Chris Bumstead has an argument for being one of many extra achieved and recognizable faces in trendy bodybuilding. But, regardless of his profitable run, he isn’t happy. The three-time reigning Basic Physique Olympia champ (2019-2021) is pushing onerous to make it 4 consecutive championships this December.
On Oct. 5, 2022, over his YouTube channel, Bumstead shared a complete take a look at his current training. This time, he targeted on his legs. After already diagramming how he trains features of his physique like arms and shoulders earlier within the low season — the brand new clip is one other detailed take a look at how considered one of bodybuilding’s superstars is making ready for the Olympia stage once more.
[Related: How to Do the Standing Calf Raise for Complete Leg Development]
Right here’s a whole rundown of Bumstead’s newest “killer leg day” earlier than the 2022 Mr. Olympia commences on Dec. 16-18, 2022, in Las Vegas, NV.
Seated Leg Curl, Leg Extension, Hip Adduction
Bumstead handled the primary a part of his leg exercise like a warm-up. He didn’t have a concrete variety of repetitions or units he wished to succeed in. It was extra about getting his decrease physique muscular tissues ready for the meat and potatoes of his coaching session. The leg curls and leg extension had been for Bumstead’s hamstrings and quads, whereas a number of units on a hip adduction machine loosened up his adductor muscular tissues alongside the inside midline of his thighs.
Mid-way by this warm-up collection, Bumstead eliminated his footwear and educated in socks for the rest of his exercise. He has beforehand acknowledged this leg day ritual helps him really feel extra secure throughout workouts and improves his mind-muscle connection.
For his first massive motion of the day, Bumstead began with some hack squats. The athlete did an preliminary set with none plates connected to the machine to get a way of the motion, and slowly added weight as he progressed. Bumstead’s closing working set featured him finishing 9 reps with 9 45-pound plates on either side, adopted by a “back-off set” utilizing seven plates for 12 repetitions.
Throughout a between-set relaxation interval, Bumstead was approached by lately retired, seven-time 212 Olympia winner Flex Lewis. The coincidental assembly probably occurred as a result of the coaching location, Bev Francis Powerhouse Fitness center in Syosset, NY, is called “the East Coast Mecca of Bodybuilding” and usually hosts a who’s who of bodybuilders and sports activities stars.
Bumstead shifted to the leg press machine, the place he carried out a number of heavy units of the motion unilaterally to offer each of his legs equal consideration. After his units, he mentioned the significance of listening to your physique throughout a exercise, particularly once you’re having a excessive power, excessive efficiency day.
“Typically you simply must ‘learn the room,’” he stated. “In the future in case you really feel rather a lot stronger, if it feels too gentle, or feels too straightforward, don’t simply do 10 reps to do 10 reps. Rack the load. Put extra weight on. ‘Buckle up for the trip.’ That’s the quote for this 12 months.”
To heart on his quads, Bumstead returned to the leg extension machine as a primary carry, not merely a warm-up. Whereas he did a number of more difficult units, Bumstead makes positive to not load an excessive amount of weight in order to maintain any potential punishment on his knees at a minimal.
As an alternative, he achieved a deep stretch within the backside place of every rep and labored by a protracted vary of movement for max work.
[Related: How to Do the Goblet Squat for Lower Body Size and Mobility]
Romanian Deadlift with Barbell
To shift deal with his glutes and hamstrings, Bumstead carried out a number of units of a Romanian deadlift with a loaded barbell. The bodybuilder had two plates per facet for units of 12 as he labored by this a part of his routine. Bumstead famous that his glutes and hamstrings had been nonetheless fatigued from the single-leg press, making this comparatively gentle weight greater than sufficient.
As he neared the tip of his exercise, Bumstead applied some sissy squats into his routine. The motion, which asks the quads to carry the vast majority of an individual’s physique weight, will help strengthen connective tissues and muscular tissues within the knees and legs. Bumstead appropriately powered by some units of sissy squats as greatest as he may earlier than lastly shifting off of quad work.
Seated Leg Curl
Bumstead had every part come full circle for this exercise when he completed with seated leg curls to offer his hamstrings consideration. After he “beat up” his legs with textbook-perfect repetitions right here, the bodybuilder known as it a day.
[Related: How to Do the Bulgarian Split Squat for Leg Size, Strength, and Mobility]
Bumstead must overcome a number of noteworthy friends to win his fourth consecutive Basic Physique Olympia title. There’s former two-time champ Breon Ansley (2017-2018), whose reign ended with Bumstead’s first title in 2019, and Terrence Ruffin, an athlete who normally finishes across the high of the Basic Physique Olympia. Late riser Neil Currey is perhaps somebody to look at as a darkish horse, too.
Nevertheless, if this glimpse at Bumstead’s dedication to constructing highly effective legs says something, his spectacular run within the Basic Physique division might effectively proceed.
Featured picture: Chris Bumstead on YouTube
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