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The Benefits of Stretching and Why You Should Stretch Before, During & After Your Workouts
Why Stretch?
Almost everyone to some extent knows and understands the importance of stretching, especially in bodybuilding but still don’t do it. Stretching is one of the most overlooked aspects of training and most people treat it as accessory work.
In this article, we’ll be focusing on fitness and bodybuilding athletes and the benefits of stretching for them. Many people think stretching is only for yoga practitioners and does nothing for athletes.
The stretching exercises athletes perform before, during and after workouts are meant to stretch the connective tissues which surround the muscles. These connective tissues are responsible for holding the muscles together and are the resistance that stops the muscles from expanding.
How Connective Tissues Work
The connective tissues form the fascia which tightly hugs and acts as a wall around the muscles. These walls are meant to stop the muscles from deforming while you go about doing your work.
While the fascia does a great job of keeping the muscles together, it acts as a hindrance for bodybuilders who want their muscles to grow bigger. The pump you get during a workout is your muscle tissues pushing against the fascia because of the blood which enters into the muscles and gives you a tight feeling.
Benefits of Stretching
While you could stretch at any time throughout the day, the best time for an athlete to stretch is during the workouts. Stretching after a workout is a great way to end your training and can help with recovery.
Before a Workout
Stretching before a workout won’t do a lot for you and is only helpful in warming up the muscles. You don’t have to stretch out all the muscles before your workout. Stretching only the target muscles is enough to make the most of your workouts.
During a Workout
Stretching during training can be incredibly effective for muscle growth. Posing and stretching after a working set helps in building a mind-muscle connection which combined with visualization techniques can improve the shape of your muscles.
Stretching in between sets also expands the fascia and pulls the connective tissue and muscles apart which enhances muscle separation and definition.
After a Workout
At the end of a good workout, your muscles should be filled with blood and lactic acid and should be feeling tight and pumped. Post-workout is a great time to stretch as the connective tissue is already being stretched by the excess blood in your muscles. Manually stretching the muscles at this point increases the muscle fiber growth potential.
Types of Stretching
Active Stretching
Active stretching involves using weights as resistance in the exercises which work the muscles in the fully stretched range of motion. To emphasize the stretch in these exercises, you need to hold the weights at the bottom of the movement for a couple of seconds.
Some examples of active stretching are dumbbell pullovers, flyes for chest, preacher curls for biceps, barbell lunges for quads, barbell stiff-legged deadlifts for the hamstrings, and standing calf raises for the calves.
Static Stretching
Static stretching is the traditional form of stretching which most people are familiar with. In static stretching, you use your own bodyweight to stretch the muscles. You stretch your muscles to a point of discomfort and hold the position for 30-60 seconds.
For example, to stretch your hamstrings, maintain a slight bend in your knees and touch your toes with your fingers. Hold the position until the discomfort in your hams reduces. Make sure you don’t push yourself too hard in the beginning as there are high chances of muscle pulls and tears.
Stretching in between sets takes no extra time and stretching after a workout can take 5-10 minutes. The benefits you’ll reap will far outweigh the time you’ll be putting in. We encourage everyone to incorporate stretching into their training routines.
How often do you stretch? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
William Bonac Profile & Stats
The biography, life, and accomplishments of William Bonac
William Bonac is a pro bodybuilder and online personality who exhumes confidence, yet in the humblest of ways. His massive physique is one to envy and his competition results prove he can hang with the best of them.
Below is a complete breakdown of his profile, stats, biography, training, and diet regimens.
Full Name: William Bonac
Weight
Height
Date Of Birth
225-235 lbs.
5’7’’
05/18/1982
Profession
Era
Nationality
Bodybuilder, Social Media Personality
2010
Ghanaian
Biography
William Bonac is a professional bodybuilder from Ghana who at the age of 13, began training to promote a positive mindset and limit the amount of stress on himself. He took inspiration from bodybuilders like Kai Greene, Flex Wheeler, and of course, Arnold Schwarzenegger, he began to train harder and realized just what it took to win.
After a third place finish at the 2011 Arnold Amateur competition, people began to notice him and his climb through the bodybuilding ranks began. He began to compete and place in more and more professional shows. Having competed at many top shows, some notable finishes include a third-place finish at Mr. Olympia 2017, a second-place finish at Mr. Olympia 2019, and two first-place finishes at the Arnold Classic in 2018 and 2020. So while competition is fierce, William shows no signs of giving up easily.
With a large following on social media, William seeks to use this platform to promote his workouts and his brand, as well as help others achieve their fitness goals by providing motivation and inspiration for all.
Training
William typically trains with higher intensity and weight to really maximize hypertrophy. For William, focusing on his arms and legs are two important muscle groups, for his arms are what he is most known for and his legs tend to be his weakest part. Knowing what it takes to succeed against those on the pro circuit, William trains hard to see those massive gains.
Legs
Super Vertical Leg Press: 5 sets, 10 reps
Power Runner: 5 sets, 10 reps
Lying Hamstring Curls: 5 sets, 12 reps
Seated Calf Raise: 5 sets, 12 reps
Lying Calf Raise: 5 sets, 10 reps
Arms
Preacher Curls: 4 sets, 10 reps
Triceps Pushdowns: 4 sets, 10 reps
DB Biceps Curls: 4 sets, 12 reps
Barbell Curls: 4 sets, 12 reps
Triceps Extensions: 4 sets, 10 reps
Chest
Bench Press: 4 sets, 10 reps
DB Incline Flys: 4 sets, 10 reps
DB Pullover: 4 sets, 8 reps
DB Incline Press: 4 sets, 10 reps
Iso Chest Press: 4 sets, 10 reps
Back
Super Pullover Machine: 4 sets, 10 reps
Lat Pulldown: 4 sets, 10 reps
One Arm Lat Pulldown: 4 sets, 8 reps
Power Row: 4 sets, 10 reps
Nutrition
When it comes to nutrition, William sets himself up by buying in bulk and prepping for the entire week. This allows him to prepare meals for recovery, pre-training, post-workout, among others. For food included in his diet, William focuses on lean meat, fish, eggs, rice, potatoes, oats, fresh vegetables, nuts, and protein powder.
Supplementation
While William uses his own supplements of choice, a protein powder is an essential supplement in his regimen. What a good protein powder will do is boost growth and recovery by working to pump you with protein, an essential macronutrient for your muscles. Learn more about the best protein powders out there so you too can see massive gains like William.
Competition History
2021 Mr. Olympia, 6th place
2020 Olympia, 5th place
2020 Arnold Classic, 1st place
2019 Olympia, 2nd place
2019 Arnold Classic Australia, 1st place
2019 Arnold Classic, 2nd place
2018 Olympia, 4th place
2018 Arnold Classic Australia, 2nd place
2018 Arnold Classic, 1st place
2017 Prague Pro, 2nd place
2017 Arnold Classic Europe, 2nd place
2017 Olympia, 3rd place
2016 Olympia Europe, 3rd place
2016 Prague Pro, 1st place
2016 Kuwait Pro, 5th place
2016 Arnold Classic Europe, 3rd place
2016 Olympia, 5th place
2016 Nordic Pro, 1st place
2015 San Marino Pro, 2nd place
2015 Dayana Cadeau Pro, 1st place
2015 Nordic Pro, 1st place
2015 Prague Pro, 5th place
2015 Arnold Classic Europe, 6th place
2015 Olympia, 8th place
2014 San Marino Pro, 11th place
2014 Prague Pro, 8th place
2014 Arnold Classic Europe, 6th place
2014 Olympia, 15th place
2014 Tampa Pro, 2nd place
2014 Golden State Pro, 1st place
2014 Arnold Classic South America, 7th place
2014 Australian Pro Grand Prix, 2nd place
2013 Prague Pro, 5th place
5 Exercises For Building A Cobra Back
5 Exercises For Building A Cobra Back.
Your back is the biggest muscle group after your legs. It can also be one of the hardest muscle groups to train since you can’t see your back directly in the mirror and hence it can be comparatively hard to establish a mind-muscle connection.
If done right, a good back workout should be as grilling as a brutal leg workout. You should be running on fumes when you’re done with your back workout. Building a cobra back can take a lot of effort, patience, and persistence. It is no surprise only a few people have a jacked back.
1. Pull-Ups – 50 Reps
You need to have a broad back if your goal is to build a shredded back. Pull-ups are one of the most efficient exercises when it comes to building a wide back and giving you a V-taper. Arnold performed 50 reps of this exercise at the beginning of his back workouts.
There are no fixed number of sets you need to complete these 50 reps in. Try to take as few sets as possible. As you get better at this exercise, you can start using weights to make it harder for yourself. If you’ve just started working out, use a pull-up assistance machine or ask for a spot from someone at your gym.
2. Deadlifts – 3 Sets 5 Reps
Deadlifts are a complete back builder. It’s a compound (multi joint) exercise which works your entire body. It is better to perform this exercise at the beginning of your back workout when you’re at your strongest.
You don’t need to do a lot of reps to get the most out of deadlifts. Lifting heavy weights with an explosive movement can get you better results. Deadlifts can help you gain muscle mass and strength which can make you stronger at every other exercise.
3. Dumbbell Bent Over Row – 3 Sets 12 Reps
While overhead pulling movements can add to the width of your back, rowing movements will add the much-needed thickness. You need to have a combination of both these movements to build a Cobra back.
Dumbbell bent over rows help isolate your back and will give you an incredible pump. Have a full range of motion to recruit all the muscle fibers in your back. Hold and squeeze your back at the top of the movement.
4. Lat Pull Downs – 3 Sets 12 Reps
Lat pull downs are incredibly effective at targeting your lats. Many people make the mistake of using momentum while performing this exercise. Make sure you don’t swing yourself and use momentum to lift the weights.
Try bringing the bar close to your chin while sitting straight. Hold and squeeze your lats at the bottom of the movement. Use lifting gear like straps to eliminate recruiting your forearms. Doing this will also help in lifting more weight and performing more reps.
5. Ground Pulley – 3 Sets 12 Reps
The ground pulley is a great exercise when it comes to developing a V-taper. Use weights you can comfortably lift for 12 reps. Lifting heavier weights can lead to leaning way too far at the bottom and the top of the movement.
Keep your reps slow and deliberate to completely annihilate your back. You can try variations of this exercise by using different handle bars. Each new grip will target your back from a different angle and will recruit different muscle tissues.
Which is your favourite back exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Martins Licis Shares Training Regimen Preparing For 2022 Arnold Strongman Classic
Martins Licis shared a video with four days of workouts.
Martins Licis is back and better than ever. During the 2020 season, the former World’s Strongest Man was dealing with some injuries and this kept him out of competition. Upon his return, Licis flexed his muscles and reindeer everyone that he is still a force. Licis won the 2021 Rogue Invitational and is now preparing for the 2022 Arnold Strongman Classic.
The roster for this event was recently announced and it features some of the top names in powerlifting. The Arnold Strongman Classic is an invitational event this year since athletes did not have a chance to qualify. Licis was on the list and has accepted his invitation. Now, it is all about preparation.
Martins Licis shared a video to his YouTube channel showing viewers exactly how he trains on a weekly basis. Below, you can find a breakdown of Licis’ four-day workout plan.
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Day 1
Martins Licis began his week with Husafell carries. This is an exercise where he must carry a 200-pound load for 110 meters. This is an object that is difficult to carry because of its shape. This helps Licis target different muscles because of the difficulty of the carry. He does multiple sets before moving onto Atlas stone holds. This is where Licis holds the stone in position, which is just hovering above the ground while not using his legs to squeeze.
Day 2
The second day begins with farmer’s carries and banded deadlifts. Martins Licis puts nearly 500 pounds on the bar to deadlift with resistance bands adding another 180 pounds. He completed between 5-10 reps in each set. Licis then completes pull-ups with a 90-degree elbow hold.
Day 3
It is important for powerlifters to have insanely strong shoulders and it is important to work them out heavily. This is what Martins Licis does on day three. An important event at powerlifting competitions is the log press. Licis completes this exercise without a leg drive and includes some dumbbell shoulder presses. This is one of the most important days of the week as powerlifters have to keep their shoulders at their peak.
Day 4
This is the final day that Licis included in the video and it was a leg day. He begins with some yoke carries and moves onto banded squats. Licis does banded squats because he wants to keep practicing deep squats but this allowed pressure to be taken off his knees.
It is not surprising to see one of the world’s best strongmen push himself to the limit each day. Martins Licis will enter the Arnold Strongman Classic looking for another victory and he will be one of the names to watch.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
What Will INBA/PNBA’s Next Grand Prize in Natural Bodybuilding Be?
INBA/PNBA gave away 5 Harley-Davidsons for five consecutive years at Natural Olympia.
Will Natural Olympia give out another Harley-Davidson? That’s an answer many natural bodybuilding competitors and fans alike are searching for. With 2022 around the corner, the INBA/PNBA next grand prize is in question. With the emerge of electric motor vehicles (EVs), Harley-Davidson has expanded its horizon. So perhaps another Harley-Davidson prize wouldn’t be a bad idea.
International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) figure competitor Hilary Grant and her family – her son Braven Grant is the owner – own Gains In Bulk (GIB), a supplement company for athletes and bodybuilders. GIB has also been sponsoring Natural Olympia for the last five years. It has given away five Harley-Davidsons to five lucky winners – with Philip Ricardo Jr. being the 2021 prize winner. Here’s what the INBA/PNBA page had to say on Instagram (IG):
“Special THANK YOU to @gainsinbulk & the Owner @braven_grant for supporting & sponsoring the INBA PNBA Natural Olympia for five consecutive years with five badass Harley Davidsons!
What will the grand prize be in 2022?”
You can check out the full IG clip below:
https://www.instagram.com/reel/CXcR7O6FPIe/?utm_source=ig_web_copy_link
Although a Harley-Davidson was handed out the last few years, one can only wonder what the next prize will be. Will it be another Harley-Davidson – perhaps, their EV model, LiveWire?
Natural Bodybuilding
Natural bodybuilding leagues such as INBA/PNBA – the world’s largest natural bodybuilding federation – host similar competitions as the International Federation of BodyBuilding and Fitness (IFBB) – the categories and scoring are alike. However, the INBA/PNBA screen each athlete through World Anti-Doping Agency (WADA) – the best professional drug testing for athletes.
WADA in place prevents athletes from engaging in steroids and other PEDs. Although, former 2018 Mr. Natural Olympia, Colin Congo, is open about the possibility of beating drug tests. Unfortunately, not all competitors abide by the league’s anti-doping policy. By no means does that give them a get-out-of-jail-free card, though. All contenders who fail a drug test end up on the Hall of Shame.
Natural Olympia
Natural Olympia is the summit of natural bodybuilding competitions held throughout the year. This past year (2021) hosted competitors from 15 other countries – including Mexico’s Bikini Angels winner – Arely Ayala, Germany’s Men’s BodyBuilding Masters winner – Mirco Burger, Italy’s Men’s Sports Model winner – Angelo Mastrangelo, and Britain’s Women’s Physique Masters winner – Claire Burton.
Generation Iron had a camera crew on the ground and reported the event. Below you can watch behind the scene clips from 2021 Natural Olympia.
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INBA/PNBA Next Grand Prize
As the INBA/PNBA league has continued to grow, they’ve only gotten more generous over the years. In 2017, William Long – Vegeta cosplay king – was the first in history to win a lump sum of $10,000 in cash prize at Natural Olympia. And the stakes have only risen over the last four years. This past year, athletes competed for up to $65,000, including the Gains In Bulk Harley-Davidson prize.
It may seem like a plethora of lottery winners, but each athlete has to earn their prize. Philip Ricardo Jr. was the gold medal winner of the Men’s Bodybuilding Masters class to merit eligibility for the Harley-Davidson drawing.
Generation Iron would like to congratulate Philip Ricardo Jr. on winning the 2021 Natural Olympia’s GIB Harley-Davison prize! What will the award be next year? And who will the winner be?
Click here for an inside look at next year’s initial INBA/PNBA 2022 schedule.
Leave a comment on our socials and let us know what you think the 2022 Natural Olympia grand prize will be!
Follow us on Instagram, Facebook, and Twitter for the latest INBA/PNBA news!
YouTube star Big Boy joins Flex Lewis For Workout
Big Boy and Flex Lewis recently joined forces for a workout.
Big Boy has turned into a fitness star on YouTube. With over 750,000 subscribers to his page, there is plenty of interest in the workings of this new sensation. Recently, Big Boy joined seven-time Olympia 212 champion Flex Lewis for a workout.
The two joined forces at the Dragon’s Lair gym in Las Vegas. This is Lewis’ gym and Big Boy made the trip in order to put together some strong content. The duo wasted no time and put themselves through a strenuous workout full of many different exercises and rep counts.
Big Boy shared the video to his YouTube page to show his journey through the gym to his followers.
“What’s up guys, so we just finished a shoulder workout. Today, I took Big Boy through a 40-minute workout. You know, as I was saying on his channel earlier, this is a completely different workout style to his as he is usually chasing singular reps as everyone knows, how powerful he is, you know. This is kind of a more isolated muscle group,” Flex Lewis said.
Flex Lewis took Big Boy through a massive shoulder workout. This was the part that was required the most work because of Lewis’ style of training. He does not chase after max lifts but focuses on volume to work the muscles. This has worked throughout his career as Lewis built a championship winning physique.
This is something fans could see back on stage soon. Flex Lewis recently reunited with coach Neil Hill. Following this announcement, it was said that big things could be coming for Lewis in 2022. The duo is looking to accomplish great things after coming together once again.
Lewis is not the first athlete that Big Boy has joined for a workout. In August, he met up with former World’s Strongest Man champion Brian Shaw. The two crushed the gym in the form of a huge back workout. Big Boy continues to join the best of the best to see how elite competitors train on a daily basis.
It is clear that Flex Lewis is back to putting in work in the gym in a big way. As you can see in the video, he is looking like the champion that he is and that means the comeback could be on its way. This is something fans have been waiting for and as the new year creeps closer, Lewis continues to improve and get into competition shape.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
What To Look For On Nutrition Labels & Why It Matters
Knowing what to look for can make or break your gains.
We’ve all seen a nutrition label and know how to read it. But companies often times try to pull fast ones on us and sneak information on there knowing we may not care, or even recognize. But sometimes those ingredients don’t need to be in there and it makes no sense to have it on there. Knowing how to read and properly manage your labels will allow you the skills to call them out on it if they try to get you to bite.
The major components are calories, our big three macronutrients, and the amount of sugar, depending on your goals of course. A bodybuilder, powerlifter, or other strength athlete is always looking to put the best in their bodies as they grind away and having the right ingredients on your nutrition label is vital to success.
Let’s take a look at nutrition labels and see what the major components are. Knowing how to read them properly can ensure you get the most out of your products and your gains so you never falter.
Reading The Label
We’ve all seen them and know how to read them but knowing the importance of what is on it can greatly benefit your gains. Plus, with companies trying to pull fast ones here and there, you can call them out and only put the best in your body.
Serving Size/ Servings Per Container
This is really for you because you want to make sure there is a reasonable amount of servings for the price you are paying. Some companies will make it seem like you’re getting a deal when the supplement or food item may not even give you a month’s worth of servings.
Of course important for those looking to lose, manage, and gain healthy weight. Knowing your calorie intake will better help you track and keep up with the constant demand to either eat more or less, depending on your goals (1).
An important macronutrient, knowing how much fat is in a product or food item is important for you need it, but you want it to be in lower amounts depending on your bodybuilding goals.
Total Carbs
You need energy and carbs are that vital source (2). For those looking to cut, you may want to limit your carb intake and knowing where on the label to find this is important for ensuring those gains.
Imperative for muscle growth (3), protein will also help with recovery and weight management so knowing how much is in the product and working to get adequate amounts in your diet is incredibly important.
Sodium plays a role in regulating blood pressure and helping your body hold onto water so this is something to keep in mind but not totally dwell over. Unless of course the number is astronomical.
Dietary Fiber
Fiber is crucial for gut health (4) and will also keep you full so if the product has plenty of fiber, you won’t have unwanted cravings and can better tackle those bodybuilding goals.
We all love sugar, but for those on a diet, or simply wanting to stay healthy, keeping tabs on the amount of sugar in something is what you need most to ensure those gains never falter.
Cholesterol
Cholesterol is essential to many bodily functions, and like sodium, isn’t a number to totally get hung up on, but it is nice to know, especially if you are asked by a doctor or just monitoring your health.
Comparing Protein Powders
In order to fully understand and explain this, we wanted to break down the nutrition label on two protein powders from our Best Protein Powders list. One is a whey protein isolate and the other is a plant-based protein made from rice and pea protein. For comparison sake, we’ll look at some of the major components and move through this label. Your protein powder should reflect all your goals so don’t settle for an average product.
We will be looking at Transparent Labs 100% Grass-Fed Whey Protein Isolate (left) and National Bodybuilding Co. Full Prep Vegan Protein (right).
Looking at these two labels, we can see the serving size is 10 more servings for Transparent Labs over National Bodybuilding Co., but that is simply the companies’ prerogative. Our calories are virtually the same as is the amount of protein. Of course with a protein powder, looking for the most amount of protein is what gives you that desired muscle growth and enhanced recovery. Next is to look at the amount of carbs and fat. Both these products have 2 grams of carbs which isn’t anything crazy in the grand scheme of things, but our vegan option has 3 grams of fat as compared to our whey isolate with zero. While this isn’t the end of the world, it is something to consider and knowing where to find this is important.
Other areas to look like sugar and fiber all come up at zero and so we see these two products are great protein options. By comparing two, even if they are similar, you can start to see subtle differences that matter and knowing how to read the label and compare products only ensures you get the best in terms of results.
Check out our list of the Best Protein Powders for more awesome muscle building and recovery supplements!
Wrap Up
Knowing how to read and manage your nutrition label is important for you want the best gains possible. While we all like to believe that all labels are honest, sometimes companies try to pull a fast one and that only hurts us in the long run. By knowing what to look for you can better manage your goals and your overall health and give yourself the best chance at success without being duped by a nonsense product.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Transparent Labs, National Bodybuilding Co. and Envato
References
Howell, S.; et al. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Lattimer, J.; et al. (2010). “Effects of Dietary Fiber and Its Components on Metabolic Health”. (source)
Chris Bumstead Back Workout For A Sprawling Christmas Tree
3x Classic Physique Olympia champion Chris Bumstead shares a massive back workout!
Believe us when we say there will be major posterior pounding on the Chris Bumstead back workout routine. Honestly, we would be disappointed if we did not have to crawl out of the gym by the end of the 3X Mr. Olympia Classic Physique champion’s training regimen.
Building a V-taper is easier said than done. Your back is the second largest muscle group after legs. An effective back training session can be as taxing (if not more) than a leg workout. You need to target your back from every angle to ensure overall development.
Check Out: Chris Bumstead Gives Answer On Whether or Not to Use Steroids
Chris Bumstead Stats
Name: Christopher Adam Bumstead
Nickname: CBum
D.o.B: 2 February 1995
Birthplace: Ottawa, Ontario, Canada
Height: 6’0”
Weight: 225 pounds
Chest: 51″ (130 cm)
Waist: 30″ (76 cm)
Bicep: 20″ (51 cm)
Chris Bumstead Story
The reigning Mr. Olympia Classic Physique champ was born in Ottawa, Canada. He was involved in multiple sports through his childhood, playing football, baseball, basketball, and hockey in high school.
CBum started lifting at the age of 14 and fell in love with working out. He went from 170 to 225 pounds between the ninth and twelfth grades, growing his legs the most.
After building what he thought was a good physique, Bumstead met his sister’s boyfriend (a pro bodybuilder), Iain Valliere, and things started to change for the better. Iain made Chris believe that he could compete and become a fierce competitor.
Check Out: Iain Valliere Deadlifts 675lb Five Times Ahead Of 2021 Arnold Classic
In 2016, at the age of 21, he earned his pro card after taking home the IFBB North American Bodybuilding Championship trophy.
Chris Bumstead draws inspiration from the golden age bodybuilders. He focuses on keeping his waist small and building broad shoulders. It would be safe to say that CBum is one of the most popular bodybuilders of our time.
Bodybuilding legends like Jay Cutler have predicted that Chris could win the Mr. Olympia crown if he were to change divisions in the future. Given his monster size and razor-sharp conditioning, we would not be surprised to see him lift the Sandow a few years down the line.
Trivia: In 2021, Chris Bumstead won his third consecutive Mr. Olympia Classic Physique title at the age of 26. He was the runner-up in 2017 and 2018.
Next Read: Chris Bumstead’s Rules For Cheat Meals & Alcohol
Chris Bumstead Back Workouts Principles
CBum follows a 5-day training split, and some of his favorite exercises include squats, incline dumbbell press, and bent-over barbell rows. He uses the following training principles to make the most of his back workout:
1. Get the Form Right
Chris Bumstead is big on building a strong foundation. Before he starts prepping for a show, he takes a few weeks to work on his lifting form. Once in tune with the exercises, he adds weight to the bar (or machine) and gets after it.
Most rookies let their egos get the better of them in the gym. Remember – weightlifting and bodybuilding are two different sports. Chasing weights before nailing down your form can put you at risk of injuries.
If you are new to the fit lifestyle, do not hesitate to ask for help from more experienced lifters in your gym. Tip: If you are in it for longevity, you should steer clear of the broscientists.
Next Read: 5 Uncomfortable Truths About Exercise Form
2. Do Not Pull With Your Biceps
Many lifters use their biceps to pull the weight during back training. Doing this takes the tension off the back and puts it on your upper arms. If you have a more intense pump in your arms compared to your lats at the end of a back exercise, you are probably doing it wrong.
Focus on pulling the weight using your elbows and keep them close to your sides while performing back exercises. Flaring out your elbows distributes the tension to your biceps and shoulders.
For some people, gripping the dumbbell, barbell, or machine handle too hard has been known to ignite bicep and forearm recruitment. If you face similar issues, weightlifting straps can take the tension off your arms and transfer it to your target muscles.
Watch: Chris Bumstead Is The Next Generation Of Jacked And Shredded Bodybuilder
3. Focus on Lat Isolation
You should be able to see your lats and shoulder blades move during your back exercises. If you only notice arm movement, you are not following a full range of motion. On top of that, with every rep, pause and squeeze the life out of your lats.
For optimal lat recruitment and stimulation, you need to follow a full range of motion and contract your muscles with every rep. Just going through the motions for the sake of it is not going to cut it. You need to have a strong mind-muscle connection to make the most of your workouts.
If you face muscle or strength imbalances, unilateral lifts will help better isolate your lats and fix the issues. Research has shown that most athletes can benefit immensely from adding unilateral training to their training regimen.
Related: Chris Bumstead Shows Off Dungeon Style Gym and Training
4. Use Different Grips
Switching grips can make your back light up like the 4th of July. A pronated (palms facing downward), supinated (palms facing upward), and neutral (palms facing each other) all target your back differently.
You also have the option of adding more variations in your back training by using W or V-bars during cable exercises. Having a mix of these grips in your back workouts can ignite muscle growth and help grow that sprawling Christmas tree.
5. Include a Ton of Variety
You need to constantly add variety to your training to ensure that you never hit a wall. Performing the same exercise over and over for weeks on end is a sure-shot way of hitting a plateau.
Chris Bumstead changes up the start of his back workout after every three back days. He rotates through deadlifts for three back workouts, then switches to rack pulls for the next three sessions, and then skips both, moving right to dumbbell rows for the last three workouts of the cycle.
Apart from switching exercises, you could also add variety to your workouts by using advanced training principles like supersets, dropsets, intraset stretching, and experimenting with the number of reps, sets, and time under tension (TuT).
Must Read: Four Plateau-Busting Strategies To Apply To Your Training
6. Keep Rest Between Sets to a Minimal
If you are eating 5,000 monster calories like Chris Bumstead, you need to utilize every opportunity you can find to burn them off. While performing the Chris Bumstead back workout, limit your rest duration between sets and exercise to less than 60 seconds.
Note: Do not waste your resting time checking Instagram or clicking selfies. Use it to stretch your muscles and pose. Posing can improve your mind-muscle connection and help induce muscle-ripping pumps.
Related: Chris Bumstead Details 5,000-Calorie Diet During Bulking Phase
Chris Bumstead Back Workout
If you have seen Chris Bumstead hitting back poses on stage or his Instagram page, you know there are no weak spots in his posterior muscle chain. Let kids near CBum while he is posing, and they might end up hanging lights and stockings on his sprawling Christmas tree.
Building thickness in his already-wide back is one of Chris Bumstead’s back workout goals.
During Mr. Olympia 2021 presser, Bumstead explicitly mentioned that his back gains were on another level, and he had added 10 pounds of muscle mass just in his back.
Watch: Dennis James – Can Chris Bumstead Improve His Back Enough To Beat Breon Ansley?
Chris Bumstead Back Training Routine
Here is the Chris Bumstead back workout that will help you achieve similar results:
1. Deadlift: 6 sets of 6-8 reps
Steps:
Stand behind a barbell with a shoulder-width stance and your knees slightly bent.
Hinge at your hips and bend slightly at your knees.
Push back your butt while keeping your core engaged so that your back stays flat.
Squat down and bend at your knees to grab the bar with a mixed grip – one hand in supinated and the other in a pronated position.
Keeping your core tight, push through your heels, and lift the weight, straightening your knees first, keeping your back flat, and then reversing the hinge at your hip to stand up.
Pause at the top of the movement and contract your lats and shoulder blades.
Return to the starting position in a controlled motion.
Repeat for recommended reps.
Check Out: Chris Bumstead Answers: Is Classic Physique Easier Than Men’s Open? | GI Vault
2. Single-Arm Neutral-Grip Dumbbell Row: 4 sets of 10-12 reps (each arm)
Rather than using a staggered stance on dumbbell rows, Chris Bumstead likes to square his feet to the bench where he stabilizes his body with his resting arm. It makes the movement more concentrated.
Steps:
Set an incline bench at a 60-degree angle to the floor.
Place your left hand on the edge of the inclined side of the bench, take a step back, and stand with a narrower than shoulder-width stance.
Grab a dumbbell with your right hand using a neutral grip.
Pull your elbow back and upwards towards the roof without letting it flare out.
Pause and contract your lat at the top of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps before switching sides.
3. Seated Cable Row: 4 sets of 10-12 reps
Use a V-handle attachment on the cable row machine. To hit your lower lat, make sure you are performing seated rows low – below your belly button.
Steps:
Sit on the cable row machine with your knees bent and grab the V-bar attachment with a neutral grip.
Position yourself with your knees slightly bent and so that you have to reach to grab the handle with outstretched arms yet without curling the lower back over.
Pull the handle toward your lower abdomen without using momentum and swinging back and forth.
Keep your torso upright and chest raised throughout the movement.
Contract your shoulder blades and lats at the top of the movement.
Return to the starting position with a controlled motion.
Repeat for recommended reps.
4. Close Grip Lat Pulldown (rope attachment): 4 sets of 12-15 reps
Incorporating both close and wide-grip pulldowns in the Chris Bumstead back workout help target different posterior muscles.
Steps:
Sit on the pulldown machine with an upright torso.
Secure your legs under the thigh pad.
Grasp the rope attachment with a neutral grip (palms facing each other).
While keeping your chest raised, pull the rope down until your elbows move behind you.
Keep your elbows close to your body throughout the movement.
Pause and contract your shoulder blades and lats at the bottom of the movement.
Slowly return to the starting position.
Repeat for recommended repetitions.
5. Wide-Grip Lat Pulldown: 2 sets of 12-15 reps (dropset)
Wide-grip lat pulldowns consist of dropsets. After performing 12 reps, you will drop down the weight and perform another 15 reps. Choose a weight that will make you hit failure in the dropset.
Steps:
Choose your weight, and sit down on the pulldown machine with an upright torso.
Adjust the thigh pad so that your legs fit snuggly under the support.
Grasp the bar with a pronated (overhand) grip, with your hands more than shoulder-width apart.
Pull down the bar until it is a few inches away from your upper chest.
Pause and contract your shoulder blades and lats at the bottom of the movement.
Return to the starting position with a controlled motion.
Repeat for recommended reps.
6. Dumbbell Pullover: 4 sets of 10-12 reps
While performing the dumbbell pullover, focus on a deep stretch and only come about 3/4th of the way up to keep tension on the lats.
Steps:
Lie across a stable flat bench. Your upper back, neck, and head should be fully supported.
Plant your feet shoulder-width apart on the floor.
Hold a dumbbell at its neck with both hands.
Extend your arms toward the ceiling, over your chest. Your palms should be facing each other, and your elbows slightly bent.
As you inhale, extend the weights back and over your head, keeping a strong back and core.
Exhale slowly and come about 3/4th of the way up.
Repeat for recommended reps.
Related: Golden Era Lifts: 5 Exercises From The Iconic Era You Need To Try
7. Back Extension (bodyweight): 2 sets to Failure
Back extension is one of the most effective ways of training your lower back. CBum performs two bodyweight sets of back extensions to failure.
Steps:
Position yourself on the back extension machine with your hips on top of the cushioned pads and your feet secured under the leg anchor.
Your body should be in a straight line at the starting position.
Place your arms behind your head or cross them in front of your chest.
Lower your torso until your head is a few inches off the floor.
Return to the starting position explosively and lift your torso a few inches.
Pause and contract your back for a couple of seconds.
Repeat for recommended reps.
Conclusion
By the end of the Chris Bumstead back workout, your muscles will be begging for mercy. Remember – Do not engage in ego lifting. If you do not feel a pump after every set, you should lower the weight and focus on contracting your back with every rep.
Put in the work, and the Gods of bodybuilding shall bless you with the physique of your dreams. Good luck!
Who is your favorite bodybuilder? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Berry De Mey Wants More Transparent Rules To Make Bodybuilding Less Subjective
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Berry De Mey believes there are rules that can be tweaked to make judging “easier” and “less subjective.”
Pro bodybuilding in the IFBB has a strict set of rules and criteria that all competitors must abide by. These are the guidelines that help a bodybuilder understand what their goals should be to earn victory at a competition. But ultimately, behind all of the rules remains some level of subjectivity. An “aesthetic” body and a “conditioned physique” can fall within the eye of the beholder (within reason). This leads to fans, experts, and even sometimes athletes to disagree with judges decisions. In our latest GI Exclusive interview, Berry De Mey opens up on how he believes judging rules can be changed to help make pro bodybuilding less subjective.
Every sport has some element of subjectivity to it. There’s always a referee call that fans won’t agree with. And even times in sports with playback where a call is outright wrong – but the ref didn’t see the event from the right perspective. Some sports, like pro football allow for a flip on a ref’s call after playback. Others, like pro soccer, often don’t flip a ref’s call even if the video playback reveals error. To some degree, no sport can avoid subjectivity.
Bodybuilding faces this fact beyond those simple examples. Bodybuilding is about judging the look of a physique and not about scoring goals. This adds even more unavoidable subjectivity. But is it possible for the sport as we know it today to improve and avoid some of this pitfalls? Berry De Mey seems to think so. He thinks that the sport can always improve to help make the sport more transparent and, in some ways, remove more of the subjectivity from the sport.
To be clear, Berry De Mey doesn’t not fall into the camp of individuals who think that there are “politics” or conflicts of interest in the judging system. De Mey has never seen it himself and bodybuilding has given him an entire life and career. He’s grateful for it and sees no wrong-doing in the current set up of rules and judging.
That being said, because he is passionate about the sport, he is always open to seeing it improve. And while he has not experienced conflict of interest first hand – he’s also open to being somewhat naive to things happening behind the scenes. Or at the very least, he’s aware there are always some athletes or fans who disagree with the judges decision at a major pro bodybuilding show.
Berry De Mey isn’t oblivious. He’s aware there will always be a bodybuilder unhappy with the results. It’s because they want to win and believe in themselves and their accomplishments. But De Mey is also aware that sometimes, bodybuilders are legitimately unsure why they lost. He’s been experiencing this first hand as he coaches Tavi Castro – a phenomenal Classic Physique bodybuilder who has struggled to earn his pro card.
Of course, there is always the possibility, no matter how good an athlete is, that there’s someone better. But in Berry De Mey’s eyes, Tavi Castro clearly has a physique that deserves a pro card and a place to compete amongst the world’s best. He thinks this, alongside other athletes and fans somewhat consistently disagreeing with judges results – means something can be improved to bring more clarity to everyone involved in the sport.
Berry De Mey doesn’t go into any specific detail on what could be changed. But he clearly states that he thinks there are clear measures that can be taken to “make judging easy.” He uses the word “transparency” to describe such changes. It would seem that De Mey believes that more clear and detailed scoring rules will leave less room for doubt among the fanbase, athlete base, and everyone involved in bodybuilding.
There’s no way to remove the subjectivity of this sport. Bodybuilding has been and always will be about judging the visual look of the human body. That can never be full objective. Berry De Mey is aware of this – but believes the pursuit of further improving the judging criteria might help lead to happier athletes and fans. Do you agree?
You can watch Berry De Mey’s full comments on training Tavi Castro and the transparency of judging in our latest GI Exclusive interview segment above.
Recent Study Shows Drake’s Songs Make People Run Slower During Cardio
Drake might be one of the best artists in the world today but his music does not help in the gym.
It has been over a decade since “Best I Ever Had” was released as the third single from Drake’s Thank Me Later. Since then, the Canadian artist has turned into one of the biggest stars in the world and an icon in the music industry. While his music is some of the most listened-to in the world, Drake might not produce the tunes that could help in the gym.
A recent study done by Pour Moi took a look at which artists improved running speed while training and which impacted speed negatively. While Drake has created countless hits, his slower style in some songs is not what will improve running speed.
This study featured 60 joggers to see if the artists they listed to correlated with speed. These findings were compiled by recording times of 20 runners listening to multiple artists. They all ran one kilometer per artist and their speed was recorded using a fitness device.
Drake was at the bottom of that list by adding 21 seconds per kilogram to activity time. This equates to one minute and 45 seconds to a three-mile run and 14 minutes and 42 seconds to a marathon. Drake was not the only rapper near the bottom of this study. The pop group BTS finished second while Doja Cat and Nicki Minaj followed.
On the other side of the story, Beyonce is the artist who made speed increase. While listening to music by Beyonce, runners shared 33 seconds per kilometer off their personal best. This means athletes can do a three-mile run about two minutes and 45 seconds quicker and this also takes 23 minutes off a marathon. It is no surprise that Beyonce is finding new ways to be successful after creating 22 No. 1 hits over the course of her career.
Drake recently released “Certified Lover Boy” and it topped the charts right away. This was the sixth studio album released over his extremely successful career. Drake began his career portraying Jimmy Brooks on Degrassi: The Next Generation. He decided to venture into music and was signed by Young Money Entertainment in 2009. This was a label created by Lil Wayne.
Listening to music is a popular method in the gym to both create motivation and energy. Music allows the athlete to lock in mentally and sink into their zone. While we always knew that the type of music listened to impacted a person’s mood, it is interesting to see that it might subconsciously impact results as well. This is not to say that Drake should not be listened to in the gym but this study shows that you might want to turn something else on while using the treadmill.
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