The reigning, five-time Classic Physique Olympia champ Chris Bumstead traveled from Florida to Texas to begin his Olympia prep with a glute and hamstring workout alongside coach Hany Rambod.
In a video published on YouTube on July 12, 2024, Rambod shared training form adjustments aimed at maximizing Bumstead’s hamstring growth and conditioning during side poses. Check it out below:
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Standing Hamstring Curl
Rambod emphasized slow, full range of motion (ROM) reps to minimize momentum and ensure effective hamstring stimulation. Bumstead allowed his legs to extend fully at the top of each rep before curling to peak knee flexion. Once he reached mechanical failure, Rambod assisted Bumstead with forced repetitions.
Lying Leg Curl
Rambod suggested positioning the feet closer together. During three-second negatives and a pause in the fully lengthened position, Bumstead kept his toes pointed throughout the exercise to recruit hamstring fibers better.
Belt Squat
Bumstead’s belt squats maintained an upright torso and maximum knee flexion. He drove through the heels on each rep as Rambod cautioned against leaning forward, which would shift tension away from the glutes and hamstrings.
Bumstead avoided locking out his knees at the top. He focused on contracting the glutes throughout the ROM to maintain tension.
Bulgarian Split Squat
Bumstead performed Bulgarian split squats while holding a 150-pound dumbbell in one hand. He prioritizes maximum knee flexion, aiming to touch the rear knee to the floor with each rep.
Hip Thrust Machine
Rambod urged slow and controlled reps with feet slightly narrower than shoulder-width apart, incorporating pauses at the top and bottom of each rep. Bumstead maintained weight distribution on his heels.
When full ROM was unattainable, Bumstead transitioned to partial repetitions in the lengthened range. (1)
Seated Calf Raise
Bumstead employed Rambod’s FST-7 protocol, designed to stretch the fascia, allowing the muscles more room to grow. This training principle involves Bumstead performing seven sets of the final exercise of his workout.
Rambod recommended bringing the heels as close to the floor as possible and squeezing the calves in the fully stretched position to maximize stimulation and growth.
After the workout, Bumstead suggested incorporating more hip thrusts into his routine. Rambod seconded this, suggesting the addition of targeted exercises like glute kickbacks.
Way Forward
Bumstead is the favorite to win his sixth-consecutive Classic Physique title at the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV. He will face stiff competition from top contenders Ramon Rocha Queiroz, Wesley Vissers, and Urs Kalecinski.
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References
- Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250–1260. https://doi.org/10.1080/17461391.2021.1927199
Featured image: @cbum on Instagram
