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Supplements Overview

 

Here are my thoughts on what you need to do to train to lose body fat while maintaining or adding muscle mass. Today, I train instinctively. I used to follow a prescriptive program, but I’ve found that I make better muscle gains while emphasizing fat-loss when I train to my body’s needs. On some days you have a lot of energy, but other days you feel a little over-trained. It’s important to adapt your training to how you feel.

Still, I’m going to give you a blueprint for what you should be doing overall on my Project Inferno program. Make the training adaptations you need to my program so that you can derive the best fat-loss benefits without losing muscle mass.

Here are some of my bullet points for the workout program on my 8-week Project Inferno program:

1) You’ll shift body-parts splits from one week to the next.

I don’t follow a split that’s the same every week. I think that you get too locked into following rules rather than making the most of your program. Changing your training split from week to week also allows you to emphasize different body parts when you’re better rested, helping to create a more complete physique as you diet.

2) My training splits are based on separating large body parts with heavy compound movements from one day to the next.

I typically place an easier training day between. That’s because I believe your body’s neural system gets maximally stimulated when you train a large body part with compound moves. When you train them back-to-back you risk overtraining, especially when you’re dieting.
Most days, you’ll have an easier day between heavy days. However, sometimes you’ll hit large body parts back to back because we’re hitting them twice a week to stimulate fat loss while maintaining muscle mass. Many of these workouts only hit that large muscle group for one exercise or so. That should not spin you into overtraining so long as you’re following my nutrition and supplement regimens for recovery.

3) I use “feeder” sets rather than warm-up sets.

I like to train similar to how Dorian Yates did when he was Mr. Olympia. These feeder sets are a little higher in weight than traditional warm-up sets, but they aren’t maximal sets. For these, I do about 70 percent of my one-rep max to reps for the first set, then about 80 percent to reps for the next. They are not easy, but they’re not the most challenging sets of my workouts. I usually perform 2-3 feeder sets per exercise.
Then I switch to what I call the “working” sets of each exercise for the last two. For these, I work with heavy weights to failure. So, my workouts are based on only about four really challenging sets for each body part, depending on the workout. Over the years, that’s what I’ve realized you really need. When you go to failure for every set, you end up overtraining, and you increase the chances of incurring injury or overtaxing your body.

4) Include resistance bands or chains to increase load against gravity.

When you work with weights through a full range of motion the load doesn’t change. The weight weighs the same. When you include bands or chains you can actually increase the load through different phases of every rep. For instance, if you put chains on a barbell while bench pressing, the links piled on the floor begin to rise, adding more weight as you reach full extension.

Bands provide similar resistance when you attach them to the top of a rack. This adds more load to your descent (eccentric phase) for moves such as squats and bench press. You can also secure bands at the bottom for additional tension at extension (concentric phase). This helps your body accommodate to heavier weights by varying the load at different points of each rep. It’s also a great way to maximize training when you’re dieting, helping you reach full exhaustion more quickly, allowing you to jumpstart recovery. I’ll explain how to use this technique in more detail when it comes up in my daily videos, where you can see me perform exercises using resistance bands.

5) Use occlusion training bands.

I often use these wraps, implementing a unique principle known as “blood flow restriction” (BFR), or blood occlusion. I use this technique specifically to help train through injury while having an added tool in my personal arsenal when I don’t feel like training heavy. Research shows that you attain similar rates of hypertrophy by using heavy-load lifting as compared to BFR training. I like to use BFR training predominantly on isolation moves such as leg extensions, cable curls and triceps pressdowns.

I’ll go into more detail about how to implement this technique in my daily videos, but the basics are that you wrap the extremities (arms or legs) that you’re training that day. If you don’t have BFR wraps, then you can use knee wraps. Only wrap the areas you’re training to about a 7 out of 10—you still want blood to reach your limbs. You’ll keep the wraps or bands on for one full exercise, and you’ll use higher reps (12-15) per set. After you perform that exercise remove the wraps to allow blood to flow normally. I believe this is a great technique to help you maximize muscle building while losing body fat, especially when you don’t feel like training heavy.

6) Use cluster sets to increase intensity.

Another one of my favorite training techniques it to use what I call “cluster sets.” For these sets, you’ll work to failure on the first portion of the set. Then you’ll rest only about 45 seconds before you use that same weight again for as many reps as you can perform. Now rest 45 seconds and do it again. Then do it one last time after 45 seconds of rest. That’s one set. It’s a killer. While I use this technique year-round, it’s particularly beneficial when you’re cutting calories, which challenges recovery. We’ll walk through this technique again during the training day videos.

7) You’ll rely on classic bodybuilding training techniques.

These include drop sets, rest-pause and forced reps. You’ll see all of these in my day-to-day videos. I’ll explain how to perform these and the benefits of each as they come up in my day-to-day videos.

8) You’ll perform two cardio sessions a day.

For cardio, I’m going to expect a lot of you. In the morning, you’ll perform 35 minutes of steady-state cardio. Then you’ll perform a shorter session, 20 minutes, after you finish your weight training or in the evening. Then you’ll increase the duration of cardio each week up to the start of Week 5, adding five minutes to each session each week. For Week 5 and onward, you’ll perform 55 minutes in the morning and 40 minutes later in the day.

 

This will tax you, and you may feel weaker when you weight train. But your body will adapt and get stronger in that lower range of body fat. That’s a crucial tenet of Project Inferno.Keep in mind that it’s necessary to perform two sessions of cardio every day (no exceptions!), separated by several hours. That revs up your body’s ability to release fat from storage so you can’t get peeled to the bone. You cannot combine the two cardio sessions into one. It’s a core component of my fat-loss philosophy that you perform two cardio sessions, separated by several hours, on every day during this 8-week Trainer series.>When you perform cardio for too long in one session, you begin to burn muscle tissue because you go catabolic. By performing two sessions several hours apart, you avoid this and you also raise your heart rate twice a day. This helps keep up your metabolism while sparing muscle tissue while you’re losing body fat. Do whatever type of cardio you like best, although my preference is a Stepmill or elliptical trainer. Make sure your heart rate is between 120-140 beats per minute during most of that time to maximize fat burning. My recommendation is that you perform your second session as soon as you finish weight training, but it’s better to do it later rather than combine the two sessions into one earlier in the day.

CARDIO TRAINING SPLIT

Here’s how I recommend you build your cardio schedule into your 8-week Project Inferno program for the first four weeks. Remember that you’ll be increasing the length of sessions during Weeks 1-4. I’ll remind you about this when we get to that point in the Trainer series.

WEEK 1 CARDIO PROGRAM

DAY Early Morning Length (in minutes) Post-workout * Length (in minutes)

Monday

Steady state

35

Steady state

20

Tuesday

Steady state

35

Steady state

20

Wednesday

Steady state

35

Steady state

20

Thursday

Steady state

35

Steady state

20

Friday

Steady state

35

Steady state

20

Saturday

Steady state

35

Steady state

20

Sunday

Steady state

35

Steady state

20

* Should be performed right after weight training, but can be done later in the evening.

 

WEEK 2 CARDIO PROGRAM

DAY Early Morning Length (in minutes) Post-workout * Length (in minutes)

Monday

Steady state

40

Steady state

25

Tuesday

Steady state

40

Steady state

25

Wednesday

Steady state

40

Steady state

25

Thursday

Steady state

40

Steady state

25

Friday

Steady state

40

Steady state

25

Saturday

Steady state

40

Steady state

25

Sunday

Steady state

40

Steady state

25

* Should be performed right after weight training, but can be done later in the evening.

 

WEEK 3 CARDIO PROGRAM

DAY Early Morning Length (in minutes) Post-workout * Length (in minutes)

Monday

Steady state

45

Steady state

30

Tuesday

Steady state

45

Steady state

30

Wednesday

Steady state

45

Steady state

30

Thursday

Steady state

45

Steady state

30

Friday

Steady state

45

Steady state

30

Saturday

Steady state

45

Steady state

30

Sunday

Steady state

45

Steady state

30

* Should be performed right after weight training, but can be done later in the evening.

 

WEEK 4 CARDIO PROGRAM

DAY Early Morning Length (in minutes) Post-workout * Length (in minutes)

Monday

Steady state

50

Steady state

35

Tuesday

Steady state

50

Steady state

35

Wednesday

Steady state

50

Steady state

35

Thursday

Steady state

50

Steady state

35

Friday

Steady state

50

Steady state

35

Saturday

Steady state

50

Steady state

35

Sunday

Steady state

50

Steady state

35

* Should be performed right after weight training, but can be done later in the evening.

 

WEEKS 5-8 CARDIO PROGRAM

DAY Early Morning Length (in minutes) Post-workout * Length (in minutes)

Monday

Steady state

55

Steady state

40

Tuesday

Steady state

55

Steady state

40

Wednesday

Steady state

55

Steady state

40

Thursday

Steady state

55

Steady state

40

Friday

Steady state

55

Steady state

40

Saturday

Steady state

55

Steady state

40

Sunday

Steady state

55

Steady state

40

* Should be performed right after weight training, but can be done later in the evening.

 

 

Download the Cardio Program

 

 

Never forget that training is the fun part of every workout program. Diet is the challenge. That’s what my next Project Inferno video is about.

Fouad Abiad's Inferno 8-Week Fat Loss Trainer is designed for serious athletes and provides insider tips about the preferred programs of top professional athletes. The diet, training, and supplement suggestions are intended to be modified by people to meet their individual needs. For instance, your calorie needs may differ or you may need to modify the suggested exercises to accommodate an old injury. Regarding supplement usage, remember that these extraordinary athletes may have nutrient needs that exceed the average person. Always read and follow the directions for use on any supplement. Please contact a healthcare professional if you have any questions about your own health or the suitability of a sample program.

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