Big arm workout
Rich’s Piana’s Feeder Workout for Big Arms:
This workout is about create hypertrophy with high reps and light weight. We will talk about some other routines which follow the same principle to increase muscle mass of different body parts.
This is known as Feeder Workout idea is you’re “feeding” the muscle by “pumping” it with fresh blood and oxygen which helps teaches the muscle to grow.
Using 7kg/15lb dumbbells with no rest 3 times in a row.
- Skull crushers – 100 reps
- Hammer curls – 60 reps
This principle can be used for calves
You can do standing calves raises 100 reps each day for 30 days no weight. If can do on some form of step to get full stretch. Bonus one does leg calves raises every day 100 reps legs each day
Abs do vacuum every day for 30 days.
This is slightly different as this abs rountine is about increase muscle mass per say its about creating shrink wrap effect on your abs. Vacuums is an incredible exercise to help make waist smaller. They do hurt when you are do them right.
- Vacuums 3 sets 20-30 seconds
However As you progress shoot for a full min
Can try this principle with other body parts.
- Shoulder Press – 100 Reps
- Rear Lateral Raises – 50 Reps
You could probably use 15-pound dumbbells for shoulder press. 5-8-pound dumbbells (or less!) might be best for the lateral raises.
Yes, this 30 days without rest
We also have what are call modified feeder workout. I have done this myself out of necessity. I was doing feeder workout for my arms however I didn’t of dumbbell at home. So, what I done is 3 times I was in gym I don’t the exact workout but only three times in the week. I was at gym and it was last thing I done at gym and then maybe some foam rolling and light stretching after.
