The four-time Mr. Olympia put his hamstrings to the check throughout an epic leg day.
In the hunt for his fifth straight Mr. Olympia victory, Chris Bumstead is simply over six weeks away from defending his crown on the Orange County Conference Middle in Orlando, FL in the course of the weekend of Nov. 3-5, 2023. Whereas the reigning champion faces a monumental problem to fend off some worthy opponents, it’s clear he’s dedicated to making sure every muscle group is contest-ready.
In a YouTube coaching vlog posted on Sep. 17, 2023, Bumstead gave viewers an inside glimpse of a hamstring-centric leg day along with his coach, Hany Rambod. For sure, the four-time winner (2019-2022) of the Classic Physique division appears to be like as locked in as ever heading into the 2023 IFBB Mr. Olympia competitors. The exercise begins close to the four-minute mark of the video.
After consuming Evogen EVP Xtreme pre-workout and jokingly telling Rambod he hasn’t trained abs in a 12 months, Bumstead’s grueling day on the workplace begins with a sequence of workout routines focused at constructing his hamstrings.
Mendacity Leg Curl
Bumstead began the session on the mendacity leg curl machine, the place he executed some single-leg warmup units. After performing a set with each legs, he mentioned his diet with Rambod, noting that it’s been simpler for him to eat “greater meals, much less incessantly” throughout contest prep.
Bumstead continued with a set of full-range reps, adopted by slow-tempo reps wherein his coach emphasised controlling and contracting the hamstring.
Standing Single-Leg Leg Curl Machine
Subsequent, Bumstead focused every hamstring individually on a standing single-leg curl machine. Rambod inspired him to goal for 10-15 reps per set and to manage the burden on the way in which down.
The adorned coach additionally made it some extent to make sure Bumstead stored his hip ahead in the course of the isolation motion to get most hamstring contraction.
Hip Abduction Machine
Bumstead gave his hamstrings a short lived break by shifting over to the hip abduction (“outer thigh”) machine. He maintained a slight ahead lean all through, ensuring to squeeze on the high of the motion.
Rambod pushed Bumstead to finish the ultimate few reps at a slower tempo in the course of the first two units of this glute-focused train. Bumstead completed with a number of drop units that pushed him to his restrict.
Seated Leg Curl Machine
That transient hamstring hiatus ended when Bumstead obtained on the seated leg curl machine. With two 45-pound plates and one other 25-pounder loaded, he methodically executed every rep as Rambod inspired him to squeeze after which slowly let the burden again up.
Though Bumstead remarked that he felt like the burden was “shifting in sluggish movement,” his coach praised him for going till failure.
Sticking with the free-weight strategy, Bumstead put each leg muscle to the check with belt squats. He began with a shoulder-width stance and his toes pointed straight, ensuring to realize full depth (90 levels).
Following a lighter set, he moved to 4 45-pound plates per aspect — a load that left him fatigued and on a knee by the ultimate rep. Rambod dropped the burden and had Bumstead carry out another squat variation (sumo-style) along with his toes pointed at a couple of 45-degree angle. The broader stance supplied a special stimulus, with Rambod noting that Bumstead isn’t used to that foot place.
Seated Calf Elevate
Together with his hamstrings and quads pumped, Bumstead shifted his focus to constructing his calves. He took place on the seated calf raise machine and carried out his first set leaning ahead whereas holding on to the unracking deal with.
Nevertheless, Rambod had Bumstead carry out the following set with a extra vertical physique place. He utilized the identical machine to focus on his tibialis muscle groups, alongside his shin bones, by hooking his foot beneath the decrease lever and lifting his toes in the direction of his shin. Bumstead labored with 25 kilos on this tibia-taxing train.
Donkey Calf Elevate
Lastly, Bumstead completed off with donkey calf raises.
“That is going to truly assist give it just a little extra depth to your calf as a result of it creates just a little little bit of a layer of musculature on the outer a part of the entrance of your calf,” Rambod defined. “Jay [Cutler, four-time Mr. Olympia] had a very good tibialis.”
Working in a bent-over place on the machine, Bumstead achieved a notable calf pump whereas working with a pair of 45-pound plates per aspect. He famous that he didn’t really feel something in his again as he wrapped up the ultimate few reps of what was clearly an intense leg day.
Chris Bumstead Hamstring-Centered Leg Exercise Abstract
- Mendacity Leg Curl Machine
- Standing Single-Leg Curl machine
- Hip Abduction Machine
- Seated Leg Curl Machine
- Belt Squat
- Seated Calf Elevate
- Donkey Calf Elevate
Bumstead has already established a repute as one of many preeminent bodybuilders on this planet. Taking house the Basic Physique title for a fifth straight 12 months would solely additional cement his standing as one of many sport’s all-time greats. And with the way in which he’s been coaching in preparation for the 2023 Mr. Olympia, it will be a large upset if he doesn’t stroll away a winner once more.
Featured Picture: Chris Bumstead / YouTube