The four-time Mr. Olympia put his hamstrings to the take a look at throughout an epic leg day.

Written via Stephen Sheehan, CPT Ultimate up to date on September 19, 2023

On the lookout for his 5th instantly Mr. Olympia victory, Chris Bumstead is solely over six weeks clear of protecting his crown on the Orange County Conference Middle in Orlando, FL throughout the weekend of Nov. 3-5, 2023. Whilst the reigning champion faces a huge problem to fend off some worthy competition, it’s transparent he’s dedicated to making sure each and every muscle crew is contest-ready. 

In a YouTube coaching vlog posted on Sep. 17, 2023, Bumstead gave audience an within glimpse of a hamstring-centric leg day along with his trainer, Hany Rambod. Take into account that, the four-time winner (2019-2022) of the Vintage Body department seems to be as locked in as ever heading into the 2023 IFBB Mr. Olympia pageant. The exercise begins close to the four-minute mark of the video.  

After eating Evogen EVP Xtreme pre-workout and jokingly telling Rambod he hasn’t educated abs in a yr, Bumstead’s grueling day on the place of work starts with a sequence of workout routines focused at development his hamstrings. 

Mendacity Leg Curl

Bumstead began the consultation at the mendacity leg curl device, the place he completed some single-leg warmup units. After appearing a suite with each legs, he mentioned his nutrition with Rambod, noting that it’s been more straightforward for him to devour “larger foods, much less regularly” throughout contest prep. 

Bumstead endured with a suite of full-range reps, adopted via slow-tempo reps by which his trainer emphasised controlling and contracting the hamstring. 

Status Unmarried-Leg Leg Curl Device

Subsequent, Bumstead focused each and every hamstring one by one on a status single-leg curl device. Rambod inspired him to attempt for 10-15 reps in keeping with set and to keep an eye on the burden at the means down.

The adorned trainer additionally made it some extent to verify Bumstead saved his hip ahead throughout the isolation motion to get most hamstring contraction.   

Hip Abduction Device

Bumstead gave his hamstrings a short lived smash via shifting over to the hip abduction (“outer thigh”) device. He maintained a slight ahead lean all the way through, ensuring to squeeze on the best of the motion. 

Rambod driven Bumstead to finish the overall few reps at a slower pace throughout the primary two units of this glute-focused workout. Bumstead completed with a number of drop units that driven him to his prohibit. 

Seated Leg Curl Device

That transient hamstring hiatus ended when Bumstead were given at the seated leg curl device. With two 45-pound plates and every other 25-pounder loaded, he methodically completed each and every rep as Rambod inspired him to squeeze after which slowly let the burden again up. 

Even supposing Bumstead remarked that he felt like the burden used to be “shifting in sluggish movement,” his trainer praised him for going till failure. 

Belt Squat

Sticking with the free-weight manner, Bumstead put each and every leg muscle to the take a look at with belt squats. He began with a shoulder-width stance and his feet pointed instantly, ensuring to reach complete intensity (90 levels). 

Following a lighter set, he moved to 4 45-pound plates in keeping with facet — a load that left him fatigued and on a knee via the overall rep. Rambod dropped the burden and had Bumstead carry out every other squat variation (sumo-style) along with his feet pointed at a few 45-degree attitude. The broader stance equipped a distinct stimulus, with Rambod noting that Bumstead isn’t used to that foot place. 

Seated Calf Lift

Along with his hamstrings and quads pumped, Bumstead shifted his focal point to development his calves. He took place at the seated calf elevate device and carried out his first set leaning ahead whilst preserving directly to the unracking deal with. 

Alternatively, Rambod had Bumstead carry out the following set with a extra vertical frame place. He applied the similar device to focus on his tibialis muscle mass, alongside his shin bones, via hooking his foot below the decrease lever and lifting his feet in opposition to his shin. Bumstead labored with 25 kilos in this tibia-taxing workout. 

Donkey Calf Lift

In the end, Bumstead completed off with donkey calf raises. 

“That is going to in reality assist give it a little bit extra intensity on your calf as it creates a little bit little bit of a layer of musculature at the outer a part of the entrance of your calf,” Rambod defined. “Jay [Cutler, four-time Mr. Olympia] had a truly just right tibialis.” 

Running in a bent-over place at the device, Bumstead accomplished a notable calf pump whilst running with a couple of 45-pound plates in keeping with facet. He famous that he didn’t really feel anything else in his again as he wrapped up the overall few reps of what used to be obviously an intense leg day.