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Fouad Abiad's Project Inferno Day 34:Legs

We’re at the end of Week 5, and I’ve switched today’s workout from shoulders to legs. That’s one of the things about instinctive training. My upper body has filled out nicely, and I feel like I should work on my lower body. After you’ve completed this Trainer, you can make similar adjustments based on what you feel needs the most work every day when you enter the gym.

For my first move, lying legs curls, I’m going to start with occlusion training. I’m performing 10 sets for 10-15 reps for each set. That’s a huge amount of volume, which will help drive blood into the legs. Each set makes the pump exponentially stronger because the blood doesn’t have a chance to dissipate. It stays in your legs when you wrap that part of your body to a 7 out of 10. Keep rests to no longer than 30 seconds to get the most from BFR/occlusion training.

Next up is legs presses. I removed the occlusion bands before I began this move—you should only use occlusion bands for one exercise or no more than about 8-10 sets if you’re doing it for back-to-back exercises. For these legs presses I’m keeping my feet close together and I’m targeting both quads and hamstrings since I’m emphasizing my full legs on a high volume day. So 10 sets with about 8-12 reps per set with only 30 seconds of rest between.

Notice I that I keep swigging my IN-KAGED mixed with Hydra-Charge during this workout. Sometimes I add PurCaf when I feel depleted and in need of extra energy. Remember that caffeine not only provides energy, but it also helps encourage your body to release fat from storage as many studies have shown.

My third move is legs extensions for another 10 sets—this time with 15 reps per set. Notice how I raise the backsides of the lower portion of my upper legs off the pad for each contraction. This drives the contraction into the lower portion of my quads. Again, keep rests to only about 30 seconds between sets.

The next move is hack squats. I place my feet close together near the center of the platform. This puts more tension on the quads and removes the adductors from the movement. Then, I add a band to the machine to increase tension from the apparatus after I’ve performed a few sets. Remember that the purpose of the bands on the apparatus is to increase the tension at different points through the arc of movement. For hacksquats, the move gets easier at the top when you only use weights, but adding bands increases tension as you’re reaching full extension. Perform 10 sets with about 6-7 banded, targeting 8-10 reps for all sets with only 30 seconds of rest between.

The fifth and last legs move is seated legs curls to finish off hamstrings. Again, you’ll perform10 sets, but now you’ll go all-in with 20 reps per set, increasing weight as you’re able. When you want to get the most from a muscle group while reducing the potential for injury, that’s a great time to use occlusion training, which I’m doing for this fifth and last legs exercise. Notice that I’m leaning forward when I perform this exercise. That rounds your back, stretching your hamstrings and forcing them to do the work rather than relying on your lower back muscles.

That’s the last weight-training day of Week 5, and we did some really fucking good work this week. Do your cardio after this workout and tomorrow, and I’ll see you next week.

 

Download the Workout

 

Morning cardio

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Perform 55 minutes before consuming food

 

Lying Leg Curls 10 sets x 10-15 reps
Leg Press 10 sets x 8-12 reps
Leg Extensions 10 sets x 15 Reps
Hack Squat 10 sets x 8-10reps
Seated Leg Curls 10 sets x 20 reps

Post-workout cardio

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Perform 40 minutes immediately after weight-training or add this session later in the evening

 

TAKEAWAY:

Something told me to come in and do some really good work with my legs. And then I knew I wanted to do 10 sets per exercise. This workout is about pure volume, and I performed 50 working sets in a little more than an hour-long workout, taking 30 seconds of rest between sets. There’s always going to be something in your brain that tells you that you’ve done enough when you get to 5 or 6 sets. But it’s a small victory that I accomplished what I planned when I came into the gym, getting in all 50 sets.

All of these small victories are what’s going to get you to your goal. When you have a plan in your mind and you give up on it, then that’s a battle you just lost. The more battles you lose, the easier it is to quit during the next one. And the more battles you win, the more you’ll win in the future.

 

 


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