It takes quite a lot of power to win bodybuilding’s most prestigious competitors as soon as, not to mention three consecutive occasions. For Chris “CBum” Bumstead — who’s chasing his fourth straight Classic Physique Olympia title (2019-2021) — it’s important to search out moments for a psychological break earlier than pushing it once more.
That appears to be the plan of the 27-year-old bodybuilder. Bumstead lately took a five-day coaching reprieve earlier than leaping again in full steam forward with a leg exercise he shared over his YouTube channel on June 23, 2022.
[Related: Everything You Need To Know About How To Burn Fat]
With roughly 1.9 million subscribers on his YouTube channel, Bumstead doesn’t appear shy about sharing his coaching progress or insights into his thought course of. Some of the extra notable movies CBum has shared lately heart on how he avoids burnout, one in all his arm exercises, and a meal-by-meal walkthrough of a day’s price of vitamin.
This newest leg exercise follows Bumstead’s obvious sample of meticulously documenting a possible journey to the highest of the Classic Physique Olympia podium once more.
Bumstead’s Brutal Leg Day
Before Bumstead begins the exercise, he notes an vital disclaimer. The bodybuilder says it’s been roughly two weeks since he final educated his legs. As a end result, he needs to ease again in step by step. Nonetheless, the whole routine doesn’t seem any much less difficult.
StairMaster
Sets and Reps: Warmup for an undisclosed time
While stepping slowly on a StairMaster machine — which Bumstead says helps heat up his knees — he explains the place his health stands after his time away from the health club.
“I don’t know why, however taking break day ought to often depart you feeling rested, but it surely leaves me feeling drained, tighter, and extra damaged than I used to be earlier than,” Bumstead says. “But I’m positive it’s nonetheless good for my nervous system to take a break.”
Alternating Single-Leg Extension
Sets and Reps: 2 x 20-plus
In the primary a part of his weight coaching, Bumstead locks out some single-leg extensions, alternating units on every leg. Before shifting on, the bodybuilder elaborates that this a part of his exercise isn’t about exhaustive weight.
That’s quite a lot of cardio … I hit 23 on the primary set, 21 on the second, simply making an attempt to get quite a lot of quantity.
Hip Adduction Machine
Sets and Reps: Undisclosed
As he prepares to hit the again squat, Bumstead maintains he likes to first loosen his hips up on the hip adduction (or shifting a physique half towards the center of the physique) machine. He says the hip motion “helps you get deep into the squat.”
Research affirms Bumstead’s sentiments as one examine confirmed that tighter and sometimes, in flip, weaker hips led to much less stability and muscle activation throughout a deep again squat rep. (1)
[Related: Learn How To Build Strength With Three Key Principles]
Smith Machine Back Squat
Sets and Reps: 2 x 11-12
Once he warms up his hips, Bumstead shifts to a few working again squat units on a Smith Machine. The athlete notes he prefers a detailed stance on this occasion — the place the ft are shoulder-width aside and even narrower — as a result of it permits him to attain extra depth.
“I used to be making an attempt to do nearly like a entrance squat closed stance to essentially emphasize my quads,” Bumstead says whereas barely breathless. “So second set was simply excessive quantity, closed stance, making an attempt to burn my quads.”
Alternating Single-Leg Leg Press
Sets and Reps: 2 x 7-10
After ending his major compound motion of the day, Bumstead does single-leg leg presses, alternating units on every leg. According to the bodybuilder, he primarily enjoys the single-leg leg press as a result of it permits him to take care of a steadiness in power in each legs.
“… I can get a little bit bit extra vary of movement to forestall one from being lopsided,” Bumstead says. “Especially as a result of I’ve a good erector on my proper facet proper now, which might trigger me to favor my left leg. So, [I’m] avoiding that, by doing one leg at a time.”
Seated Calf Raise
Sets and Reps: 5 x 8-10
To end his exercise, Bumstead makes use of what seems to be left of his power on some seated calf raises.
“Muscular endurance appears to drop shortly after taking break day,” Bumstead says after a calf-raise set. “But my knees harm extra in the beginning and harm much less now.”
[Related: How To Build Muscle: The Training And Diet Guide For Beginners And Advanced Lifters]
Back within the Saddle
With Bumstead pushing himself again to his normal excessive capability, it appears the bodybuilder didn’t miss a beat in his brief time away from the health club. Judging by how seamless his leg exercise appeared, a fourth consecutive Classic Physique Olympia title may quickly come into the athlete’s purview.
The 2022 Mr. Olympia will happen on December 16-18, 2022, in Las Vegas, NV.
References:
- Si-Hyun, Okay., Oh-Yun, Okay., Kyue-Nam, P., In-Cheol, J., Jong-Hyuck, W. (2015) Lower Extremity Strength and the Range of Motion in Relation to Squat Depth. Journal of Human Kinetics. 2015 Mar; 45: 59–69.
Featured picture: @cbum on Instagram