At this point, take another short pause before going for one to four more (as many as you can get) reps. The feeder workout is a single all out rest-pause set where you complete a set of 6-10 reps taken to failure, followed by a short break (just long enough for you to take three to four slow, deep breaths), and immediately continue on to failure a second time (you should get somewhere between three and six additional reps, depending on the level of muscular endurance and the muscle fiber composition of the particular bodypart). We have included feeder workouts for the shoulders, lats, and calves – full development of these body parts are essential in developing a classic physique.
Feeder Workouts:Ī feeder workout is performed two days after your primary workout for a specific bodypart. Exercises where you should use the Double Progressive System are marked **. Then add weight and start over at the lower end of the rep scheme. Gradually increase the repetitions, usually adding one rep each week until you reach the top number of suggested reps for each set of a particular exercise.
Start at the low end of the suggested rep range. Exercises using the Pyramid system are marked with *. Once you reach 6 reps add weight to the final 3 sets (which will earn a star on each of these sets next time) and start back at 4 reps on set #5. Here’s where you can earn stars in your training journal. Set 4: 6 reps – use a weight you could get 6 – 8 reps with but stop at 6 Set 3: 8 reps – use a weight you could get for 9 – 12 here but stop at 8 Set 1: 12 reps with a very easy warm-up weight – not all you can do for 12 reps Finish a bodypart in record time and you get another star. A 10 Star workout means you did an extra rep or used more weight on at least ten sets during your workout. Every time you use a heavier weight than before on a set, get more reps with a particular weight, or complete a series of sets in less time give yourself a star in your journal. Use the “star method” to track your progress. It can be a spiral notebook or as fancy as you like. Use a workout journal to keep your progress on track. It is very important to work each muscle through its fullest range of motion using complete extension and contraction on each exercise. Decrease rest intervals between sets – if your strength seems to have plateaued as you get closer to your contest, performing the same number of sets in less time becomes a very valuable form of progress.
There are three parameters of progress that you should be concerned with during both Phase 1 and Phase 2 training:
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