Chris Bumstead Endures Brutal Leg Consultation within the Offseason

4-time Vintage Body Olympia champion Chris Bumstead is within the early levels of his offseason as he prepares to compete for a 5th immediately Vintage Body 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 contemporary YouTube video documenting a leg exercise he took on with Christian Guzman, Bumstead’s trade spouse and coffee coaching spouse.

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The identify of the video — “This Leg Day Truly Sucked” — it seems that expressed Bumstead’s emotions concerning the exercise however, in energy sports activities, if a exercise “sucks,” it may be a just right factor within the long-run.

The serious coaching consultation came about on the Revive Fitness center in Stuart, FL, and it kicked off with Bumstead strolling on a stepmill whilst dealing with backward, to warm-up. Strolling backward can assist goal the whole lot within the higher thighs, particularly the glutes, whilst decreasing knee pressure.

Leg Extension

Bumstead started the lifting consultation with leg extensions, which can be a great way to isolate the quadriceps and warm-up the knees. You’ll additionally see that he isn’t dressed in sneakers, which is standard for the four-time champion. He has up to now mentioned that the radical addiction is helping him really feel extra strong on leg day and improves his mind-muscle connection.

At one level, the gadget used to be loaded with a complete of 134 kilograms (295 kilos) and Bumstead can also be noticed powering via 10 repetitions. Right through the exercise, Guzman adopted Bumstead along with his personal units.

Tips on how to Do It: Sit down on a leg extension gadget and position your legs at the back of the pad. Sit down again at the seat and cling directly to the handles. Raise the pad together with your legs and flex your quads as soon as your knees are as regards to the locked out place. Slowly go back to the beginning place and repeat.

Hack Squat

The second one motion of the day used to be the hack squat. Bumstead carried out a protracted vary of movement, shedding deep into the opening with each and every rep. This system puts much more rigidity at the quadriceps muscle mass. The bodybuilder labored within the 10 to 15-rep vary, finishing with 245 kilograms (540 kilos) for 6 repetitions earlier than temporarily decreasing the burden to 163 kilograms (360 kilos) for a drop set and finishing seven further reps.

Tips on how to Do It: Position your toes flippantly at the foot platform and position your shoulders beneath the reinforce pads. As soon as you are feeling cast and strong in place, carry the sled by means of straightening your knees and liberate the security handles. Cross as deep as you safely can into the ground place — preferably succeed in your hips under your knees. Pressure your toes into the footplate and push your self again to the beginning place. Repeat for the specified reps and go back the handles to their unique location to fasten the gadget again into position.

Leg Press

The 3rd quad-focused motion used to be the leg press. Bumstead defined that he has transferring his center of attention to make use of a somewhat wider stance than previously, to focus on his adductors (inside thighs) and outer quadriceps muscle mass. Bumstead labored as much as a best set with 367 kilograms (810 kilos) and carried out 10 reps, adopted by means of a drop set all the way down to 285 kilograms (630 kilos) the place he did 15 extra reps. He then has extra weight got rid of, all the way down to 204 kilograms (450 kilos) and he is going to failure with 20 agonizing repetitions.

Tips on how to Do It: Sit down together with your again firmly towards the pad. Position your toes flippantly at the footplate and push it ahead to unencumber the security handles and take keep watch over of the sled. Bend your knees and decrease the footplate as deep as you with ease can. Stay you toes flat and press the sled again to the beginning place. Repeat for the specified reps. Lock he sled into position with the security handles.

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Strolling Lunge

The following motion of the exercise used to be the dumbbell strolling lunge. Bumstead used to be on marked turf with a couple of dumbbells. He fascinated with taking huge steps ahead and lunged down as as regards to the ground as imaginable. He then returned to a status place and took his subsequent step with the other foot. Just one set is carried out on digicam, however Bumstead later mentioned they did two. As a spectator may be expecting, he used to be appearing transparent indicators of exhaustion at this level within the exercise.

Tips on how to Do It: Grasp a dumbbell in each and every hand and stand tall. Take a step ahead and decrease your rear knee towards the ground, getting as little as you’ll. Push via your lead foot to go back to a status place and convey your again foot ahead. Take the next step with the other foot and carry out a repetition the similar means. You’ve now performed one rep for each and every leg. Repeat for the specified reps or distance you want to whole.

Seated Calf Carry and Adductor Gadget

The tail-end of the exercise shifted the point of interest to the calves, particularly the soleus muscle. Bumstead plays a collection of seated calf raises with one 20-kilogram (45-pound) plate. He then finishes the consultation at the adductor gadget, to provide much more consideration to construction his inside thighs, earlier than calling it an afternoon.

Tips on how to Do the Seated Calf Carry: Sit down together with your knees underneath the pads. Place your toes together with your ft at the footplate and your heels striking off. Push via your ft to contract your calves and raise the burden as much as unencumber the security care for. Decrease your heels so far as you safely can to stretch your calves. Pressure via your ft to boost the burden as top as imaginable and maximally contract your calves. In short cling the highest place. Repeat for the specified reps, however end with a contraction so you’ll go back the care for and lock the gadget into position.

Tips on how to Do the Adductor Gadget: Sit down at the gadget with the pads in your inside thighs. Unencumber the burden so you could have keep watch over of it. Squeeze your thighs in combination to convey the pads in as shut as imaginable, preferably touching the pads in combination. Slowly unencumber rigidity to permit your legs to unfold out. As soon as you are feeling a stretch, repeat for the specified reps.

The entire main points of Bumstead’s intense leg exercise weren’t shared within the video, however you’ll check out a pattern model of this exercise by means of following the information under:

Vintage Body Olympia-Taste Leg Exercise

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

Featured Symbol: Chris Bumstead on YouTube

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