What Are Feeder Workouts And How Can You Do It

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Feeder Workouts are a contentious topic. On the surface, they appear to be wishful thinking powered by intuition, but a closer examination reveals that they appear to take use of several well-known elements of bodybuilding.

Feeder workouts don't promise to be the be-all and end-all of muscle-building, and they were invented by a man with a shady past. If you're considering adding some of these extra workouts to your regimen, let's take a look at how they work, what the goal is, and whether or not you should bother.

What Are Feeder Workouts And How Can You Do It

What are feeder workouts

Feeder workouts are designed to enhance blood flow, add volume to lagging muscle regions, and teach you how to engage all of the muscles involved in a compound exercise. In principle, all of this is fantastic...

Hypertrophy is the process of gaining muscular mass. Basically, you're exercising your muscles to the point where they're breaking down into tiny pieces. Your body feels driven to mend the breaks in your muscle fibers, and it does so by rebuilding them larger and more efficient than before. This process necessitates a large amount of protein, as well as time and patience.

That's why it's critical to pay attention to your food, exercise program, and rest days.

You won't see the kind of development you're looking for in the gym if you don't give your body the chance to rebuild exhausted muscles. This is when we hit one of the first and most basic roadblocks. Don't put yourself under too much stress.

It's fine to include feeder workouts as long as you're not overworking your body.

Feeder workouts use low weights and high rep supersets to isolate specific muscles. If your triceps are holding you back during upper-body days, add a tricep feeder workout the next day. You'll add some calf feeders the next day if you're experiencing difficulties with your calves on your lower body day.

We're not talking about large weights here; we're talking calisthenics or five to fifteen-pound weights. And you aren't going to do many sets of these. For example, for your triceps, you might do two sets of twenty-five reps, or three sets of twenty for a larger muscle group like your quads.

You should also spend some time in front of the mirror flexing the body part that you did your feeder workouts on, visualizing how they move and interact with your other muscle groups, and then go directly to bed. According to legend, spending time in front of the mirror strengthens your mind-muscle connection and encourages your brain to send more nutrients to your sluggish muscles.

In many ways, feeder workouts go against conventional weightlifting knowledge.

Instead of allowing a muscle group to rest for a couple of days, you're essentially keeping them up for the entire week. The goal is to have your issue regions in front of your attention at all times.

Let's say you're doing a 4-day split regimen and your grip strength and calves are straining to keep up with it. Perhaps they're not seeing the type of muscular gain you're looking for.

Incorporating feeder workouts into this schedule might look like this:

  • Day 1: Work on your upper body
  • Day 2: Pulling movements for the upper body and forearm feeding exercises
  • Quadriceps, hamstrings, and calves on day three
  • Day 4: Shoulders, traps, and forearms, as well as calf feeders


Rich Piana is credited with inventing the modern-day feeder workout.

Rich Piana was a psychopath. He was completely devoted to bodybuilding. As a teenager, he earned his first National Physique Committee title, followed by two more as an adult. In 1989, he was crowned Mr. California. He even made a few appearances on television when they required someone who looked exceptionally ripped.

He put in a lot of effort to achieve his goals, and his track record showed it.

Time in the gym and his well-known feeder routines weren't the only things that pumped up his muscles. He confesses to using anabolic steroids as early as the age of 18 twice during his illustrious YouTube career. He never recommended that his audience use them, and himself frequently mentioned the terrible side effects, which he seemed to be experiencing at the end of his life.

Aside from his steroid use, he was a standout in the world of bodybuilding. His persistence and determination were the factors that propelled him to the top, and it was evident that something about his routine was distinct from that of others, and his results were undeniably outstanding.

Piana died of a heart attack in 2017. His brain was deprived of oxygen for over half an hour, and he was placed in a medically induced coma for two weeks in order to reduce the swelling in his brain. When he died, an examination revealed that his heart and liver were engorged to well over twice their normal size, something his girlfriend claimed he was aware of. He never had a toxicology analysis, so there's no way of knowing whether his usage of steroids contributed to his death, but regardless of their role in his death, it will eternally throw a pall over his accomplishments.


Let's start with an explanation of what it is. The mind-muscle link sounds like something you'd learn about during a yoga class, and you'd be right. It's just another phrase for the kind of mindfulness you experience while attempting a particularly challenging pose.

Feeder workouts are particularly good at this.

You're supposed to be doing more reps of these low-intensity exercises and then relaxing in front of the mirror flexing a muscle group that you've been doing the same exact action with for several minutes.

You're learning how to work your muscles, how to move them most effectively, what portion of your body that muscle moves, how that muscle feels when it's moved, and how that muscle feels when it's experiencing a period of enhanced blood flow. You're paying so much attention to one portion of your body that it'll be impossible for you to forget how it feels to concentrate on that muscle.

Your body and intellect are truly amazing.

When you focus your attention on a task and complete it as efficiently as possible, you'll find yourself overcoming challenges that previously seemed insurmountable. This is a well-known effect, and feeder routines are created to capitalize on it.

Consider these meditation sessions or lectures on your body's mechanical inner workings.

This is the second most contentious topic when it comes to feeder workouts. The bending and rigorous commitment to an immediate bedtime sound a little fanciful, and honestly, you can leave it out if it makes you feel ridiculous. Effective isolation and awareness for the minute details of your body are the most crucial things here.

You should be able to return to your usual workout with a greater understanding of how your lagging muscle groups were holding you back, and how to engage them effectively to get a better lift out of your workout after including feeder workouts into your regimen.


Feeder workouts are all about gaining muscle, which means you'll have to eat to stay fueled. We've already talked about how to create muscle, but if you don't stock your tank with resources to help you build muscle mass, you're not going to get very far.

This is another issue that folks may have while incorporating feeder workouts into their schedule. You're attempting to gain muscle mass in difficult locations in order to improve your lifts in your normal workout. You're wasting your time if you take this time out of your day to add a hundred more hammer curls but don't eat enough protein.

Your nutrition, just as much as the workout, has an impact on your results.

You should also bring carbohydrates to your workout to burn. It's not a test of willpower to come in without the energy to complete your routine; it's a test of futility. Your body, like everything else in the world, need energy to function. If you don't come to the gym prepared, you'll just hinder your ability to lift.

It can be difficult to decide what you want to eat next. Your brain is similar to your body, and if you've spent all of your energy at the gym, you'll have a tougher time controlling your impulses and thinking critically.

The two most important things you'll need to make informed diet decisions. Take some time to plan up a weekly menu or to prepare your meals ahead of time so you can stay on track. It would be a shame to add something as beneficial as feeder workouts only to have it all thrown away because you forgot to consume the correct quantity of protein.

What Are Feeder Workouts And How Can You Do It


Including feeder workouts in your regimen does not imply that you will never rest. It's just as necessary to have rest days as it is to keep active. You'll quickly reach a plateau if you don't work together.

Rest days don't have to be days where you sit for the entire day. You can perform some light exercise if you truly want to stay active during the week. Cardio is fantastic for rest days since it increases blood flow and helps you focus on breathing properly, which will only help you lift more during your normal workout. You require oxygen to power your muscles, and getting more of it will only benefit you in the long run.

On a rest day, cardio isn't the only thing you can do to benefit yourself.

In the long term, stretching when you're growing muscle is beneficial to your body. Maintaining your body's limberness as you acquire more and more tight muscle is beneficial in many aspects of life. If you don't have time to stretch during your warm-up, stretching on your rest days is a good alternative. This, like exercise, will improve your overall blood flow, and we all know how important that is for muscle growth and performance.


Exercises that are commonly used as feeders are exercises that you are probably already familiar with. These are isolation workouts that will target your trouble areas, so grab your lighter dumbbells and give them a shot:


The shoulders are among the most difficult muscles to bulk up.

If you want to construct a good-looking all-around physique like your favorite bodybuilders, you'll need to incorporate some shoulder feeder workouts. Use lateral lifts, shoulder shrugs, and wide grip bench presses to target your delts.

If you're going to do wide grip bench presses, remember to keep the weights light. Feeder workouts aren't about breaking a new personal record; they're about getting in a lot of reps. Don't let your ego get in the way of getting things done.


Isolating the triceps is straightforward. If you're trying to build bigger arms but they've become a stumbling block, try some easy workouts like skullcrushers or diamond pushups.

Pull-ups are also useful for tricep isolation, but it'll be difficult to get in any high-rep work, especially if you're not very adept at them.


The majority of gym-goers are undoubtedly hoping for a larger chest. The huge solid barrel chest is the mark of a fit guy, and if you want to supplement it with feeder exercises, go ahead.

The simplest method to achieve this is to lower your bench press weight and perform a high number of reps the day after your regular chest session. If you're going to do feeder exercises, be careful not to overwork yourself. It's tempting to utilize this as an extra opportunity to get in some of your biggest lifts, but that's a surefire way to fail.

Last Word

There will never be a miracle cure. Although you can't will additional muscle to appear, feeder workouts can help you boost the volume of work a given muscle group does in order to grow that muscle.

This implies that feeder workouts can be ideal for anyone, or they can be the thing that wrecks an otherwise ideal schedule if particular muscles are overworked. They'll only be useful if you choose the relevant issue areas and isolate them properly.

Feeder workouts will help you increase your overall strength, and the effectiveness of these extra exercises is determined by their cumulative effect.

They teach you about your body's mechanics in a way that other workouts don't, and you'll learn how to lift more effectively if you conduct the kind of deep dive into your anatomy that feeder workouts are silently requesting. So, if you're willing to confront this challenge honestly, go ahead and accept it.

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