Chris Bumstead Endures Brutal Leg Session within the Offseason

4-time Traditional 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 latest YouTube video documenting a leg workout 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 in regards to the exercise however, in power sports activities, if a exercise “sucks,” it may be a great factor within the long-run.

The extraordinary coaching session came about on the Revive Fitness center in Stuart, FL, and it kicked off with Bumstead strolling on a stepmill whereas dealing with backward, to warm-up. Strolling backward can assist 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 solution to isolate the quadriceps and warm-up the knees. You can even see that he isn’t carrying sneakers, which is typical for the four-time champion. He has beforehand mentioned 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 may be seen powering via 10 repetitions. All through the exercise, Guzman adopted Bumstead together with his personal units.

Easy methods 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 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 muscular tissues. 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.

Easy methods to Do It: Place your ft evenly on the foot platform and place your shoulders beneath the help pads. As soon as you’re feeling stable and steady 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 ft 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 prior to now, to focus on his adductors (internal thighs) and outer quadriceps muscular tissues. Bumstead labored as much as a high set with 367 kilograms (810 kilos) and carried out 10 reps, adopted by a drop set all the way down to 285 kilograms (630 kilos) the place he did 15 extra reps. He then has extra weight eliminated, all the way down to 204 kilograms (450 kilos) and he goes to failure with 20 agonizing repetitions.

Easy methods to Do It: Sit together with your again firmly in opposition to the pad. Place your ft 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 ft flat and press the sled again to the beginning place. Repeat for the specified reps. Lock he sled into place with the security handles.