Tag: leg workout
The Best Calisthenic Leg Workout
Friends don’t let friends skip leg day, or so the popular meme says. However, most leg day workouts involve things like squats, deadlifts, hamstring curls, and leg presses – all of which require equipment and various weights to perform.
That’s no problem if you have access and the time to get to a well-equipped gym, but that’s not always practical or possible. For example, you might be on vacation or too busy and unable to find a couple of hours spare to travel and train.
The good news is that you don’t need a large selection of workout equipment or a pile of weights to get a good leg workout. In fact, your body weight is all you really need.
In this article, we share a challenging and effective calisthenic leg workout, so you can train your lower body anywhere and anytime.
What is Calisthenics?
The term “calisthenics” comes from the Greek words for beauty (kállos) and strength (sthenos). It is a form of training that relies on using body weight for resistance and is also known as bodyweight training.
Popular calisthenic exercises include push-ups, pull-ups, sit-ups, unweighted squats and lunges, and gymnastic and functional movements, including rope climbing and handstands.
Calisthenics has always been popular but has become even more so since COVID forced many gyms to close, as most exercises require no equipment and can be performed at home. Bodyweight training is widely used in the military and by amateur and professional athletes, especially martial artists.
You can use calisthenics to achieve almost any fitness goal, including muscle building, gaining strength, fat burning, improving endurance, and increasing general fitness. There are exercises to suit all experience levels, from raw beginners to very advanced.
The Benefits and Advantages of Calisthenics
Many people are skeptical that something as simple as calisthenics can provide a comprehensive workout. Let’s put those fears to rest by examining the benefits and advantages of calisthenic training!
Convenience
While you may need some way to do pull-ups or dips, most calisthenics exercises involve no specialist equipment. As such, you are free to work out almost anywhere and anytime. You can do calisthenics at home, in your garden, at a local park or playground, or in your hotel room.
Also, because you can do calisthenics anywhere you have enough space to move, you won’t have to waste time traveling to the gym to work out. A 45-minute calisthenic training session will only take 45 minutes, and not the couple of hours that traveling to and from a gym so often takes.
Lack of time and facilities can be a real barrier to exercise participation, but with calisthenics, these barriers are removed.
Economical
With no gym fees to pay and no training equipment to buy, calisthenics training is very easy on your pocket. In fact, you don’t need to spend a single cent to start working out with your body weight.
If you train at home, you don’t even need to buy specialist workout clothes – any old T-shirt and loose-fitting pants will suffice.
That said, a few relatively cheap items can add a lot to your calisthenic training, such as pull-up and dip bars, exercise mats, gymnastic rings, and parallettes. However, these tools are optional extras and not essentials.
Joint-friendly
While some calisthenic exercises are extremely tough, others are more straightforward and easy on your joints. Calisthenic exercisers often mirror everyday activities, so they’re easy to learn, and many will already be familiar to you, as things like push-ups, jump jacks, sit-ups, and squats are often part of high school physical education classes.
Most calisthenic exercises can be modified to suit not only your fitness but your height, weight, and limb length. For example, you can move your hands or feet in or outward to make your chosen exercise as comfortable as possible. Try doing that with leg extensions or the pec deck!
This all adds up to a workout that is usually very joint-friendly. Providing you don’t try to progress too quickly, calisthenic training does not typically lead to injuries.
Improve athleticism and functionality
With no machines to guide your movements or support your body, calisthenic training is not only good for your muscles but your nervous system too. Doing calisthenic exercises will improve your balance, mobility, coordination, proprioception, athleticism, and functional fitness and strength.
In other words, the fitness you develop through calisthenics will transfer seamlessly to your life outside of training.
This helps explain why calisthenics is so popular with sportspeople and the military – it improves real-world fitness, so you’ll not only look in shape but will actually BE in shape, too.
Versatility
Contrary to what you might think, calisthenics can be adapted to meet almost any training goal, from fat burning to muscle building to improving your general health and well-being. It all comes down to your choice of exercises and how they’re programmed and performed.
For example, you could superset (perform in pairs) high-rep push-ups and squat jumps to get a great fat-burning cardio workout. Alternatively, you could do low-rep pull-ups and single-leg pistol squats to build muscle mass and strength.
So, whatever you are training for, you can probably achieve it with calisthenics.
Related: Calisthenics vs. Weight Training – Which is Best?
Calisthenics Disadvantages and Drawbacks
While calisthenics training is mostly safe and effective, there are a couple of disadvantages and drawbacks to consider, too. These include:
Difficulty isolating muscles
Bodybuilders use single-joint or isolation exercises to target individual muscles and maximize hypertrophy or growth. This is usually not possible with calisthenic training. In contrast, most calisthenic exercises are compound or multi-joint and train several muscles at once.
While compound exercises are excellent for building strength and burning calories, some lifters enjoy doing isolation exercises, using them to target individual muscles, such as the biceps, triceps, or deltoids.
For this reason, some people like to combine compound calisthenic exercises with resistance band or isometric isolation exercises.
Limited progression options
While you can progress some calisthenic exercises by modifying them to make them more challenging, the primary source of progression is doing more reps. That’s okay when you’re starting out, but as you get fitter and stronger, you may find yourself doing 50, 80, or even 100 reps of some calisthenic exercises. This can be time-consuming and boring.
In contrast, with conventional strength training, you can simply up the weight to maintain your progress.
Your body weight may be a limiting factor
Some calisthenic exercises may be too hard or even impossible if you are heavy and/or a beginner. For example, push-ups and pull-ups can be especially challenging for larger people.
This is usually less of an issue with conventional strength training, where the load can be modified more easily.
It could be too convenient
Convenience can be a double-edged sword. On the one hand, it means you can work out anywhere and anytime. However, this can also create a lack of urgency, meaning you put your workout off until later, and may even skip it entirely. “I’ll do it later” can quickly turn into “I’ll do it tomorrow,” and, as the saying goes, tomorrow never comes.
One way around this is to plan your workouts in advance and have a set time to train, e.g., on rising or before dinner. Working out on the same days and at the same time makes it easier to be consistent.
The Best Calisthenic Leg Workout – Overview
The following workout is designed to be performed as part of a split routine, where you train different muscles on different days, for example:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Legs
Upper body
Rest/cardio
Legs
Upper body
Rest/cardio
Rest
However, before starting any strenuous training, you should prepare your muscles and joints with some light cardio followed by dynamic mobility and flexibility exercises. Warming up will make your workout more comfortable and effective and could also help reduce your risk of injury.
Five to ten minutes is all you need, so don’t be tempted to skip this critical step. While not warming up may save you a few minutes, it could cost you months of lost progress if you pick up an otherwise avoidable injury.
All warmed up and ready to go? Good to hear! Here’s your calisthenic leg workout:
#
Exercise
Sets
Reps
Recovery
1
Reverse Nordic
2-4
Take each set to within 1-3 reps of failure.
60-90 seconds
2
Bulgarian split squat (1½ reps)
2-4
60-90 seconds
3
Glute bridge walkout
2-4
60-90 seconds
4
Single-leg Romanian deadlift
2-4
60-90 seconds
5a
Wall squat hold
2-4
N/A
5b
Squat jump
60-90 seconds
6
Single-leg calf raise
2-4
60-90 seconds
Exercises 5a and 5b are to be performed as a superset. Do the first exercise (wall squat hold), followed immediately by squat jumps. Rest a moment and repeat the pairing for the required number of sets.
The Best Calisthenic Leg Workout – Exercise Instructions
There are two ways to perform most exercises – the right way and the wrong way. The right way is safe and effective, while the wrong way is more likely to cause injuries and probably won’t produce such good results.
Follow these step-by-step instructions to ensure you do all the exercises in this workout correctly.
1. Reverse Nordic
Muscles targeted: Quadriceps, hip flexors, core.
People who train in a gym can do leg extensions to target their quadriceps. Calisthenic practitioners don’t have this option, but that doesn’t mean you can’t hammer your quads and strengthen your thighs. Think of reverse Nordics as natural leg extensions – no equipment required!
Steps:
Kneel on the floor with your toes pointed and the tops of your feet pressed into the floor. Your thighs and torso should be vertical. Brace your core.
Without bending your hips, lean backward and try to touch your calves with your hamstrings.
Drive your feet into the floor and push yourself back into the starting position.
Continue for the desired number of reps.
Tips:
Kneel on a folded gym mat or foam pad for comfort.
Only lean back as far as is comfortable. Increase your range of motion as you get stronger.
Use a resistance band for assistance if necessary:
2. Bulgarian split squat (1½ reps)
Muscles targeted: Quadriceps, hamstrings, gluteus maximus, hip abductors, hip adductors.
After hitting your quads hard with reverse Nordics, it’s time to work them in conjunction with your other lower body muscles with Bulgarian or rear foot elevated split squats. However, to compensate for the lack of external load, you’ll do this exercise using 1½-rep style.
Steps:
Stand with your back to a knee-high step or bench. Bend one leg and place the top of your foot on your platform. Hop forward and into a split stance.
Keeping your torso relatively upright, bend your legs and lower your rear knee down to within an inch of the floor.
Extend your leg and come halfway up.
Lower your knee back down to the floor, and then come all the way up.
That’s one rep – keep going!
Continue for the desired number of reps, and then switch legs.
Tips:
Do this exercise next to a wall and use it for balance if required.
Place a folded exercise mat under your rear knee for comfort.
Lean forward slightly to increase glute and hamstring engagement.
3. Glute bridge walkout
Muscles targeted: Hamstrings, gluteus maximus, core.
With no leg curl machine to use, you may be wondering how you’re going to train your hamstrings. Well, wonder no more – this exercise is the answer! Glute bridge walkouts are a low back-friendly posterior chain exercise that will fry your hamstrings in double-quick time.
Steps:
Lie on your back with your legs bent and feet flat. Press your lower back into the floor and brace your core.
Lift your hips up toward the ceiling.
Without touching your butt to the floor, walk your feet out and away until your legs are straight.
Walk your feet back in and repeat.
Tips:
Keep your core braced and hips up throughout.
Alternate your leading leg rep by rep.
Tale small steps to keep your muscles under tension for longer.
4. Single-leg Romanian deadlift
Muscles targeted: Hamstrings, gluteus maximus, core.
Now your hammies are warmed up and ready to go, it’s time to work them a little harder with single-leg Romanian deadlifts. This exercise will also enhance your balance and mobility, making it a very functional calisthenics move.
Steps:
Stand with your feet together. Shift your weight over onto one leg and brace your core. Bend your supporting knee slightly for balance.
Hinging from your hips, lean forward and reach down the front of your leg to the floor.
Extend your other leg out behind you as a counterbalance.
Stand up straight and repeat.
Continue for the desired number of reps, and then switch legs.
Tips:
Take care not to round your lower back, as doing so could lead to injury.
Do this exercise next to a wall and use it for balance if required.
You can also do this exercise with your non-working foot still on the floor, i.e., a B-stance or kickstand Romanian deadlift.
Related: Why the Single Leg Romanian Deadlift Deserves to Be the Hero of Your Workout
5a. Wall squat hold
Muscles targeted: Quadriceps, gluteus maximus, hamstrings.
Wall squat holds are an isometric lower body exercise. This means your muscles generate force without producing any movement. Don’t let the static nature of this exercise put you off – it’s still a very challenging way to work your quads, glutes, and hamstrings.
Steps:
Stand with your back to a smooth wall. Lean against the wall so your feet are about 24 inches from the baseboard.
Slide down the wall until your thighs are parallel to the floor.
Push your lower back into the wall as hard as possible.
Maintain maximal muscle tension for as long as you can.
Tips:
Descend below parallel to really hit your quads hard.
Take care not to hold your breath.
Do not rest your hands on your legs – keep them out of the way to ensure you can’t cheat and make this exercise easier.
5b. Jump squat
Muscles targeted: Quadriceps, gluteus maximus, hamstrings, gastrocnemius, soleus.
Doing squat jumps immediately after wall squats will set your legs on fire! However, this devilish exercise combo will also build muscle strength, size, and power without having to use a squat rack, leg press machine, or any weights. It’s low-tech but ultra-high-effect!
Steps:
Stand with your feet about shoulder-width apart, toes turned slightly outward.
Bend your legs and squat down until your thighs are roughly parallel to the floor.
Stand up quickly and leap into the air as high as possible.
Land on slightly bent knees to absorb the impact and repeat.
Tips:
Use your arms for added momentum.
End your set when your jump height starts to decrease.
Stand on a mat for a more cushioned landing.
6. Single-leg calf raise
Muscles targeted: Gastrocnemius, soleus.
No calf machine? No problem! You can get a great lower leg exercise with only your body and a sturdy step to stand on. Your calves are a small but often visible muscle group, so it’s important not to neglect them.
Steps:
Stand on a step so the ball of one foot is on the edge. Cross your other foot behind your supporting ankle.
Keeping your leg straight, lower your heel down toward the floor and get a good stretch in your calf.
Push up onto your tiptoes and repeat.
Switch legs and do the same number of reps on the other leg.
Tips:
Pause at the top and bottom of each rep to make this exercise more challenging.
Use your hands for balance as required.
Keep your glutes engaged and your core braced throughout.
Calisthenic Leg Workout – FAQs
Do you have a question about this workout or calisthenic training in general? No problem, because we’ve got the answers!
1. How many times a week should I do this workout?
While you could do this workout just once a week, you’ll get better results if you do it twice, e.g., Monday and Thursday. This provides a good balance between work and rest/recovery.
You could do it three times, but that’ll probably be too much for most people, especially if you push the sets close to failure. Remember to perform it in conjunction with a similar number of upper-body workouts.
2. What does “take each set to within 1-3 reps of failure” mean?
It’s almost impossible to tell you how many reps to do as your body weight and fitness will directly affect your performance and capabilities. So, rather than provide you with a rep range that’s too high or too low, you should simply do as many reps as you can in good form, be that 10, 20, or 30.
Just keep going until your muscles feel good and tired. Strive to do more reps as you get fitter and stronger, but never sacrifice good form for a couple more reps.
3. Is this a cutting or a bulking leg workout?
Your workout doesn’t really determine whether you are cutting or bulking. Instead, it’s your diet. To cut (lose fat), you need to have a dietary calorie deficit which forces your body to burn fat for fuel. A 500-calorie deficit will usually result in losing one pound per week.
In contrast, you need a calorie surplus to build muscle and gain weight. 500 extra calories a day should result in a one-pound weight gain per week.
So, adjust your diet according to your goals, and don’t worry too much about changing your workout for cutting or bulking.
4. Can I change any of the exercises?
Sure you can! However, make sure you use similar exercises that work the same muscle groups as those listed. For example, if you want to replace squat jumps, do something like jumping lunges, which involve all the same muscles. Stay true to the spirit of the program, and you won’t go wrong.
However, avoid swapping out an exercise just because you find it hard. It’s those challenging exercises that invariably produce the best results.
5. Is this workout suitable for beginners?
While a beginner could do this workout, it’s probably a little too challenging for most. It’s pretty long and contains some demanding movements that may be beyond the abilities of less experienced exercisers.
Do a basic calisthenic program for a few months, and then return to this plan when you feel you’re ready. Even then, just do a couple of sets of each exercise and stop before reaching failure. Doing too much too soon will undoubtedly cause severe delayed onset muscle soreness and could even lead to injury.
So, start slowly and build up gradually – getting in shape is a marathon, not a sprint!
Wrapping Up
While exercises like squats, leg presses, and deadlifts are undoubtedly effective, they’re not always practical or convenient. Going to the gym can take time many people don’t have, and gym memberships can be expensive. You COULD set up a home gym, but not everyone has the space or the budget to do so.
The good news is that you can develop a strong, muscular, well-conditioned lower body with calisthenic exercises and workouts. Using nothing except your body weight, you can train anywhere and anytime, and it won’t cost you a cent.
So, there really is no reason to skip leg day ever again. Do the workout in this article a couple of times a week to develop a lower body you can be proud of.
Derek Lunsford Destroys An Off-Season Leg Workout Before Demolishing a 3300-Calorie ‘Meal’
Derek Lunsford is keeping himself busy in the gym this off-season. The former 212 division champ will return to competition at the 2023 Olympia and he is putting in work to bring home the sandows trophy. However, he is also trying out new things and keeping life interesting. Recently, Lunsford went through a quad-dominant leg day workout in the gym and also challenged himself in a unique way to test his body’s limits.
After winning the 212 Olympia title at 2021 Olympia, Derek Lunsford was perceived as the next dominant force in the 212 division that has seen a long-reigning champion like Flex Lewis reign supreme for an unusually long period of time. However, Lunsford’s physique outgrew the weight class as was evident at the guest posing of the 2022 Pittsburg Pro.
The Olympia management accepted his request for a special invitation to compete in the Men’s Open division at the 2022 Olympia and he officially made a switch to the Men’s Open division. While most people knew that Lunsford had the potential to shake up the division, no one could gauge the impact he would make.
Lunsford ended up dominating the stage alongside Hadi Choopan and Nick Walker from prejudging to the finals and snatched a runner-up finish behind Mr. Olympia Hadi Choopan. He is now working hard to tighten the loose ends and bring home the Mr. Olympia trophy home. He has been active in the gym and has looked insanely muscular and stage ready in recent appearances.
In a recent video posted on Lunsford’s YouTube channel, he went through a leg workout in the gym and participated in a hotdog eating challenge against a pro. So let’s take a deep dive into Lunsford’s adventure and see if he won the challenge.
Derek Lunsford tackles a quad-dominant leg day in the gym
Lying Leg Curls
Derek Lunsford started the training session with lying leg curls. Even on a quad-dominant leg day, the former 212 Olympia champion prefers to get all the muscles like quads, hamstrings, and abductors warmed up nice and clean.
“Even though it’s a quad-dominant day, I still want to get a bit of blood in the hamstrings first. I really like to be able to warm up the hamstrings and the quads and sometimes the abductors too before I go into any bigger movements. I just think it’s good because you get all loosened up and feeling good in your body before you push the crazy weight and stuff like that,” Lunsford said.
Additionally, leg curls are a great exercise to warm up the knee joints which are crucial in performing most of the lower body movements. Lunsford performed a few sets of this isolation exercise and took to the next isolation movement.
Leg Extensions
Although they can be harsh on the knees if not done with proper technique and weight, nobody can deny that leg extensions are an excellent way to target the quadriceps. Lunsford got a few sets of this quad isolation exercise under his belt and took to the first heavy compound exercise of the day.
Belt Squats
This simple squat variation greatly reduces the stress on the back muscles. When a person performs regular barbell squats, the back muscles have to work really hard to maintain the upper body posture under the weight of the barbell and plates. However, switching the barbell squats with belt squats maximizes leg muscle engagement and significantly reduces the stress on the lower back.
Although belt squats are not a replacement exercise for barbell squats (unless a person cannot perform barbell squats due to medical reasons), they can be an excellent addition to the lower body training routine. Similar to other squat variations, belt squats target all the major muscles – quadriceps, hamstrings, glutes as well as calves.
Lunsford and team pushed through a few heavy sets of this exercise and took to the finisher of the day next.
Pendulum Squats
Lunsford and company packed up after performing this compound movement next. When it comes to developing functional strength, free weights might be the best option you have. However, machines can be every bit beneficial and then some for bodybuilders and yield amazing results in the long run.
Pendulum squats are another creative way of performing squats in a way that you can continue to work until your legs allow you to without necessarily worrying about your lower back, core, or glutes giving up. While it targets all the major muscle groups in the lower body, quads are the primary focus of pendulum squats. Lunsford and his training partners cranked out a few sets of pendulum squats. They called it a day in the gym following this exercise.
Overall, the workout consisted of:
Derek tries out a friendly hotdog eating contest
Lunsford’s friend and training partner for this workout, Bartley Weaver, is a competitive eater. He will participate in Nathan’s hotdog eating contest in a couple of weeks’ time. Derek, along with others, gave a shot at eating as many hotdogs as possible after finishing the leg training session.
All four men set out to fill their stomachs with hotdogs. After trying their level best, Derek Lunsford was able to down 11 hotdogs. On the other hand, Adam and Trevor were close behind with a count of 10 hotdogs each.
However, Bartley left the three men far behind and finished a whopping 42 hotdogs! Even the combined total of the other three men could not come close to Bartley Weaver’s total.
“I ate 11 hotdogs in 10 minutes and I’m stuffed. I don’t want to eat this last one. I’ll be honest. I wanted to finish 12, I really did but I was like, dude, this isn’t happening! Holy Crap!” Lunsford exclaimed after the time was up.
In total, Bartley gulped down 42 hotdogs and buns. The macronutrient intake of this crazy amount of food was:
Energy – 12,600 KCal
Carbohydrates – 1008 grams
Fats – 735 grams
Protein – 420 grams
Lunsford, who gulped down 11 hotdogs and buns, ended up consuming:
Energy – 3299.94 KCal
Carbohydrates – 263.99 grams
Fats – 192.49 grams
Protein – 109.99 grams
Bartley ended up gaining a whopping 13.5 lbs weight over those ten minutes and weighed 263.5 lbs. That’s some increase in 10 minutes!
Derek Lunsford is one of the favorites heading into the 2023 Olympia competition that will take place in November. He is working hard but if he beats Hadi Choopan and rising contenders like Samson Dauda and Nick Walker to it, he can sit alongside the handful of competitors that have achieved the feat of winning Mr. Olympia title.
You can watch the full workout video here, courtesy of Derek Lunsford’s personal YouTube channel:
Published: 28 June, 2023 | 12:16 AM EDT
Chris Bumstead Builds Girthy Legs With This Off-season Workout
Chris Bumstead is inching towards the fifth Classic Physique Olympia title slowly but surely. The reigning champ went through an off-season leg workout to add strength and size to his already impressive physique.
Bumstead is one of the most famous active bodybuilders and a global superstar. He is the posterboy for the Canadian bodybuilding community and has proven his worth by establishing dominance over the IFBB Pro League’s Classic Physique division. His resume includes a whopping four Classic Physique Olympia titles. After snatching it from the former champ Breon Ansley at the 2019 Olympia, Bumstead has defended the Classic Physique Olympia title at the 2020, 2021 and the 2022 Olympia.
Having reigned supreme over the division for a long time, the 28-year-old bodybuilder intends to defend the strap a few more times before calling it a career. Olympia is Bumstead’s primary focus and he is not keen on competing at other Pro shows. Having recovered from the bicep tear he suffered ahead of the 2022 Olympia, Bumstead has eased his way back into training. He recently unveiled a private gym in-the-making and shed light on the 2023 Olympia diet.
Bumstead is on the mission to win his fifth Classic Physique Olympia title in 2023. He went through a leg training session as a step in the direction of achieving the goal and posted the video on his YouTube channel. So let’s delve into the champ’s workout and see how he is building the tree-trunk legs this off-season.
Chris Bumstead goes through a full leg workout
CBum targeted all the major muscles – quadriceps, hamstrings, glutes and calves as well as the adductor group of muscles with this training session for overall leg development. He admitted that bringing big adductors is one of the goals of his preparation this year. As a result he is putting emphasis on working the adductor muscles.
Leg Extensions
This quad isolation movement served as the beginner to the training session. Knees are without a doubt the most crucial joint for most of the lower body movements. Therefore, it is essential to maintain healthy knees to avoid subsequent derailment of your training journey. Sufficiently warming the knees up before heavy workout is one of the key elements of staying injury free.
Apart from building the quads, leg extensions are an excellent way to warm up the knee joints. However, this exercise can also be harsh on the knees if done with heavier weights without caution. CBum performed three sets of 12 reps of leg extensions to get the party started and took to the next exercise.
Hack Squats
This compound movement followed up the leg extensions in Bumstead’s leg workout. He performed hack squats on the Cybex hack squats machine. Hack squats target the same primary muscle group that the traditional barbell squats do. While quadriceps are the main target muscle of the movement, the posterior chain of muscles are heavily involved in the movement. But what separates hack squats from barbell squats is the fact that it is generally a lot safer for most people to perform as it puts far less stress on the lower back due to the angle of movement as well as the set-up.
Hack squats are not a replacement to the barbell squat but a great addition to the leg training routine. The Classic Physique king annihilated three sets of the exercise maintaining a 12 to 15 rep range and took to the next exercise.
Leg Press
To stimulate the quads and other leg muscles further, the 28-year-old phenom performed the leg press next. One of the most effective ways to build muscle and strength in the lower body, leg press compliments primary leg exercises like barbell squats really well. This compound movement targets the quads as well as hamstrings, glutes, adductors and abductors.
Leg press offers increased safety compared to free weight exercises and its variations can help emphasize different parts of the muscles. CBum cranked out three working sets of the exercises and wrapped up after doing a double drop set to failure.
Walking Lunges
This walking variation of the static lunges helps strengthen the leg muscles as well as core, hips and glutes. Additionally, this exercise can help increase the range of motion by increasing flexibility in the glutes and hamstrings. It also improves functional strength as the movement pattern resembles everyday movements like walking, sitting down, ducking down to pick an object etc.
Bumstead pushed through two sets of the exercise and shifted his focus to working the calves next.
Seated Calf Raises
While the standing calf raises work the gastrocnemius muscles in the calf region, the seated variation of the exercise works the soleus muscle which lies underneath it. CBum performed two sets of seated calf raises to failure and took to the final exercise of the day.
Hip Adduction Machine
Adductors are a group of muscles that lie on the inner side of the thigh that helps adduct (bring together) the legs. Bumstead did two sets of hip adduction on the machine to work these muscles and called it a day in the gym.
Overall, the workout included:
Chris Bumstead has fended off the competition successfully so far. While experts within the bodybuilding community predict that he can have a great run in the Men’s Open division, Bumstead does not see it as an effort that is worth making. It will be interesting to see how the remainder of his career unfolds.
You can watch the full workout video here, courtesy of Chris Bumstead’s personal YouTube channel:
Published: 21 June, 2023 | 10:33 AM EDT
Jay Cutler Smashes High-Volume Leg Pump Workout for Mass Gain
Bodybuilding legend Jay Cutler is back with another brutal workout demonstration. In a recent JayCutlerTV YouTube video, Cutler showcased a blood-pumping legs training session where he focused on building mass.
A pioneer and mainstay of the IFBB Pro League Men’s Open division, Cutler dominated his class with a combination of muscularity, detail, conditioning, and sheer willpower. Having dethroned ‘The King’ Ronnie Coleman in 2006, Cutler proved himself on the sport’s brightest stage. He remains the only man in the history of the Open class to ever win back an Olympia title that was lost, which he accomplished in 2009 after he was dethroned by Dexter Jackson the year prior.
In addition to his four Mr. Olympia titles (2006, 2007, 2009, 2010), the Massachusetts native won the Arnold Classic three times (2002, 2003, 2004). Following his epic rivalry with Coleman, Cutler remains an esteemed member of the bodybuilding community today.
Late last year, Jay Cutler announced that he was transforming his physique for a ‘fit for 50’ challenge. While fans thought he was teasing a comeback, Cutler later made it clear he had no intention of stepping foot on a competitive bodybuilding stage.
Documenting his latest physique goal, Cutler has offered fans an inside look into his preparations. He’s targeting 6-8% body fat during this transformation but also plans to add mass and lean out without the use of bulking diets. In his latest offering, the former Mr. Olympia detailed a brutal leg-day training session.
Jay Cutler Ponders Post-Training Thoughts, Fit for 50 Challenge, and Having ‘No Real Goal’
Check out Cutler’s leg workout below:
Leg Curl Machine – 2 warmup sets, three working sets, pyramiding the weight up peak set 180 pounds
Standing Leg Curl Machine (alternating) – 1 working set
Stiff leg Deadlift w/dumbbell – 3 sets 10-12 reps pyramiding the weight up
Walking Lunge w/Barbell – 8-10 reps per leg
Leg Extension Machine – 2 sets reps until he gets a pump
Inverted Leg press – 3 sets 10-12 reps
Unilateral Leg press Machine – 2 sets 10-12 reps
Roger Squat machine – 2 sets 9-12 reps
Cutler highlighted that the session mainly focused on quad and hamstring development.
“It will be quads and hamstrings today, we’re going to start with hamstrings, but I want to thank everyone for following along on YouTube. It’s been really firing off lately. We got a lot of great things coming in the works. Obviously, I’m doing this crazy transformation right now and it’s working really well.
I’m about eight weeks out on Saturday, so today is Thursday. So I’ll be close now but I was saying yesterday, it’s not going to end there. I’m never going to be satisfied. This is kind of just like a goal as far as getting my body primed and ready to go. I don’t know how long this final outcome is going to be but if we get passed my birthday which is eight weeks away and the challenge still moves forward and I think it’s going to drag a lot of people into it, I know it’s giving people a lot of motivation. That’s all you can ask for. There’s no real goal. I’m not getting back on stage,” said Jay Cutler.
After completing the workout routine, Cutler said he judges many of his sessions based on the pump he receives.
“We’re rolling into the next decade of my life man. I just wanted to do something really cool. I know a lot of you guys have been riding with me for a long time so I want to thank you for that.”
“We just finished legs, it was an awesome workout. Every day is progression. The pumps are getting better and that’s kind of the key. I always talk about how I judge all the workouts by the pump. As we get closer now, like I said, eight weeks this weekend, and we’re right in it now,” Cutler shared.
Cutler has kept a furious training pace since announcing his transformation. Fortunately for fans, many of his workouts have been published online. The last time the four-time Mr. Olympia tackled a session, he showed off an effective arm-building hypertrophy workout. In a separate undertaking, he revealed a few tips for building abs with summer on its way.
Jay Cutler continues to inspire fans with his dedication to fitness in retirement. His latest leg workout is a tough but effective way to build lower-body strength and muscle.
You can watch the full video below from the JayCutlerTV YouTube channel:
RELATED: Jay Cutler Calls Out Steroid Stigma in Film Industry, ‘Figures’ The Rock Is on TRT
Published: 15 June, 2023 | 9:13 AM EDT
Jay Cutler Shares Legendary Quad-Stomp-Inspired Leg Workout, Targets ‘6-8% Body Fat’ in 2023
Bodybuilding legend Jay Cutler continues to work toward a physique transformation before turning 50. In a recent YouTube video, Cutler detailed a 10-exercise leg day training session and compared body fat ratios from now versus when he was the reigning Mr. Olympia.
Cutler is a titan of the bodybuilding industry, having staked his claim against greats when mass monsters ruled the IFBB Pro League Men’s Open division. In addition to pushing mainstays such as Dennis Wolf, Johnnie Jackson, and Branch Warren, Cutler succeeded in winning the sport’s most prestigious title on four occasions at Mr. Olympia (2006-2007, 2009-2010).
In 2006, the Massachusetts native served up one of the biggest upsets the sport had seen when he dethroned eight-time Mr. Olympia Ronnie Coleman. In order to defeat ‘The King,’ Cutler said he adopted many of his adversary’s training practices to cultivate an undeniable physique.
Perhaps Cutler’s most powerful attribute was his lower body, which he used to set himself apart from his peers. His stage presence and dominance shined bright in 2009 when he cemented his name in bodybuilding history with an iconic quad stomp pose en route to becoming the first man to regain a Mr. Olympia title that was lost.
In 2009, Cutler’s quadriceps became the talk of the town as they became his secret weapon to reclaim his physique’s glory. With his arch-nemesis, Jackson, beside him, who had taken the title away from him the previous year, Cutler had a point to prove.
Cutler’s quad stomp is now part of bodybuilding history! It’s amazing to think that no one else had ever come back to win the Olympia after falling down the ranks. But Cutler did it! Even though he had some tough competition from guys like Jackson and Warren, that quad stomp gave him the edge he needed to come out on top. What a moment!
Even though Cutler stepped away from the sport in 2013, his passion for working out remained steady. Late last year, he revealed that he was transforming his body to fulfill a personal goal, which he’s titled the ‘Fit-for-50’ challenge. Targeting his best physique in over 10 years, Cutler shared his latest leg day workout for fans to try out.
Jay Cutler Brutal Leg Day Training Session
Below you can find a full list of Cutler’s workouts for leg day.
After the training session, Cutler once again highlighted that he’s not taking on any heavy drug cycles for his current transformation nor will he partake in low-carb days.
“Leg day, I’m not going to hit poses, next week starts the posing actually. Like I mentioned, I think we’re 13 weeks from the ultimate – which I don’t know what that ultimate is… once again I’m in uncharted territory because I’m going to do this prep without the contracts, without a big prize pot at the end, there’s not going to be a $400,000 or $200,000 purse; this is for me, the fans, so I’m going to put a leisurely effort in. When I say leisurely, we are not going full tilt, no heavy drug cycles, no crazy low-carb days.”
Cutler specified that he carried only 3% body fat during his time as a Mr. Olympia champion. However, for his current look, he feels sticking with a 6-8% range would be best. In addition, he intends to maintain a weight of 235 pounds.
What I’m trying to do, is I want to be able to showcase this transformation. This is a lifestyle transformation. Someone who is already in good shape, I think I’m around 12-14% body fat and to get right to the 8-6% range, which would be relatively lean, not the 3% that you saw on the Olympia stage that required the last six weeks of drastic dieting. Although, I am looking forward to trying to turn it up in the last six weeks and seeing how far I can push myself and maintain 235: that is the goal,” said Jay Cutler.
Given his recent undertaking, Cutler has been open and honest about his physique goals. He took part in a CutlerTV interview recently, where he laid out the high-protein diet he’s employed to fuel his fitness demands.
While he won’t be appearing on a contest stage anytime soon, the world is excited to see Jay Cutler’s latest transformation. Surely more physique updates will follow when he makes a special appearance in Romania for the 2023 Masters Olympia contest in August.
RELATED: Jay Cutler Talks ‘Fit for 50’ Transformation Challenge: ‘Strictly Testosterone, No Tren’
Watch the full video below from the JayCutlerTV YouTube channel:
Published: 11 May, 2023 | 11:29 AM EDT
Jeff Nippard Destroys A Killer Leg Day Workout
Fitness expert Jeff Nippard never ceases to amaze the fitness community with his science backed insights on training and nutrition. Recently, Nippard tackled a lower body training session and shared some insightful tips as he went along.
Jeff Nippard is a Canadian natural bodybuilder, powerlifter, fitness expert and personal trainer. He has carved a niche for himself in the YouTube fitness community with science backed content. Apart from years of training, Nippard’s knowledge comes from a bachelor’s degree in biochemistry.
Over the years, the Canadian has trained many natural bodybuilders and powerlifters. Nippard himself held the 2012 Mr. Junior Canada title and also had the Canadian national record for bench press attached to his name.
Nippard’s YouTube content revolves around sustainable and scientifically proven methods of training and diet. Over the last few months, he has shed light on topics like minimalist training principles and common nutrition mistakes. His six-part Push Pull Leg series based on minimalist training philosophy is also underway on his YouTube channel.
In his recent leg training session, Nippard trained with Layne Norton. He is a professional natural bodybuilder and a powerlifter who has led successful careers in both disciplines. He holds a bachelor’s degree in biochemistry and a PhD in Nutritional Sciences. As a result, the 38-year-old has also made significant contributions to the community with several publications. Norton guided Nippard to winning the Canadian National Gold Medal in 2012.
“He’s the first person who convinced me that you don’t actually need to eat clean to get shredded as long as you hit your macros,” Nippard stated.
Nippard attributes his knowledge of training and nutrition to Norton. So, let’s check out how the coach and student turned the clock back and got a good day’s work in.
Jeff Nippard goes through a science-based lower body training session
Warm-Up
Nippard and Nortan warmed themselves up with a few dynamic warm-up drills before jumping into the workout. They performed bird dogs and hip-Back opener for 5 reps per side and started the workout.
Exercise 1: Deadlifts
The duo took to the deadlifts next and worked their way up to one heavy top set of two reps (a heavy double). Nippard reiterated that one heavy set per week is enough to get most out of an exercise if you want to keep the volume low for injury prevention or if you don’t have a lot of time to spend in the gym.
“People confuse ‘what works’ with ‘optimal’. Is a single set per week ideal for strength? Probably not. However, for me it is much more important to be able to continuously and consistently be in the gym. If that means I should do a little bit less volume on the main lift so that I can stay healthy and stay in the gym, then that’s still better practically than what might be optimal in theory,” Dr. Layne Norton said.
Nippard and Lane performed a full warm-up pyramid to work their way up to the heavy top set. After performing the working set for two reps at 7 to 8 RPE, the duo moved on to the next exercise.
Exercise 2: Pendulum Squats
Nippard and Layne performed pendulum Squats as the second exercise of the lower body training session.
The pendulum Squats machine in Nippard’s gym offers great support to the lower back which is the reason it’s his favourite machine.
“And I find it offers a smoother movement path than a hack Squat. The counter balance is also behind you which I find makes it a little easier to get out of the hole and a little harder at the lockout. So that makes the strength curve feel very unique,” Nippard stated.
Additionally, the pendulum squat machine enables pushing close to failure safely which makes it a good hypertrophy exercise.
After a few warm-up sets, Nippard got a working set of 8 to 10 reps under his belt with an RPE of 9. Following this set, he moved on to the next exercise of the day.
Exercise 3: Glute-Hamstring Raises
This hamstring focused exercise followed the pendulum Squats. Nippard and Norton performed this movement on the glute hamstrings raise machine. It uses weight for assistance and not for resistance. Therefore, the less weight you use, the harder the movement gets.
The duo performed three sets of this movement for 8 to 10 reps and jumped into the next exercise.
Leg Extensions
Nippard and Layne Norton performed this quad isolation movement next to the Prime Fitness leg extensions machine. The machine has three plate horns and loading the plates on different weight horns emphasizes different aspects of the range of motion.
Loading the weight on the top horn emphasizes the stretch aspect while loading it on the middle horn spreads the load more evenly throughout the range of motion. However, using the bottom horn can help emphasize the contracted position at the top of the movement.
“If you think about where you are strongest in a leg extension, you are actually strongest at the beginning. So you’re strongest in the stretched position,” Norton said.
He added:
“Another point I like to make about leg extensions is you really want to get the leg Extensions so that the pad goes under the seat as far as possible. The further back this pad goes, the more stretch you get in the quads. There is pretty conclusive literature demonstrating that the stretched position is really critical for hypertrophy.”
Nippard and Norton performed three sets of leg extensions and focused more on the stretched position of the calves. They performed a few partial reps in the stretched position at the end of the set as an advanced intensity technique and took to the final exercise of the day.
Leg Press Toe Press
Jeff and Layne wrapped up the training session with this exercise to train the calves. They performed 3 sets of this exercise for 12 to 15 reps and called it a day in the gym.
Overall, the workout included:
Warm-up
Bird Dogs – 5 to 10 reps per side
Hip and Back Opener – 5 reps per side
Workout
Exercise 1: Deadlifts
First warm-up set – 4 to 5 reps with 45 percent of the weight you intend to use for the working set
Second warm-up set – 3 to 4 reps with 65 percent of the weight you intend to use for the working set
Third warm-up set – 1 to 2 reps with 85 percent of the weight you intend to use for the working set
Working set – 1 set of 2 reps (Heavy Double) @ RPE 7 to 8
Exercise 2: Pendulum Squats
Warm-up sets – 2 to 4 sets of 2 to 5 reps (gradually add more weight)
Working set – 1 set of 8 to 10 reps @ 8 to 10 RPE
Exercise 3: Glute-Hamstring Raises
3 sets of 8 to 10 reps
Exercise 4: Leg Extensions
3 sets of 10 to 12 reps
Exercise 5: Leg Press Toe Press
3 sets of 12 to 15 reps
Jeff Nippard’s YouTube content is a potent source of Pre-workout motivation and bodybuilding knowledge. Stay tuned with Fitness Volt for more such fitness content.
You can watch the full video here, courtesy of Jeff Nippard’s personal YouTube channel:
Published: 17 April, 2023 | 9:01 AM EDT
Michal Krizo Tackles An Off-Season Leg Workout For Bulking
Bodybuilder Michal Krizo is utilising the off-season for bulking up. Recently, he went through a lower body workout to add more bulk to his girthy legs.
After a series of dominant performances in the IFBB Elite Pro League, Slovakia’s own Michal Krizo started his Olympia campaign by switching over to the NPC. He earned the IFBB Pro card with a dominant win at the 2022 Amateur Olympia Italy.
Making a return at the 2022 EVLS Prague Pro a few weeks later, Krizo managed to pull off a win in his Pro debut. However, his conditioning at the show became a big point of criticism. Undeterred by the negative feedback, Krizo went back to the drawing board and started preparing for the biggest challenge of his bodybuilding career as the win earned him a direct qualification to the 2022 Mr. Olympia.
The Men’s Open division at the 2022 Olympia boasted the most difficult line-up in recent memory. Krizo held his ground for the most part nevertheless and managed to finish in the top 15 on the grandest stage of bodybuilding.
Having received the necessary experience of competing at the elite level within a year of turning Pro, Krizo now readies himself to tackle the next competitive season. He is set to make a return at the 2023 Arnold Classic UK. The Slovak’s recent leg workout was a part of his effort to prepare his physique for the upcoming competitive season.
The short training session consisted of a few compound movements coupled with isolation movements for targeting major muscle groups in the lower body. The video of this session was posted on Krizo’s personal YouTube channel. So let’s jump right into it and see how Krizo is adding more bulk to his legs.
Michal Krizo goes through a leg workout
Hack Squats
Krizo kicked off the workout with this compound movement. Hack Squats offer similar benefits that traditional barbell squats offer in terms of primary muscle activation and strength gain. Just like the Barbell squats, Hack Squats target the quadriceps, hamstrings, glutes, hip flexors, calves and core muscles. However, they are generally safer than traditional squats and put far less stress on the lower back.
Krizo got a few good sets of this movement under his belt and took to a quad-focused exercise afterwards.
Leg Extensions
The Slovakian bodybuilder performed this quad isolation exercise next to stimulate the quadriceps further. After pushing through all the sets of leg extensions, Krizo went back to working with a heavy compound exercise.
Leg Press
Quadriceps, hamstrings, glutes, adductor and abductor muscles are the primary target muscles of leg press. It is a compound movement that can really help build bigger legs when done with correct form and technique. Krizo did a few reps of leg press in each set unilaterally and switched over to working with both legs for the last few reps. After working his way through some punishing sets, the 2022 EVLS Prague Pro winner took to the second isolation movement of the day.
Lying Leg Curls
Krizo next performed the lying leg curls which is a hamstrings isolation movement. Apart from working the hamstrings, leg curls are an excellent way to warm up the knee joints which are crucial in performing most of the lower body movements. Hence they make for a perfect first exercise as well. Krizo cranked out some solid sets of lying leg curls and took to the final exercise of the day.
Seated Calf Raises
Michal Krizo wrapped up the training session with a few sets of seated calf raises. This variation of calf raises works the soleus muscle that lies underneath the gastrocnemius muscle in the calf region.
Krizo pushed through a few heavy sets of the movement and called it a day in the gym.
Overall, the workout included:
Michal Krizo is one of the young up-and-coming contenders in the Men’s Open division of the IFBB Pro League. If he puts the right amount of work in and improves his physique enough, the Slovak can certainly push aside the older generation of bodybuilders and dominate the sport in the years to come.
You can watch the full workout video here, courtesy of Michal Krizo’s personal YouTube channel:
Published: 16 April, 2023 | 11:00 PM EDT
Rich Gaspari on Building Bigger Legs: ‘Train Super Hard and Go to Failure’
Seasoned bodybuilding veteran Rich Gaspari has amassed a wealth of knowledge related to the sport following a decorated career. In a recent Instagram video, Gaspari shared tips for legs and techniques to utilize in lower-body training sessions. During his days of competition, Rich Gaspari boasted a refined lower body and stellar conditioning as a Men’s…
Chris Bumstead And Hadi Choopan Annihilate A Quads Workout As 2022 Olympia Prep Continues
Chris Bumstead recently trained with Hadi Choopan to be stronger and ‘not be a skinny b**ch’. Bumstead is one of the most successful competitors in the Classic Physique division of the IFBB Pro League. The Canadian phenom won the Classic Physique Olympia title by dethroning former champion Breon Ansley at the 2019 Olympia. He then went on to defend it at the 2020 and 2021 Olympia. CBum has dealt with a number of challenging situations in his preparation for the 2022 Olympia, and he is one of the favorites heading into the competition. Iain Valliere, an open-division bodybuilder, and close friend has been coaching Bumstead so far. However, the duo announced the end of their ‘coach-client relationship’ a few weeks back. Although difficult, both men understood it was a wise decision for Valliere’s career.Bumstead is now training under famed bodybuilding coach Hany Rambod and recently partnered with Hadi Choopan, who is also training under Rambod. Choopan is a top contender in the Men’s Open division. He last competed at the 2021 Olympia and finished third behind champion Mamdouh ‘Big Ramy’ Elssbiay and runner-up Brandon Curry. ‘The Persian Wolf’ has managed to pull off excellent performances in spite of travel restrictions and language barriers. Choopan arrived in the USA seven weeks out of the 2022 Olympia to train with Rambod. He will attempt to dethrone the reigning champ and stake claim at the Mr. Olympia title in 2022.Chris Bumstead and Hadi Choopan went through the legs workout in Southlake, Texas on November 19th under Hany Rambod’s guidance. The video of this session was posted on Bumstead’s personal YouTube channel. Let’s check out how the duo nailed leg day.Chris Bumstead and Hadi Choopan crush a leg workoutLeg ExtensionsCBum and Choopan started the workout with leg extensions to isolate the quads and warm up the knee joints. While it is one of the most common quad isolation movements, leg extension can be harsh on the knees if not done properly. It is advisable to avoid locking out the knees completely during this movement. The duo got a few sets of this exercise under the belt and took to the first heavy compound movement of the day.Smith Machine SquatsThe quad-focused workout continued with Smith Machine squats. Weights on the Smith machine move along a fixed trajectory and this reduces the need to control the weights significantly. Coach Rambod instructed Hadi to do the front squats while CBum did the back squats.“Because I want you to work on your hips a little bit and we’re going to do back squats… Because that’s going to be easier for you and that’s how your biomechanics are dialed in,” Rambod told Bumstead.The duo performed all the sets under Coach’s watchful eye with slow and controlled movement and jumped into the next one.Hack SquatsCBum and his Persian friend worked the quads further on the hack squats machine. Hack squats are a compound movement that works all the major muscles in the lower body. However, quadriceps are the primary focus while hamstrings and glutes take up a more supporting role. After doing a few warm-up sets, they increased the load on the machine and cranked out heavy working sets of hack squats to fire up the quads.“This is the point in my prep where I’m still moving heavy weights but I’m trying not to kill myself. Hany is really trying to stress not to kill myself here. It’s trying to control the reps and not go super heavy. I’m going like a plate or two lighter than I normally would…” Bumstead said.While speaking about how training with Hadi Choopan feels, CBum said:“I trained my whole life with Iain (Valliere). So I always train like an Open bodybuilder. I’m training for the Open as always. But training with Hadi reminds of training with Iain who’s stronger than me. So they’re actually doing the same weight on front squat as I do on the back squat. So it really pushed me to actually be stronger and not just be a skinny b**ch!”Leg PressCoach Rambod then took his pupils to the leg press machine and instructed to perform a few heavy sets to stimulate the quads. Hany explained the mechanics of the machine used here and said:“This is an older leg press machine and it has a very steep angle. So it’s naturally much heavier than a regular leg press machine that does not have such a steep angle. Therefore when you start to fatigue, it just ends up becoming absolutely much much heavier than the normal because you have a very steep angle…”Walking LungesCBum and Choopan worked their quads with the walking lunges. Being the bigger and stronger of the two, Choopan did lunges with barbell while Bumstead did lunges with dumbbells. After doing a few sets of this exercise, the duo did some hamstrings, quads, and adductor muscles work.Seated Leg CurlsThe Persian Wolf and Bumstead took to the seated leg curls to work the hamstrings next. Seated leg curls offer a better range of motion and are thus more effective for inducing hypertrophy compared to lying leg curls. The duo did a few sets of this movement and took to another movement.Standing Calf RaisesChoopan and Bumstead sprinkled a little bit of calf work in the mix and did the standing calf raises. This exercise works the gastrocnemius muscle in the calves. After performing some quick sets, the duo took to the final exercise of the day.Hip Adduction MachineThe adductor muscles are a group of muscles that adduct (bring together) the thighs. Some of the adductor muscles also extend or flex the hips and stabilize the pelvis and trunk while standing on one leg. The duo did a few sets of this movement and wrapped up the training session.Overall, the workout included:Chris Bumstead and Hadi Choopan have a similar goal at the 2022 Olympia but their path to victory and the stakes are completely different. CBum will attempt to create history by winning the fourth consecutive Mr. Olympia Classic Physique title. He has to defeat formidable opponents like Terrence Ruffin, Urs Kalecinski, and Ramon Rocha Queiroz to achieve this. However, Bumstead is looking absolutely jacked in his recent physique updates and experts believe he will be the biggest guy in the division at the 2022 Olympia.On the other hand, Choopan has to beat veteran bodybuilders and hungry up-and-comers to wear the 2022 Olympia crown. Irrespective of how the results turn out, it is going to be fierce competition to reach the top spot.You can watch the full workout video here, courtesy of Chris Bumstead’s personal YouTube channel:
Hunter Labrada Smashes A Massive Leg Day Workout En Route To The 2022 Olympia
Hunter Labrada is switching things up in the last stretch of the 2022 Olympia prep to bring a fully conditioned physique to the stage. American professional bodybuilder Hunter Labrada is one of the top contenders of the IFBB Pro League’s Men’s Open division. He is the son of legendary bodybuilder Lee Labrada and has inherited his love for bodybuilding from his parents. The 30-year-old rose to prominence with wins at the 2020 Tampa Pro and the 2021 Chicago Pro. He last competed at the 2021 Olympia and achieved a fourth-place finish. Labrada will attempt to improve his standing at the 2022 Olympia where he is set to go up against a stacked roster.The efforts poured into the competition prep are bearing fruits as he looks to be in amazing shape in his recent physique updates. The 2020 Tampa Pro winner recently went through a full leg day workout. The video of this session was uploaded on Hunter Labrada’s personal YouTube channel. Let’s look at how he trained his legs now.Hunter Labrada goes through a demanding leg workoutLabrada is entering the final stage of his prep five weeks out of the 2022 Olympia.“Things have changed a little bit. We’re at a point where I am fragile enough that I am not fullsending sets into oblivion, especially on legs,” Labrada said about his present training regimen.The 30-year-old has added volume and intensity to his training with rest-pause methods and drop sets. The goal is to keep the output high and bring a fully conditioned physique to the stage. Labrada’s current training split includes:Push DayPull DayArms DayLegs DayRest DayPreviously, the 2020 Tampa Pro winner was training the legs once every nine days. However, he feels comfortable to train every muscle group once every five days as he is not going too heavy in the workouts.“We’re at a point right now where every time I touch (the legs) and they improve. So the increased frequency with a decreased amount of weight to lead to failure in ten sets… I think that’s good for my legs. So looking forward to pushing hard and finishing this out strong…”Seated Leg CurlsLabrada started the training session with this hamstring isolation movement. The seated leg curls are one of the most recognized lower body movements around the world. This exercise helps tremendously with warming up the knees. Therefore they make for an excellent first exercise in a lower body workout. The Labrada Scion did a few sets of this exercise and took to the next exercise.Leg ExtensionsAfter filling the hamstrings with blood, Labrada targeted the quadriceps with leg extensions next. Leg extensions are undoubtedly effective in developing quadriceps, but they can be detrimental to knee health if not performed correctly. Hunter Labrada cranked out a few solid sets of this exercise before taking up the first compound movement of the day.Pendulum SquatsThe pendulum squat is a compound movement that primarily focuses on developing quads and glutes. However, they can be made more hamstrings focused by modifying foot placement.Labrada got a few sets of this exercise under the belt to fire up the legs.Walking LungesThe 2021 Chicago Pro winner next took to the walking lunges. This compound movement strengthens the legs as well as the core, glutes, and hips. Labrada pushed through a few sets of walking lunges and jumped into the next one.Hip Adduction MachineThe adductors are a group of muscles in the inner thigh. They are responsible to adduct (bring together) the thighs and stabilizing the pelvis trunk when you stand on one leg.Hunter Labrada got a few good sets of this exercise under his belt and took to the final exercise of the day.Standing Calf RaisesLabrada wrapped up the training session by adding stimulus to the calves. The standing calf raise works the gastrocnemius muscles as seated calf raises that work the soleus muscle that lies underneath it. Labrada trained his gastrocnemius muscles with standing calf raises and wrapped up the training session.Overall, the workout included:Hunter Labrada’s father Lee Labrada recently stated that Hunter will retire from competitive bodybuilding once he wins the Mr. Olympia title and focus on his life after bodybuilding. However, winning the title this year is a Goliathan task for every competitor. The roster is filled to the brim with high-level talent working towards a common goal. Veteran bodybuilder Samir Bannout recently predicted the top five bodybuilders at the 2022 Olympia and Labrada’s name does not appear in that list. However, the 30-year-old is training hard to beat the competition. It will be interesting to see what the scorecards show on Dec. 18.You can watch the full workout video here, courtesy of Hunter Labrada’s personal YouTube channel:
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