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Bodybuilding

Classic Physique Olympia Champ Chris Bumstead Fires Up His Quads With A Killer Workout

Chris Bumstead works around a quad injury with a unique solution as the 2022 Olympia prep continues.
Andrew Foster, C.S.C.S

Written by Andrew Foster, C.S.C.S

Last Updated onOctober 30, 2022

Chris Bumstead Quad Workout

Chris Bumstead Quad Workout (Credit: CBum/YouTube)

Bodybuilder Chris Bumstead is steering effortlessly around many difficult circumstances in his 2022 Olympia prep. Bumstead is one of the most famous and successful bodybuilders of this era. He competes in the IFBB Pro League’s Classic Physique division and has won the Classic Physique Olympia crown three times – at the 2019, 2020, and 2021 Olympia. ‘CBum’ will attempt to secure his fourth consecutive win at the 2022 Olympia and his competition prep is going on at a relentless pace. 

Recently, Bumstead shared a unique quads workout on his YouTube channel. In this video, he also shared glimpses of a Q&A session where Bumstead answered a lot of questions about bodybuilding and fitness.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

Chris Bumstead crushes a quad workout with a little bit of external help

CBum stated that he injured his quads during the last quad-day workout. The injury worsened further on the very next hamstring day while doing Lunges. The purpose of this training session was to work the quadriceps without intensifying the injury. CBum and his trainer Eddie did this with an Electric Muscle Stimulation (EMS) machine. While speaking about how it works, Chris Bumstead said:

“It’s like an electric shock machine that you wrap around your legs when you train and it tenses the muscle, contracting the muscles harder without putting the strain on the injury. So I am going to try that out and see if it kills me and save my knee for a workout. Also, get some blood in there, hopefully recover better and also get some big legs…”

For the warm-up exercises, Eddie installed four electric stimulation devices connected to the EMS machine on Chris Bumstead’s injured leg and wrapped both his legs up firmly.

“I just want to do (the injured leg) for the warm up for now and while we train I’m going to hook up both because I just want to push a ton of blood (in the injured leg) and get that as stimulated as possible,” Eddie said.

Eddie explained that the EMS machine ‘taps really well’ into the nervous system and helps people to enhance performance with or without an injury. However, more people are opting for it to deal with injuries in recent times according to him.

“It recruits a lot more muscle fibers than you normally do. So we’ll be able to get away with using less load,” Eddie stated.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

Leg Extensions 

Chris Bumstead fired up his quads with this isolation movement first. The knee joint is crucial in performing most lower-body movements. In addition to working the quads, the leg extensions are an excellent way to warm up this joint as well. Eddie set the machine frequency at a different level for both legs. While devices attached to the injured leg had a higher frequency for added assistance, the ones attached to the other leg were at a lower frequency.

Hack Squats

CBum next took to the hack squats to work the quads further. This movement targets almost all the muscles in the lower body and significantly reduces the stress on the lower back. While the quads are the primary target muscle of this exercise, it also works the hamstrings, glutes, and even calves. Bumstead and Eddie experimented with the machine’s frequency to better suit the amount of weight and cranked out a few good sets of hack squats to work the legs.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

Hip Press

Bumstead next took to the hip press and admired the electric shock machine’s ability to adjust to the body and build up the tolerance slowly so he could do the exercises without experiencing pain or discomfort in the injured leg.

Eddie later explained that the higher frequency is used to open up the muscle tissues while the lower frequencies tend to shorten the muscles and get a good contraction.

Dumbbell Walking Lunges

The Classic Physique Olympia champion performed this exercise as the finisher of his quads workout.

Following the exercise, he stretched his quadriceps by elevating his rear foot on a chair. CBum concluded the training session by working his calves. 

View this post on Instagram

A post shared by Cbum Fitness Page (@cbumfitness)

Overall, the workout included:

Warm-up

  • Sled Pulling
  • Heels Elevated Goblet Squat

Quad workout

  • Leg Extensions
  • Hack Squats
  • Hip Press
  • Dumbbell Walking Lunges

Chris Bumstead’s 2022 Olympia prep has been marked with some less-than-ideal circumstances. Right before the beginning of his prep, Bumstead stressed his knees while playing basketball and this recent quad injury is also an unnecessary hurdle in the prep journey. Additionally, Bumstead called an end to his client-trainer relationship with longtime friend Iain Valliere for the latter to be able to focus on his own bodybuilding career. Famed bodybuilding coach Hany Rambod is now training the reigning Classic Physique Olympia champion for the biggest event of the year.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

In spite of these circumstances, CBum is continuing to make progress in the gym. It will be interesting to see the extent to which these injuries affect his performance at the 2022 Olympia.

You can watch the full workout video here, courtesy of Chris Bumstead’s personal YouTube channel:

More leg day workouts

  • The Best Outer Quad Exercises for a Killer Leg Sweep
  • Hunter Labrada Smashes A Massive Leg Day Workout En Route To The 2022 Olympia
  • Bodybuilder Hunter Labrada Crushes a Leg Day Workout Six Weeks Out of 2022 Olympia
  • Best Quad Isolation Exercises for Strength and Mass
  • Bodybuilding Legend Dorian Yates Pushes Fitness Model Mike Thurston Through Brutal ‘Near Failure’ Leg Day Workout
  • Does Leg Training Increase Testosterone Production?
  • Leg Training: Hamstring Workout with Dumbbells
  • The Best Barbell-Only Leg Workout

Find complete coverage of the 2022 Mr. Olympia, including pre-judging, event recaps, analysis, and final results at our Olympia coverage hub: FitnessVolt.com/olympia

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Categories: 2022 Mr. Olympia Bodybuilding Mr. Olympia Videos
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Andrew Foster, C.S.C.S

Andrew Foster, C.S.C.S

Andrew is a highly experienced and qualified professional in the field of exercise science. He holds a Master's degree from Rutgers University and is certified as a Strength and Conditioning Specialist. He is dedicated to providing the latest information and expert advice on bodybuilding, training, and workout programs. In addition to his work as a journalist and researcher, Andy also offers online coaching and in-person training services. He is committed to helping others achieve their fitness goals and live healthy, active lives.

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