The man who has won Mr. Classic Physique Olympia three times helps his brother-in-law get ready for the Vancouver Pro in 2022.
Chris Bumstead, who has won the Classic Physique Olympia three times, and Iain Valliere, who has won the IFBB Pro League Men’s Open, worked out together on a quadriceps workout that Bumstead posted on his YouTube channel.
The video came out on May 17, 2022, and you can watch it below. The workout begins at 2:36. The two worked out at the Revive Gym in Stuart, Florida. Bumstead is in his off-season, and Valliere is getting ready to start the 2022 season on July 17, 2022, at the Vancouver Pro.
People who lift weights often start their leg day on the adductor machine. Flexing the legs inward against light resistance works the muscles on the inside of the thighs and gets the thighs ready for stronger leg movements. Both men did three sets each (though not all sets were shown). Stick to 10 to 15 reps. This gives you enough heavyweight to tire out the muscle without putting too much stress on your joints or tendons.
The next move was leg extensions, which are a great way to target all four quad muscles. Bumstead told them between sets that they were separating their quadriceps and hamstrings so they could work on them later in the week.
On the machine, both men were caught on camera doing reps. On one of Bumstead’s sets, the whole thing was filmed. He did 15 reps and a few partial reps.
On the Prime machine, Valliere can be seen doing more than 20 reps with seven plates. Bumstead then did 15 more reps, plus a couple of forced reps at the end of his set.
The seated hack squat machine was used in the next exercise. Valliere talked about why he chose to use this particular machine.
This one is the easiest way for me to get the most knee flexion with the least amount of strain to my back and ankles.
At one point, Bumstead loads up each side of the machine with seven 45-pound weight plates. With knee sleeves and a lifting belt on, he does 12 reps. Next was the winner of the 2021 Tampa Pro and the 2021 Texas Pro. Valliere did as many reps as Bumstead, then did eight more for a total of 20. Bumstead did 11 reps with the same weight on his next set, and Valliere let him do one more.
After that, the two Canadians moved on to the leg press machine. This one didn’t have sleeves for plates; instead, it had a weight stack. Instead of the footplate moving, the seat does. Bumstead talked about why he liked using this machine.
It forces you into the pad. So, there’s no butt wink to worry about.
Once they know what settings will work for them, Bumstead goes first. The three-time champion could no longer do any more reps after eight. Valliere was up next, and he did a total of 12 reps. Each man did three sets of music. Also, each person did one set of “sissy squats.”
Bumstead finished the workout by doing a few sets of straight-leg calf raises on a leg press machine to work on his calves. He also said that during those sets, he did vacuums to keep his waist tight, which was an important part of competing in Classic Physique. Before ending what he called the “Chris and Iain Leg Show,” Bumstead did three sets, one of which was a drop set.
Sample Quad and Calf Workout
- Adductors: 3 sets of 15 reps
- Leg Extension: 4 sets of 15-20 reps
- Hack Squat Machine: 4 sets of 12-20 reps
- Leg Press: 3 sets of 8-12 reps
- Sissy Squat: 1 set to failure
- Calf Raise Machine: 2 standard sets of 10-15 reps, 1 drop set to failure.
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