Sample Feast Phase Workout Template

[RobRegish]

Fantastic! Yes, that's right.

Not a huge fan of standalone tricep work. You get PLENTY doing all that pushing.

For abs, I favor static holds. Attach a handle to a high pulley. Kneel on the ground with cable/handle behind the head. Have partner assist you into the crunch position with MAX weight.

Two holds of 10-15 sec gets it done..

[peb5048]

Could I also do static holds for abs after workouts 1-5?

A. Yes but don't over-do it

[bull]

sorry for the silly question guys but can someone tell me what a edt block is cheers

See the stickie: "How to construct your EDT Blocks"

[peb5048]

Could I also do static holds for abs after workouts 1-5?

You could, but it's easy to overwork that movement and compromised your lower back since the abs will be weaker. Word to the wise

[jetlirj]

so do i do the "day 1" workouts mon tues thur or what?

[RobRegish]

I'm confused as to what you're referencing.

Workout #1 of workouts 1-5 usually takes place AFTER eating up for 3 days.

So let's say you start Famine on a Monday. You finish on Friday. You eat up Sat, Sunday and Monday.

Workout #1 starts Tuesday. Does that help?

[jetlirj]

day 1 workouts start tuesday but what do i do for the rest of the week?

[RobRegish]

Eat up big and lift hard. Make sure to rest enough!

You'll get there

[RobRegish]

Many have requested so John, please post as a sticky:

IMPORTANT NOTICE

If you feel sick, off or just "not right at any point during famine DISCONTINUE. You can't make gains if you're sick and HEALTH is PRIORITY #1 around here. If it wasn't we'd all be using PH's/AAS. And that's not going to happen in BP, at least not here...

SUGGESTED FEAST PHASE TRAINING TEMPLATES

NOTE: You may add EDT blocks to the below (dedicated to bi's/tri's, abs etc). These are just suggestions. I do focus on pouring the most you have into the biggest muscle groups because I feel this is where most of your training energy should be focused. So no, you're not missing anything. BP is flexible though, so I've got your plan.

To refresh, the typical BP Feast training template revolves around 2 programs, a 5 workout HIT transition leading into a new 1RM for bench and squat and then German Loading Pattern #1. I've sketched out the following suggestions for you below:

On the 5 workout HIT Feast Transition

Suggest a one on, two off frequency to start. Insert an extra rest day if necessary:

DAY 1

Workouts 1 - 5

- Bench press for as many as you can get in the 8-10 rep range. NOTE this is ONE set (after warmups).
- Immediately perform a set of heavy dumbell pullovers* (8-10 reps).
- Focus on maximally stretching the muscle at the bottom of the movement.
* Should be performed on a SLIGHT incline bench. If using an adjustable bench,
incline it one notch.

EDT BLOCK - sets performed back to back

Incline DB presses
Tbar rows

KEY POINTS

- Alternate antagonistic muscle exercises in jump set fahion
- Staley's generally uses 15-20 minutes, (called a PR Zones).
- You perform just this ONE PR Zone per workout.
- Your target weight is one that you can do 10 clean reps with.
- You will begin with alternating sets of 5 or 6 reps.
- As you tire, you may reduce set reps to 4 then 2 and end with singles.
- Your goal is to do as many reps with good form as possible in the PR Zone.
- Do not work to, or near failure in the early sets.
- You may reach failure at the end as you try to beat your previous record.
- Once able to do 20% more reps than your prior workout, increase load 5% and begin again.

THEN

- Squats for as many reps as you can get in the 8-10 rep range. NOTE:
This is ONE work set after warmups.
- Followed immediately by a set of stiff legged or Dimel deadlifts (8-10
reps).
- Focus on maximally stretching the muscle at the bottom of the
movement.

EDT BLOCK - Sets performed back to back

Romanian Deadlifts
Leg Sled

Same points as above per the KEY POINTS section.

For workouts 2-5, follow the same template but please note the rep range variations inherent therein. For example, workout #4 is a de-load. You're back into a higher rep range (6-8 reps) vs. 2-3 reps in workout 3. I think you'll understand after looking at it more closely found on pages 14-15 of The Blueprint.


GERMAN LOADING PATTERN #1

On the 6 workout German Loading Pattern if peaking 2 lifts (BP and SQ, lets say). Suggest a one on, two off frequency to start. Insert an extra rest day if necessary:

DAY 1 - Bench Press

1.) Perform your 6 sets of German Loading Pattern 1. Take adequate rest between sets to ensure complete intra-set recovery.

2.) Perform the following stretch position supersets in EDT fashion

Decline dumbell bench press immediately into;
Seated cable rows (horizontal rows)

4 rounds of each with 2-3 minutes in between sets. The particulars;

- Alternate antagonistic muscle exercises in jump set fahion
- Staley's generally uses 15-20 minutes, (called a PR Zones).
- You perform one PR Zones per workout.
- Your target weight is one that you can do 10 clean reps with.
- You will begin with alternating sets of 5 or 6 reps.
- As you tire, you may reduce set reps to 4 then 2 and end with singles.
- Your goal is to do as many reps with good form as possible in the PR Zone.
- Do not work to, or near failure in the early sets.
- You may reach failure at the end as you try to beat your previous record.
- Once able to do 20% more reps than your prior workout, increase load 5% and begin again.

3.) Finish with static holds

Decline barbell bench press: Hold as much weight as you can in the strongest range (1-2" below lockout) for 5-10 seconds. Perform two static holds in this fashion

DAY 2 - SQ

1.) Perform your 6 sets of German Loading Pattern 1 for the SQ. Take adequate rest between sets to ensure complete intra-set recovery.

2.) Perform the following movements in EDT fashion as above:

Romanian Deadlifts
Leg sled

There will be no static holds or other likely other work done for this workout. It's absolutely exhausting with big muscle groups being force fed total tonnage in very, very generous amounts due to utilization of movements that permit massive overload.

Hope that helps..

[seriousbsnz1214]

These EDT blocks have me all confused.

Do they have to be incorporated into the BP, or can i just use the loading patterns you layed out as this will be my first run?

[RobRegish]

You can just run the loading patterns. Do tinker with an EDT block though, OK?

I think you'll find it comes easy. A little experimentation and you'll be addicted. Doubly so once you see the benefits they bring!

[beefcake66]

Is there an easier way you can write out that workout...?
It doesn't make a whole lot of sense as is...

Workout 1-5... Do it, rest 2 days, repeat?

Ex - Is this right??

Bench Press Warmup
Superset:
1 set: Bench Press 8-10 reps (as much as you can)
1 set: Heavy DB Pullovers (8-10reps)

Superset:
Incline DB Press
T-Bar Rows

Squat Warmup
Superset:
1 set: Squat 8-10 reps (as much as you can)
1 set: SLDL 8-10 reps

Superset:
Romanian Deadlifts
Leg Sled

Remember to follow all the keypoints you listed and follow the rep range variations in the book...

Is this workout required, or can we use whatever program we want?

[Big.jazayrli]

https://bodybuildingsupplements.com/phpB ... .php?t=730

check out that link beefcake

[beefcake66]

Uh, Thanks...

I'm pretty sure I've read all of that already.

So I guess I missed something?