Learn about Mountain Dog strength and volume training

Author: Michal Kraml

Training plan

19.12.2023

12 minut čtení

We bring you a detailed description of Mountain Dog strength and volume training directly from the creator John Meadows. This workout works and has worked for many people in developing muscle mass, but also to increase strength. As the creator of the Mountain Dog workout, even he acknowledged that this training plan can be a bit brutal.

John Meadows on Mountain Dog Training

Over the years I've received hundreds of hate mail and messages from readers and clients telling me that training their legs caused them so much pain they couldn't walk up the stairs or even sit on the toilet. And for the last time, no, I do not own stock in any brand of adult diapers. Therefore, many have labeled Mountain Dog training as a training system for advanced exercisers who have exhausted most traditional methods. I basically agree. It's like dieting where we try to get the most out of the minimum. In other words, why destroy yourself with Mountain Dog leg training, and having to be wheeled out of the gym on a bed when a simple linear workout would do?

But then there's that huge category of so-called intermediate exercisers. They're bigger and stronger than complete beginners, but not yet good enough to think about bodybuilding or triathlon. Are they ready for Mountain Dog training? Maybe yes, maybe no. Because of this, I'll break down my classification system for beginner, intermediate, and advanced exercisers:

Beginner

Less than two years in the gym.
Little strength. Does not bench or squat own weight.
Not coordinated enough to perform complex exercises well. Requires consistent guidance.
Often doesn't feel the target muscles working.
Does not understand most commands such as "bring elbows in" or "chest out."
Appearance varies widely but usually shows very little fullness or roundness. muscle bellies, vascularity, or straining. Sometimes there is even a so-called skinny fatty.

Slightly advanced

Usually two or more years in the gym.
Performs basic complex exercises decently.
Feels most muscles working well.
Understands most basic verbal instructions.
Decent strength. Can probably do a few reps on the bench with his own weight (or something close to 14 kilograms to his own weight for women), and on the squat with decent technique his weight plus 45 kilograms for a few reps (or his weight plus 11 kilograms for women).
Appearance shows signs of good development, usually described as athletic. May have several muscle groups with good sculpting, size and fullness. Again, this varies considerably.

Advanced

Five or more years in the gym
Performs basic complex exercises very well. Understands how to use machines and adjust their body to target specific muscles.
Understands details such as proper elbow path for the deadlift. Has a good awareness of movement.
Has successfully tried crash series, supersets, and other intensification techniques.
Mentally resilient because he has overcome stagnation.
Feels most muscles working well.
Understands verbal instructions very well.
Appearance may vary, but some stretching, vascularity and muscle development can be observed in non-traditional locations such as hamstrings and rear delts.

More about beginners

To sum up, as a beginner you don't need to be crazy. Try to master the basics like squats, deadlifts, bench press, leg press, biceps big axis lifts, triceps pulley press, etc. You will grow and get stronger just by doing the basics and trying to add weights or reps.

You should focus on beating your notebook and perfect technique. Don't let the weight dictate technique - technique should be consistent and near perfect. There is beauty and growth in simplicity.

Tlaky na prsa

Mountain Dog for intermediate

Now it's time to burn volume and intensity like superman, right? Not so fast. At this point, I'm going to put a light challenge in front of you with some intense sets and add some volume, but it won't be anything advanced.

This is simply how I explain the main difference between advanced and moderately advanced training.

Volume of work

Volume is less for intermediate. See the table below for a traditional 12 week program:

	Phase 1 (weeks 1-3)	Phase 2 (weeks 4-9)	Phase 3 (weeks 10-12)
Moderately Advanced	6-8 series*	8-12 series*	6-8 series*
Advanced	9-12 series*	12-20 series*	7-10 series*

* depending on lot size.

Why so careful? Again, it's all about getting the most out of the minimum. An intermediate program is still a step up from what a beginner would do, but it's not as much as an advanced program. However, it's still extra workload and muscle breakdown that sets the stage for consistent gains.

What deloads?

For an advanced program, I recommend giving yourself an easier week or a week of not working out at all if you think you need it.. if you've given it your all, you'll probably need some kind of break.

For intermediate programs deload is usually not important. Although you are working harder, it's not so hard that you overtrain.

What about the frequency of the workout?

For advanced exercisers, I often create five or even six-day training programs. Advanced exercisers usually have better supplementation and diet than intermediate exercisers, which is another factor that allows them to work harder.

Intermediates will not train more than the normal four days a week. This helps build fitness and creates good training and lifestyle habits. Create habits now because they will become a necessity when you are ready to move up to the advanced level.

For advanced programs, never plan two of the same workouts in a row. During this period of your training, you must constantly look for ways to shock your body. The simplicity that got you to the advanced level is no longer a good idea to outsmart your body's adaptive abilities.

For the intermediate level, we will keep the basic exercises always at the same point in the workout (usually the second exercise performed). We will vary their execution, but they will be there every week.

Trénink benchpressu

Here are some examples:

Intermediate Chest Training: Week 1 (8 work sets)

	Exercise	Series	Repetition
A	One-handed push on the positive bench	3	8*
B	Bench press on positive bench	4	12, 10, 8, 6**
C	Twist press with one-arm bench press	3	10

* after pyramid to heavyweight
** last 2 sets are considered working

Intermediate chest training: Week 2 (8 working sets )

	Exercise	Series	Repetition
A	One-handed pressure on the negative bench	3	10*
B	Bench press on positive bench	4	10, 8, 6, 4**
C	Ladder push-ups	2	Fail
D	Stove minor dips	1	Fail

* after pyramid to heavyweight
** last 2 sets are considered working

You can see that the basic exercise remains in second place. Probably the whole program will stay there with only slight variations in the number of reps and technique used. This will allow the trainees to focus on a good basic exercise and increase strength. Eventually they will progress to the advanced level and their load will still be important, but not as important as the intensity generated during the series.

Compare that to two weeks of advanced training:

Advanced Chest Training: Week 1 (10 work sets)

	Exercise	Series	Repetition
A	One-handed push on the positive bench	4	8*
B	Bench press on positive bench	5	12, 10, 8, 7, 6**
C	Twist press with one-arm bench press	3	10

* after pyramid to heavyweight
** last 3 sets are considered working

Advanced Chest Training: Week 2 (12 working sets)

	Exercise	Series	Repetition
A	One-handed pressure on the negative bench	3	10*
B	Bench press with reverse band**	5	5
C	Ladder push-ups	2	Fail
D	Stove minor dips	2	Fail

* after pyramid to heavyweight
** pyramid with 5 x 5 rep scheme

As you can see, the entire exercise selection changed the second week and will change again the third week.

Tlaky na lavici

Intensity

With intermediate students, I'm slowly starting to add intensity to the programs to give them a little nudge as they progress.

As you can see in the table below, the main difference between intermediate and advanced exercisers is phase 2. I believe that the advanced should have tried just about everything at this stage, but I hold back a bit for the intermediate because they are just getting used to doing the intensification techniques every week.

	Phase 1 (weeks 1-3)	Phase 2 (weeks 4-9)	Phase 3 (weeks 10-12)
Moderately advanced	6-8 series* One of these series can be a crash series, with breaks, series with partial reps, etc. This prepares the groundwork for Phase 2.	8-12 sets* Two or three of these series can be brutal crashed, with breaks, series with partial reps, etc. This prepares the groundwork for Phase 3. Compared to Phase 1, we've added intensity. We did this logically and slowly.	6-8 sets* Two or three of these will be very intense. Overall, there is less series to help recovery from Phase 2, which should be very difficult. In this period in lower volume most people grow the most.
Advanced	9-12 sets* Two or three of these sets can be crashed, with breaks, sets with partial reps, etc.	12-20 series* 4-10 of these series may be crashed, with breaks, series with partial reps, etc. This is where the work is done. My goal is to take you to the edge of overtraining and bring you back.	7-10 sets* Two of these sets can be crash sets, with breaks, sets with partial reps, etc. Here again, most people see good increments, because with less volume we allow the body to grow after Phase 2.

*depends on the size of the batch.

Bands

If used correctly, bands (rubber bands) are a great way to add intensity to your workout. They're not used very often in bodybuilding, but I've adapted them to suit volume training. I also like to use chains when they are available.

	Phase 1 (weeks 1-3)	Phase 2 (weeks 4-9)	Phase 3 (weeks 10-12)
Moderately advanced	No bands	A few sets with bands, primarily to learn technique and add a little intensity.	No bands
Advanced	No bands	Six weeks of very structured work with bands and adding weight each week. Six proper weeks will bring you to the edge of overtraining or beyond.	No bands

Last time on intermediate

Although this is a training article, I must also mention the value of proper diet and supplementation.

As your training gets more challenging, your training intensity and volume increases. Your body needs fuel; it needs a quality diet and sometimes supplements for maximum results to come.

If you want great results, you always need to pay equal attention to training and diet. If you have a poor diet, I promise my program won't do much other than teach you some interesting exercises. If you have a top-notch diet, you will see results, I guarantee it.

Getting from beginner to advanced is a major milestone, and it's at that point that avid bodybuilders start to move away from the mass of recreational exercisers. However, jumping straight from basic training to Mountain Dog madness is unwise, unnecessary and counterproductive.

Try some of these intermediate steps, and get your body a little closer to the advanced level!