Feast, Famine, and Ferocity Diet Part 3: The Feast Program
The Feast Program(4 weeks)
The logic here is simple- you’re going to lift
so heavy and brutally that if you were participating in an orgy filled with
obese people at an Acacia Strain concert, you’d… I have no idea where I was
going with that. The first exercise in every workout is all about
strength, and the remainder is about hypertrophy.As everyone already knows, both are getting
worked all the time, but the primary focus is maximal strength and then
hypertrophy, respectively. As with the Famine workout, if you have
something you’d rather try, have at it- this stuff isn’t set in stone.Hell, if you want to tackle Eddie Hall’s 13.5 hour a week insanity, be my guest- you’ll never know how your body will respond unless
you try it, no matter what the 150lb pussies on your favorite website of choice
for pointless discussion of training techniques is.
You’ll notice there are no loading protocols
because you’re expected not to be a complete puss for a few weeks. Go
heavy as hell.Take whatever rest period
you need to attack the next set.
1/2 Squats– 12
x 2 (10 second holds at the top of the rep) (apparently the internet calls
these Anderson squats now)
Wide Stance Good Mornings– 3 x 6 (go heavy on these to bring up your glutes and hams)
Hamstring Curls– 5 x 10-15
Calf Raises– 4 x
Pullups / Chinups– 5 x max
Bench Press / Floor Press– 10 x 2; 2 x AMRAP with 60% of your work set weight and a wider
Weighted Dips– 4 x
Unweighted Dips– 2 x AMRAP
Military Press– 5 x
12 (do these reps short and fast. You’re not locking out on them, but
keeping constant tension on the muscles and firing them off as quickly as
Superset of Rope Pushdowns and Overhead
Extensions– 5 sets with the weight you would use for sets
of 12 on pushdowns and do AMRAP on both.
If that doesn’t get your
ass to the gym on the regular, nothing will.
Pull– 10 x 2 (I don’t care
if these are high pulls, deadlifts, hex bar deads, rack pulls, or whatever.
The what doesn’t matter so much as the why, and the why is because heavy
pulls are the reason you have arms and hands)
Bent-Over Rows– 6 x
6 (again, the style you use matters not at all- the effort you put in does)
Face Pulls / Bent Over Laterals– 4 x 20 (the key here is working
Hammer Curls– 4 x
Barbell Curls– 3 x
25 (Go light and get a huge pump. Bodybuilders do this stuff for a
Optional fill-in day. Use this for whatever you want to jam into the workout
that’s not already in there. Bodyparts you want to bring up, pet lifts on
which you want more work, etc.For me,
this is always shoulders and arms, because neither can ever be too big (short
of the synthol retards, who should be gassed and their corpses should be used
to poison the IG broads filling their faces with the whore version of synthol,
Or use it as an off day if you need one.
Let your conscience be your guide, slacker.
Jose Raymond, who has some of the sickest legs in
bodybuilding, can rep 405 for 10 on the front squat pre-contest and has
squatted 700 in the gym, had this to say about why he focuses on he doesn’t go
as heavy anymore, and it wasn’t injuries: “Back in the day it was all
about how much weight I could lift and for how many reps. That’s how I built
the mass, but now what I need is a lot more separation and
In short, he was just getting too goddamn big
from going crazy heavy.
Front Squat / Back Squat– 6 x 3; 1 x AMRAP with 60% of your work weight
Same rep scheme as the squatting, but with 2 AMRAP sets
Calf Raise– 8 x
Shrugs– 10 x 3 with at least
125% or your 1RM on deadlifts. No more bitch weights on shrugs.
Curl– 5 x 10 (Dealer’s
choice on the exercise- just do some kind of curl. Get a good pump.)
Strict Military Press / Push Press– 8 x 2
Klokov Press– 5 x
Incline Bench Press– 5 x 5
Close Grip Bench Press– 4 x 6
Skullcrushers– 1 x
10, 8, 6, 4, 2, 2, AMRAP (with the weight you originally used for 10)
So there you have it- the Feast, Famine, and
Ferocity Diet. Two weeks of rather unpleasant but productive protein
sparing modified fasts and workouts designed to burn the fat fat off you like
the skin off Germans being firebombed in Dresden followed by a month of eating
like your gainz depend on it and training like a Tookie Williams on some badass
PCP. The net result will be net fat loss and net muscle gain, all in a
timespan that the internet will claim is entirely unrealistic and the result of
steroids because they’re jealous as hell and essentially useless.And even better yet, you can repeat this
cycle as many or as few times as you like, depending on what you’re trying to
accomplish, so you can drop this in as a quick six week shake-up or a six month
bulk that will lean you out. Either way, like Parker Lewis, you can’t
Forbes GB, Brown MR, Welle SL, Underwood LE.
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Hirst, K. Kris. Feasting: The Archaeology
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Jebb SA, Prentice AM, Goldberg GR, Murgatroyd
PR, Black AE, Coward WA. Changes in macronutrient balance during over-
and underfeeding assessed by 12-d continuous whole-body calorimetry. Am J
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Rozenek R, Ward P, Long S, Garhammer J.
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Senegalese wrestlers: stars made from fighting
spirit and mysticism. Men’s Health UK.7 Sep 2018.Web.3 Dec 2018.http://www.menshealth.co.uk/fitness/senegalese-wrestlers-stars-made-from-fighting-spirit-and-mysticism