Traditional wisdom dictates that you should start your workout with challenging movements like squats. That’s because your legs and quads are fresh at the beginning of a workout session. Hence, you can move the most weight in compound movements. So why does five-time Classic Physique champion Chris Bumstead do the opposite?

Exercise scientist Dr. Mike Israetel explained why the modern-day bodybuilding icon does so. In a recent video, the fitness influencer analyzed Cbum’s leg day routine. He noticed that the reigning King of Classic Physique did his isolation movements before the compounds. So, Israetel explained why Chris Bumstead benefits from doing squats later.

Why it’s especially beneficial for Chris Bumstead

The PhD holder in Exercise Physiology performed a “thought experiment” in the video. After pointing out that Cbum did leg extensions, followed by leg presses and finally, squats, he told fans to consider the opposite. Isreatel said people mostly do the reverse order, and that has its benefits from a “stimulus magnitude perspective”.

Doing the hardest exercise first and gradually moving onto isolation movement drains every last ounce of strength from the quads. You can also squat more weight if you start your leg day with them. However, that’s not the only thing Chris Bumstead is concerned with. Cbum “magnifies his ability to reduce injury probability,” when he does squats as the final movement.

The five-time champion also “minimizes the systemic axial and total fatigue,” said Israetel. Yet, Busmstead can still maintain a similar intensity. While doing squats first might be better for strength, Cbum’s goal is to build muscle. Mitigating injury risk is also a top priority for the Classic Physique champion since he’s always been prone to injuries.

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Cbum has battled multiple injuries during his career

Injury prevention is a priority for Bumstead because he has battled leg injuries due to training mistakes early in his career. The Canadian bodybuilder used to regularly deadlift nearly 700 lbs. However, he tore his hamstrings in 2019. Then, in 2022, he also sustained a minor injury to his quads. 

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Getting injured repeatedly has affected Cbum’s Olympia preps. While none of these injuries, including his upper body injuries have been severe enough to dethrone the champion, he still believes in taking a cautious approach. Now that Dr. Mike Israetel has explained the benefits of starting with an isolation movement and finishing with a lighter compound movement, it’s easy to see why Cbum opts for this approach.

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