CBum is gearing up for a fifth Classic Physique Olympia championship.
Since claiming the 2019 Mr. Olympia Classic Physique title, Chris Bumstead dominates the field, aiming to clinch his fifth trophy this year. Recently, he provided a physique update and shared details on his cutting regimen. Bumstead is set to face some highly skilled opponents, such as Urs Kalecinski, Ramon Rocha Queiroz, and the distinguished two-time previous winner, Breon Ansley. Let’s review Chris Bumstead’s leg training routine for Olympia 2023.
Known as “CBum”, Chris Bumstead, a Canadian bodybuilding sensation with an exceptional physique, frequently shares his training sessions online. This includes a gruelling leg workout conducted with Coach Hany Rambod at the onset of the season. The leg regimen discussed below takes place just weeks before Mr. Olympia.
Early-season training differs significantly from pre-competition shredding routines. Many competitors are in a cutting stage and their energy levels are usually lower, necessitating different training approaches. Here, we’ll provide tips from Chris Bumstead on maximizing leg training efficiency as he prepares for the 2023 Olympia.
Chris Bumstead’s Leg Training Routine
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Before beginning his exercise routine, Chris Bumstead mentions that he has reduced his caloric intake again and now weighs less than 250 lbs. He also talks about increasing his cardio as it helps improve metabolism and burn excess fat. Bumstead then takes a pre-workout supplement along with a meal of chicken and rice, consisting of roughly 180g chicken breast and 180g rice with honey mustard sauce.
Next, Chris Bumstead performs warmups that include dynamic stretches and leg extensions to get the blood flowing, loosen up muscles and joints, and feel energized before starting his workout. This 2016 study supports stretching and specific warmups prior to training (1).
Chris Bumstead’s leg workout entails seven exercises, combining machine and bodyweight routines. For most, he begins with a warmup before proceeding to his main sets. CBum also incorporates two supersets to conclude his leg session for the day.
| Exercises | Sets | Reps |
| Leg Extensions | 3 | 5-7 |
| Leg Presses | 3 | 8-12 |
| Belt Squats | 3 | 6-10 |
| Smith Machine Squats | 4 | 10 |
| Bulgarian Split Squats & Leg Extensions | Superset | |
| Hip Adductors & Seated Calf Raises | Superset | |
Leg Extensions
Chris Bumstead performs five to seven repetitions of leg extensions across three working sets. He aims to develop his upper quad more than the teardrop area, as his lower quads are generally more prominent. To balance this, he employs mind-muscle linkage to fully engage the muscle during contraction, performs a squeeze for five reps, and continues until muscular failure. Studies show that mind-muscle connection can effectively stimulate muscle hypertrophy(2), a strategy also used by Mr. Olympia legend Arnold Schwarzenegger, who imagined his muscles increasing in size.
The leg extension is indeed an isolated exercise targeting quad muscles. It works on all four heads of the quad, enhancing muscle mass and strength in the legs. Leg extensions are machine-based, allowing for increased training volume.your quadriceps.
Leg Presses
Theleg press is a lower-bodycompound movement that engages your quads, glutes,calves, hamstrings, and hip flexors. It involves a triple extension of the knee, ankle, and hip joint. To perform the leg press, you use a leg press machine, available in vertical, horizontal, or inclined versions.
Chris Bumstead utilizes a 45-degree plate-loaded incline leg press machine. He completed three sets of 8-12 repetitions, pausing for 10-15 seconds between each set before proceeding to the next exercise.
Belt Squats
Belt squats are a great substitute for the back squat, especially for individuals withlower back issues(3). This movement primarily targets thequads, glutes,hamstrings, andcore. Unlike the regular back squat, it does not require a spotter.
Before starting belt squats, Chris Bumstead performs a warm-up set to prime his muscles. He then moves on to three working sets of six to ten repetitions before transitioning to the next exercise.
Smith Machine Squats
Smith machine squats work your quads, glutes,adductors, hamstrings, calves, andabs. This equipment removes the need for stabilization, allowing focus on the primary muscles. Using a Smith machine also eliminates the necessity of a spotter for squats.
Chris Bumstead starts with a warm-up set on the Smith machine, followed by four working sets of ten repetitions each. He then proceeds to the first superset of his leg workout.
Bulgarian Split Squats & Leg Extensions
Leg extensions, as previously mentioned, isolate and strengthen your quad muscles. Chris Bumstead combines leg extensions with Bulgarian split squats in a superset to make for an intense leg day. He states he is aiming for larger legs, and this superset provides a great stretch while challenging the body from various angles.
TheBulgarian split squat focuses on your calves, glutes, quads, and hamstrings. This unilateral exercise also forces the core to engage significantly to maintain stability. Bulgarian split squats enhance your core and leg strength while minimizing strain on your lower back.
Hip Adductors & Seated Calf Raises
Seatedcalf raises isolate the legs and target the soleus of the calf muscles. This is crucial as this muscle is often neglected in other leg exercises. While mass-building is important, strengthening weaker muscles in the leg is equally vital to prevent injuries
The hip adduction machine focuses on the adductor muscles, which control thigh movements. Chris Bumstead finishes his routine with a superset of hip adductors and seated calf raises. He then shares his ambition of securing his fifth title while keeping his fans involved.
You can watch the full workout here:
Chris Bumstead Leg Day Wrap Up
That’s the conclusion of Chris Bumstead’s intense leg day as he prepares for the 2023 Mr. Olympia. Will you give it a shot?
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References
- Sá, M. A., Matta, T. T., Carneiro, S. P., Araujo, C. O., Novaes, J. S., & Oliveira, L. F. (2016). Acute Effects of Different Methods of Stretching and Specific Warm-ups on Muscle Architecture and Strength Performance. Journal of Strength and Conditioning Research, 30(8), 2324–2329.https://doi.org/10.1519/JSC.0000000000001317
- Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European Journal of Applied Physiology, 116(3), 527–533.https://doi.org/10.1007/s00421-015-3305-7
- Joseph, L., Reilly, J., Sweezey, K., Waugh, R., Carlson, L. A., & Lawrence, M. A. (2020). Activity of Trunk and Lower Extremity Musculature: Comparison Between Parallel Back Squats and Belt Squats. Journal of Human Kinetics, 72, 223–228.https://doi.org/10.2478/hukin-2019-0126