CBum continues crushing the gym with a huge leg day since his return.
Chris Bumstead is back in full swing and has been crushing the gym since returning to action. Bumstead had to take some time off after battling COVID-19 but has since returned to the gym. Chris Bumstead recently shared a huge leg day workout to get a massive pump.
Bumstead lost upwards of 28 pounds when he contracted the virus. He was forced to take time away from the gym as he recovered. This was back in December, and the reigning three-time Classic Physique Olympia champ has been hard at work since. Chris Bumstead took to his YouTube page to share a huge leg workout that he went through recently.
Chris Bumstead began his workout with single leg extensions and leg curls. When performing single-leg extensions, the machine doesn’t have enough weight for Bumstead. He performs a set of 20 and returns to the other leg to perform reps until failure. Bumstead then moves on to back squats, where he has to watch his knees.
Bumstead explained how he has to wear knee sleeves and a lifting belt for working sets. These come after a warm-up set before he adds plates. Back squats can train hips and hamstrings, but Bumstead also focuses on keeping his knees pain-free.
“Personally, I’m old, I have old man knees. So I just wear them for injury prevention when I go heavy. But I personally like to warm up until one or two sets before my working set… I’ll wear no sleeves. That’s so that I’m not completely dependent on them. I still got a little bit of completely free weight on my knee. So when I start to go heavier, especially now that I am getting back into squats, I throw the sleeves on. I wear really loose ones. More just to keep my knee a little supportive and warm.”
Chris Bumstead moves on Bulgarian squats after his final set of back squats. These are done to build up the glute muscles, an area of focus for the Olympia champion. Bumstead ends the workout with hamstring curls and machine calf raises.
Once the workout is complete, Bumstead explains how he’s still in the reintegration phase. This is because he is still working his way up since returning from COVID-19 and back in the gym. Bumstead is not performing his normal set volume at the moment. He will add a drop set if he feels more energy.
When healthy, Chris Bumstead has one of the best physiques in bodybuilding and will be going for another Olympia title in December. This leg day shows that Bumstead is back to training at a high level and can still reach another gear.
| Full Name: Chris Bumstead (Classic Physique Bodybuilder) | ||
| Weight | Height | Date Of Birth |
| 215-220 lbs | 6’1″ | 2/2/1995 |
| Division | Era | Nationality |
| Classic Physique | 2010s, 2020s | Canadian |
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CBum Leg Workout with Hany Rambod
| Exercises |
| Leg Extension |
| Lying Leg Curl |
| Smith Machine Squat |
| Hack Squat |
| Leg Press |
| Sissy Squat |
Chris Bumstead works hard to keep his award-winning physique in place every year. This time, we’re looking at a brutal leg workout that he did with coach Hany Rambod. This is part of his starting preparations for the new season.
To get started, Bumstead says he’s making sure he’s strong, big, and lean enough to get the season rolling. This CBum leg workout with Hany Rambod was uploaded on his YouTube channel. It involves doing sets on the Smith machine, hack squat and leg press machines, and more.
After he’s done, Chris Bumstead enjoys some protein and a post-workout treat. Below are the routines that CBum does in their leg workout with Hany Rambod.
Leg Extension
The leg extension is a low-impact isolation exercise that targets the quads. Isolating your leg muscles is hard, so this routine is one of the few that does this. Leg extensions help you build bigger quads and reinforce your knee extension to reduce your risk of injury.
Chris Bumstead does multiple sets of leg extensions under the watch of Hany Rambod. The coach also has him do iso holds with his legs extended. This study shows that isometric training increases quad muscle size (1).
Lying Leg Curl
Lying leg curls are the next on CBum’s itinerary for this leg day. This exercise targets the back of the legs, is great for the calves and hamstrings, and recruits your glutes and thighs. Chris Bumstead does unilateral lying leg curls focusing on one leg at a time.
Smith Machine Squat
The Smith machine squat is a fantastic lower body-building routine. This exercise targets your quads, hip abductors, glutes, abs, electro spinae, and calves. It’s a great way to build your quads.
CBum uses a weight-lifting belt and knee sleeves for this exercise on leg day. He does one working set with a lot of volume to build his muscles. Then he heads to the next exercise, which is hack squats.
Hack Squat
The hack squat was Chris Bumstead’s next compound leg exercise. While this movement is quad-dominant, it also targets your glutes, calves, and hamstring muscles. Hack squats are done on a machine with you leaning at a 45-degree angle.
When doing a hack squat, your leg position affects what muscles you recruit. Putting your feet high and wide builds your hamstrings and glutes, while a lower position targets the quads. Coach Rambod talks about switching feet positions to target different portions of the leg muscles as Bumstead does one working set of this routine.
Leg Press
The leg press is a compound machine exercise that targets your quads, glutes, adductors, and hamstrings. This is another exercise where changing your foot position can target your muscles differently (2). The leg press also allows for heavy loads, which is great for muscle growth.
While doing the leg press, coach Rambod praises Chris Bumstead on how good mind-muscle connection is important. He also talks about adjusting your foot width to make this exercise more quad centered. Chris Bumstead does several working sets on the leg press and says,
“…like six or seven working sets on the leg press. And I got heavyweight and a lot of volume, and my legs are fucking destroyed right now so good workout.”
Sissy Squat
The sissy squat is a challenging exercise that targets your quads, hip flexors, and core muscles. And it achieves nearly 100% isolation of the quads. The sissy squat machine can also improve your balance by leaning back securely without worrying about falling over.
CBum rounds up this leg workout with Hany Rambod by doing multiple sets of the sissy squat. As with most others, he trains to near failure with this exercise, and the coach has to assist as a spotter. CBum does this using only his bodyweight and still wears his knee sleeves and lifting belt as he rounds up leg day.
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References
- Noorkõiv, M., Nosaka, K., & Blazevich, A. J. (2015). Effects of isometric quadriceps strength training at different muscle lengths on dynamic torque production. Journal of sports sciences, 33(18), 1952–1961. https://doi.org/10.1080/02640414.2015.1020843
- Escamilla, R. F., Fleisig, G. S., Zheng, N., Lander, J. E., Barrentine, S. W., Andrews, J. R., Bergemann, B. W., & Moorman, C. T., 3rd (2001). Effects of technique variations on knee biomechanics during the squat and leg press. Medicine and science in sports and exercise, 33(9), 1552–1566. https://doi.org/10.1097/00005768-200109000-00020
