This isn’t the deep post I started off flow writing but got stuck on.It’s a fun lighthearted post on feeder workouts. Here you are.
The Idea
My PT is somewhat like a feeder workout, but it’s really just chest,quads, and calves. Chest and calves being strong points made even stronger, and quads always have been decent.
Lifting last night my buddy talked about how feeder workouts, and hitting his weak points every day are making tons of difference.
I’ve experienced this in the past, and am seeing it right now whenever i run into my friend at the gym.
Shoulders: Bad Genetics or Lack Of Effort?
I’ll admit my shoulders are small. I barely train them. 6 – 8 months or so ago I did feeders for them for maybe a month, and saw a noticable increase in width/aesthetics.
All of the kids I lift with have better shoulders than me, both naturally, and because of training. One even doing less for his than I.
My traps overshadow my shoulders, and I was thinking how aesthetically shoulder width is a weak point.
Like I said in the 1500 reps daily post , once I came up with the idea I started immediately.
The Challenge/Feeder Protocol
I set my mind on 100+ reps of lateral raises every day for at least the next 10 days using 10lb dbs or heavier. Why 10 days? Why not? It’s the number that popped into my head first.
The rules will be the same as last time with laterals. Get them done by any means necessary. I can do them as extra work at the gym, tacked onto my home PT, or as a separate home based session. If I happen to go out of town the 10’s will come with me.
As I type this, I’ve just finished today’s laterals with a quick workout of 50,40,30,20,10 with my pair of 10’s and did a few extra reps for good measure. ( Reps for good measure, there’s a post in itself)
I’m going to have to play with my form and see if I can shift them more to delt, as I feel more traps from this 1st session. But mind you yesterday’s power clean fest has my traps more awake than usual and they’re a muscle I’m natural with.
I’ll find a form that works more as intended for shoulder width.
Look For Updates/ The Next Challenge
Look for an update about completion on the 30th. As well as the next feeder challenge. Off the top of my head I think high volume Hindu squats, abs, or continue the laterals, or add rear delt raises. Maybe run the 1500 again, or a session of walking or skip rope every morning. I’m not sure yet. The decision will be cemented on the 30th.
Get those PR’s and Gains!
-J