It takes lots of vitality to win bodybuilding’s most prestigious competitors as soon as, not to mention three consecutive instances. For Chris “CBum” Bumstead — who’s chasing his fourth straight Classic Physique Olympia title (2019-2021) — it’s important to seek 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 just 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.
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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 just lately middle on how he avoids burnout, one among 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 skilled his legs. As a end result, he needs to ease again in progressively. Nonetheless, the whole routine doesn’t seem any much less difficult.
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 well being stands after his time away from the gymnasium.
“I don’t know why, but taking time off should usually leave you feeling rested, but it leaves me feeling tired, tighter, and more broken than I was before,” Bumstead says. “But I’m sure it’s still 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 lots of cardio … I hit 23 on the primary set, 21 on the second, simply attempting to get lots 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 infrequently, in flip, weaker hips led to much less stability and muscle activation throughout a deep again squat rep. (1)
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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 realize extra depth.
“I was trying to do almost like a front squat closed stance to really emphasize my quads,” Bumstead says whereas barely breathless. “So second set was just high volume, closed stance, trying to burn my quads.”
Alternating Single-Leg Leg Press
Sets and Reps: 2 x 7-10
After ending his main 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 keep up a stability in energy in each legs.
“… I can get a little bit more range of motion to prevent one from being lopsided,” Bumstead says. “Especially because I have a tight erector on my right side right now, which can cause 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 vitality on some seated calf raises.
“Muscular endurance seems to drop quickly after taking time off,” Bumstead says after a calf-raise set. “But my knees hurt more at the beginning and hurt less now.”
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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 quick time away from the gymnasium. 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.
- 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