Traditional Physique Olympia champion Chris Bumstead not too long ago shared an ‘harm preventative’ leg day exercise. Bumstead is among the many finest bodybuilders of the present period. He turned the Traditional Physique Olympia champion in 2019 by defeating Breon Ansley and defended the highest spot in 2020 and 2021. The 27-year-old will try to attain his fourth consecutive win within the division when Olympia returns to Las Vegas in December 2022.
CBum’s low season coaching has confirmed to be efficient as he has made large enhancements in his physique since recovering from a extreme case of Covid-19 an infection round final Christmas. Moreover, he simply bought Mesenchymal Stem Cell (MSCs) Remedy to spice up his immune system and kidneys.
On his YouTube channel, Bumstead not too long ago posted a leg day exercise. On this explicit session, the hamstrings and quadriceps have been focused particularly.
“I tousled my decrease again. So I’ve been going to a chiropractor thrice every week simply attempting to maintain myself. It’s really been serving to loads in decompressing my backbone… However at present’s going to be an injury-preventative leg day…” Chris Bumstead revealed it at first of the video.
Chris Bumstead’s Quads and Hamstrings Exercise
General, the exercise consisted of:
Heat-up
Quads and Hamstrings exercise
Calves
Notice: Precise variety of units/reps per set isn’t talked about within the article to keep away from misinformation as they weren’t talked about within the video as properly.
Heat-up
The 27-year-old revealed that he not too long ago put a number of stress on his knees whereas taking part in basketball. In consequence, he resorted to a brand new warm-up train – strolling backward on an elliptical machine. Bumstead attributed this new warm-up to the ‘Knees Over Toes Man’ Ben Patrick who’s a proponent of sled pulling and strolling backward to coach with out hurting the knees. CBum said that he didn’t need to arrange the sled and all the things that goes with it. Subsequently he opted for this motion to heat his legs up with out hurting the knees additional.
Quads and Hamstrings exercise
Mendacity leg curls and Hip Abduction Machine
After getting the blood flowing into the muscular tissues with a warm-up, Chris Bumstead began the session with leg curls and inside thigh squeezes to focus on the hamstrings and quads, respectively.
Leg curls are an isolation train that primarily targets the hamstrings (biceps femoris, semitendinosus, and semimembranosus) and calf muscular tissues (gastrocnemius and soleus muscular tissues). Nevertheless, in addition they activate the gluteus, quadriceps, and the entrance of the shins through the eccentric section of the motion. Bumstead carried out two units of leg curls and sandwiched a set of Hip Abduction between these two units.
The knee joint is essential in performing many of the leg actions and warming it up correctly is essential for harm prevention. CBum said that he prefers to begin his leg day exercises with hamstrings because it helps to get the knee joints warmed up.
“On my leg days the place I do quads and hamstrings, I’m attempting a brand new factor. We used to all the time begin with quads however I’m beginning with some hamstrings now. It’s simpler to heat up my knees that manner. It’s more durable than it’s to twist. So warming up right here…”
Leg Press on Cybex Squat Press Machine
Chris Bumstead then moved on to the staple of decrease physique exercise in gyms the world over – the nice ol’ leg press. This motion primarily targets the quadriceps and works comparable muscle teams that squats activate. Nevertheless, since they’re a seated exercise, leg presses take away higher physique muscular tissues from the equation and assist isolate the decrease physique muscular tissues to a larger extent.
Chris Bumstead used the Cybex Squat Press Machine for this motion. In accordance with him:
“I’m utilizing the Squat press as a result of it recreates the movement of the squat slightly bit naturally. However clearly, it’s a leg press so rather less stress on the joints, decrease again and all the things…”
Whereas explaining the approach to get essentially the most out of the exercise, Chris Bumstead said:
“What I’m doing purposely to attempt to not harm my knee and to get essentially the most out of this – I’m doing a rest-pause with two completely different foot placements. So I’m beginning actually large and ft pointing outward (the place I’m) slightly bit stronger. I’m going to attempt to work as much as a set the place I can do like ten (reps) with issue after which I’m instantly going to place my legs within the center (of the footpad), toes extra straight – slightly extra quad focussed.”
Chris Bumstead suggested to not put the ft on the decrease finish of the pad to keep away from hurting the knees. He carried out units of the leg press with the rest-pause technique and labored his manner as much as 20 reps with 9 weight plates – another plate than the earlier week.
Again Extensions
After getting his ‘legs toasted’ with leg presses carried out to failure, Chris Bumstead hits again extensions – the motion he phrases the favourite motion to get a very good stretch within the hamstrings.
Chris Bumstead carried out two units of this motion earlier than shifting on to the following one. CBum defined that as he raises his higher physique from the bent-over place, he squeezes his glutes and hamstrings to tug it up somewhat than involving the decrease again. This in flip avoids decrease again points.
Superset – Leg Extension and Sissy Squat Machine
Chris Bumstead wrapped up the exercise with a superset of leg extensions and Sissy squats. In accordance with him, the objective of this superset was:
“The objective is simply to make these that aren’t that tough – as onerous as doable… And take a look at to not die!”
Chris Bumstead carried out a set of leg extensions machine and went on to carry out a set of 60 Sissy squats by positioning his physique on a machine in such a manner that his ft have been locked underneath the pads of a machine and the backrest of the machine supported the again of the knees.
This place compelled his quads to tug the physique down and glutes to push the physique all the way in which up – with out placing a number of stress on the knees. Whereas explaining the advantage of this method and the superset particularly, Chris Bumstead mentioned:
“That is a type of issues too the place once you get to the top of the prep, and also you’re attempting to construct like element to your legs and never simply dimension – it will assist make you crispy and detailed as a result of it’s a must to focus an excessive amount of on the mind-muscle connection.”
Standing and seated calf raises
After working the quads and hamstrings, Chris Bumstead carried out 4 units of standing calf raises to finish the leg exercise session.
Watch the total exercise video right here:
Courtesy of Chris Bumstead’s private YouTube channel.
Bumstead’s pushing the tempo loads more durable recently in coaching. The embellished skilled has even knowledgeable his followers in regards to the cycle he intends to observe this season. General, he said that he had considerably lowered all the things in his cycle and believed he regarded a lot better consequently. Again in his early days, Chris Bumstead used 4 or 5 compounds, however now he makes use of solely two. Samir Bannout, former 1983 Mr. Olympia, described Bumstead’s cycle and identified that even Arnold Schwarzenegger, in his heyday, carried out finest on two substances.