Chris Bumstead Goes for Broke With a “Killer Leg Day” Routine

Chris Bumstead has a controversy for being one of the crucial extra achieved and recognizable faces in trendy bodybuilding. But, regardless of his a hit run, he isn’t happy. The 3-time reigning Vintage Body Olympia champ (2019-2021) is pushing exhausting to make it 4 consecutive championships this December. On Oct. 5, 2022, over his YouTube channel, Bumstead shared … Learn extra
The publish Chris Bumstead Is going for Broke With a “Killer Leg Day” Regimen gave the impression first on Breaking Muscle.

Chris Bumstead has a controversy for being one of the crucial extra achieved and recognizable faces in trendy bodybuilding. But, regardless of his a hit run, he isn’t happy. The 3-time reigning Vintage Body Olympia champ (2019-2021) is pushing exhausting to make it 4 consecutive championships this December.

On Oct. 5, 2022, over his YouTube channel, Bumstead shared a complete have a look at his fresh training. This time, he fascinated with his legs. After already diagramming how he trains facets of his frame like arms and shoulders previous within the low season — the brand new clip is some other detailed have a look at how considered one of bodybuilding’s superstars is making ready for the Olympia degree 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” prior to 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 choice of repetitions or units he sought after to achieve. It was once extra about getting his decrease frame muscle mass ready for the beef and potatoes of his coaching consultation. The leg curls and leg extension had been for Bumstead’s hamstrings and quads, whilst a couple of units on a hip adduction gadget loosened up his adductor muscle mass alongside the interior midline of his thighs.

Mid-way thru this warm-up collection, Bumstead got rid of his sneakers and skilled in socks for the rest of his exercise. He has in the past mentioned this leg day ritual is helping him really feel extra strong all through workouts and improves his mind-muscle connection.

Hack Squat

For his first large motion of the day, Bumstead began with some hack squats. The athlete did an preliminary set with none plates connected to the gadget to get a way of the motion, and slowly added weight as he improved. Bumstead’s ultimate running set featured him finishing 9 reps with 9 45-pound plates on each and every aspect, adopted through a “back-off set” the use of seven plates for 12 repetitions.

All through a between-set relaxation length, Bumstead was once approached through not too long ago retired, seven-time 212 Olympia winner Flex Lewis. The coincidental assembly most likely happened for the reason that coaching location, Bev Francis Powerhouse Fitness center in Syosset, NY, is referred to as “the East Coast Mecca of Bodybuilding” and steadily hosts a who’s who of bodybuilders and sports activities stars.

Unmarried-Leg Press

Bumstead shifted to the leg press gadget, the place he carried out a couple of heavy units of the motion unilaterally to offer either one of his legs equivalent consideration. After his units, he mentioned the significance of being attentive to your frame all through a exercise, particularly while you’re having a top power, top efficiency day.

“Every so often you simply need to ‘learn the room,’” he stated. “Sooner or later if you are feeling so much more potent, if it feels too gentle, or feels too simple, don’t do exactly 10 reps to do 10 reps. Rack the load. Put extra weight on. ‘Buckle up for the trip.’ That’s the quote for this yr.”

Leg Extension

To middle on his quads, Bumstead returned to the leg extension gadget as a primary raise, now not merely a warm-up. Whilst he did a couple of more difficult units, Bumstead makes positive to not load an excessive amount of weight to be able to stay any possible punishment on his knees at a minimal.

As a substitute, he accomplished a deep stretch within the backside place of each and every rep and labored thru a protracted vary of movement for optimum paintings.

 

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[Related: How to Do the Goblet Squat for Lower Body Size and Mobility]

Romanian Deadlift with Barbell

To shift center of attention on his glutes and hamstrings, Bumstead carried out a couple of units of a Romanian deadlift with a loaded barbell. The bodybuilder had two plates according to aspect for units of 12 as he labored thru this a part of his regimen. Bumstead famous that his glutes and hamstrings had been nonetheless fatigued from the single-leg press, making this rather gentle weight greater than sufficient.

Sissy Squat

As he neared the tip of his exercise, Bumstead carried out some sissy squats into his regimen. The motion, which asks the quads to raise the vast majority of an individual’s frame weight, can lend a hand beef up connective tissues and muscle mass within the knees and legs. Bumstead as it should be powered thru some units of sissy squats as perfect as he may just prior to in spite of everything transferring off of quad paintings.

Seated Leg Curl

Bumstead had the whole lot come complete 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 an afternoon.

 

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A post shared by Chris Bumstead (@cbum)

[Related: How to Do the Bulgarian Split Squat for Leg Size, Strength, and Mobility]

Bumstead must conquer a couple of noteworthy friends to win his fourth consecutive Vintage Body Olympia name. There’s former two-time champ Breon Ansley (2017-2018), whose reign ended with Bumstead’s first name in 2019, and Terrence Ruffin, an athlete who generally finishes across the best of the Vintage Body Olympia. Overdue riser Neil Currey may well be somebody to look at as a gloomy horse, too.

Alternatively, if this glimpse at Bumstead’s dedication to development tough legs says anything else, his spectacular run within the Vintage Body department would possibly neatly proceed.

Featured symbol: Chris Bumstead on YouTube

The publish Chris Bumstead Goes for Broke With a “Killer Leg Day” Routine gave the impression first on Breaking Muscle.

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