What Are Feeder Workouts?
The idea behind doing feeder workouts is to do a mini-workout each day completely separate from your actual workout. When doing the separate workout you use very light weight but with strict form and a large amount of reps.
By doing this you can directly target your muscles that are lagging behind. Doing this daily will induce growth in your lagging areas by giving them good blood flow.
How To Do Feeder Workouts?
Feeder workouts can be done on your rest days or training days. Your feeder workout will consist of one exercise that directly stimulates your lagging body part.
Aim for 3 sets of 50-100 reps of your chosen exercise. Make sure to not ego lift as this workout is just to increase the size of the muscle or muscle group that you want. Keep it very light, strict form, and high reps.
Example Of A Feeder Workout
While feeder workouts can be done for any body part, let’s use arms as an example. For this exercise we will target your biceps and triceps.
Get two very light dumbbells before you go to bed each night (regardless if you trained that day or not), and do 3 sets of alternating bicep curls for 50-100 reps per set. Follow that up with 3 sets of dumbbell skull crushers for 50-100 reps per set.
Do that workout every single night. If you are getting the right amount of protein and calories for your body you will notice a size increase in your arms pretty soon.
I have used feeder workouts over the years with great results. I still do them here and there to bust through plateaus when I want to make size gains.
Try that exercise out and let me know how it goes.