what's up muscle & strength Chris bumstead here coming at you guys with a leg day
but today I'm gonna be training quads because lately I've been splitting up my leg
day into quad day and hamstring day today happens to land on a quad day but
recently changed up my methodology and warming up on leg day where's before I
used to come in I used to bike for like 10 minutes on my phone chill go stretch
roll out a little but I switched it up lately and I just started doing
machines like press hip adduction abductors hamstring curls quads even I'm
only trading quads on the day I warm up everything in my leg just to get the
blood flowing and just get your body ready to move some heavy weight
I'm always in between like I'm in between shoe sizes in between rack sizes
nothing's built for cbum squats will forever be my go to movement for leg
day I found it's like really the only thing that makes my legs really grow
like big full hard look like when they really just sweep out on stage nothing
compares to squats I remember one year I had like really bad knee issues about a
year and a half ago I couldn't squat for like eight months when I could it wasn't
very good I'm still training hard leg pressing hard lunges everything else I
used to do just took out squats and my leg just did not look the same I always
start with one plate and I don't really feel like I'm ready to do a working set
until about five sets in usually on my second set of 405 so takes me quite a
while to warm up but until the end my body doesn't feel like ready it's like
one plate I squat and it feels pretty heavy but I'm a little more warmed up two
plate feels a little bit heavy but more warmed up so when I'm more warmed up two
plate feels just like one plate when I'm less warmed up so it kind of takes a
while to actually feel ready to go put on a lot of weight and push through it
I'm decked out like a full power lifter anything in the name of gainz
I try and like periodized my year getting ready for shows and I
usually want to peak my strength right before prep starts you never want
to go into prep week and you never want to lift lightweight during prep you want
to talk about holding on to muscle while you're eating less calories the most
important thing you can do is continue to lift heavy so this is what I really
try and push heavy numbers get really strong so when I cut back my calories I
have that strength to begin with and if it goes down at least you started high
so that last success set of squats I was going a little slow we're going really heavy longer
rest periods this time we're gonna lower the weight a little bit do a superset so
I'm gonna kind of pre-exhaust my quads with the quad extension and I'm gonna
hop over here onto the smith machine and do some Bulgarian split squats
they're just kind of changing up that rep scheme within the workout start
really heavy feel the muscle get them ready primed fired to go nervous system
attached to the quad and then you just fire blood into them
puts your hip at a different angle I'd say kind of forces you to stretched
out down into a deeper position obviously it's like you're starting at a
higher point instead of being level so when you start the movement instead of
your hips being parallel to the ground it's almost like tilted back they're
kind of dropping into the hole a little more it is a little bit more glute I
find but it's always good switch it up so
when I do these specifically this machine where it's more of a pendulum squat and
it's kind of that motion coming in especially on quad day I like to instead
of keeping your foot flat on the ground like you normally would I try and stay
on the balls of my feet as if I'm doing like a half calf raise I stay slightly
elevated onto my toes and keep like that through the entire range of motion all
the pressure right on the quad right here and just keep that causing tension
throughout the rep
I like doing calves like twice a week right now I find they're something you either need
to train them like every other day or really hard like twice a week so lately
I've been doing heavier a little bit more intense twice a week just on days
where I train quads and hamstrings on each of those days and I just really try
and like get a deep stretch move some heavy way just to fill the blood in them
I find they're really like tight muscle naturally there's always tension on them
you're always walking around on them so they're really tight so it's something that
you really need to rush a lot of blood into so you'll see I'll do a couple reps
full stretch full contraction going really tight and when it starts to get a
little tired I'll put in the stretch position and just let my feet bend
backwards really stretch the calves out and that just kind of lets blood flood
through it I have to hold out for maybe eight seconds I pump out a few more reps
really quick and it just really volumizes the calf
alright guys so that was my quad workout as I said I like to split my leg days
up now quads hamstrings you just saw an example of quads start heavy really
intense move some big weight and we kind of move on to volume later on the
workout finish off every leg day with some calves no slacking on calves just
because it's the end of the workout you want to push it through get a lot of
blood flow in those calves please like the video
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