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Fouad Abiad's Project Inferno Day 43:Legs

Today’s workout primarily targets hamstrings, but I’m also going to hit quads at the end of the workout. We’re going to start with occlusions training for hamstrings to start Week 7. Remember that you should begin with lighter weights especially when you use occlusion training. That means 10-15 reps for all 6 sets of this exercise today. Keep rests short—no more than the 30 seconds between sets. The purpose is to pump as much blood as possible into your target muscles.

The second move for legs is glute-ham kickbacks or the butt blaster. This exercise is performed one leg at a time, and it works the glutes, hamstrings and the tie-ins when you perform it with my modifications. The key to this is to hold your feet flat (not pointed or flexed) and pull your heels inwards at the top of each rep to get a really good contraction in the hamstrings. As an example, if you were curling both legs at the same time your heels would be close together even though your knees are a little farther apart. You may be thinking you’re too manly to do glute-ham kickbacks, but this move really targets hamstrings, especially when you hold the contraction at the top for a second for each rep.

Traditional legs presses target quads, and most legs press machines are set up for this. But because it’s primarily hamstrings day, I’m going to perform legs presses on a Cybex machine. This piece of equipment has a higher angle, and I’m placing my feet high on the pad and close together. This hits the hamstrings, but it also brings in a little bit of quads action, which is perfect for today’s workout. Notice that I also perform 25 reps for each set.

Remember you can do this exercise with your feet close or far apart. I’m trying to emphasize my hamstrings more than my adductors, so I place my feet close together. That means my range of motion is shortened a little, which is why I’m keeping the pace slow with a short pause at the bottom of the rep. That creates more time under tension to compensate for the fact I have less range of motion. Notice that my toes are actually off the pad. This forces me to press more through my heels, which better targets the hamstrings. If you don’t have a Cybex machine at your gym you can use a regular leg press machine.

For my fourth move, seated legs curls, remember that I like to lean forward so my head is above my knees, but I also place my butt all the way back in the seat. My form may look a little sloppy, but this is intentional. This helps me emphasize the lower portion of the movement. Also notice that I have my toes pointed downwards; that allows me to get my feet all the way under my butt for a deeper contraction in my hamstrings. I’m emphasizing that lower portion of the movement, contracting the hamstrings over and over again during a short period.

Next, I transition to quads training, for a unique finishing exercise—Smith machine squats performed on a sissy squat platform. This platform can be very taxing at the end of a legs workout, and my variation torches your quads as you lower. Then, when you rise, you push your hips forward bringing in some hamstrings and glutes. This move really emphasizes a quads pump. It’s a great finishing move when you’re targeting hamstrings but you want to hit some quads.

Remember to choose the legs positions, machines and techniques that really work your target muscles for each workout. I’ve made several adaptations for this workout. Sometimes you go to the gym feeling a little low on energy, and then you have a killer workout. That was today for me. It’s important to force yourself to go to the gym because you never know when you’re going to knock out a good one.

We’re really close to the end of Project Inferno. No cheating. No extra tablespoons of peanut butter. Stay focused, and stay on your diets.

Download the Workout

 

Morning cardio

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Perform 55 minutes before consuming food

 

Lying Leg Curl 6 sets x 10-15 reps
Glute-Ham Kickback 4 sets x 8-10 reps
LEG PRESS
5 sets x 25 Reps
SEATED LEG CURL 4 sets x 20 reps
Smith Machine Sissy Squat
4 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:

Guys come up to me all the time and ask what I’m taking. They want to believe there’s some magic thing that will help them dramatically improve their physique. Sure, I rely on Kaged Muscle products such as Pre-Kaged and In-Kaged to get me through my workouts. But the biggest flaw I see in people’s programs it that they fuck around during their workouts or they just go through the motions. And those people are not getting results. That’s great if you want to go to the gym for fun, but it doesn’t work if your goal is to get the most from your workouts.

One thing I’d also add is that training with intensity is the fun part. So it’s hard to believe that these people are eating properly—nutrition is the most challenging part of the process with all the cooking, eating and limitations you have to deal with. That’s especially true when you’re on a program like Project Inferno. If you can’t get the training right, then you’re definitely not getting your nutrition right.


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