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After almost a year since they last trained legs together, Men’s Physique competitor and fitness entrepreneur Christian Guzman rejoined the four-time Classic Physique champ, Chris Bumstead, at the Revive Gym in Florida for a lower body workout.
Bumstead is the most decorated bodybuilder in the Classic Physique division’s history and will attempt a fifth Classic Physique title at the 2023 Olympia on Nov. 2-5, 2023, in Orlando, FL. On Jun. 16, 2023, “CBum” took to his YouTube channel to share the video of his leg day with Guzman. Check out the video below:
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Bumstead & Guzman’s Leg Workout
Here is an overview of the duo’s workout:
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Warm-Up
Bumstead walked backward on a stairclimber to warm up. Extensively warming up is a typical part of Bumstead’s training sessions, reducing his risk of injury by priming muscles, tendons, joints, and ligaments.
Leg Extension
The duo opened with leg extensions. Bumstead performed the first three reps with a full range of motion and paused at the static contraction at the top. He followed up with a few partials in the bottom half of the range of motion, a by partials in the top half, and a few full reps.
Hack Squat
After the first hack squat set, Bumstead admitted that his hectic travel schedule has taken a toll on his body. More specifically, he feels his legs have gotten smaller and weaker. He is currently focused on adding muscle mass to deliver his best package yet at the 2023 Olympia.
Bumstead and Guzman used a hip-width stance to bias quad and glute stimulation. They used resistance bands to tweak the exercise’s resistance profile. The bands tightening during the eccentric removes some resistance from the sled. The resistance returns during the concentric as the bands release. This makes reps feel lighter at the bottom, aiding with the squat out of the hole.
Bumstead performed a drop set to finish, taking each weight to near failure to promote hypertrophy. He avoided locking out his knees at the top to maintain constant tension on his quadriceps.
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Leg Press & Walking Lunges
Bumstead performed the leg press with a wider-than-shoulder-width foot placement to target his adductors and vastus medialis. Guzman opted for a hip-width stance to focus on overall quad development. The Classic Physique Olympia champ performed a double drop set on the final set, training his legs to complete failure.
During the walking lunges, Bumstead ensured his rear knee touched the floor with each rep. Following a full range of motion results in more optimal glute, hamstring, and quad stimulation. It also improves core engagement, balance, and stability. Bumstead maintains an upright torso to avoid lower back engagement.
Seated Calf Raise & Adductor Machine
Bumstead and Guzman moved to the seated calf raise as their fifth exercise. The former maintained full plantar flexion and dorsiflexion with each rep for optimal soleus muscle recruitment.
“I’m trying to get my adductors huge this year,” says Bumstead before starting the final exercise of the training session. He opened his legs as wide as possible for maximal adductor engagement. Besides muscle and strength gains, following a full range of motion on this exercise can improve hip mobility.
At the time of recording, Guzman was eight weeks out of his next bodybuilding show. Bumstead was almost 22 weeks away from the 2023 Olympia, scheduled for Nov. 2-5 in Orlando, FL. If he defends his throne, he would hold three more Classic Physique Olympia titles than the next closest champion, Breon Ansley, who has two Classic Physique Olympia championships. Ansley has moved to the 212 division for 2023.
Featured image: @cbum on Instagram
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Courtesy : https://barbend.com/christian-guzman-leg-session-chris-bumstead/