Lesson 1: Exercise sequencing

Add a stimulation/activation type exercise first.
Examples are hamstring curls before squats.
Seated cable press before DB Bench press.
Comes down to how it feels, your goals, and your performance.
After the main movement for strength, add a more pump-focused exercise and go closer to failure.
I typically program that way in terms of volume accumulation/strength and then accessory work.

Lesson 2: Bracket nutrition around training or during your session

Research is split at best and while I don’t think it is a make or break, I have consistently better HRV the next day consuming some carbs just before training or during the session. I’ve done that experiment on myself off and on more than a dozen times and with clients.
John was a fan of getting calories before, during, and after.
Get more critical when overall calories are lower.

Lesson 3: Experiment and try things

Research can guide you but test things on yourself.
Have some way to measure it.
John would say “I may not be the most up to date on the science, but in my 30 years of doing this, I have found that X works well”
Research points the direction. Me-search provides the answers (n=1) -Sean Casey

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Thank you, John, God Bless and Rest In Peace. You are missed.

Episode 112: 3 Lessons for Maximal Muscle Hypertrophy- A Tribute To John Meadows