Are you curious about Mountain Dog arm workouts?

Do you wonder how John Meadows trains his biceps and triceps to build size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will show you how to use John Meadows’ Mountain Dog arm workouts to take your training to the next level!

Introduction

• Part 1: Biceps Training Theory
• Part 2: Triceps Training Theory
• Part 3: Mountain Dog Arm Workouts

The Mountain Dog Training program is all about building as much muscle as possible while staying healthy and avoiding injuries.

This is especially true when it comes to training the arms. After all, you can’t train your arms if you are dealing with elbow pain or a torn triceps tendon!

John says the key to building muscle and staying injury free is to sequence your exercises correctly and to find safe ways to perform high-intensity techniques to stimulate as much growth as possible.

Here is John talking more about his Mountain Dog Training program:

“When I think about my training program, it’s looking at how we can safely grow the most amount of muscle possible.”

In this guide I’m going to teach you the training principles that John Meadows uses to design his own Mountain Dog arm workouts.

I will teach you the principles that John uses to design his biceps and triceps workouts including which exercises to use and how to sequence your exercises for maximum growth.

Then at the end of the article I will show you how John uses these training principles in 5 of his Mountain Dog arm workouts.

Trust me, you don’t want to miss out on this cutting edge information! Now let’s get down to business…

Part 1: Biceps Training Theory

Mountain Dog Training is all about using the right exercises and training techniques to build muscle without bothering your joints. This is especially true when it comes to training the biceps.

John believes most people use too much weight on their biceps exercises. Sure, it looks cool to do barbell curls with 135 pounds, but is that actually making your biceps grow?

John says that when it comes to building big biceps the progressive overload principle is not very important.

Instead of focusing on lifting heavier and heavier weights you should focus on getting stronger contractions in your biceps and forcing them to work as hard as possible on your exercises. Check it out:

“When I used to do the real heavy curls, sure my biceps looked like they were moving a lot of weight, but I pretty much had tendonitis all the time and my arms wouldn’t grow.

Then when I lightened the weight up, POW! My arms started to grow.

The biceps are a unique muscle. You have to be very cautious with going really heavy.”

John Meadows likes to pick 3-4 biceps exercises and perform 3-4 working sets to failure on each exercise. This is a lot of sets to failure but the biceps are a smaller muscle group and recover faster than other muscles like your quads or your upper back.

John says that you can safely go to failure on almost all of your biceps sets without worrying about overtraining.

So which exercises does John like for biceps? John believes that you should use biceps exercises that overload different parts of the strength curve: the mid-range position, the shortened position and the stretched position. Check it out:

Proper Exercise Sequence For Biceps

• Exercise #1: Middle of the strength curve
• Exercise #2: Top of the strength curve
• Exercise #3: Bottom of the strength curve

Here is John explaining the right way to sequence your biceps exercises:

“You start with a mid-range exercise – regular dumbbell curl, hammer curl or barbell curls.

Then you go to something that works the contraction hard at the top so you pump a lot of blood in there.

Once your arms are full of blood, then you train them with a stretch exercise.”

John believes that this order of exercises helps you to train the biceps harder and stimulate more muscle growth while keeping your elbows nice and healthy.

For example John would never start a Mountain Dog biceps workout with preacher curls. He loves this exercise but he feels it is safer to use exercises like preacher curls that stretch out the biceps at the end of your workouts.

Now let’s take a closer look at John’s 3 types of biceps exercises.

Exercise #1: Middle Of The Strength Curve

John almost always starts his biceps workouts with an exercise that overloads the mid-range position of the strength curve. In other words he starts his biceps workouts with exercises that make the biceps work hardest when your forearms are parallel to the ground.

Here are some of John’s favorite mid-range biceps exercises:

The Best Mid-Range Biceps Exercises

• Option #1: Barbell curls
• Option #2: Dumbbell curls (supinated grip)
• Option #3: Dumbbell curls (hammer grip)
• Option #4: Ez-bar curls (reverse grip)

One of John’s favorite biceps exercises is the good-old-fashioned standing barbell curl. Here is John giving a perfect demonstration of this exercise:

Barbell Curl

John isn’t using a ton of weight on this exercise. He says that his biceps really started to grow when he lightened the weight and focusing on using perfect form.

John likes to squeeze the bar as hard as possible on his biceps exercises.

It doesn’t matter if he is using barbells, dumbbells, machines or cables – he always squeezes his hands as hard as possible during his biceps exercises.

This technique helps you recruit more muscle fibers in the biceps but it reduces the amount of weight that you can lift. This is a good tradeoff if your main goal is to build bigger arms.

John also likes to start his Mountain Dog bicep workouts with some direct brachialis work. One of his favorite brachialis exercises is the dumbbell hammer curl. Check it out:

Hammer Curl

The brachialis is a powerful muscle located in between your biceps and triceps. When the brachialis is fully developed it gives the arm a “3-D” look and pushes the biceps and triceps away from each other.

Most bodybuilders neglect the brachialis muscle in their workouts. John believes this is a mistake. In fact, John includes some direct brachialis work in all of his arm workouts. Check it out:

“I think every bicep workout should include some brachialis work. It is a big mistake not training the brachialis so make sure you train this muscle.”

The bottom line is John starts all of his bicep workouts with an exercise that overload the mid-range position of the strength curve.

Some of his favorite options are barbell curls, dumbbell hammer curls and reverse curls.

Exercise #2: The Shortened Position Of The Strength Curve

John Meadows is a big fan of exercises that overload the shortened position of the strength curve. In other words he likes to use exercises that are hardest when your biceps are fully contracted.

John usually performs these exercises second in his routine after his biceps have been warmed up. They work well for establishing a strong mind-muscle connection with the biceps and pumping the biceps full of blood.

Here are some of John’s favorite choices for his Mountain Dog bicep workouts:

The Best Shortened Position Biceps Exercises

• Option #1: 90 degree preacher curls
• Option #2: Spider curls
• Option #3: One-arm cable curls

One of John’s favorite biceps exercises for overloading the shortened position of the strength curve is the spider curl. Here is a great video of this exercise:

Spider Curl

The spider curl is performed with you laying face-down on an incline bench. You then curl with your hands out in front of you.

The spider curl makes your biceps work hardest when your biceps are fully contracted. There is almost no tension on your biceps in the very bottom of the exercise but there is a crazy amount of tension as you fully flex your elbow.

The spider curl also makes it very difficult to cheat the weight up using momentum.

Another one of John’s favorite biceps exercises for overloading the contracted position is the one-arm cable curl. Here is a video of this exercise:

One-Arm Cable Curl

John likes to perform this exercise where your elbow starts behind your body and then you let it travel in front of your body as you curl. The biceps have to work very hard in the fully contracted position of this exercise.

After the second exercise your biceps will be pumped full of blood. This is when John likes to use exercises that really stretch out the biceps.

Exercise #3: The Stretched Position Of The Strength Curve

John likes to finish his Mountain Dog biceps workouts with an exercise that really stretches out the biceps. He says these exercises should be performed at the end of your workout when your biceps are pumped full of blood so you can get the biggest stretch possible.

Here are some of John’s favorite “finisher” biceps exercises:

The Best Stretched Position Biceps Exercises

• Option #1: Preacher curls
• Option #2: Machine preacher curls
• Option #3: Incline dumbbell curls
• Option #4: Incline cable curls

John Meadows likes to use preacher curls and incline dumbbell curls for his “stretching” biceps exercises. Here is John demonstrating the preacher curl. Check it out:

Preacher Curl

The preacher curl is an unbelievable biceps exercise. It was a favorite of the first Mr. Olympia winner Larry Scott and the strength coach Charles Poliquin. In fact EMG research shows that the preacher curl is one of the top 2 exercises for recruiting the biceps muscle.

The preacher curl is so effective because it places a huge stretch on the biceps in the bottom position of the exercise. It also makes it very difficult to cheat the weight up.

John says that the preacher curl is his #1 exercise for biceps growth. Another great stretching exercise for your Mountain Dog biceps workouts is the incline dumbbell curl. Check it out:

Incline Dumbbell Curl

The incline dumbbell curl is performed on an adjustable incline bench. Your goal is to keep your elbows pointing straight down towards the ground during the entire exercise.

This exercise places an enormous stretch on the biceps in the bottom position. It is also the best exercise that you can perform for overloading the long head of the biceps.

Mountain Dog Training is all about sequencing your exercises to build the most amount of muscle while avoiding injuries.

John likes to start his biceps workouts with something like the standing barbell curl to overload the mid-range position of the strength curve, then perform something like a spider curl to overload the shortened position and pump the biceps full of blood, and finally finish with a stretch exercise like the preacher ez-bar curl.

John likes to perform about 3 sets to failure per exercise and he often performs different high-intensity techniques like drop sets, iso-holds and eccentric-only reps.

We will talk more about these high-intensity techniques in part 3 of this article.

Part 2: Triceps Training Theory

John Meadows likes to use 3-4 exercises for his Mountain Dog tricep workouts. John believes that your order of exercises is even more important for your triceps workouts than it is for your biceps workouts.

“The way you sequence your exercises for triceps are going to make a big deal, particularly for elbow injuries.

A lot of people have trouble with triceps because their elbows always hurt.”

John Meadows is talking from experience here. Early in his bodybuilding career he started his workouts with “mass-building” exercises like ez-bar skull crushers. The problem is his elbows were always inflamed and limiting his progress.

Eventually John started performing elbow-friendly exercises like tricep pushdowns early in his workouts and his progress skyrocketed.

Today John uses 4 main types of exercises in his Mountain Dog tricep workouts. Check it out:

The 4 Types Of Mountain Dog Triceps Exercises

• Option #1: Tricep pushdowns
• Option #2: Compound pressing movements
• Option #3: Lying triceps extensions
• Option #4: Overhead triceps extensions

Just like with his bicep workouts John has certain rules for how he sequences his triceps workouts.

John performs tricep pushdowns at the start of his workouts, compound pressing exercises in the middle of his workouts, lying triceps extensions in the middle or end of his workouts and overhead triceps extensions at the very end of his workouts.

John doesn’t perform all 4 of these exercises in every single workout. However, when he does he usually follows this pattern.

Now let’s take a closer look at each of these exercise variations.

Option #1: Tricep pushdowns

John Meadows absolutely loves cable tricep pushdowns. He loves tricep pushdowns so much that he starts almost all of his tricep workouts with some variation of them.

John says that tricep pushdowns are the perfect exercise to start your tricep workout because they are very easy on your elbows and they help you establish a great mind-muscle connection early in your workout.

John performs many different types of tricep pushdowns in his workouts. Here are some of his favorites:

The Best Tricep Pushdowns

• Option #1: Straight bar pushdown
• Option #2: V-handle pushdown
• Option #3: Spongy grip pushdown
• Option #4: Dual rope pushdown
• Option #5: Machine pushdown

One of John’s favorite tricep pushdown variations is the spongy grip pushdown. Here is a great video of this exercise:

Spongy Grip Pushdown

John loves the way the spongy grips feel on his wrists and elbows. They give you more freedom of movement than a regular straight bar which takes some of the pressure off your joints.

John also says that he gets a great contraction in his triceps by squeezing the handles as hard as possible during his sets.

John likes to perform this exercise by pushing the spongy grips straight down to the ground. This makes the exercise almost a hybrid between a triceps isolation exercise and a compound pressing exercise.

Another one of John’s favorite tricep pushdown variations is the dual rope pushdown. Check it out:

Dual Rope Pushdown

This exercise is performed with two rope attachments. John likes to lean forward, pin his elbows at his sides and really push his hands as far back as possible in the bottom position.

John says that using two ropes instead of just one lets you use a bigger range of motion.

John also says that this exercise variation really lights up the long head of your triceps instead of just the lateral or medial heads like most pushdown variations do.

Option #2: Compound pressing movements

John sometimes performs compound pressing movements in his triceps routines. This makes sense as he used to train at the world-famous Westside Barbell powerlifting gym in Columbus, Ohio.

However, instead of performing these exercises at the start of his workout like a powerlifter he chooses to perform them in the middle of his workout when his triceps are warmed up and pumped full of blood.

Here are a few of his favorite compound pressing exercises for triceps:

The Best Compound Pressing Exercises

• Option #1: Pin press
• Option #2: Floor press
• Option #3: Dip machine
• Option #4: JM press

The pin press is one of John’s absolute favorite triceps exercises. John learned this exercise from Louis Simmons and the Westside Barbell powerlifting team. Check it out:

Pin Press

The pin press is one of John’s absolute favorite triceps exercises. He likes this exercise more than the regular bench press because it keeps constant tension on the triceps.

Just think about it: in the bottom position of the bench press the triceps get a break and the chest starts to take over. With the pin press the triceps are the prime mover throughout the entire range of motion.

The pin press also lets you handle slightly more weight which makes it a great choice for overloading the lateral head of the triceps.

Another triceps exercise that John picked up from the Westside Barbell powerlifting team is the JM press. Check it out:

JM Press

The JM press is like a hybrid between a close grip bench press and a lying triceps extension. John lowers the bar to his chin in an arcing motion, pauses for a split second and then explodes the weight back up to lockout.

The JM press puts a ton of tension on all three heads of the triceps in the bottom position of the exercise. It is just a phenomenal all-around exercise for the triceps.

Option #3: Lying triceps extensions

John absolutely loves lying triceps extensions. However, he never performs them first in his routines. Instead he performs them towards the middle or the end of his triceps workouts after they are already warmed up from pushdowns and other exercises.

As usual John has some unique exercise variations that he likes to use. Here are some of his favorites:

The Best Lying Triceps Extensions

• Option #1: Dumbbell dead stop extensions
• Option #2: Kettlebell extensions
• Option #3: Ez-bar extensions
• Option #4: Incline dumbbell extensions
• Option #5: Machine extensions

The dumbbell dead stop skull crusher is easily one of John’s favorite tricep extensions. Here is a video of John performing this exercise:

Dumbbell Dead Stop

The basic idea is to pause the dumbbells on the ground for a split second in between each rep.

This brief pause breaks up the concentric – eccentric chain and forces your triceps to work very hard to get the dumbbells moving in the bottom position. Many powerlifting coaches like Josh Bryant are big fans of this exercise.

John likes to perform this movement where you push the dumbbells up and behind your head to keep constant tension on the triceps throughout the movement.

Another one of John’s favorite lying tricep variations is the lying kettlebell extension. Check it out:

Kettlebell Extension

John Meadows uses kettlebells for all sorts of exercises in his Mountain Dog Training workouts. Using kettlebells may look a little weird but John knows what he is doing.

The kettlebells allow you to use a palms-facing-forward grip which lets you use a larger range of motion and get a bigger stretch on the triceps.

The kettlebells also lower the center of gravity of the exercise which gives the exercise a completely different feel from dumbbell or ez-bar extensions.

If you have access to kettlebells in your gym I strongly recommend you give them a try for your lying tricep extensions. The feeling is out of this world.

Option #4: Overhead triceps extensions

John Meadows says that overhead triceps extensions are a double-edged sword.

On the one hand they are a fantastic exercise for building your triceps – especially the long head of your triceps. On the other hand they can be very hard on your elbows.

John prefers to do overhead triceps extensions at the very end of his workouts after his triceps are pre-fatigued. Here are some of his favorite overhead tricep extensions:

The Best Overhead Triceps Extensions

• Option #1: Cable overhead rope extensions (high pulley)
• Option #2: Cable overhead rope extensions (low pulley)
• Option #3: Dumbbell overhead extensions
• Option #4: Ez-bar overhead extensions

John Meadows loves to perform overhead tricep extensions using the cable rope attachment. There are two ways to perform this exercise: you can have the pulley in the bottom position or in the top position.

Here is the low pulley variation. Check it out:

Overhead Rope (Low Pulley)

John says that this is one of his favorite ways to perform overhead triceps extensions.

The rope attachment is much easier on your shoulders, elbows and wrists than dumbbells or an ez-bar. This is important from a longevity standpoint. This exercise puts a tremendous stretch on the long head of your triceps.

John often performs high intensity techniques like iso-holds in the stretched position of this exercise to really take advantage of the deep stretch that you can get.

John also likes to use the high pulley variation of this exercise in his Mountain Dog workouts. For example:

Overhead Rope (High Pulley)

The high pulley overhead rope extension is almost like a hybrid between a skull crusher and an overhead triceps extension. This exercise puts a big stretch on the long head of your triceps. However, unlike the other variation you can use a lot of weight with this exercise.

John says this is the only overhead triceps exercise that you can perform in the middle or the end of your workout, rather than just at the end.

Part 3: Mountain Dog Arm Workouts

Now we’re getting to the good stuff! I’m going to walk you through 5 Mountain Dog arm workouts so you can see exactly how John uses his arm training principles in his workouts.

John likes to train the biceps and triceps together on the same workout. This gives him some extra options in terms of how he organizes his workouts.

Here are John’s three favorite ways to structure a Mountain Dog arm workout:

The Three Types Of Mountain Dog Arm Workouts

• Option #1: All biceps, then all triceps
• Option #2: Alternating exercises
• Option #3: Antagonistic supersets

The first option is to perform all of your biceps exercises, then all of your triceps exercises. This is a very simple and effective option.

Another one of John’s strategies is to alternate back and forth between biceps and triceps exercises. For example you could perform 3-4 sets of your first biceps exercise, then 3-4 sets of your first triceps exercise, then 3-4 sets of your second biceps exercise and so on.

This strategy lets you use more weight because you have more time to rest between exercises. It also gives you a slightly better pump in the biceps and the triceps.

The third option is to use antagonistic supersets. For example you could perform one set of biceps, rest 30 seconds, perform one set of triceps, rest 30 seconds and then perform your next set of biceps.

John says using antagonistic supersets is his favorite way to organize an arm workout. However, he does use all three of these options in his workouts.

Let’s start by looking at a simple all biceps, then all triceps workout. Check it out:

Mountain Dog Arm Routine #1

• Exercise #1: Barbell drag curl (medium / supinated grip), 3 sets of 12 reps
• Exercise #2: Preacher DB curl (supinated grip), 3 sets of 10 reps
• Exercise #3: One-arm DB curl (hammer grip), 3 sets of 12 reps
• Exercise #4: Dual rope cable pushdowns, 3 sets of 10 reps
• Exercise #5: Spongy grip cable pushdowns, 3 sets of 10 reps
• Exercise #6: Dead stop kettlebell lying extensions, 3 sets of 12 reps

Here is the training video:

This is a very simple, beginner-friendly Mountain Dog arm workout. For this workout John Meadows performs three exercises for his biceps followed by three exercises for his triceps.

John trains to failure on all 9 sets for his biceps and triceps but he doesn’t perform any high-intensity techniques like drop sets, iso-holds or eccentric reps. John follows his usual exercise sequences for both muscle groups.

For biceps he performs standing barbell curls before performing preacher curls and for triceps he performs two different variations of tricep pushdowns before performing lying triceps extensions.

Now let’s look at a more advanced version of this type of workout. Check it out:

Mountain Dog Arm Routine #2

• Exercise #1: Barbell curl with chains, 3 sets of 10-12 reps*
• Exercise #2: Standing DB curls, 3 sets of 10-12 reps**
• Exercise #3: 90 degree preacher ez-bar curls (wide / supinated grip), 3 sets of 10-12 reps***
• Exercise #4: Cable pushdown (medium / pronated grip), 3 sets of 10-12 reps****
• Exercise #5: Lying kettlebell extension, 3 sets of 10-12 reps*****
• Exercise #6: One-arm kettlebell Tate press, 3 sets of 10-12 reps

*On your last set train to failure, then drop the chains and train to failure, then drop the weight to just the bar and train to failure

**On all 3 sets train to failure with a supinated grip, then switch to a hammer grip and train to failure

***On the last set perform 3 separate 10-second iso-holds on the last eccentric rep at the top third, middle third and bottom third of the range of motion

****On the last set perform a double drop set, then perform a 10-second iso-hold in a power position with extra manual resistance from your training partner.

*****On each set train to failure, then immediately perform 10-12 pullovers using the same kettlebells

Here is the training video:

This is a more intense version of the previous Mountain Dog arm workout. John still performs 3 exercises for his biceps and 3 exercises for his triceps. However, on almost every exercise he throws in a different high-intensity technique.

John uses a crazy type of drop set on the barbell curls, a mechanical advantage drop set on the dumbbell curls and iso-holds on the preacher curls. Then for triceps he performs a crazy drop set + iso-hold for the tricep pushdowns and a mechanical advantage drop set for the kettlebell extensions.

John even throws in some novel exercises like barbell curls with chains for his biceps.

Here is John answering the question, why chains?

“The reason we’re going to add chains is just so there’s some extra weight at the top.

The chains will sit on the ground at the bottom but as you curl, the chains lift off the ground and give you more resistance at the top.”

Another one of John’s favorite ways to organize his arm workouts is to alternate back and forth between bicep exercises and tricep exercises.

Here is John demonstrating this setup in a workout with IFBB pro Fouad Abiad. Check it out:

Mountain Dog Arm Routine #3

• Exercise #1: Standing barbell curl, 3 sets of 10-12 reps
• Exercise #2: Dual rope pushdown, 3 sets of 10-12 reps
• Exercise #3: Preacher DB curl (supinated grip), 3 sets of 10-12 reps
• Exercise #4: Lying dead stop DB extensions, 3 sets of 10-12 reps
• Exercise #5: Seated DB curls (hammer grip), 3 sets of 10-12 reps
• Exercise #6: Cable pushdowns (medium / pronated grip), 3 sets of 10-12 reps**

**Train to failure, then immediately perform an overhead cable extension to failure using the same weight and cable setup.

Here is the training video:

This is another beginner-friendly arm workout. I’m not suggesting that Fouad Abiad is a beginner – just that this workout can be performed by anyone new to Mountain Dog Training.

John only uses high-intensity sets for the last exercise in this workout. Once again John follows his usual exercise sequencing rules.

Now let’s look at the third way that John likes to organize his arm workouts.

John says his favorite arm training strategy is to use antagonistic supersets. This is where you perform 1 set for your biceps, then perform 1 set for your triceps, then perform another set for your biceps. You just alternate back and forth between biceps and triceps for the entire workout.

Training this way has many advantages: it helps you recruit more muscle fibers in your arms, it improves your endurance throughout the workout and it gives you an incredible pump in your biceps and triceps.

Here is an advanced Mountain Dog arm workout that you can try. Check it out:

Mountain Dog Arm Routine #4

Superset #1

• A1: Dual handle pushdown, 4 sets of 10 reps, no rest
• A2: Ez-bar drag curl (wide / supinated grip), 4 sets of 10 reps, 1 minute rest

Superset #2

• B1: Machine preacher curl (narrow / semi-supinated grip), 4 sets of 6 reps**, no rest
• B2: Machine dips, 4 sets of 8 reps, 1 minute rest

Superset #3

• C1: 75 degree incline cable rope extensions, 4 sets of 10 reps, no rest
• C2: One-arm DB pinwheel curls, 4 sets of 10 reps, 1 minute rest

**Your training partner applies extra manual resistance on the lowering phase of each rep. Use a 3-second lowering phase on these reps.

Here is the training video:

This is an absolutely brutal Mountain Dog arm workout. For each superset John performs the two exercises back-to-back and then rests for about 1 minute before repeating the superset again.

Training antagonistic muscle groups together like this actually improves your performance during the workout and helps you stimulate more muscle growth.

In this workout John uses eccentric training on his last set of preacher curls. He lifts the weight up on his own and then his training partner pulls down on the machine on the lowering phase to eccentrically overload John’s biceps.

John says that one hard set of eccentric training per workout is more than enough to get the job done.

There is one more way that John uses antagonistic supersets for his Mountain Dog arm workouts. I call this “antagonistic giant sets.” This technique is much easier to understand if you see it in a routine. Check it out:

Mountain Dog Arm Routine #5

Giant Set Arm Circuit #1

• Exercise A1: Standing dual rope cable pushdown, 4 sets of 8-12 reps, 10 seconds rest
• Exercise A2: Standing 2-arm DB curl (supinating grip), 4 sets of 8-12 reps, 10 seconds rest
• Exercise A3: High-pulley rope triceps extension (leaning forward at torso), 4 sets of 8-12 reps, 10 seconds rest
• Exercise A4: Seated DB curls (supinating grip), 4 sets of 8-12 reps, 2 minutes rest

Giant Set Arm Circuit #2

• Exercise B1: Preacher ez-bar curl (wide / supinated grip), 4 sets of 8-12 reps, 10 seconds rest
• Exercise B2: Kettlebell lying extension, 4 sets of 8-12 reps, 10 seconds rest
• Exercise B3: Reverse cable curl, 4 sets of 8-12 reps, 10 seconds rest
• Exercise B4: 30 degree incline DB extension, 4 sets of 8-12 reps, 2 minutes rest

Here is the training video for this workout:

For this workout John is performing two different giant sets. For each giant set you are performing a circuit of 4 different exercises: 2 exercises for the biceps and 2 exercises for the triceps. This type of giant set is extremely effective for building bigger arms.

The giant sets increase the time under tension on your arms and give you an unbelievable pump.

If you are going to use this strategy then there is no need for high-intensity techniques like drop sets or iso-holds. The antagonistic giant sets will be more than enough on their own to stimulate growth.

Even with this type of workout John sticks with his usual exercise sequencing. He performs exercises like tricep pushdowns and standing dumbbell curls early in the workout and stretch exercises like preacher curls and kettlebell extensions later in the workout.

Conclusion

Mountain Dog Training is one of the most effective bodybuilding training programs ever invented. It works especially well for helping you build muscle while staying healthy and avoiding injuries.

If you are looking for a great arm training program then I highly recommend John’s Mountain Dog arm workouts.

John does a great job of sequencing the exercises to keep your joints healthy while also using different high-intensity techniques like drop sets, iso-holds and antagonistic supersets to increase the intensity of your workouts.

If you are stuck at an arm training plateau then John’s Mountain Dog arm workouts may be just what you need to take your training to the next level.

If you enjoyed this content then make sure you check out my article “Mountain Dog Training: The Ultimate Guide!”

“Only when standing at the brink of destruction does man truly realize his potential.”

Thank you for reading and I wish you the best of luck on your strength training journey!