In this Bodybuilding.com video series featuring my long time client Adam Meyer, I share one of my proven fat burning protocols to lose fat, build muscle and speed metabolism. I call it INFERNO.
INFERNO = Fat Loss
INFERNO is a lactate threshold protocol which basically means it’s going to burn like H-E-double hockey sticks. This burn as you probably know is caused by an accumulation of lactic acid. What you may not know is the body’s response to this state. The body’s main objective is always survival beyond anything else. When the muscles are engorged with lactic acid they can no longer contract. In survival terms (think caveman avoiding sabertooth tiger), this means you can not “FIGHT or FLIGHT”. Essentially, your chances of survival are not good in this lactic acid induced state. The body’s response is to remove the excess lactic acid so the pituitary gland releases growth hormone (GH) to help do so. Growth hormone burns fat, builds muscle and makes you better looking. The greater the burn the greater the GH release. 🙂
Proven to Work in the Trenches
The INFERNO is not some workout that I dreamed up for this video. I have put it to the test over the last 6 years (2005) and it has delivered. Otherwise, I would not be sharing it. When combined with the right nutrition and a focused mindset you can expect to lose 0.5% body fat per week (although many times we see a greater reduction in fat).
Challenge = Change
What’s great about this video rather than just a print out of the program is that you will see what level of intensity is required to create physical change. Be aware that not everyone is at Adam’s level. He has been training for years. It is up to you to determine where to start. I suggest starting with 1 set and progressing to 2 sets and then 3 sets per circuit. The key is to challenge the body.
A Common Mistake That Renders the INFERNO Ineffective
One last point I would like to emphasize is to time your rest periods with a stopwatch. Do not guess-timate. Specific rest periods produce specific results. Most people rest way too long. If you need to lighten the weight to complete the sets then do it.
Questions?
If you have any questions about what exercises to perform or anything else regarding the INFERNO then post them in the comments section.
Adam Before
Adam After
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Adam’s before and after photos look like years went by! Looks like a teenager in the before, and an old guy with a receeding hair line in the after.
Not quite Kevin. 11 months difference between the two photos and a new haircut. As you know Physical Mastery is about achieving and constantly improving. Success is not a straight line and life will throw in a few curve balls. What I admire about Adam is that no matter what happens he always finds a way to stay in shape even with being a very active father (He coaches all of his sons teams). A lot of people transform their bodies but soon drift back to where they started. The goal is to create lasting change. Thanks for the comment.
Impressive workout! I could practically feel the burn just watching him. I’d love to see what you’d do to target the lower body in this type of protocol! Adam’s transformation in 11 months is amazing … and a testament to his tenacity! Great inspiration!
Thanks Kaz!
Here’s a lower body Inferno protocol
A1. Barbell Squats 5 reps Lower in 4 seconds Lift in 1 second
A2. Dumbbell Split Squats (stationary lunge) 10 reps Lower in 3 sec. Lift in 1 sec.
A3. Leg presses 20 reps Lower 1 sec. Lift 1 sec.
Rest 60 seconds
Give it a try and let me know how it goes Kaz!
Have a great day!
Hey…that’s awesome, thank you, Billy! (I really should be more careful about what I ask for…lol) ;P You have a great day, too!
Kaz! Lol! 🙂
Having seen adam’s prgoress first hand i can say, dude works his @ss off!!
also, I have done the inferno workouts and completed them. At the end I cried…Were they tears of joy for being finished with the grueling workout, or tears of pain from my muscles feeling like they were going to explode?…I guess I will never know 🙂
Billy,
That was great. tough. inspiring.
As it happens I just wrote 5 articles about Olympic Lifting, and in my research discovered (what turn-of-the-century strongmen apparently knew well) the benefits of thick bars and forearm development.
Interesting to hear you take it one step further up the ‘body chain’.
Best,
Anne
YEAHHH I have tried this workout as well and its FREAKIN AWESOME!!! And Adams pictures look amazing! You have done a great job with him and I have personally seen him work hard for it! He looks RIPPED! Thanks for sharing BB3
Great workout. Substitute 1 minute planks for the rest period and I’d be willing to bet that the rest period won’t be guesstimated. Thanks for posting the workout.
You’re right Phil! That eliminates the guesstimating! lol! Thanks for posting brother!