Three-time Classic Physique Olympia champion Chris Bumstead and his brother-in-law, IFBB Pro League Men’s Open bodybuilder Iain Valliere, joined forces for a quadriceps workout that Bumstead published on his YouTube channel.
The video, released on May 17, 2022, can be seen below, and the workout starts at the 2:36 mark. The duo trained at Revive Gym in Stuart, FL. Bumstead is in his offseason, while Valliere is preparing for his 2022 season debut at the Vancouver Pro, set to occur on July 17, 2022.
[Related: How to Construct Your Own Bodybuilding Workout Plan]
The Workout
It’s not unusual for lifters to start leg day on the adductor machine. Flexing the legs inward against light resistance trains the inner thigh muscles and warms up the thighs for more intense leg movements. Both men performed three sets (though not all sets were shown). Stick with 10 to 15 reps, which allows you to fatigue the muscle with heavy-enough weight without straining your joints or tendons too much.
Next up were leg extensions — an excellent choice to isolate all four quad muscles. In between sets, Bumstead explained that they were splitting up quadriceps and hamstrings, which they’ll train later in the week.
Both men were filmed performing reps on the machine. One of Bumstead’s sets was filmed entirely; he knocked out 15 reps plus a few partial reps.
Valliere can be seen performing over 20 reps with seven plates on the Prime machine. Bumstead followed with 15 more reps plus a couple of forced reps at the end of his set.
The following exercise featured the seated hack squat machine. Valliere explained his reasoning for using 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 seven 45-pound weight plates on each side of the machine. He gets 12 reps while wearing knee sleeves and a lifting belt. Next up was the 2021 Tampa Pro and Texas Pro winner. Valliere matched Bumstead, then raised him by eight reps for 20. Bumstead got 11 on his next set with the same weight, and Valliere gave him a spot for the 12th rep.
The two Canadian competitors then moved on to the leg press machine. This one had a weight stack instead of sleeves for plates. The seat moves instead of the footplate. Bumstead shared why he enjoyed using this particular machine.
It forces you into the pad. So, there’s no butt wink to worry about.
Once they figure out the settings that will suit them, Bumstead goes first. After eight reps, the three-time champion reached failure. Valliere was next, and he performed 12 reps in total. Each man performed three sets. They also did one set each of sissy squats.
View this post on Instagram
[Related: The Best Bodybuilding Programs for All Experience Levels]
Bumstead finished the session with calves — a few sets of straight-leg calf raises on a leg press machine. He also shared that he was performing vacuums during those sets to focus on keeping his waist tight, which was a significant component of competing in Classic Physique. Bumstead did three sets, including a drop set, before concluding what he called the “Chris and Iain Leg Show.”
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.
Featured Image: @iainvalliere
