How To Use Rich Piana’s Feeder Workouts For Maximum Gains

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Have you ever heard of Rich Piana’s Feeder Workouts? If you haven’t, you’ll learn all about Rich Piana's feeder workouts by the end of this article and you will gain maximum arm size. This will definitely burn out your biceps and triceps so bring your bucket if you are just starting out!

I will give full credit to the man I heard about this from, in fact, he is a well-known worldwide trainer, Wes Watson. Yes, I am giving this man the credit he deserves for telling me about feeder workouts.

Introducing Wes Watson, The Savage Who Told Me about Feeder Workouts

So you are probably wondering why I am talking about Wes when this is technically Rich Piana’s routine. Here’s why I want to briefly talk about Wes…

This is the man that told me (on top of several other people) about Rich Piana’s feeder workouts in the Zoom Call I attended. And fuck, am I glad I found out about it, because I’ve been doing the feeder workouts, they fucking kick ass my friend.

It will challenge you guaranteed. Why? Because you gotta do a high volume, low intensity workout consistently back-to-back to increase your training volume using light weights. That is what a feeder workout is my friend. By focusing on specific muscle groups, you can enhance strength and performance in heavier compound lifts.

These supersets are designed to have only two exercises but you are doing HUNDREDS of reps! Yes my friend, you will reach over 500 hundred by the end of the workout.

I recommend you take creatine after doing this workout. Creatine is the shit, I cannot recommend any better way to look diced as fuck.

Feeder Workout's Are Designed For Muscle Growth

This is designed to be done after your usual workout routine. And it’s designed for muscle growth guaranteed.

Although it won’t be sufficient enough to help you build a strong physique, you will definitely build muscle mass if you do this for example after Chest, Shoulders, and Triceps. Feeder workouts can prolong muscle protein synthesis, enhancing the anabolic response to your training sessions.

Training for more volume does increase lactic acid my friend, and this is why I encourage you starting out to do lighter weights. You’ll find that some people say 15 pounds on the skullcrushers.

But as a personal trainer, I encourage you to start out small, you can’t just overwhelm yourself. If you overwhelm yourself, you’ll likely start doing it and trigger what is called DOMS. That means delayed onset muscle soreness.

You don’t want that my friend. I want you to train smart because I’ve seen people hurt themselves when they ego lift.

What is a Feeder Workout?

Listen to this video my friend. You’ll hear it from the man himself, Richard Piana. Rich Piana's Feeder Workouts are a highly effective method for achieving fast muscle growth, particularly for arms. The idea is you feed the muscle a shit load of blood and the more it’s pumped, the muscle expands.

Coined by bodybuilder Rich Piana, feeder workouts can help improve muscle size by constantly providing or feeding the muscle, with more nutrients, blood flow and oxygen.

Increased blood flow provides essential nutrients and oxygen to the muscles, promoting growth and enhancing the mind-muscle connection. Plus a good feeder workout can have the side benefit of stronger mind muscle connection.

The feeder workout is designed to pump blood into the targeted muscle, which flushes oxygen and nutrients into the muscle fibers to help them rebuild and grow.

Why Increase Training Volume?

Feeder workouts are rarely discussed when discussing muscle growth. However, they represent an incredibly effective way to increase training volume without overtaxing your central nervous system (CNS) or muscles the way that high volume.

The reason for this is that you’re increasing training volume, which your muscles adapt to by growing bigger and stronger, but in addition to getting stronger, you also establish a stronger mind-muscle connection, or an increased “awareness” of which muscle should be working during a given exercise.

I generally recommend doing the feeder workouts for the specific muscles for 4-6 weeks. The feeder workout is excellent for bringing up a lagging muscle group by increasing blood flow and addressing specific muscle weaknesses.

Feeder workouts are traditionally performed in addition to your normal workout routine. This means that you are doubling up on workouts, I encourage that you improve upper body mobility.

Why Do Feeder Workouts Work?

Extended Protein Synthesis Feeder workouts prolong, or extend, the amount of time increased muscle protein synthesis occurs in a muscle group.

Normally, when a muscle group is trained, protein synthesis is elevated for roughly 24 hours and returns to normal levels around the 36-hour post.

Feeder workouts are quick, high-volume, light weight workouts, that can help increase blood improve muscle size and strength. By focusing on specific muscle groups, such as triceps or calves, and incorporating lighter, high-repetition exercises, individuals can enhance strength and performance in heavier compound lifts. Coined by bodybuilder Rich Piana, feeder workouts can help improve muscle size by constantly providing or feeding the muscle, with more nutrients, blood flow and oxygen.

Rich Piana, love you brother, you are an inspiration to all of us, this article is my tribute to you, however, I will give credit to Wes for the introduction.

When Should You Do Feeder Workouts?

There’s no rigid protocol that says exactly when or how often a feeder workout should be done, and there are many different ways to incorporate them into your training program. You can choose an area of the body that you want to focus on for the next 6-12 weeks.

For this article, this is particular muscle group we are going to work is the triceps and biceps. Rich does say to use 15 pounds, but as you’ll find later in the article, that’s not a good starting weight to use.

The right time of day to do this is later in the evening. The rate at which you build muscle depends on several variables related to resistance training, such as training volume, load, workout intensity, and duration.

Feeder workouts can help promote muscle growth by causing micro-tears in the muscle fibers, which is essential for the repair and growth process, leading to larger and more efficient muscle fibers over time.

Maximizing muscle growth through training will also depend on how many sets and reps you do. Training for maximal muscle growth requires higher volume training and more intensity, with minimal rest periods.

Feeder Workouts for Arms - Let’s say you want to beef up your biceps and triceps. You’re following a 5-day push pull legs routine, which involves training your upper body and lower body twice a week.

Read More: Command More POWER & Get Physically Attractive

What Weight Should You Use?

Great question my friends, this workout I am giving you is specifically for arms, however, as I said, I really want you to go as light as possible starting out with light weights for feeder exercises as this is in addition to your regular workout routine.

While those light dumbbells and resistance bands might not be enough for a “proper” workout, they’re ideal for some light upper body feeder exercises. Incorporating lighter weights can enhance recovery and muscle growth by focusing on high repetitions and lower intensity.

Related Article: Optimal Training: How to Build Optimal Strength

Monday : Push (Gym)

Tuesday : Pull (Gym) Feeder Exercises (Home)

Wednesday : Legs

Thursday : Push (Gym) Feeder Exercises (Home)

Friday : Pull

Saturday : Off

The two exercises you will be doing are skull crushers and hammer curls. However, I am going to give you a guideline to follow if you want to target a different muscle group for a different feeder workout.

• 5-8 pounds for lateral shoulder raises.

• 10-15 pound dumbbells for arms.

• 45-95 pounds for chest and back with a barbell.

• 100-200 pounds for legs and calves using leg press or calve raise machines.

This is an excellent way to gain muscle as a hardgainer my friend.

Benefits of Incorporating Feeder Workouts into Your Routine

Incorporating feeder workouts into your routine can have numerous benefits for muscle growth and overall fitness. Some of the benefits include:

• Increased Muscle Protein Synthesis: Feeder workouts can help stimulate muscle protein synthesis, which is essential for muscle growth and repair. By keeping your muscles engaged and active, you prolong the anabolic window, allowing for more muscle protein to be synthesized.

• Improved Muscle Growth: By increasing blood flow and nutrient delivery to the muscles, feeder workouts can help promote muscle growth and development. The constant influx of nutrients and oxygen helps your muscle fibers rebuild stronger and bigger.

• Enhanced Muscle Recovery: Feeder workouts can help reduce muscle soreness and improve recovery after intense workouts. The increased blood flow helps flush out metabolic waste products, speeding up the recovery process.

• Increased Training Volume: Feeder workouts can help increase training volume without overtaxing the muscles, which can lead to improved muscle growth and strength. By adding these low-intensity, high-rep sessions, you can boost your overall training volume without risking overtraining.

• Improved Mind-Muscle Connection: Feeder workouts can help develop the mind-muscle connection, which is essential for effective muscle growth and strength training. The repetitive, high-rep nature of these workouts helps you focus on the targeted muscle groups, enhancing your ability to engage them during heavier lifts.

Creating a Feeder Workout Routine

Creating a feeder workout routine is relatively simple and can be tailored to your specific fitness goals and needs. Here are some steps to follow:

• Identify Your Lagging Muscle Groups: Determine which muscle groups need the most attention and focus on those areas. Whether it’s your biceps, triceps, or any other muscle group, pinpoint the areas that need extra work.
• Choose the Right Exercises: Select exercises that target the specific muscle groups you want to work on. For example, if you want to work on your biceps, choose exercises like bicep curls and hammer curls. Make sure the exercises are effective in pumping blood into the targeted muscles.
• Determine the Right Weight and Reps: Use lighter weights and higher reps (50-100 reps) to focus on muscle endurance and growth. The goal is to keep the muscles engaged without causing excessive fatigue.
• Create a Schedule: Decide how often you want to do feeder workouts and schedule them accordingly. You can do feeder workouts every day or every other day, depending on your goals and needs. Consistency is key, so find a schedule that works for you and stick to it.

• Start with a Small Routine: Begin with a small routine and gradually increase the intensity and volume as you get more comfortable with the exercises and routine. This will help you avoid injury and ensure steady progress.

Tips for Effective Feeder Workouts

Here are some tips to keep in mind when doing feeder workouts:

• Focus on Proper Form and Technique: Make sure to use proper form and technique when doing feeder workouts to avoid injury and ensure effective muscle growth. Proper form ensures that the targeted muscle groups are being worked effectively.
• Use Lighter Weights: Feeder workouts are designed to be low-intensity, so use lighter weights and focus on higher reps. This helps in increasing blood flow and nutrient delivery to the muscles without causing excessive fatigue.
• Increase Blood Flow: Use exercises that increase blood flow to the muscles, such as leg curls and leg extensions. The goal is to pump as much blood into the muscle fibers as possible to promote growth and recovery.
• Target Specific Muscle Groups: Focus on specific muscle groups and use exercises that target those areas. This helps in addressing any weaknesses and improving overall muscle balance.
• Keep It Short and Sweet: Feeder workouts should be short and sweet, lasting around 10-20 minutes. The idea is to get a quick pump and increase blood flow without overtaxing the muscles.

Common Mistakes to Avoid with Feeder Workouts

Here are some common mistakes to avoid when doing feeder workouts:

• Using Too Much Weight: Feeder workouts are designed to be low-intensity, so avoid using too much weight and focus on higher reps. Using heavy weights can lead to fatigue and increase the risk of injury.
• Not Targeting Specific Muscle Groups: Make sure to target specific muscle groups and use exercises that target those areas. This ensures that the muscles you want to improve are getting the attention they need.
• Not Increasing Blood Flow: Use exercises that increase blood flow to the muscles, such as leg curls and leg extensions. The goal is to pump as much blood into the muscle fibers as possible to promote growth and recovery.
• Doing Too Many Feeder Workouts: Avoid doing too many feeder workouts and give your muscles time to recover and grow. Overdoing it can lead to fatigue and hinder your progress.
• Not Incorporating Feeder Workouts into Your Regular Routine: Feeder workouts should be incorporated into your regular routine to ensure consistent muscle growth and development. Make sure to balance your feeder workouts with your regular training sessions for optimal results.

By following these guidelines and avoiding common mistakes, you can maximize the benefits of Rich Piana’s feeder workouts and achieve maximum gains in muscle size and strength.

Rich Piana's Feeder Workouts for Arms

So as I said, these are the exercises you are going to do my friend, Skull Crushers and Hammer Curls.

Rich Piana says that, “feeder workouts are the single most effective training technique to increase muscle size fast.”

Feeder workouts work by promoting muscle pump, blood flow, and nutrient infusion without causing muscle exhaustion, which helps in muscle protein synthesis and growth. These workouts are particularly effective in enhancing muscle mass in targeted areas like the arms.

We can agree that most body builders have been on steroids, however, Rich Piana had his own gnarly way of achieving this crazy intense look, and that is his feeder arm workouts.

And this is word for word what Rich Piana say’s to do brother:

“Using 15 pounds with no rest three times in a row. No squeeze, no rest, just pump the arms.” -Rich

Skull Crushers - 100 Reps

Hammer Curls - 60 Reps

That means you must do this three times brother! After the 160 reps, my tip to you is to shake out your arms.

You'd be wise you pull the fucking trigger and do this workout as this is in my program Alpha Body Blueprint.

And then jump back in to do this two more times. Now if you are crazy like me, you can to this four to five times.

What Should I Eat?

I encourage you to go through my weight loss foods article. Even though it’s designed for weight loss, the foods in that article are high in protein such as quinoa, chicken, 93% ground turkey.

Never overlook nutrition my friend, I’d say this is more important that the workout itself. Adequate protein consumption is crucial as it supports muscle protein synthesis, which is essential for muscle recovery and growth. During resistance training, muscle fibers undergo micro-tears, and proper nutrition helps repair and grow these muscle fibers, leading to larger and more efficient muscles over time.

So take this workout for what it is, an amazing pump and you’ll get more out of it when you take in to account your food intake.

More importantly, never overlook this part to your fitness journey. Check out this Healthline article for any more questions you have on nutrition.

Do not overlook the importance of good nutrition on top of using this arm feeder workouts in your workout schedule. You need to eat the right foods and that is chicken, steak, pork, and lean ground turkey.

The Takeaway: How to Use Rich Piana's Feeder Workouts

Listen to this video my friend, again, Rich Piana is educating this man on what feeder workouts have done and how they have changed this body builder's life.

You are guaranteed to gain muscle size. And if you want to do it the way Wes Watson taught me, do this before you go to bed every night.

I also encourage you to not forget supplementation either, having good protein before bed can and will maximize your muscle recovery.

The takeaway is to not forget that you do this workout after you do your normal workout, this means you will be doing doubles, but it's 100% worth it for you to get maximum results my friend!

Feeder workouts help in repairing muscle tissue by providing more nutrients, blood flow, oxygen, and promoting protein synthesis, which leads to increased muscle size and strength. They are particularly effective for addressing lagging muscle groups, enabling better performance in compound lifts by strengthening these weaker areas.

Feel free to leave your comments, concerns and questions below. See you legends next time.