Fouad “Hoss” Abiad is a Canadian homeboy. He was born and raised in Windsor and never left. At 33, Fouad is entering the prime of his bodybuilding career. He placed 3rd at the IFBB Flex Pro in LA earlier this year and delivered his best condition to date. Not bad for a guy with no real interest in bodybuilding throughout high school, let alone aspirations of one day competing on the highest level.
Fouad was a high school football player and lifelong soccer player. And while he did weight train and developed an impressive/functional sports physique, weighing nearly 200 lbs by the time he graduated high school, it was on a whim he decided to enter a bodybuilding contest.
Fouad explains, “The guys I trained with were really into bodybuilding and had already competed. On a dare, I did my first show, the 2001 Windsor Cup, and won. From that point I was hooked.”
Fouad weighed in at 192 for his first show. Over the next 5 years Abiad packed on nearly 35 pounds of muscle, and in 2006 turned pro by winning the Canadian Nationals at a shredded 226. Then Hoss made his pro debut the following week in Atlantic City. It took 5 years, but in only 7 days time he’d earned and used his pro card.
In his early days of bodybuilding, Fouad had an appreciation for the physique and balance of Chris Cormier. Fouad elaborates, “Chris was one of the most complete bodybuilders I’d seen. From top to bottom, front to back and side to side he had everything. He wasn’t necessarily the biggest or freakiest, but Cormier had the total package.”
Fouad has developed into that style of bodybuilder. Abiab’s quick to acknowledge he doesn’t have overpowering strong points, but he’s also not hindered by weak points. One look at his incredible cannonball delts and wicked back, it’s hard to not consider them elite body parts. And his hamstrings around contest time are super shredded.
The best demonstration of this point is that when you think of Fouad, you don’t immediately say, “great arms” or “massive legs”. You think of a total, complete physique. Hoss might not necessarily overwhelm you in the gym or when covered up. But when it counts, onstage, Fouad’s body is at its best. And that’s really what competitive bodybuilding is all about. How well do you look onstage in the 7 compulsory poses compared to everyone else? It’s not about how freaky you can look in a photo shoot or your best pose. It’s how balanced you are.
Fouad is balanced and not only from the physical standpoint. He’s got a degree in Criminology from the University of Windsor. He’s an analytical thinker and this is underscored by the tattoo of the “thinking man with no skin” on his back. This is the perfect representation of the harmonious integration of brains and brawn. Fouad is living proof they’re not mutually exclusive.
Fouad’s other tattoo, “Sacrifice”, underscores his commitment to being his best, regardless of recognition or return on his investment of time and energy. That mentality is rare because when devoting the necessary time and effort to bodybuilding it’s normal to have expectations. Abiad might have expectations, but he’s in the game for its own sake. Of course he’d like to win shows and be successful in competitions. But he’s fueled by an internal motivation, which provides a sustainable impetus, rather than the temporary motivation of external acknowledgment.
Enough of the intro, how does Fouad actually build the body he’s fortunate to possess? Well, he combines training, nutrition and supplementation to achieve his goal. The enactment of his philosophy is a reflection of his balance physical and intellectual approach to bodybuilding. It’s not a haphazard trial and error.
There is a well-executed strategy that constantly being fine-tuned. His awareness of what works, how his body responds and how to make real time adjustments is what gives Fouad a real advantage.
Here are sample workouts for all body parts.
- Exercise #1: Leg Extensions - 4 sets x 30-50 reps
- Exercise #2: Squats - 4 sets x 10-12 reps
- Exercise #3: Leg Press - 4 sets x 8-10 reps
- Exercise #4: Walking Lunges (with barbell) - 3 sets x 20 reps Or Hack Squats-4 sets x 15 reps
- Exercise #1: Lying Leg Curls - 4 sets x 10 reps
- Exercise #2: Seated Leg Curls - 4 sets x 12 reps
- Exercise #3: Stiff Leg Deadlifts - 5 sets x 8 reps
- Exercise #4: Standing Leg Curls - 3 sets x 15 reps
- Exercise #1: Seated Calf Raises - 5 sets x 8 reps
- Exercise #2: Standing Calf Raises - 5 sets x 8 reps
- Exercise #1: Incline Barbell Bench
- Set 1 - 12 reps
- Set 2 - 6 reps
- Set 3 - 6 reps
- Set 4 - 12 reps
- Exercise #2: Incline Dumbell Bench - 4 Sets x 8 reps
- Exercise #3: Flat Barbell Bench - 3 Sets x 10 reps
- Exercise #4: Pec Dec - 3 Sets x 8-10 reps
- Exercise #1: Pushdowns - 3 sets x 10 reps
- Exercise #2: Skull Crushers - 4 sets x 10 reps
- Exercise #3: Close Grip Bench - 3 sets x 8 reps
- Exercise #4: Dips (with chains or weightbelt) - 3 sets x as many reps as possible
- Exercise #1: Pulldowns (Wide Grip) - 4 sets x 10 reps
- Exercise #2: Rack Deadlifts - 4 sets x 8-10 reps
- Exercise #3: T-Bar Rows - 4 sets x 8 reps
- Exercise #4: Dumbell Rows - 4 sets x 8 reps
- Exercise #5: Pulldowns (Reverse Grip) - 4 sets x 12 reps
- Exercise #1: Barbell Curls -3 sets x 10 reps
- Exercise #2: Preacher Curls
- 1 set x 8 reps
- 2 sets x 6 reps
- Exercise #3: Hammer Curls - 3 sets x 10 reps
TRAINING SPLIT (OFF SEASON)
- Exercise #1: Military Press - 4 sets x 10 reps
- Exercise #2: Side Laterals - 3 sets x 10 reps
- Exercise #3: Front Raises - 2 sets x 10 reps
- Exercise #4: Reverse Pec Dec - 3 sets x 8 reps
- Exercise #5: Upright Rows - 3 sets x 10 reps
- Exercise #6: Barbell Shrugs - 5 sets x 8 reps
TRAINING SPLIT (PRE-CONTEST)
- Monday - Quads/Hamstrings/Calves
- Tuesday - Off
- Wednesday - Chest/Front & Side Delts
- Thursday - Back/Rear Delts
- Friday - Off
- Saturday - Arms/Calves
- Sunday - Off
Basic Training Philosophy
- Monday - Quads/Hamstrings
- Tuesday - Biceps & Triceps/Calves
- Wednesday - Off
- Thursday - Back/Hamstrings
- Friday - Chest/Calves
- Saturday - Delts/Traps
- Sunday - Off
Intensity, combining high volume and heavy weight, while maintaining good form. Fouad always starts with 3 warmup sets of the body part he begins his workout with. Once into his work sets, Fouad will go to absolute failure on 2-3 sets per body part. He still trains intensely during every set, but uses his “train to absolute failure” approach sparingly to avoid overtraining.
Basic Training Approach
Typically Fouad trains each body part once weekly, but will occasionally hit some body parts twice. He usually does 15-20 sets for large body parts and 8-12 for smaller body parts.
Weights, reps, exercises and exercise sequence change nearly every week.
60 minutes for all body parts except quads and back. Those two body parts usually take 90 minutes.
Rest Between sets
1-2 minutes for most exercises. 3-4 minutes for heavy basics like squats and deadlifts.
Fouad does 5-10 minutes of warm up on the treadmill or bike before each training session. Fouad does the stepmill for his actual cardio sessions, which he does in the morning for 30-45 minutes. Fouad does 4-6 sessions per week, but never on leg day.
Fouad explains, “I’ve had training partners for my entire career. I currently train with two partners and it works well for me.”
Fouad doesn’t use a belt, gloves, straps or wraps, but will occasionally use chalk for heavy deadlifts.
Fouad always trains after 3-4 meals, usually midday.
6-8 liters daily.
Fouad’s meal times vary, but he eats every 2-3 hours and always gets in 6 meals per day.
Pre/Post Workout Supplements (full dose taken before and after training)
Vitamins/Minerals (full dose taken AM & PM)
Junk Food Weakness
- Meal 1:
- 8 oz Chicken Breast
- 2 Whole Eggs
- 1 Cup Oats
- 1 Green Apple
- Meal 2:
- Meal 3:
- 16 oz Fish
- 1 Cup Rice
- 1/2 Avocado
- Meal 4:
- 12 oz Steak
- 10 oz Potato
- 1 Green Apple
- Meal 5:
- 12 oz Chicken Breast
- 1/2 Cup Raw Nuts
- Meal 6:
- 80gm Whey Isolate
- 1 tbsp Peanut Butter
- Protein - 536 gm
- Carbs - 271 gm
- Fats - 184 gm
Pizza, ice cream and chocolate anything! I usually don't eat too much junk food, maybe once or twice a week. A typical cheat meal in the offseason is a burger, fries, coke and carrot cake.
Favorite Bodybuilder (Current)?
The physique I like most in today's game is Phil Heath. He has the kind of physique you are born with, not something you can work to achieve, but literally a gift of genetics. That’s not to imply Phil hasn’t worked. But his hard work equates to a lot more than everyone else's hard work.
Favorite Bodybuilder (Past)?
Ronnie Coleman. Best way to put it is… unbelievable. No one has ever matched Ronnie or been better and I can’t imagine what someone will look like when we think they're better than Ronnie at his best.
Favorite Football Team?
Detroit Lions, because they are close to Windsor. You have to root for the home team. Now it’s the Denver Broncos because they just picked up Peyton Manning, my favorite player.
Favorite Football Players?
Peyton Manning - “best quarterback of all time”
Walter Payton - “best running back of all time”
Barry Sanders - “most elusive and respectful player”
Ray Lewis - “most determined and intense”
Fouad is available for online nutritional consulting.
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