Chris Bumstead Endures Brutal Leg Session within the Offseason

4-time Basic Physique Olympia champion Chris Bumstead is within the early phases of his offseason as he prepares to compete for a fifth straight Classic Physique Olympia championship on the 2023 Olympia Weekend in Orlando, FL on Nov. 2-5, 2023.

Bumstead has been open about his coaching, as proven in a current YouTube video documenting a leg workout he took on with Christian Guzman, Bumstead’s enterprise companion and occasional coaching companion.

Extra from Breaking Muscle:

The title of the video — “This Leg Day Actually Sucked” — apparently expressed Bumstead’s emotions concerning the exercise however, in power sports activities, if a exercise “sucks,” it may be factor within the long-run.

The extreme coaching session befell on the Revive Fitness center in Stuart, FL, and it kicked off with Bumstead strolling on a stepmill whereas going through backward, to warm-up. Strolling backward may also help goal all the pieces within the higher thighs, particularly the glutes, whereas lowering knee pressure.

Leg Extension

Bumstead started the lifting session with leg extensions, that are an efficient technique to isolate the quadriceps and warm-up the knees. You may as well see that he isn’t carrying sneakers, which is typical for the four-time champion. He has beforehand stated that the unconventional behavior helps him feel more stable on leg day and improves his mind-muscle connection.

At one level, the machine was loaded with a complete of 134 kilograms (295 kilos) and Bumstead will be seen powering by way of 10 repetitions. All through the exercise, Guzman adopted Bumstead together with his personal units.

How one can Do It: Sit on a leg extension machine and place your legs behind the pad. Sit again on the seat and maintain on to the handles. Raise the pad together with your legs and flex your quads as soon as your knees are near the locked out place. Slowly return to the beginning place and repeat.

Hack Squat

The second motion of the day was the hack squat. Bumstead carried out an extended vary of movement, dropping deep into the opening with every rep. This system locations much more stress on the quadriceps muscle tissue. The bodybuilder labored within the 10 to 15-rep vary, ending with 245 kilograms (540 kilos) for six repetitions earlier than rapidly lowering the load to 163 kilograms (360 kilos) for a drop set and finishing seven further reps.

How one can Do It: Place your toes evenly on the foot platform and place your shoulders beneath the assist pads. As soon as you’re feeling stable and secure in place, elevate the sled by straightening your knees and unlock the security handles. Go as deep as you safely can into the underside place — ideally obtain your hips under your knees. Drive your toes into the footplate and push your self again to the beginning place. Repeat for the specified reps and return the handles to their authentic location to lock the machine again into place.

Leg Press

The third quad-focused motion was the leg press. Bumstead defined that he has shifting his focus to make use of a comparatively wider stance than up to now, to focus on his adductors (internal thighs) and outer quadriceps muscle tissue. Bumstead labored as much as a prime set with 367 kilograms (810 kilos) and carried out 10 reps, adopted by a drop set right down to 285 kilograms (630 kilos) the place he did 15 extra reps. He then has extra weight eliminated, right down to 204 kilograms (450 kilos) and he goes to failure with 20 agonizing repetitions.

How one can Do It: Sit together with your again firmly towards the pad. Place your toes evenly on the footplate and push it ahead to launch the security handles and take management of the sled. Bend your knees and decrease the footplate as deep as you comfortably can. Preserve you toes flat and press the sled again to the beginning place. Repeat for the specified reps. Lock he sled into place with the security handles.

Extra from Breaking Muscle:

Strolling Lunge

The subsequent motion of the exercise was the dumbbell strolling lunge. Bumstead was on marked turf with a pair of dumbbells. He centered on taking massive steps ahead and lunged down as near the ground as potential. He then returned to a standing place and took his subsequent step with the other foot. Just one set is carried out on digicam, however Bumstead later stated they did two. As a spectator would possibly count on, he was displaying clear indicators of exhaustion at this level within the exercise.

How one can Do It: Maintain a dumbbell in every hand and stand tall. Take a step ahead and decrease your rear knee towards the ground, getting as little as you may. Push by way of your lead foot to return to a standing place and convey your again foot ahead. Take the next step with the other foot and carry out a repetition the identical method. You’ve now executed one rep for every leg. Repeat for the specified reps or distance you want to full.

Seated Calf Elevate and Adductor Machine

The tail-end of the exercise shifted the main target to the calves, particularly the soleus muscle. Bumstead performs a set of seated calf raises with one 20-kilogram (45-pound) plate. He then finishes the session on the adductor machine, to provide much more consideration to constructing his internal thighs, earlier than calling it a day.

How one can Do the Seated Calf Elevate: Sit together with your knees beneath the pads. Place your toes together with your toes on the footplate and your heels hanging off. Push by way of your toes to contract your calves and elevate the load as much as launch the security deal with. Decrease your heels so far as you safely can to stretch your calves. Drive by way of your toes to elevate the load as excessive as potential and maximally contract your calves. Briefly maintain the highest place. Repeat for the specified reps, however end with a contraction so you may return the deal with and lock the machine into place.

How one can Do the Adductor Machine: Sit on the machine with the pads in your internal thighs. Launch the load so you’ve gotten management of it. Squeeze your thighs collectively to deliver the pads in as shut as potential, ideally touching the pads collectively. Slowly launch stress to permit your legs to unfold out. As soon as you’re feeling a stretch, repeat for the specified reps.

The complete particulars of Bumstead’s intense leg exercise weren’t shared within the video, however you may strive a pattern model of this exercise by following the information under:

Basic Physique Olympia-Model Leg Exercise

  • Leg Extension — 3 x12
  • Hack Squat — 3 x 12-15
  • Leg Press — 2 x 12-15, 1 x 12-15 adopted by a double drop set to failure
  • Strolling Lunge — 2 x 12 per leg
  • Seated Calf Elevate — 2 units to failure (20 or extra repetitions)
  • Adductors — 2 units to failure (15 or extra repetitions)

Featured Picture: Chris Bumstead on YouTube

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