It’s been a while since the three-time reigning champion classical physicist olympia champion chris bumstead accomplished squats in the gym. After his recent COVID-19 recovery During the Christmas season, the three-time Olympia champion has to build your wheels back. he kept hack squats as part of your leg workout routine, but standard back squats fell by the wayside so far. On January 30, 2022, Bumstead took to his YouTube channel to share a workout video covering his leg day.
I’ve got some old man knees, I’ve got some old man hips.
Bumstead, 26, began her workout with several pre-workout scoops and a long warm-up at the Revive Gym in Stuart, FL. Watch the full workout in the video below:
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Bumstead opens her leg day with single leg extensions superset with hamstring curls.
Rest doesn’t help your joints, it just makes them tighter.
Despite his time off from intense leg training, the entire stack on the leg extension machine wasn’t enough weight for the Olympia champion. He performed rest-pause sets where he did 20 reps on each leg and then completed an additional set with each leg to failure before resting
After his heating setsBumstead went to the “dungeon”, where power racks aligned wall to wall. He placed a barbell on his traps, refusing to use a pad, and performed a set of squats without any additional weight. Then added a 45 pound weight plate to each bar sleeve for the four subsequent assemblies.
Once I had three plates in each side of the barBumstead put on his lifting belt. Once he got it up to four plates on each side, he got kneepads. His goal was 12 reps with the 405-pound bar. He beat that goal by three reps, but it felt like his heart rate skyrocketed at 170 beats per minute.
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Bumstead followed up his heart-rate-accelerating set with another 11 reps with the same weight. Bumstead felt his “head spin” when this set raised his heart rate at 174bpm. After completing the squats, Bumstead moved to weight shelf for bulgarian split squats.
The three-time Olympia champion said that Bulgarian split squats have a bad reputation in social networks since athletes do not like to perform them. Even before his sets, Bumstead referred to the exercise as “dreaded” despite admitting he doesn’t dislike it. He even credits the Bulgarian split squat for improving his pose on your back:
They’re great for building upper glute and quad combos… that’s how you build that big back slam with tight glute stretch marks – build that booty.
Bumstead performed the Bulgarian split squat with one leg on a bench, holding a dumbbell in the hand opposite the leg doing the work. If the right leg worked, the left hand supported the weight and vice versa. When the target number of reps was up, Bumstead dropped the weight and failed with just your body weight.
Bumstead closed out his leg day with additional hamstring curls and calf raises — alternate between standing and seated calf raises each week. Currently, out of season, Bumstead trains legs once a week. As the competition draws closer, it will add a lap day each week.
2022 Arnold classic
The 2022 Arnold classic will see Bumstead’s largest Olympia competition take the stage the weekend of March 3-6, 2022. The defending champion of the Arnold Classic Physique Terrence Ruffin will be in Columbus, OHto defend his crown, as did the two-time Classic Physique Olympia champion Breon Ansleywho seeks to overthrow him.
Bumstead is not competing in the Arnold, but will give an early look at the training progress their rivals are doing in early 2022 before they all meet on stage at the olympic weekend 2022 from December 16 to 18, 2022 in The Vegas, Nevada. With an 11-month offseason before attempting a fourth straight Olympia title, Bumstead stated that he’s going to have to bring the most significant improvements to his physique he’s ever had.
Featured Image: @cbum on Instagram
