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 Basic 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 latest YouTube video documenting a leg exercise he took on with Christian Guzman, Bumstead’s enterprise associate and occasional coaching associate.
The title of the video — “This Leg Day Actually Sucked” — apparently expressed Bumstead’s emotions concerning the exercise however, in energy sports activities, if a exercise “sucks,” it may be an excellent factor within the long-run.
The extreme coaching session befell on the Revive Gymnasium 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 every little thing within the higher thighs, particularly the glutes, whereas lowering knee pressure.
Bumstead started the lifting session with leg extensions, that are an efficient method to isolate the quadriceps and warm-up the knees. You can too see that he isn’t sporting sneakers, which is typical for the four-time champion. He has beforehand mentioned that the unconventional behavior helps him really feel extra secure 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 may be seen powering by 10 repetitions. All through the exercise, Guzman adopted Bumstead together with his personal units.
The right way to 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 along 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.
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 mass. The bodybuilder labored within the 10 to 15-rep vary, ending with 245 kilograms (540 kilos) for six repetitions earlier than shortly lowering the burden to 163 kilograms (360 kilos) for a drop set and finishing seven extra reps.
The right way to Do It: Place your toes evenly on the foot platform and place your shoulders beneath the help pads. As soon as you’re feeling stable and secure in place, carry 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.
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 (inside thighs) and outer quadriceps muscle mass. Bumstead labored as much as a high 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.
The right way to Do It: Sit along 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. Maintain 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.
The following motion of the exercise was the dumbbell strolling lunge. Bumstead was on marked turf with a pair of dumbbells. He targeted on taking massive steps ahead and lunged down as near the ground as doable. He then returned to a standing place and took his subsequent step with the alternative foot. Just one set is carried out on digicam, however Bumstead later mentioned they did two. As a spectator may anticipate, he was exhibiting clear indicators of exhaustion at this level within the exercise.
The right way to 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 your lead foot to return to a standing place and produce your again foot ahead. Take the next move with the alternative foot and carry out a repetition the identical method. You’ve now finished 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 inside thighs, earlier than calling it a day.
The right way to Do the Seated Calf Elevate: Sit along with your knees underneath the pads. Place your toes along with your toes on the footplate and your heels hanging off. Push by your toes to contract your calves and carry the burden as much as launch the security deal with. Decrease your heels so far as you safely can to stretch your calves. Drive by your toes to carry the burden as excessive as doable 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.
The right way to Do the Adductor Machine: Sit on the machine with the pads in your inside thighs. Launch the burden so you might have management of it. Squeeze your thighs collectively to carry the pads in as shut as doable, 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 attempt 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