Ever since I found the concept of the so called feeder workouts around an year and a half ago, I immediately bought myself a relatively light weighted dumbbell and started incorporating few of them during the whole week.
I was and I am still amazed of the results I am able to achieve with this simple, awesome and to a certain extend kind of unconventional technique.
Another useful tool that seems to be completely controversial to almost everything highly recommended by today’s fitness industry.
If you are one of those who are not familiar with this specific tactic, I highly recommend you to simply google it out.
The idea of this article is to provide you a non permanent, but alternative to the feeder workouts approach you can use just in case after a while their effectiveness decreases.
I came up with it, because after few months of using them, those little pump sessions stopped working for me the same they use to when for the first time I incorporated them into my routine.
So if eventually end up in the same situation, I highly recommend you to give this approach a try.
In order to continue making progress with the development of my physique I took a decision to cut out all of the FW training during the week and replace it with 1 or 2 combination sessions entirely dedicated to my weaker areas. Currently I am at stage of my fitness journey where those are my arms and deltoids.
Many people often call that type of workouts accessory training.
In order to help you get better idea of what I talking about in the video bellow I am showing you an example of one of those workouts.
When I perform them I always start with my weakest area, in order to make sure I will prioritize it properly. In this case those are my arms. Than I move to the 2nd of importance body part, the shoulders.
Based on the exact same way of thinking, I pre-exhaust the rear and the side heads. After that I move to some presses.
As long as for the chest this is definitely not a weaker point for me. The reason why I included few sets at the end of the session is, because I do believe nothing really compliments the pump in my shoulders and triceps the same way such as some specific pectoral exercises.
Keep in mind that the whole thing with the chest work is more or less an advanced technique. It works that effectively mostly for people who already have well developed, stronger chest and weaker shoulders and / or arms.
In other words mostly for chest dominant individuals, and because of that I actually use it quite often.
Other than that I do not follow any rules, besides the fact I prefer to use some of exercises I typically never do.
It is like my body sends me a signal of what is the exact thing that needs to be done and I prefer to listen it.
On the other hand this allows my to make sure I will not leave any stones unturned specially when it comes to looking in a long term perspective. For example during week, two or even whole month. I also do not do as much volume as usual, since the goal is to actually replace the feeder training.
From 2 to 3 exercises per body part and the same amount of sets.
My focus is on the form, technique and overall contraction. I do not move a lot of weight.
Accessory session or not my goal is still the same. Achieving the best pump possible.
I observe and analyze how my body responds to everything I do. That way if there is a need I can make the proper adjustments
*Definitely encourage you to do the same.
As I have clearly mentioned these sessions are not permanent fix, but alternating between them and the FWS might be the key solution to the improvement of your weaker area.
I will stick with these sessions for at least a month and than will switch back to the feeder workouts.
Just in case you are interested, bellow is the list of all of the exercises I did:
Arms:
Standing Arm Curls 3 X 12/15.
Spider Curls 3 X 12/15.
Inclined Skull Crushers/ E-z Bar Triceps Close Grip Press
3 X 10/10
Rear, Side Deltoid work:
3 X 12/15
Chest:
Cable Cross Over & Guillotine Press:
2/3 10/12/15.
I hope that makes sense.
Yours Truly:
Peteonthebeat
Along with helping people to reach their goals, his passion is composing music and filming videos for it. By doing so he incorporates the art of scratch in his production. What makes his signature style so unique is the combination of polyphonic melodies with heavy 808’s and very technical turntable skills. Perfect examples of that are both of his albums: Jack of all Trades (Mixtape) and Magic Dice.
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