase 2 
(Explosive Exercise)
The Explosive Exercises are the “meat and potatoes” of 
your training sessions, using heavy loads and some-
times spiced up with bands and chains to help move 
past plateaus.
https://www.youtube.com/watch?v=KCKv3h-EFwE&index=18&list=PL2F8A4BD406176C34
https://www.youtube.com/watch?v=KCKv3h-EFwE&index=18&list=PL2F8A4BD406176C34
https://www.youtube.com/watch?v=Q-dE-09mVbE&index=3&list=PLIDutekxQQGUfuCdBflfWkQR9KNCBsm0D
https://www.youtube.com/watch?v=Q-dE-09mVbE&index=3&list=PLIDutekxQQGUfuCdBflfWkQR9KNCBsm0D
12
PHASE 3
SUPRA-MAXIMAL PUMP EXERCISES
At this point in the Base workout, your muscles will 
be well pumped and you’ve completed your heaviest 
strength work for the day. Now it is time to really ham-
mer the high intensity techniques and pump the target 
area to its limit — “top it off” with blood, if you will — 
and thereby create high levels of growth-promoting 
metabolic stress. Whether achieving an obnoxious, 
attention-getting pump really causes growth of mus-
cle, or just the ego, has long been a topic of debate. As 
I had hoped, there is now a growing body of research 
to support what I and many other bodybuilders have 
known for a long time: The pump-associated meta-
bolic stress does indeed stimulate muscle growth.
Supra Maximal Pump Techniques
 One applicable techniqueI love is partial reps. For 
example, at the end of a set of chest presses on a 
machine, I may do another 5 to 20 partials completing 
quarter-range reps to failure.
I also like Iso Holds (static reps using isotension). 
These are particularly brutal. Picture going to failure 
and then holding a weight in a fixed position while 
your partner adds even more resistance. Not fun, but it 
produces results.
There are many other techniques we use here too such 
as drop sets, supersets, adding extra eccentric resis-
tance, etc. These are probably not new for you, but us-
ing them at the right time in the workout is how I feel 
you unlock much of your true genetic potential. You 
are going to have to develop pain tolerance here. That 
is what the limiting factor is. How much can you take? 
You have to destroy what you think your pain thresh-
old is and learn to do this on a regular basis. 
 
The “Supra-Maximal Pump” to Pump Up 
Your Gains
Several lines of evidence support how the pump 
(cell-swelling) may promote muscle growth(77). 
• Dehydration / cell shrinkage is associated with 
muscle protein breakdown in disease(78, 79) (so 
this should be avoided).
• Increasing cellular hydration increases glycogen 
synthesis(80). 
• Insulin’s anti-catabolic effects are partially medi-
ated through ion exchange that increases cell vol-
ume(79). 
• Type II muscle fibers, noted for their growth poten-
tial(81-83), have high glycolytic capacity and mem-
brane porosity(84) and thus may swell in particular 
after a great pump up set(77, 85-87). 
• Cellular hydration due to creatine supplementa-
tion(88-90) may explain how it induces satellite 
cell proliferation and incorporation into skeletal 
muscle cells(91-93) and triggers many genes con-
trolling cellular remodeling and protein synthe-
sis(90). 
So in this workout Phase, we pump up with more fa-
miliar bodybuilding exercises, but not all of them 
should be done the way you’re probably used to. Check 
out my YouTube channel and carefully watch the exer-
cises I use and special tweaks that go along with them. 
Take Home Message of Phase 3 
(Supra-Maximal Pump Exercise)
I like the pump, and I think it can be an excellent ba-
rometer for muscle growth in that the pumped up 
muscle uniquely reflects progress in that area. I usu-
ally program one or sometimes even two supra-maxi-
mal pump exercises into a workout.
https://www.youtube.com/user/mountaindog1
13
PHASE 4
LOADED STRETCHING EXERCISES 
I believe it’s safest to stretch your muscles under load 
after they’re primed to their limits with blood (and the 
tendons are warm). That’s why I end Base workouts 
with an exercise that puts the target area into a stretch 
while overcoming resistance as well. For example, leg 
workouts may finish with stiff-legged or Romanian 
deadlifts to give the hamstrings (very often underde-
veloped on lifters) extra incentive to grow. A chest day 
could end with machine flyes, or even a movement I 
call stretch pushups where you lower your body be-
tween two steps or boxes so your pecs are elongated / 
fully lengthened in the bottom position.
Exercise scientists have known for years that “stretch 
overload” is a tremendous stimulus for increasing 
muscle size. For decades, bodybuilders picked up on 
the value of loaded stretching—that is, using weights 
to increase a stretch – as a means of increasing mus-
cle growth in addition to improving flexibility. Like 
most techniques used in bodybuilding, the precise 
mechanisms for why loaded stretching exercise works 
are not entirely clear. From stretching fascial connec-
tive tissue that encapsulates muscle (making “more 
room” for muscles to grow) to more immediate way 
direct mechanisms, there may be many ways that 
loaded stretching exercises stimulate growth. (See 
Scott’s Science of Loaded Stretching section below for 
more on this.) I wouldn’t say it is out of the question to 
theorize that there might be some hyperplasia occur-
ring here as well if done intensely and consistently 
over time.
Both Dynamic and Static Stretching
So, the last Phase of a typical Mountain Dog workout 
will include an exercise that focuses on getting full 
and safe range of motion, especially when the tar-
get muscle is elongated, using a challenging load. In 
addition to using these “stretch-component focused” 
dynamic exercises, I also encourage (loaded) static 
stretching at the end of your workouts, too. Just make 
sure do these with some kind of load, as well, so you 
get a deeper, more active stretch. 
Check out the “Loaded Stretches” playlist on my You-
Tube channel to get a better idea of how this looks in 
action!
My top 3 exercises used for this technique include:
• Dumbell presses – Go to failure and then hold 
them in the stretch position while your partner 
gently pushes down on the weight for 10-30 sec-
onds.
• Squats – After completion of set lighten weight and 
just sit in deep squat while maintaining erect pos-
ture for 10-30 seconds.
• Hanging with weight – Attach some weight to you 
and hang off chin up bar as long as you can while 
allowing lats to stretch.
Take Home Message of Phase 4 (Loaded 
Stretching Exercise)
As a final stimulus for muscle growth (and improved 
flexibility), I incorporate Loaded Stretching Exercises 
Science of Load Stretching
• Loading in the stretched position may facilitate 
muscle growth in several ways: 
• Contractions at forces above 50-60% of maximal 
effort will occlude blood flow during the set(94-
97), which in and of itself creates an impressive 
growth stimulus(98-103) 
• Exertional compartment syndrome (e.g., shin splits) 
may be caused by a muscle growth outpacing it’s 
enclosing connective tissue fascia, suggesting that 
stretching a pumped muscle may circumvent this 
limitation(104). 
• Studies have suggested slightly different respons-
es of myofibrillar and collagen protein synthesis 
after resistance exercise, depending upon type 
of contraction(105) or the magnitude of response 
(less for collagen)(106). If performing exercise in 
the stretched position (with a pump) selectively 
promotes connective tissue remodeling to with-
stand stretch overload(107), or simply entrains 
better coordination of contractions in the stretched 
position(108), Loaded Stretching may help prevent 
muscular injury. 
• Warming up a muscle (thus increasing it’s 
temperature can increase tendon pliability(109)) 
may reduce injury risk(110).
https://www.youtube.com/playlist?list=PLNAUreWTt_Sjsf8kXGl2Ixwe4Qu1zbMKm
14
that emphasize tension in the stretched out position, as well as loaded 
static stretching. I think it’s safest to do these at the end of a workout, 
when the muscle is warmed up and pumped full of blood and the connec-
tive tissue is most warm and pliable.
Workout Structure Summary
So, your typical Mountain Dog workout will include four Phases, which I’ve 
summarized in the table below:
Phase (Exercise) Objective Note Example
1. Pre-Pump
Pump up beyond warm 
up; prepare for Phase 2
Not pre-fatiguing per se Prone ham curl
2. Explosive Exercise
Core heavy lifts; focus 
and load progression
Bands and chains
Low inc. bench with 
chains
3. Supra-Maximal Pump
Maximize the pump to 
elicit growth
Intensification techniques Leg press or knee ext.
4. Loaded Stretching Full ROM under tension Full, SAFE, stretch Stiff-legged deadlift
15
EXCEPTIONS FOR EXCEPTIONAL 
MUSCLE GROUPS
I have a little different take on arms, calves, and abs. In 
my opinion, they grow best with an approach slightly 
different that the standard Four Phase approach of a 
Mountain Dog workout.
Arms
For arms I think it is a mistake for most people to try 
and go heavy, or explode during an exercise here. What 
I have seen over the years is that tendonitis is likely 
headed your way if you are trying to set PR’s on barbell 
curls and skullcrushers on a repeat basis. Arms are 
funny. Even though we know progressive resistance 
works well for size, this is a body part that seems to do 
much better whenlighter weights are used with strict 
form and shorter rest breaks. I have seen this be the 
case over the years time and time again. 
Special Note: When training arms ditch Phase 2 of the 
Workout Structure!
Calves
For calves, these stubborn SOB’s seem to respond 
best to high frequency training. When I say high fre-
quency, I mean high frequency. Think 4, 5, 6 maybe 
even 7 days a week. We still want to use the 4 phases, 
but we have to limit our volume on these, and we don’t 
need a huge variety of exercises. Also, the biggest calf 
mistake made (other than skipping them) is to ignore 
your tibialis anterior. I think loading your lower leg with 
blood results in fantastic gains, but loading it also 
means using your tibialis anterior as well. This is one 
reason why I believe doing bis and tris together works 
so well. Training your gastrocnemius and soleus along 
with your tibialis anterior together follows the same 
principle.
Here is an example of what a calf workout should look 
like.
• Standing calf raises 4 x 10 – Start light to activate 
and pump calves and then move down the stack 
and try to use as heavy weight as you can with a 
full range of motion to get your 10 reps. 
• Standing calves raises – 2 x 20 with an additional 
10 partials out of the bottom.
• Standing calf raises – Just sit in stretch position for 
30 seconds. Do this 2 times.
• In between all sets do 20 reps of tibia raises.
This should blow your calves up, and will take no more 
than 10 minutes!
Abdominals
Abs routines are typically way more complicated than 
they need to be. I simply like to start with an exercise 
in which you move your pelvic girdle toward your tor-
so such as a hanging leg raise, and then finish with 
an exercise in which you take your torso toward your 
pelvic girdle, such as an incline sit up. 4 sets of each 
done 2 to 3 times a week should be plenty. (Yes it’s 
that easy!)
These are my favorite choices and what my clients use.
 For “lower” abs:
• Hanging Leg Raises 
• Leg raises with your elbows supported on pad
• Leg raises on a decline board/bench
• V ups
 
For “upper” abs:
• Incline sit ups
• Rope pulldowns/crunches
• Band crunches 
 
In the following Chapter, we’ll focus on the stuff that 
makes Mountain Dog Training just plain fun: High In-
tensity Techniques!
16
Chapter 2
Intensification Techniques 
Welcome back to Chapter 2 of the Science of Mountain Dog Training Series. 
It’s time to get down to the nitty gritty “difference makers,” the Mountain 
Dog Intensification Techniques that you’ve seen demonstrated by John and 
his trainees on YouTube. In this article, John first describes the techniques 
one by one. Thereafter, Scott breaks down the exercise science, the 
physiological method to John’s madness, so to speak. If you’ve not al-
ready, it’s vital to have studied and understood Chapter 1 of this book. In 
particular, you should note that the Chapter focuses entirely on tech-
niques that would most typically be used for Phase 3 – Supra-Maxi-
mal Pump Exercises. (If you’re asking yourself what that means, defi-
nitely go back to read the first Chapter.)
Mountain Dog training has taken my training and 
growth to the next level. John is a bit crazy but you 
learn that everything he does has a purpose a good 
reason for doing it, and above all, it just works. I look 
forward to many more years working with John.
- Ken Jackson, IFBB Professional Bodybuilder 
http://www.youtube.com/user/mountaindog1?feature=watch
17
ORIGIN OF THE INTENSIFICATION 
TECHNIQUES
Now, where did all these ideas come from? Well the 
honest truth is they have been around forever. As far 
as I know, these intensification techniques were first 
really formalized as the Joe Weider principles. Perhaps 
it’s their lack of newness and novelty, or simply the 
pain they engender that explains why (in my opinion) 
they are underused and underappreciated.
Drop sets
This is probably my favorite technique and it’s sim-
ple. Do a target amount of reps and then, upon failure, 
drop the weight and keep going. Repeat this again and 
maybe for a 4th time on occasion. One little tidbit I 
would share with you though: Learn how much to drop 
the weight. This will depend heavily on how hard you 
pushed the previous set. If you are doing Smith ma-
chine incline presses for example and go to complete 
failure on the first set, you will have to drop the weight 
more than if you had left a rep or two in the tank. This 
is common sense, but just be aware of it when you 
are planning your drops (e.g., in how you sequence the 
plates you load on the bar).
Forced reps
This will require the aid of a partner. You will go to fail-
ure meaning you cannot do any more reps with good 
form, and then a partner will give you just enough help 
during the concentric part of the movement to allow 
you to keep your good form intact and complete a rep. 
Good form is a must on forced reps. Your concentra-
tion will need to be at peak levels as you will be fight-
ing through excruciating pain.
Iso-Holds against resistance (maximal 
isometric)
This is a technique I learned from Tom Platz. This is a 
little different than a standard isometric contraction. 
You will go to failure (remember this means you cannot 
do any more reps with perfect form), and then hold 
the weight at midpoint (possibly a little closer to the 
shortened contraction point). As you hold the weight in 
place, your partner will add enough pressure to en-
sure an isometric contraction “hold” while you struggle 
against (and the weight). This is brutal, this is really 
tough, which means I love it. Timing wise I like to do 
this isohold for 7 to 10 seconds at the end of the set.
CHAPTER ROADMAP
 These are the techniques that will make a huge difference in your program for 
breaking plateaus and moving forward!
Come Prepared
The first thing I would advise is getting a like-minded training partner that will 
push you and who also wants to be pushed. A great training partner is worth 
his/her weight in gold. Some of the intensification techniques are much easier 
to execute with a partner (or even impossible without one). So again, find that 
partner (and repeat as necessary!).
These advanced techniques also require the mental discipline to use perfect 
technique. One of the biggest things I try to teach people when they are here 
is to make every rep a quality rep. Don’t just push the weight from point A to 
point B. (Leave that to the powerlifters!) We want to feel everything work. 
When the pain starts to build up and you want to quit during these techniques, 
stay focused on the stimulating the muscle, not just moving the weight for the 
sake of doing so. Don’t get sloppy and embrace the pain.
18
Partials
This is another one of my favorites. Once you have 
completed all the reps you can with perfect form, you 
maintain your form, but only do smaller, half reps, 
sometimes quarter reps. Keep your body posture in 
correct alignment on this. I see way too many peo-
ple that are doing presses for example, and then they 
will lose the arch in their chest, bounce the weight etc. 
These should be done strictly!
Supersets
This is when you do one exercise followed by anoth-
er. Many times the first exercise is to pre-exhaust 
the target muscle before hitting it with a more basic 
movement such as doing flyes before bench press-
es. Don’t be afraid to do this the opposite way though. 
Doing leg extensions after squats can be insanely 
painful and productive!
Occlusion Stretches
Occlusion stretches are normal muscle stretches, but 
are performed with a pumped muscle, which will cre-
ate a metabolic stress and further stimulate muscle 
growth (see below). Don’t try to force the stretch be-
yond your normal active range of motion as this can 
be dangerous to the joints and possibly even cause 
muscle tearing. Again, do these with a fully pumped 
muscle! I can’t emphasize that enough!
You will find a few examples on my YouTube playlist 
listed here: Loaded StretchesNow what you will see is a stretch done at the end of 
a set (the chest dumbell press), and sometimes even 
during the set as you see with the Hammer machine 
lat pulldowns. Either way doing these with a pumped 
muscle gives you the benefit we are looking for.
During the stretch it is important to allow actual 
stretching, so don’t fight it ok. This can be dangerous 
if done with too heavy of a weight, which is another 
reason why I like to put these in the workout or after 
a dropset or technique where you end with a more 
moderate weight.
Occlusion training
This type of training has recently become a “hot” topic 
in the bodybuilding community, but what exactly is it? 
Well you use wraps or some device around your up-
per arms or thighs depending on what you are training 
to restrict blood flow. The goal is NOT to completely 
restrict blood flow altogether, however. Most experts 
say to wrap with a perceived tightness of 7 out of 10 
(where 10 is the tightest you can imagine wrapping). 
Personally, if I see a limb turning purple, well that may 
be overdoing it! Also remember this is about acute 
blood flow restriction, not chronic. I do not believe oc-
cluding a muscle for long periods of time is safe (could 
cause tissue death). We are looking for more fast 
twitch recruitment. This happens because the blood 
flow restriction causes metabolic accumulation and 
fatigues the muscle, thus necessitating the involve-
ment of high threshold motor units. Lactate and GH 
increases for example, have been documented using 
this training technique. (See below.)
Before using this technique I would urge you to look at 
the work of Jeremy Loenneke. He is one of the leading 
experts in this field, perhaps the best.
For advanced bodybuilders, I think the jury is still out 
on this as to the specific ways occlusion training can 
be employed, given what I am hearing anecdotally. 
(Maybe it still seems just weird to me?) What I do know 
is that I myself and others have used this technique 
during periods when training heavy was not an option 
and it worked very well for maintaining muscle size. It 
 [...] he asks me how 
many reps he should 
do on the dumbell 
bench press with 150 
lb dumbbells. I reply 
“Twenty five.” His jaw 
drops, as he doesn’t 
think it is even possible. 
Then he does it. Bam. 
https://www.youtube.com/playlist?list=PLNAUreWTt_Sjsf8kXGl2Ixwe4Qu1zbMKm
19
doesn’t take a genius to figure out that this 
could be very valuable during training cy-
cles in which you are crushed, or just hav-
ing a bad day, as well. This method without 
question produces very painful pumps also. 
That is not debatable, which I think gives 
validity to the potential of growth via cell 
swelling or the pump. Don’t drop all your 
basics for this technique, but give it a shot 
time to time.
A Mountain Dog Special: 
Challenge Sets – Test Your Will, 
Feed Your Ego
You will also see “challenge sets” periodi-
cally sprinkled into the program. 
If you have seen my chest training video 
with IFBB Pro Antoine Valliant (see here), you 
see a scene in which he asks me how many 
reps he should do on the dumbell bench 
press with 150 lb dumbbells. I reply “Twenty 
five.” His jaw drops, as he doesn’t think it is 
even possible. Then he does it. Bam. 
These kinds of moments that happen during 
this cycle are the moments that I value the 
most. You think to yourself, wow, I can’t 
believe I just did 45 reps with 1000 on the 
leg press. You leave the gym dead, but in 
a happy euphoric state knowing you did 
something you didn’t even think was possi-
ble. These are very taxing, and they exist to 
elicit a shock (novel stimulus at this intensi-
ty), but also to toughen you up mentally. 
Challenge sets are to be used sparingly 
though, as they are taxing. One challenge 
set per workout is plenty if done to maxi-
mum intensity, and I wouldn’t do them ev-
ery week. I would rather see you do them 
every 2nd or 3rd week in general.
Science of Mountain Dog Intensification 
Techniques
• The Mountain Dog Intensification Techniques are most 
definitely designed to make training more “intense:” They 
make training more difficult and painful, even to the point 
of being downright excruciating. Scientifically speaking, 
however, we’re not talking about increasing intensity in 
terms of how much weight you lift per se [i.e., using a high-
er percentage of one’s one-repetition maximum (1RM)
(111)], or careful manipulation of your rating of perceived 
exertion during exercise(112). The purpose of these Intensi-
fication Techniques is simple: Increase the muscle growth 
stimulus, propel your gains, and make you a better body-
builder. John’s been torturing people like this for years, but 
what’s cool is that exercise science research bears out 
mechanisms underlying these training techniques that tell 
why they are such good muscle growth stimuli(113). 
• The most obvious stimulus for muscle growth is mechani-
cal tension: By requiring your muscles to produce extraor-
dinary tension, repeatedly, it responds appropriately by 
building up contractile mass. However, an acute aspect 
of the training stimulus, the metabolic stress that you 
perceive as muscle fatigue and pain during exercise, also 
plays an important role in fostering growth. You probably 
also figured that muscle damage, manifesting as our old 
friend, delayed-onset muscle soreness (DOMS), is likely 
involved in the muscle remodeling process.
• These exercise components that drive hypertrophy are at 
work simultaneously, and thus are somewhat indivisible 
and overlapping. The relative impact of each component on 
muscle growth depends, of course, on how one trains and, 
in the case of MD training, what Intensification Techniques 
are applied. We know that the work output of heavy resis-
tance exercise creates tremendous energetic demand(114), 
which in turn results in metabolic stress. However, meta-
bolic stress can be greatly amplified when lifting only very 
light loads by using occlusion techniques to trap metabolic 
waste products. At the other end of the spectrum, eccen-
tric contractions (negatives) are much less metabolically 
stressful than concentric contractions(115-117), but contrib-
ute the most to muscle damage(75) most likely because 
of how intensely they load the contractile elements(118). 
Exercise studies have demonstrated that, albeit “lacking” in 
their counterpart stimulus, both occlusion training(98) (low, 
tension, very metabolic stress-focused) and eccentric only 
training(119, 120) (mechanical tension-focused with little 
metabolite accumulation) are effective means of producing 
muscle growth.
http://mountaindogdiet.com/media/cool-videos/cool-training/chest-training-with-antoine-v-and-dave-tate/
20
Mechanical Tension
Above all else, the muscular mechanical tension 
is what sets weight training apart from most other 
forms of formal exercise training. As you may have 
noticed, although not a perfect correlation, the stron-
ger the bodybuilder, the larger his / her muscles(121). 
Research suggests that when it comes to regular old 
“vanilla” straight set strength training, relatively heavy 
loads (75-90% of your 1RM, i.e., weight you could lift 
for about 5 to 15 reps to failure(122)] seem optimal for 
packing on muscle mass(67, 123). 
Muscle tissue is primed to adapt to tensile stress. 
Simply by stretching(124, 125) developing (test-tube) 
muscle at rest will trigger protein synthesis and local 
inter-cell signaling molecule production (e.g., pros-
taglandins), as well as internal signaling molecules 
(like phophatidic acid)(126-129). There are numerous 
lines of scientific evidence demonstrating that heavy 
muscular loading is a powerful trigger for muscle 
growth(73, 127, 130, 131), and that the signal and re-
sulting enlargement is indeed a function of the load 
lifted(132, 133).
Of course, Mountain Dog Training is not powerlifting, 
so maximal weights and load progression are not our 
end-all-be-all. However, because muscle is inher-ently stronger during isometric and eccentric con-
tractions(118), we take advantage of techniques like 
Iso-Holds to amplify the tensile stimulus. Because 
essentially all MD Intensification Techniques prolong 
a set, they de facto create greater “time under tension” 
as well. These last few agonizing reps are especially 
potent, because the closer to muscular failure and the 
greater the fatigue, the greater the number of motor 
units (and muscle fibers) called into action(134-137). 
In other words, the intensification tactics ensure load-
ing across a maximal number of motor units and thus 
muscle fibers. That’s one reason why John calls these 
“the difference makers.”
Metabolic Stress
Hans Selye’s General Adaptation Syndrome (GAS) pos-
its that adaptation counters the stresses placed upon 
the body(138).
As mentioned above, the energy demand of mus-
cle contraction specifically creates metabolic stress, 
i.e., an imbalance of demand (ATP required to lift the 
weight) and energy supply (metabolic ATP to do so). 
The obvious result is fatigue and the accumulation of 
metabolites(139) such as lactate, protons (H+; leading 
to acidity) and inorganic phosphate (Pi)(140).
Per GAS, it makes sense that if this rapid accumula-
tion of metabolites during highly strenuous resistance 
exercise efforts is an especially important stressor, it 
would promote higher levels of those enzymes of en-
ergy metabolism. However, substantial enzymatic ad-
aptations do not consistently occur during the course 
of exercise-induced muscle hypertrophy(82, 141-143). 
This likely reflects the simple fact that not all training 
programs are metabolically stressful enough to war-
rant enzymatic adaptation(144). So, while it may be 
comforting to know gains in size and strength(145) can 
result without exorbitant metabolic stress, Mountain 
Dog Training isn’t always about being comfortable.
Really though… How much muscle are we missing out 
if we focus on training loads and skimp on (painful) 
metabolic stress?... Occlusion training [aka, blood flow 
restriction (BFR) or Kaatsu(99) training] gives us some 
insight here.
Occlusion training uses (otherwise embarrassingly) 
light weights(146, 147), but generates impressive met-
abolic stress because metabolite clearance is pre-
vented during a series of high rep sets(148). (For more 
on occlusion training, see above and John’s youtube 
playlist.) Despite the puny weights, BFR training has 
proven a highly potent hypertrophic stimulus(98-101). 
In fact, one BFR study(103) employing occlusion work-
 [...] Mountain 
Dog Training is not 
powerlifting, so maximal 
weights and load 
progression are not our 
end-all-be-all. 
https://www.youtube.com/playlist?list=PLNAUreWTt_ShX51sm1DEoKyt9aVXVHOnJ
https://www.youtube.com/playlist?list=PLNAUreWTt_ShX51sm1DEoKyt9aVXVHOnJ
21
outs twice daily for two weeks generated one of the 
fastest rates of muscle growth recorded in the re-
search literature(123). [This high training frequency 
may be more feasible because your typical BFR proto-
col may only incur minimal muscle damage (103, 149, 
150).]
So, what’s going on with the metabolic stress during 
BFR exercise to produce muscle growth? Anyone who 
has done BFR knows the that the metabolite accu-
mulation and blood pooling creates a massive pump, 
which may have an anabolic effect (secondary to cell 
swelling) unto itself(151, 152). Metabolic fatigue ne-
cessitates a high reliance upon high threshold motor 
units (despite the low loads)(153, 154), which explains 
why large increases in type II fiber size are possible 
with BFR training(155). We also know that occlusion 
training recruits satellite cells(156) and reduces myo-
statin expression(157), just like various other loading 
scenarios that increase muscle mass(158-170).
Mountain Dog Training is about utilizing all the an-
abolic tools in the bodybuilder’s toolkit, be they 
old (Weider principles) or relatively new (e.g., BFR 
training). Metabolic stress is a component of many 
of these strategies and may explain the extreme fi-
ber-specific(67) hypertrophy(171) (and even hyper-
plasia(162, 172, 173)) seen in bodybuilders, who, albeit 
weaker than powerlifters, still outsize and typically 
outwork them during metabolically stressful work-
outs(174). 
Muscle Damage
Muscle damage is not the goal per se of MD training, 
but we know that it comes as a result of heavy load-
ing. In particular eccentric actions cause muscle dam-
age(75), and, compared to concentric contractions, 
eccentrics may be more effective at increasing muscle 
protein synthesis acutely(105), as well as strength(175, 
176) and muscle growth over the long haul of train-
ing(119, 177-179).
If it’s occurred to you that John’s intention is pro-
longed, miserable DOMS, remember (see Chapter 1) 
that he strongly promotes peri-workout recovery 
supplementation, in part because it can substantially 
reduce muscle damage(40, 41). The purpose here is to 
generate a tremendous training stimulus, but mediate 
excessive inroads into recovery through a targeted 
nutritional strategy.
When it comes to finding the “right” amount of mus-
cle damage, also note that non-steroid anti-inflam-
matories (NSAIDs) like aspirin limit (but don’t elim-
inate) prostanglandin synthesis(180, 181). NSAIDS 
will thus reduce muscle damage(182-184), as well as 
post-exercise protein synthesis(185, 186) and satellite 
cell proliferation(187-189), which is vital for muscle 
growth(158, 161, 164, 190-192)]. On the other hand, at 
least one study suggests chronic NSAID use may ac-
tually promote muscle growth due to resistance train-
ing(193). Although puzzling(194), these results lend 
credence to the notion that there is a sweet spot for 
muscle damage and inflammation when it comes to 
optimizing training gains. (We’ll cover finding the right 
dose of training stimulus via periodization in the next 
Chapter of the Science of Mountain Dog Training se-
ries.)
Activation Pattern
Training hard and taking sets to and beyond failure is 
a powerful strategy to increase motor unit recruit-
ment, and thus the stimulus to the muscle fibers 
themselves(132-137). Variety in training – using a wide 
selection of exercises as John always does – is also 
an important strategy to optimize muscle growth(113). 
Indeed, we know from magnetic resonance imag-
ing(195) and electromyographic studies(107) that ac-
tivation strategies vary substantially depending on 
the exercise you choose for a given muscle group. 
The spatial organization of motor units(107) clues us 
in as to why numerous studies have demonstrated 
region-specific increases in muscle size, i.e., that it’s 
possible to change the relative shape of a growing 
 Mountain Dog 
Training is about utilizing 
all the anabolic tools in 
the bodybuilder’s toolkit, 
be they old or relatively 
new. 
22
muscle or muscle group as it grows(107, 196-200). (These changes are 
subtle, however. John’s not promising you’ll develop biceps peaks rivaling 
Ronnie Coleman’s using his methods.)
Mountain Dog Training not only varies exercises on a regular basis, but 
also, specifically when doing supersets, creates a one-two punch by cou-
pling fatigue with two or more different movements for the same muscle 
group. Frequently rotating exercises may also prevent those neurological 
adaptations that contribute to a “repeated bout effect” (there is less mus-
cle damage the second time, when repeating a given damaging exercise 
bout)(201-204). On the other hand, excessive fatigue-related muscle 
damage is somewhat limited intrinsically: The weights you can handle are 
de facto reduced (e.g., at the end of a brutal drop set). Under controlled 
circumstances, exercise-induced muscle damage does not seem to be 
worsened by fatigue(205) and may actually be reduced if you do a good 
warm-up(206). 
The summary Table below shows you how the Mountain Dog Intensifica-
tion Techniques synergize several hypertrophy-inducing exercise compo-
nents. Each Technique exploits themechanisms of muscle hypertrophy in 
[√ = Minimal impact; √ √ √ √ √ = Strong Impact]
Naturally, the key to making these techniques work is careful application 
in appropriate measure. Reckless abandon is not the name of the game 
when it comes to applying these MD Training Intensification Techniques. In 
the next Chapter, we’ll show you how to employ these techniques when 
devising up workout splits, and how to organize them into a grander 
scheme of training periodization.
a slightly different manner. Leave it to John to add variety to intensity.
Mechanical Tension Metabolic Stress Muscle Damage Activation Pattern
Drop Sets √ √ √ √ √ √ √ √ √ √ √ √ √
Forced Reps √ √ √ √ √ √ √ √ √ √ √ √ √ √ √
Iso-Holds √ √ √ √ √ √ √ √ √ √ √ √ √ √ √ √ √ √
Partials √ √ √ √ √ √ √ √ √ √ √ √ √ √
Super Sets √ √ √ √ √ √ √ √ √ √ √ √ √
Occlusion Stretch √ √ √ √ √ √ √ √ √
Occlusion Training √ √ √ √ √ √ √ √ √ √ √
Summary Table: How MD Intensification Techniques impact the major factors that stimulate muscle growth. 
23
Chapter 3
Periodizing and Building Your Plan
Up to now, we have covered how to structure a workout and tie in the high 
intensity techniques that make the training bouts highly effective. In this last 
chapter, we take a step back and look at the big picture training parameters: 
frequency of training, sensing when to push harder and when to back off, 
and how to periodize your training overall, the Mountain Dog way. As before, 
John covers the Mountain Dog training and Scott interjects exercise science 
to explain why this way of training works so well.
1. PREPARATION
(2-3 weeks)
2. DESTROYER
(6-8 weeks)
3. TAPER
(2 weeks)
Three Training Microcycles
(over ~3 months)
Weekly Split Options
• Muscle Group
• Pre-Contest
• Post-Contest
Basic Workout Split
(Unless Pre-Contest)
Maintain Split
• Reduce Volume
Varying Weekly Splits
(Train 4-7+ x/week; Base + Optional Pump Workouts)
Four Stages of Each Workout
4 “Stages”
• Pre-Pump
• Explosive
• SupraMaxPump
• Loaded Stretch
24
PERIODIZATION
There are two important points to keep in mind here:
1. Most people don’t need periodization, but people 
training our style do.
2. Periodization should be more about instincts, i.e., 
how you personally feel, as opposed to just fol-
lowing a structured template that does not ac-
count for individual differences.
Periodization: For Animals Only
I don’t believe that most people train hard enough to 
even need periodization. There is a lot of talk about 
overtraining these days, but do this. Go to your lo-
cal gym tonight and look around: What you’ll see is 
the majority of people “training” are talking on their 
phones, texting, flirting, etc. For these individuals, 
there is likely little need to periodize and “overtraining” 
is really nothing more than a boogeyman. You, on the 
other hand, are not the average gym goer. You train 
like an uncaged animal in the gym, so this topic war-
rants discussion.
Periodization: Follow Your Instincts.
So how do you apply this to your training? This concept 
has always been intriguing to me. I have never bought 
into it in the way it has been presented as a simple 
numbers game. For example, why would you train 3 
weeks hard, then back off for a week if you feel awe-
some after three weeks and are still smashing records 
and growing at a fast rate? Do you think it is wise to 
just slow down then? I do not. I am a strong believer in 
a much more instinctive approach to periodization. 
We are not mirror images of each other in terms of 
recuperative ability. So, when it comes to Mountain 
Dog training, there are guidelines we generally follow, 
but with some flexibility in the duration of each micro-
cycle. If you fall outside of these numbers, follow your 
instinct! For example, if you feel awesome after 1 week 
of tapering, feel free to ratchet intensity back up. If you 
feel decimated after 4 weeks of a destroyer microcyle, 
it’s ok to back off intensity for a week. Listen and get in 
tune with your body! 
CHAPTER ROADMAP
This chapter shows you how to build a periodized training macrocycle using 
Mountain Dog workout structure and Intensification techniques.
The Figure above outlines the big picture of Mountain Dog training. In the sec-
tions to follow, we’ll cover the three training microcycles that comprise a 
Mountain Dog macrocycle.
Science: Periodization for the Advanced
• The law of diminishing returns after years 
of training: Strength gains are not as easy in 
advanced trainees as in beginners(207-210), 
suggesting a different strategy should be 
applied.
• To wit, simply changing training variables 
(employing a new training regime) may impact 
gains(207, 211). This effect is so profound that 
some researchers have taken the time pre-train 
participants before beginning interventions(51), 
e.g., to eliminate neural adaptations(212) from 
the effects of muscle hypertrophy on strength.
Science of Instinctive Training
• Bodybuilder regimens are notoriously 
extreme(213-217). However, training volume 
does have a practical limit, beyond which training 
adaptation (e.g., strength gain) suffers, even in 
highly trained athletes(218). 
• More specifically, Recent research has demon-
strated that training in progressive but “autoreg-
ulated” fashion (progression based upon perfor-
mance in the gym) produces superior training 
gains compared to a linear (pre-set pattern) 
periodization approach(219).
25
The Preparation Microcycle – 2-3 weeks 
Duration
Now for those of you doing my programs, you will be 
working hard, so this is important. Generally speaking 
I like to start a program off at lower volumes with high 
intensity. Almost everyone I work with gets pretty sore 
from this, and I don’t think high volume is needed just yet.
I want you to start thinking about this rule all the time. 
What I mean by this is maximizing each step in the pro-
cess and most importantly, giving yourself somewhere 
to go to take that next step. You need to progressively 
increase your training stimulus, and in a very calculat-
ed way. In my programs, progression is primarily the 
volume of the training load itself. This is the Mountain 
Dog way to create a training adaptation that makes 
you a better bodybuilder! If you go into a training cycle 
right out of the gate with “guns blazing” all-out inten-
sity and high volume, how can the training stimulus be 
increased? More importantly, a lesser training stimu-
lus may be enough and one upon which you can build 
during the ensuing weeks. The first microcycle lasts 2-3 
weeks typically. We slowly build up volume. This will 
prepare you for the brutality that lies ahead.
The Destroyer Microcycle 
5-6 week duration
The next phase is going to be “balls out” intensity. It will 
be higher in volume as well. This in my opinion is the 
training that separates the champions from the “also 
rans.” This is where your desire and your will are tested.
There is no way you can train like this indefinitely 
though! You need to put the brakes on at some point. 
For most people it’s around 5-6 weeks of this, and 
they hit the overreaching stage pretty hard. During 
this phase, I like for people to discover what they are 
capable of. Many times I ask people to do something 
and they sort of shake their head and reply, “Serious-
ly?” We mentioned this in chapter 2 (above), when I 
challenge Antoine Valliant to perform 25 reps on the 
dumbbell bench press using the 150lb dumbbells. His 
jaw drops initially, but he doesn’t back down: He sim-
ply does it. Another example was when Scott was up 
to train with Dave Tate and me at the EliteFTS™ com-
pound. Dave set up a partial deadlift loaded with three 
plates on each side and enough chains to sink a bat-
tleship. Here’s a video of the two of them having at it:
 Challenge set - PhD vs Meathead
 Get the most out of 
the least. 
Science of the Preparation Microcycle.
• Training periodization is rooted in Hans Selye’s 
notion of a general adaptation syndrome(138), 
characterized by an“alarm” reaction to each 
exercise stress. Accordingly, only the appropri-
ate, sufficient dose of exercise stimulus results 
in adaptation (muscle growth), whereas excess 
training is simply non-productive(220, 221).
• Because an initial bout of a novel exercise is more 
damaging tha follow-up training sessions(repeat-
ed bout effect)(202, 204), less stressful training 
sessions are likely adequate after a break from 
training.
• Indeed, a recent study found that starting a train-
ing macrocycle with a short (3 week) “Prepara-
tion Microcycle” eliminated muscle soreness and 
damage compared to training with initially higher 
volume, but that muscle size and strength gains 
were equivalent(222).
http://www.elitefts.com
https://www.youtube.com/watch?v=Lf8RIuFR5S0
https://www.youtube.com/watch?v=Lf8RIuFR5S0
https://www.youtube.com/watch?v=Lf8RIuFR5S0
https://www.youtube.com/watch?v=Lf8RIuFR5S0
26
Sets like these, where you test and exceed previous 
limits, are what make the Destroyer Microcycle stand 
out. I value these kind of moments the most – for me, 
they equate to an out of body experience. You think to 
yourself things like, “Wow, I can’t believe I just did 45 
reps with 1000 on the leg press.” You leave the gym 
exhausted, but in a happy euphoric state from your 
personal achievement. Most people will never under-
stand this, but when this kind of passion is inspired, 
you are on the fast road to success. 
As I mentioned above, overreaching usually starts to 
rear its head about 6 weeks into this microcycle, and 
overtraining is becoming a possibility. At this point, 
with some exceptions, it’s time to move on to the next 
phase. Again, this is not black and white though. I am 
just providing a general guideline.
The Taper Microcycle 
2-3 week duration
This phase is characterized by tapering down volume 
greatly. We keep intensity high, but by bringing down 
the total workload, the person very quickly comes out 
of overreaching. This is usually when a trainee sees 
a lot of “gains” and PR’s also. It is common to mistake 
the lower volume as the driver for these gains per se, 
but it’s more than likely the fact that the taper of vol-
ume is allowing adaptations to take place simply from 
the overreaching phenomenon. This phase is a very 
loved phase by people who work with me. They seem 
rejuvenated many times just from 1 week of this. In 
fact I have actually built programs where we kept this 
phase to less than 2-3 weeks because it can be so 
rejuvenating.
A BIT ABOUT TRAINING VOLUME
Sometimes I feel it’s silly to talk about training volume 
as many times it is just semantics, e.g., does a warm 
up set count the same as only the heaviest or tough-
est (“real”) working set? The same workout might 
mean a wide range of “sets completed,” depending on 
who’s counting. Without clarifying this, the meaning of 
high vs. low volume is lost in semantics.
In the Mountain Dog training framework, a “working” 
set need not be an absolutely insane set to failure and 
beyond, but should be somewhat effortful. Knowing 
that, here are typical sets / workout ranges as it ap-
plies to volume for a given muscle group, within the 
Mountain Dog framework.
Mountain Dog Training Volume 
Guidelines
Training Volume
Muscle Group Low Medium High
Legs 8 - 10 11 - 15 16 - 20
Chest 8 - 10 11 - 14 15 - 18
Shoulders 6 - 8 9 - 10 11 - 12
Back 10 - 11 12 - 15 16 - 20
Biceps 6 - 8 9 - 11 12 - 16
Triceps 6 - 8 9 - 11 12 - 16
 Passion trumps 
everything. 
 
-Dave Tate, Elite Powerlifter, 
Founder and CEO of EliteFTS™
Taper Microcycle Science
• Research suggests that, as long as training inten-
sity is maintained, even reducing training volume 
by two-thirds [by way of weekly frequency(223)] 
can be enough to maintain muscle size. 
• Similarly, research studies have borne out repeat-
edly that maintaining training intensity(224, 225) 
while reducing training volume is the most effec-
tive means of tapering when it comes to muscular 
strength(226, 227). 
• Naturally, when coupled with adequate nutri-
ent intake(228) (shifted toward positive nutrient 
balance via reduced caloric expenditure in the 
gym), hoisting heavier loads when tapering trans-
lates into a very powerful stimulus for muscular 
growth(74, 133).
http://www.elitefts.com
27
AND A BIT ABOUT TRAINING FREQUENCY
Pump Workouts
In Chapter 1 I describe the four phases of a mountain dog “Base” workout. 
The other type of Mountain Dog workout is a “Pump” workout. These are 
employed to:
1. Add frequency to your plan.
2. Increase the number of anabolic opportunities you have (fix 
weaknesses).
3. Reduce the need for excessive cardio.
I love to train. I cannot stand taking more than 1 maybe 2 days off a week. 
Many people I coach are the same way. You have to be careful though. 
These pump days need to be done intelligently. 
Again, Pump workouts are how we increase training frequency. These are 
workouts that do not use the four stages described in Chapter 1. These 
workouts are all done to simply get the greatest pump possible without 
excessively stressing your connective tissue and/or joints. Here are the 
basic rules of Pump day workouts:
• We do not use barbells on a pump chest or shoulder day
• We do not squat or leg press heavy on pump leg days
• We do not deadlift or do extremely heaving rowing on pump back days.
• We often superset, or triset, or giant set on these days.
• Just get an insane pump!!!!
As mentioned in Chapter 1, it is absolutely essential to get peri-workout 
nutrition nailed in order to recover well enough to implement these pump 
days. This is something we simply can’t emphasize enough. You should 
not be sore longer than 1 or 2 days, and honestly, I don’t even want you 
sore at all really, maybe just a little pain when you stretch your pecs out 
the day after training them, for example.
28
DELOADING
Ok, so you have finished a brutal 12 week program or 
maybe you are in week 7 and just need a week to back 
off because you are listening to your body. Deloading 
is how we prevent staleness and “reset” to ensure 
continued gains and prepare for the next training 
macrocycle. So how do we do this?
Basic Guidelines for Deloading
Training Parameter Changes with Deloading
Weekly Frequency Reduce to 3 - 4 days / week
Intensity / Effort
Cut sets short of failure by 
2-3 reps
Training Session 
Volume
Reduce Number of Set by 20% 
(from end of Taper)
High Intensity 
Techniques
Eliminate (No partials, forced 
reps, etc.)
That’s it – Deloading the Mountain Dog Way!
More Than Overreaching
So how do you learn to be more instinctive? How do 
you know when you are overreaching versus over-
training?
Both overtraining and overreaching result in perfor-
mance decrements as a result of excessive training 
and/or non-training stresses. The signs and symp-
toms generally lie along a spectrum ranging from 
those that require caution (overreaching) to the more 
severe (overtaining). Overreaching occurs over a 
shorter time scale (a matter of weeks or months) 
and may be considered a normal outcome of high 
level training. Most importantly, recovery from over-
reaching can occur within a couple weeks(229). Here 
are some signs and symptoms of overreaching that I 
would generally associate with overreaching: 
Typical Signs of Overreaching
• Loss of “pop” when training(230). Weights that 
are normally lifted with a clean, crisp motion now 
seem to take a little too long to execute the rep. 
Your limit strength may be decreased or your toler-
ance for overall volume may decrease.
• Difficulty elevating your heart rate(231)
• Feeling of simultaneous tightness and stiff-
ness(232). You may also experience discomfort in 
your tendons(233) on the first few eccentric mo-
tions of any set.
• Delayed onset muscle and tendon soreness(232), 
even after low volume or low intensity training. 
This could be accompanied by a feeling of being 
heavy(234).
• Changes in appetite(233) and decrease in body 
weight(234).
• Mentalfuzziness and loss of focus during train-
ing(233).
Here some the symptoms that, I believe, tend to reflect 
a more severe state of overtraining.
Typical Signs Suggestive of Overtraining
• All of the above symptoms of overreaching, poten-
tially increased in severity(229).
• Loss of motivation in and outside of the gym(233).
• General loss of focus(233).
• Sleep disturbances(232).
• Mood related issues or a general irritability(232, 
233).
• Persistent feeling of fatigue(233).
• Loss of libido(234).
29
WEEKLY WORKOUT SPLITS
So how do we set up a weekly split?
The basic Mountain Dog split calls for four training “Base” days per week to 
start. As your nutrition becomes more finely tuned (especially peri-workout 
nutrition) and you adapt to this training style, I expect you’ll be able to add 
additional “Pump” style workouts that potentiate further gains. 
Eventually, you’ll be able to train up to six or even seven days per week if 
you choose to, for a period of time. The Table below and notes thereafter 
summarize Mountain Dog weekly splits and special considerations for:
• The Basic (4x / week) workout split.
• Bringing up particular muscle groups (Chest/Shoulders, Back, Legs and 
Arms, respectively).
• Pre-contest splits.
• Post-contest split.
Summary of Mountain Dog Weekly Workout Splits
FOCUS DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 NOTE
Basic Split Legs
Chest / 
Shoulders
Off Back Off Arms Off
Chest / 
Shoulders
Legs
Chest / 
Shoulders
Off Back Off
Chest / 
Shoulders 
(Pumping)
Arms
Back Legs
Chest / 
Shoulders
Back Off Arms Off
Back 
(Pumping^)
^Stay off 
Lower Back
Legs Legs
Chest / 
Shoulders
Back Arms
Legs 
(Pumping)
Off Off
Arms Legs
Chest / Sh/ 
Triceps (6 
sets)
Off
Back / 
Biceps 
(6 sets)
Off Arms Off
Pre-Contest Legs
Chest / 
Shoulders
Back Arms
Legs 
(Pumping)
Chest / 
Shoulders 
(Pumping)
Back 
(Pumping*)
*Stay off 
Lower Back
Post- 
Contest
Legs†
Chest / 
Shoulders†
Off Back† Off Arms† Off
†No Failure 
Sets
30
Basic Workout Split:
• Legs and back are separated to keep lower back 
from getting too beat up. 
• Arms are after torso so they won’t potentially limit 
chest and back training.
Chest and Shoulders Focus:
• Here you are giving your chest 3 days rest after the 
big workout, plus two days rest after the pump 
style workout before hitting it again.
• I have one of my most popular programs (called 
“Creeping Death”) set up this way.
Back Focus:
• NOTE: During back pumping workout you should go 
easy on your lower back as you will be doing heavy 
legs the next day. (Keep that lower back healthy!)
Legs Focus:
• 3 days of rest after the base day
• 2 full rest days before hitting the heavy base day 
again.
Arms Focus 
• I do not like to add in extra arm days (generally 
speaking) because between arms workouts and all 
the torso work it’s easy to end up with tendonitis 
and joint inflammation. (Age has its perks!)
Pre-Contest Split:
• This 7-day split pre-contest would presume you’ve 
mastered peri-workout nutrition and are thus 
ready to dive into the deep end and train every day 
of the week.
Post-contest:
• After a contest I like to have people revert back to 4 
days a week.
• Do not take sets to failure. The approach is still a 
high volume approach, however.
• Use a limited number of exercises.
 
 
A Post-Contest Back Workout Example
• Back - 18 sets:
• Use different exercises for this but stick with this philosophy of less exercis-
es and more sets, but none taken to failure.
• Dumbell Deadstop Rows - 2-3 warm up sets of 15. 8 sets of 8 reps. Moder-
ate weight, not super heavy in keeping in line with this week’s theme. 8 total 
working sets.
• Stretchers - 6 sets of 8. 6 total working sets.
• Hyperextensions - 3 sets to failure w/ bodyweight only. 
3 total working sets.
• If you have access to a reverse hyper machine, do that instead.
• Hang with weight - Hang off chinning bar (wearing straps) with same weight 
as last week. See how long you can make it this time. 1 working set.
31
THE BIG PICTURE
Once again, here is the Figure that piec-
es together the Big Picture of creating a 
Mountain Dog Training macrocycle (see 
below). After reading the FAQ below, you 
should have all the basic pieces needed 
to generate your own Mountain Dog-
style Training Plan.
I’ve been training for over almost two decades now and I don’t have a 
medium speed. My training has always been very intense but not really 
well thought out. 
John has taught me a lot but mainly that training intensely is important, 
but training with a purpose is MORE important. He’s taught me it’s not 
about slaughtering your body to the point of no return, it’s about stimu-
lating new growth and if you puke in the process that’s ok too. 
I have to say without John I don’t think I would have made the gains I 
made in 2013 & 2014. John has really changed the way I look at training 
and not only am I getting better, I’m stronger, train more often, and am 
recovering faster. 
John’s methods will go down in bodybuilding history. I’m glad and proud 
to say he is my coach and is taking me along for the ride. 
- Fouad Abiad, IFBB Professional Bodybuilder
1. PREPARATION
(2-3 weeks)
2. DESTROYER
(6-8 weeks)
3. TAPER
(2 weeks)
Three Training Microcycles
(over ~3 months)
Weekly Split Options
• Muscle Group
• Pre-Contest
• Post-Contest
Basic Workout Split
(Unless Pre-Contest)
Maintain Split
• Reduce Volume
Varying Weekly Splits
(Train 4-7+ x/week; Base + Optional Pump Workouts)
Four Stages of Each Workout
4 “Stages”
• Pre-Pump
• Explosive
• SupraMaxPump
• Loaded Stretch
32
FREQUENTLY ASKED QUESTIONS.
 Q: Where can I find some workouts to try before 
building my own?
A: Right here. http://mountaindogdiet.com/ You will 
find over 40 workouts and also some “pump” style 
workouts mentioned above on the member site.
Q: Won’t I get weaker if I do a big compound move-
ment like a deadlift after a more isolated exercise 
like a dumbbell row?
A: For the first few weeks, you may not be able to use 
the same load on the explosive exercise. The pre-
pump exercise might fatigue you enough that you 
won’t be able to do a major barbell exercise like a 
deadlift, squat, or bench press with as much weight as 
you could if you were completely fresh. However, your 
body will adjust. You’ll be back up to your old poundag-
es shortly, and then you’ll surpass them. More impor-
tantly, you’ll be able to handle those heavier weights 
more safely because you’ll be much more thoroughly 
warmed up when you get around to using them.
Q: I don’t have bands or chains. Do I have to use them 
to get results?
A: No, especially if you haven’t been training for at 
least a few years and don’t have a well-developed 
mind-muscle connection or a solid strength base. 
However, when you’ve reached the intermediate level, 
bands and chains can open up a new world of gains to 
you and allow you to progress to the advanced level 
much faster. Unfortunately, the ones your gym already 
carries probably won’t work. You need continuous 
loop bands (not the tube kind) that resist wear and 
tear, and you’ll need a variety of sizes and tensions. 
I’ve always used the ones sold by EliteFTS™.
Q: How do I know when I’m ready for bands and 
chains?
A: This is a great question, but unfortunately, I don’t 
have the greatest, most definitive answer. If you’re a 
beginner, you’ve never trained in the Mountain Dog 
style before, or you simply haven’t developed a rea-
sonable level of strength yet throughout your body, 
you obviously can go a long way before you’ll need 
bands or chains to help you go further. What is a “rea-
sonable level of strength”? Benching your body weight 
(or within 30 pound of it for females), squatting your 
body weight plus approximately 100 pounds for a few 
reps (plus 25 pounds for females), and generally being 
able to handle dumbbells from the heavier side of the 
rack is a good barometer. If regular people are im-
pressed with your muscularityand call you “athletic”, 
I’ll wager that the time has come for you to experiment 
with bands and chains a bit. But I usually have people 
who are brand new to my system go two 12-week cy-
cles before using bands and chains. The novelty of the 
intensity is typically enough by itself to spark tremen-
dous gains, so there’s no need to push it harder.
Q: How do I know which level I’m at, beginner or in-
termediate?
A: See the answer to the above question on bands and 
chains. As for advanced lifters, they know who they 
are already.
Q: How long does a typical Mountain Dog workout 
take?
A: About 45 minutes for arms, an hour for chest and 
shoulders, a little more for back, more than that for 
legs (maybe up to 2 hours on legs). It depends on what 
phase of training you’re in and how strong you are. The 
stronger and more experienced the lifter, the longer it 
will take him to work up to the loads that are appro-
priate for his work sets. For most intermediate lifters, 
blocking out 90 minutes of training time will be plenty.
Q: I’m a woman. Are the workouts in this book de-
signed for men exclusively? What modifications 
should I make to them so they suit my needs?
A: It’s a hot topic and maybe even faddish right now 
to say you have special exercises for females. I put 
my bikini, figure, physique, and bodybuilding women 
through the same workouts as men. They don’t do 
decline work for chest and rarely do trap work. That’s 
about it in terms of differences. Women are at a hor-
http://mountaindogdiet.com/
http://www.elitefts.com/
33
monal disadvantage, so taking it easier on them seems silly. It’s hard 
enough to put good muscle on women as is. Thinking there are special 
exercises that are unique for women is equally as silly. Bottom line is that 
my women grind hard.
Q: Can I perform Mountain Dog training at home?
A: Maybe, assuming that you have a good variety of equipment. Leg press 
and hack squat machines aren’t common in home gyms, so most of my 
clients train in a big facility. I often get asked about modifying workouts for 
home use or coming up with a minimalist Mountain Dog system or body-
weight only approach, but I don’t see how these options could be any-
where near as effective. You simply must have access to standard weight 
training equipment to do these workouts and get results. The wider the 
array of stuff you have access to, the more you can do and the more stim-
ulation you can provide your muscles.
Q: Calves and arms seem to be trained differently than the other body 
parts. Why don’t they follow the four-phase system?
A: Calves, biceps, and triceps are relatively small and uncomplicated mus-
cles. To put it simply, you just need to go for a pump to make them grow. 
You can apply intensity techniques like drop sets and three-second ec-
centrics to them, but apart from what I said about them in the body-part 
training guide and the weak-point training guide, they don’t need to be 
trained with bands or chains, nor do they need to follow a strict multi-
phase approach. I also think that going too heavy on arms puts you at a 
high risk for elbow tendonitis. Calves I like to train as often as I possibly 
can. I actually train them as much as 6 to 7 times a week during stretches.
34
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