I also had some concerns how a natural lifter would be affected by the mountain dog training. I decided to give it a try because of John's claim that his programing would allow you to gain size while keeping you injury free, which for me was a big point seeing how I had separated my shoulder during college hockey. I went from training with 5/3/1 method, which was great for increasing my strength but lead to pain in my shoulder after 6 cycles.
And I can honestly say that after completing two training cycle of Meadow's program, I don't think I will be switch to a different program anytime in the near future. Meadow's program allowed me to gain noticeable difference in my legs, shoulders and arms. I also no longer have pain in my shoulder after a chest and shoulder day.
But the negatives of the program are; it has had an adverse effect on my strength level due to moving the main lifts from the beginning of the workouts. I can say that I had to focus a lot more on recovery than I ever had to with 5/3/1. With 5/3/1; I could use foam roller after the workouts and be perfectly fine the next day without muscle soreness, I could get a bad night of sleep and still recover fairly well.
With MD training; I had to up my usage of the foam roller, if I didnÃ¢??t sleep atleast 8 hours I felt like I was experiencing rigamortis. But once I figure out the proper recovery method to include with MD training, which was 10 minutes of foam rolling the night before on the target muscle groups and 10-15 minutes after the workout, I didn't experience any overtraining warning signs.
I'm still sort of baffled how IÃ¢??m able to recovery. So I decide to check my food and workout logs to see if there was any major difference between my time with 5/3/1 and MD. And after reviewing the logs, there was no major difference in calories consumed, cardio time or GPP work with the sled. The only thing I can think of is that my training volume throughout college makes it conducive for me to use a higher training volume method for hypotrophy.