Tag: Chris Bumstead
Chris Bumstead Reveals the Learnings of His Illustrious Bodybuilding Career
As the age-old saying goes, life is a journey, not a destination. As four-time Classic Physique Olympia champion Chris Bumstead enters a new phase of his life, he often openly talks about his thoughts on the deeper aspects of life during podcasts and interviews. With his focus shifting from competitive bodybuilding to other priorities, Bumstead recently penned down his thoughts in an Instagram post. His caption reveals the insight into a champion’s mindset and characterizes his personal growth ahead of his soon-to-be-married life.
The emphasis that our society lays on achievements and external validation often leaves little to no room to contemplate the deeper meanings of life. As Chris Bumstead is slowly approaching the end of his prestigious career, he is starting to channel his energy into personal growth and improvement. This transition that Cbum is going through reflects growth in his consciousness. He explained in his recent post that every person maintains an internal as well as an external scorecard for their achievements and success.
He pointed out in the caption:
“We all have an internal and external score card we use to keep track of our lives. The external being traditional successes, money, trophies, etc. The internal being the intangibles such as effort, character, integrity.”
Gratitude often has the power to transform an individual’s mindset and perspectives. As he is maturing and stepping into other ventures, including his business journey, Chris feels grateful for everything that life has thrown his way. Despite all the challenges that he has faced, including struggles with mental issues, Bumstead feels satisfied with his accomplishments.
“I must be getting old realizing nothing in this life lasts forever. The opportunities of today may never present themselves again. I don’t mean this as something to dread, but lately it just feels like a reason to be grateful for where I am at,” wrote Bumstead.
Concluding his post, Bumstead points out that what actually matters is the efforts an individual puts in. He explained that the qualities and character of a person are often much more important than respective accomplishments. ‘Cbum’ states that he will be forever satisfied with himself, knowing pretty well that he gave it his best. After all, the journey holds much more value than the destination itself.
RELATED: Chris Bumstead Breaks Down 2022 Mr. Olympia Win & Reveals He’s Not Targeting ‘8, 9 or 10th Wins’
“So when it’s all over I have promised myself that my internal score card will take precedence over the external…and I can honestly tell myself I did everything in my power to achieve it, that I became a better man along the way, that I enjoyed the journey, and I never fucking quit.”
As Bumstead is training to win his fifth Olympia title at the moment, fans are curious to see if he will ever step foot on the Mr. Olympia stage under the open category. Only time will tell what holds for the reigning Classic Physique Olympia champion, but he heads into the unknown with a sense of pride and accomplishment.
Published: 4 August, 2023 | 4:04 PM EDT
Chris Bumstead’s Epic Chest Day Under Hany Rambod’s Coaching Ahead of 2023 Olympia
Chris Bumstead’s professional bodybuilding career is probably nearing its end. He plans to walk away from the sport with a few more Olympia wins and leave a lasting legacy. However, the idea of retirement has not wavered his focus even a little bit as one can see in his recent chest training session.
Chris Bumstead, fondly known as CBum, is a Canadian IFBB Pro bodybuilder. He is the reigning Classic Physique Olympia champion and has won the competition four consecutive times – in 2019, 2020, 2021 and 2022. He was also a runner-up at the 2017 and 2018 Olympia. The 28-year-old is a global bodybuilding star and is credited for putting the Classic Physique division on the ‘must watch’ list.
Having grown under the guidance of his longtime friend and IFBB Pro bodybuilder Iain Valliere, Bumstead conquered the highest peak of competitive achievements. But a few months before the 2022 Olympia, the duo announced that Valliere will no longer train the Classic Physique champ to be able to focus on his own bodybuilding career in the Men’s Open division.
CBum has trained under Hany Rambod‘s tutelage since then, securing the third successful defense of the Classic Physique Olympia title at the 2022 Olympia. Although Bumstead and Valliere have parted ways as the client and coach, they are close friends and recently partnered for a shoulder workout as well.
After recovering from a bicep tear suffered heading into the 2022 Olympia, Chris Bumstead made maximum progress in the off-season with meticulously planned workout splits and a 3700-calorie diet. He has now started the competition prep in a bid to secure fifth straight Classic Physique Olympia title and looks primed to emerge victoriously again.
Chris Bumstead goes through the first chest workout of the 2023 Olympia prep
The Canadian bodybuilder tackled the first chest training session of his 2023 Olympia prep under Hany Rambod’s guidance and posted the video on his YouTube channel. So let’s check out the details of this training session.
Cable Crossover
While most people perceive cable crossover as just another pump-inducing movement to end the workout, it has a lot more to offer. As per studies, crossover ranks among the top three exercises in terms of pectoral muscle activation. So it makes for an excellent option to start the workout and warm up the muscles before heading into the heavier compound movements. CBum executed some good sets of cable crossover to get things started.
Flat Bench Dumbbell Press
CBum then advanced to doing a common and effective compound exercise next. He explained to the coach that the flat bench press puts more stress on his shoulder. As a result, he has been putting more emphasis on incline movements. To reduce the stress on the shoulders, Rambod advised Bumstead to start with flat bench press using light weights before jumping into the incline movements. CBum pushed through a few sets keeping the bench at a very slight incline angle and took to the incline movement next.
Incline Bench Dumbbell Press
Incline movements put more emphasis on the clavicular head of the pectoral muscles, known commonly as the upper pecs. Hany Rambod instructed CBum to perform a few sets of incline bench presses with hammer grip. This modification is a safer alternative to the pronated grip dumbbell press as it protects the shoulder joint.
Additionally, it increases the range of motion. This enables the pectoral muscles to get a good stretch at the bottom of the movement. CBum followed the instructions and performed a couple of sets with hammer grip. He then finished the rest of the sets with regular pronated grip to wrap up the free weight work for the day.
Seated Chest Press Machine
Bumstead took to the seated machine chest press next. He performed the exercise on the plate loaded machine. Using the machine is a great way to minimize the setup and eliminate stabilization. It is often the case with free weight exercises. CBum got a few sets of machine chest press under his belt with incrementally heavier weights. He then proceeded to do different variations of it.
Incline Chest Press Machine
Bumstead next took to the incline chest press on an iso-lateral plate-loaded machine. It offers similar benefits as the regular machine chest press but mimics the free-weight incline pressing movement. Needless to say, it emphasizes the upper pecs more than the other parts of pectoral muscles. After surviving some solid sets of the movement, the the champ took to the final pressing movement of the day.
Decline Chest Press Machine
While the incline pressing movements emphasize the upper pecs, decline pressing movements focus more on the lower pecs. Bumstead dealt with a few good sets of decline chest presses on the machine and jumped into the finisher.
Pec Deck Flyes
Unlike the pressing movements that improve the upper body pushing strength, flyers help develop the adduction strength. Pec deck flyes are one of the most effective movements for pectoral muscle activation. Bumstead capped the training session with a few sets of this isolation movement.
Overall, the workout included:
Chris Bumstead went through the 2022 Olympia prep with a number of issue. He is in a much better position at the beginning of his 2023 Olympia prep. As long as he stays healthy and maintains focus and intensity, his chances of becoming a five-time champion are high.
You can watch the full workout video here, courtesy of Chris Bumstead’s personal YouTube channel:
Published: 4 August, 2023 | 9:10 AM EDT
Chris Bumstead Shares Full Day of Eating in Off-Season Before 2023 Mr. Olympia Contest Prep
Canadian bodybuilder Chris Bumstead is the most popular active competitor of any division in the sport. The Classic Physique powerhouse has been dominant in his run at the top and has shown no signs of slowing down. In a recent video uploaded on his YouTube channel, Bumstead shared his full day of eating in the off-season ahead of entering prep for the 2023 Mr. Olympia.
Chris Bumstead first rose to prominence for his insanely aesthetic physique as a Classic Physique competitor. After taking a couple of silvers to former two-time champion Breon Ansley, he secured the coveted Sandow trophy in 2019. Once he got to the top, he proved to be an unstoppable force who kept warding off budding talent and proven veterans to win four titles in a row. Following his last victory at the 2022 Mr. Olympia, he declared his hunt for another title.
The Classic Physique division has seen a rise in talent with the emergence of athletes like 2023 Arnold Classic winner Ramon Rocha Queiroz and German sensation Urs Kalecinski. Another competitor who has gained a ton of attention is Stephane Matala. Renowned bodybuilding coach Milos Sarcev lauded Matala’s crazy striated chest and believes he would present a major threat to Bumstead.
Bumstead revealed the only 10 exercises he would choose to get as muscular as possible for contests. He chose a diverse mix of movements targeting each muscle group with compound exercises. Then, he opened up about the changes in his steroid use. He admitted he would step away from professional competition if he saw a decline in his health from PEDs (performance-enhancing drugs). While he disclosed taking Trenbolone years ago, he strongly cautioned his fans to avoid using the substance due to its toxicity.
‘CBum’ crushed a brutal arm workout session to pack on the pounds in the off-season. With the mental aspect of the game a priority for Bumstead, he’s been open about the different routines he’s followed whether it be in the off-season or contest prep. He also stressed the importance of proper recovery for longevity and listed some ways to achieve optimal rest.
Legendary bodybuilder Frank Zane praised Bumstead for his success and immense potential earlier this week. He believes ‘CBum’ could still improve significantly and encouraged him to work on the peak of his biceps.
Chris Bumstead Shares Full Day of Eating in Off-Season Ahead of 2023 Mr. Olympia Prep
In a recent YouTube video, Chris Bumstead shared his full day of eating in the off-season ahead of entering prep for the 2023 Mr. Olympia.
Meal 1: Shake – Cup of blueberries and half a banana. 2 scoops of protein and raw one sweetened with stevia or low Sucralose, scoop, and a half of sun fiber (10.5g). Ezekiel toast (sprouted wheat bread) with almond butter.Nutrition: 797 calories, 80g protein, 20g fat, 87g carbs.
Meal 2: 300g potatoes & 225g bison.Nutrition: 718 calories, 54g protein.
Meal 3: 220g Chicken, 250g white rice, and 15g olive oil.Nutrition: 690 calories. 50g protein minimum.
Meal 4 (Snacks): Ezekiel Bread, 150g avocado, 4.5oz wild tuna, albacore, 1 raw bar, 8oz sirloin tip steak, and 200g boiled white rice.*He mixed 2 tbsp of honey with mustard and half an avocado to replace the mayo in the tuna salad.Nutrition: 1,490 calories.
Meal 5: 230g steak, avocado dressing, and white rice.
Chris Bumstead has a green shake usually at night and in the morning, five times a week. Since it was a rest day, he did not consume it during this video.
Total: 3,700 calories. 300g protein, 370g carbs, and 115g fat.
Chris Bumstead talked about the evolution of bodybuilding over the years days ago. He highlighted the key difference between the leanness required to be competitive today versus Arnold Schwarzenegger’s era. He also weighed a potential move to the Men’s Open division again. Afterward, he detailed his workout split routine to prepare for the 2023 Mr. Olympia.
RELATED: Ronnie Coleman Reacts to Chris Bumstead’s Biggest Feats of Strength
Chris Bumstead teamed up with former coach and Men’s Open standout Iain Valliere for a heavy-duty shoulder and arms training session last week. Judging by Bumstead’s strength and nutrition, he’s on track for an explosive show in Nov.
You can watch the full video below:
Published: 29 July, 2023 | 12:26 PM EDT
Chris Bumstead Reveals Current Workout Split He’s Using to Win 5th Classic Physique Olympia Title
Chris Bumstead is in preparations to nail down a fifth Classic Physique Olympia title in roughly three months. At the competition, he’ll face a slew of familiar threats, such as Germany’s Urs Kalecinski and Brazil’s Ramon Queiroz. In a recent offering on the Raw Nutrition YouTube channel, Bumstead detailed the current training split he’s using to defend his crown later this year.
Since taking the Classic Physique Olympia title from Breon Ansley in 2019, Bumstead has been an unstoppable force in the category. His tall stature, dry conditioning, and hard muscle density have been critical factors in his successful reign. Bumstead also developed seamless posing routines and transitions, which makes his physique seem even more imposing on stage.
While the physical demands of an Olympia champion are sky-high, Bumstead takes pride in the mental challenges of the sport. He utilizes visualization, breathwork, and meditation, which he credits for helping him maintain inner peace, something he believes is crucial to performing at your best when it’s time to compete.
Ahead of his return to 2023 Mr. Olympia Bumstead has been open about his progress and preparations. Given the exhaustive nature of Hany Rambod’s FST-7 training regimen, Bumstead prioritizes his recovery strategies in the off-season and contest prep. Cbum values fasted cardio, sauna sessions, and cold plunges to ensure his muscles recover properly.
There are only 14 weeks until the sport’s biggest show of the year takes over Orlando, Florida. Having won his last Classic Physique Olympia title with a torn bicep, Bumstead hopes to complete this season with fewer obstacles.
Chris Bumstead Shares New Workout Split to Get Shredded for 2023 Mr. Olympia
Bumstead said he uses a three-day-on, one-day-off, three-day-on training split, which starts with a quad-dominant leg workout on Monday.
“Every time someone asks me this I can’t even remember. I just switched it and it’s hard to remember. It’s a three-day-on, one day off, three-day-on, one day off, repeat. But I’m going to try to get this right: I got legs, like a quad-dominant leg workout and I do chest with a little bit of triceps back with a little bit of biceps.
Then I rest, then I have a shoulder day with a little bit of chest. Then, I have a hamstring day with a little bit of back. And then I have an arm workout and then I rest, then I repeat the cycle,” Bumstead shared.
In addition to his latest split, Bumstead summed up what makes a great champion.
“In my mind what makes a great champion, I would say a great champion is someone I always say who doesn’t quit. Doesn’t matter if you have good days or bad days. Everybody wakes up feeling like shit some days, but if you actually get to work and do your best no matter what, then you’re a good champion, but more specifically aside from that, I think something that elevates people from the rest is champions who lift up others,” said Chris Bumstead.
Sporting one of the most aesthetic bodies in the world, it’s no surprise fans want to sculpt their physiques like ‘Cbum.’ Fortunately, the 28-year-old gave an inside look at his top ten favorite exercises. Following his list of exercises, the fitness community hopped on the trend. Jeff Cavaliere assessed Bumstead’s list with his own modifications. Additionally, Nick Walker made a similar video where he revealed his top ten most essential exercises.
Veterans of the sport have weighed in on Bumstead possibly taking on the Men’s Open. Given the size required for the class, Rich Gaspari suggested Bumstead could win the Mr. Olympia title but only if he added 40 pounds of muscle. Meanwhile, others like Chris Cormier believe Bumstead should receive a special invite to compete in the Open at a Mr. Olympia show.
As for Bumstead, he’s uncertain if he’ll ever compete as an Open bodybuilder but hasn’t stopped teasing the idea. Earlier this week, Bumstead joined Chris Williamson for another one-on-one. Bumstead again hinted at a move to the Open class. In a show of confidence, Bumstead said he could finish in the top 15 at the Open Mr. Olympia with a year of prep.
‘Cbum’ also compared modern Classic Physique standards to Arnold Schwarzenegger‘s golden era. Overall, Bumstead believes his division today requires more leanness out of athletes. Looking ahead, Bumstead’s focus is on his new training split to bring his absolute best in November.
READ MORE:
Watch the full video from the Raw Nutrition YouTube channel below:
Published: 28 July, 2023 | 11:17 AM EDT
Chris Bumstead Compares Arnold Schwarzenegger’s Era to Now, Teases Open Show: “Definitely Have Thought About It”
Classic Physique star Chris Bumstead has made it clear he plans to defend his title at Olympia later this year but refuses to discount a future move to the Men’s Open division. In a recent interview with Chris Williamson, Bumstead discussed what it would take to switch categories. He also compared the standards of today’s Classic Physique division to Arnold Schwarzenegger’s bodybuilding era.
In 2019, Chris Bumstead seized the Classic Physique throne at the Olympia show after defeating his rival, two-time champ, Breon Ansley. Since taking the honors, Bumstead has been on a roll at bodybuilding contests. His display of muscle striations and dry conditioning combined with his tall frame make him an incredibly dangerous competitor.
Cbum is a four-time Classic Physique Olympia, a successful reign he has made possible with hard work, dedication, and grueling training sessions. His last win came at the 2022 Olympia competition. The victory left fans speechless as Bumstead conquered the stage with a torn bicep.
Previously, Bumstead teased a potential move into the Men’s Open. In 2022, before they started training together, Bumstead told Hany Rambod that if he did try out the Open, it would be for a ‘one-off’ contest. In 2023, Bumstead approached the subject again. In a podcast with Rambod, Chris said if the Arnold Classic was two or three weeks after Olympia, he’d consider competing at the show as an Open Bodybuilder.
The 28-year-old has also discussed competing against a prime Arnold Schwarzenegger. Bumstead mentioned on the Full Send Podcast that he would defeat Schwarzenegger today if the Austrian legend presented the physique he won Olympia with. Since making the claim, a number of bodybuilding veterans have disagreed, like Lee Priest.
“Everything Progresses Over Time” – Chris Bumstead Compares Classic Physique of Today to Arnold Schwarzenegger’s Golden Era
Bumstead believes the Open and Classic Physique categories have progressed over time with more ‘efficient’ diets, nutrition, and PEDs.
“Everything progresses over time, we get more efficient with nutrition, with dieting with PEDs, with rest, with recovery, everything just gets more efficient and everything excels. You just push the limits further and further. So, now, I mean… Open Bodybuilding just you look at it and you don’t even question if it’s the same sport, pretty much.
No weight limits, dude’s are on stage at 300 pounds like 3% body fat just fucking monsters. Like huge. Stuff you can’t even fathom. When I see them in person still I’m like wow, that’s a real person which is insane. But back in the Arnold days, it was purely like bigger upper bodies, legs weren’t massive, you weren’t shredded, it was more about being full and round and aesthetic, which is what Classic Physique was brought in for.”
The main difference between Arnold’s era versus modern Classic Physique is the level of leanness required to be competitive today.
“Even still, the contrast from Classic Physique versus the Arnold era, it’s way leaner now. It’s getting just as lean as the Open bodybuilders. It’s like shredded glutes, your ass is striated at the end of the day, feathered quads, just looks like you have no body fat on you. And probably about the same weight. I think Arnold was 240 on stage approximately and my weight cap is 240, I’m 239 when I weigh in,” said Chris Bumstead.
While Cbum would have loved to test himself against Schwarzenegger, he’s happy to be competing in the current era.
“No. I never really thought of that honestly. I really think this era right now fits perfectly where I’m meant to be and obviously it’s working out pretty fucking great so far. I don’t tempt fate with that I’m just grateful for where I’m at.”
Bumstead on Move to Open: “I Would Love to Just See What It Looks Like On Stage”
According to Bumstead, he’s been thinking about testing his resolve in the Open but said there are no shows after the Olympia that he’s interested in competing at.
“Definitely have thought about it [competing in the Open]. But there’s no Open shows after the Olympia there’s like one in Japan but I would want to do like a decent show. I’d rather stack up against a top-ten Olympian.”
It depends on the show. If you were to put me in the Olympia, if you put me in the Olympia the way I look in Classic right now I don’t think I would hit the top ten but I think if I was able to be a little bit less leaner and fuller because I always have to diet down five pounds of muscle just to make weight so if I was able to be full as fuck, sometimes I’m in my check in pictures four weeks out and I have a high-carb day, I’m like, ‘I look like a bodybuilder right now this is crazy.’
With one year of preparation, Bumstead is convinced he could finish in the top 15 at the Mr. Olympia.
“I would love to just see what this looks like on stage, give me a year and I could be top 15 at the Mr. Olympia,” said Bumstead.
If he were to attempt a move to the Open class, Bumstead said his training wouldn’t change but his food and PEDs would.
“I’ll cycle my calories, if I start to get too fat I pull it back down. I would just have to lean into that fat. I wouldn’t be fat-fat but I like being lean consistently, lean enough so I feel good. I’d have to put on a lot of weight and eat consistently, my training would be the exact same it would mainly be food and little more PEDs of course.”
Bumstead revealed that he tried to increase his height for Classic Physique by purchasing an inversion table. He believes Classic Physique is essentially a battle to be taller for added weight.
“I tried [to buy an inversion table to increase my height]. Yeah, I did, but I didn’t put it together. I went to a chiropractor consistently, and they have a machine that stretches your spine. It pulls it. It looks like it [a torture device]. You like sit in this machine upright and then it tilts you down and you have a thing around your waist that pulls your spine. I did that for a while, I’m just over 6’1″ so I’d have to grow a full inch to be over 6’2″ I would never do it but I also don’t want to shrink.”
“Classic Physique is just a battle to be taller essentially, to make your weight.”
Lastly, Bumstead commented on his lowest body fat percentage. He’s not certain but believes the range is between 4-5%.
“I haven’t [checked my body fat] no. I haven’t even tried to guess because everyone on the internet is like, ‘Oh!”
“If I had to guess I think it would I would be around four or five percent if I had to be conservative,” said Bumstead. “Yeah, a little bit. My structure would kind of make up for it [lack of conditioning and more fullness].”
Bumstead has been open with fans ahead of his anticipated title defense at 2023 Olympia. In preparation for the event, Bumstead has shared diets and has even gone into detail about common morning routines he utilizes in the off-season versus contest prep.
Given his impact on the industry, many are curious about which exercises Bumstead uses to build his Olympia-caliber body. In a prior interview with Chris Williamson, Bumstead revealed the ten exercises he would utilize for the rest of his life if he had to. His list ignited discussions online, which prompted others to offer their top 10 lists, such as Jeff Cavaliere and Nick Walker.
In three months, Bumstead will aim to solidify himself as a five-time Classic Physique Olympia. Despite his commitment to the division, Bumstead continues to tease a possible move over to the Open class.
READ MORE:
Watch the full video from the Chris Williamson YouTube channel below:
Published: 28 July, 2023 | 12:41 AM EDT
Chris Bumstead Teams Up With Iain Valliere For A ‘Big Boi’ Shoulder Workout
Chris Bumstead teamed up with longtime friend and former head coach Iain Valliere for a ‘big boi’ shoulder and arms workout.
Bumstead is the finest active professional bodybuilder to come from Canada. He is the face of IFBB Pro League’s Classic Physique division and has helped put it on the must watch list of bodybuilding fans. Since dethroning former champion Breon Ansley at the 2019 Olympia, Chris Bumstead has remained the Classic Physique Olympia champion by successfully defending the title at the 2020, 2021 and 2022 Olympia.
He has pushed through some adverse situations like injuries and coaching changes to achieve this success. CBum was trained by fellow Canadian bodybuilder and longtime friend Iain Valliere for the majority of his bodybuilding career and achieved greatness under the latter’s tutelage. However, the duo decided to end the coach-client relationship before 2022 Olympia for Valliere to be able to focus on his own career.
Bumstead appointed Hany Rambod as the head coach after Valliere’s departure and still managed to secure the third successful defense of his Classic Physique Olympia title at the 2022 Olympia. He is now looking forward to winning a few more Olympia titles before calling it a career.
Meanwhile, Iain Valliere is also a top Men’s Open contender from Canada. After starting out the 2022 competitive season with a dominant win at the 2022 Vancouver Pro, he wrapped it up with a 11th place finish at the 2022 Olympia. Valliere worked hard after the show to bring his best version to the stage and qualify for the 2023 Olympia. After a closely-contested battle against Hassan Mostafa at the 2023 Toronto Pro Supershow, Iain Valliere earned the victory and direct qualification to the 2023 Olympia. He now aims to bring best triceps to the Olympia stage.
Chris Bumstead and Iain Valliere push through a shoulder workout
Chris Bumstead and Iain Valliere recently teamed up for an intense shoulders and arms workout as a part of their off-season training routine. The workout included several free weight and machine exercises and the duo ensured to get the most out of their training. So without further delay, let’s check out how the former client and coach stimulated their muscles for off-season growth.
Cable Lateral Raises
The duo started the training session with cable lateral raises to work the lateral deltoid muscles and also to warm up the shoulder joint. Using a cable machine keeps the muscles under tension throughout the range of motion. Also, this helps with sufficient warming up of the muscles at the very beginning of the session. The duo performed a few sets of this isolation exercise to set the tone for the rest of the workout.
Seated Shoulder Press
This served as the first heavy compound exercise of the training session. CBum and Valliere performed seated shoulder press on a plate-loaded machine next to primarily target the anterior deltoid muscles. However, this compound exercise also targets the upper pecs and triceps as well, resulting in overall upper body strength and muscle gain.
After doing away with some heavy sets of the exercise, the former coach-client duo turned up the heat with a superset.
Superset – Seated Dumbbell Lateral Raises and Reverse Pec Deck Flyes
Supersets are a great way to work different muscle groups simultaneously. Additionally, they reduce the overall workout time. Bumstead and Valliere next took to this superset that included lateral and posterior delt-specific exercises.
Seated dumbbell lateral raise is an isolation exercise that targets the lateral deltoid muscles. It is essential for achieving a broad shouldered look that caps the upper body neatly. Doing the exercise from a seated position eliminates the role of stabilizing muscles. Therefore seated lateral raises help focus more on the lateral delts.
The duo superset lateral raises with reverse pec deck flyes. This exercise helps isolate the posterior deltoid muscles. It is a small muscle group on the rear side and extremely difficult to isolate with most other shoulder exercises.
Valliere and Bumstead performed all the sets within this superset at a fast pace. They kept the aerobic intensity of the workout high and jumped into another shoulder exercise next.
Standing Barbell Overhead Press
Barbell overhead press is an excellent compound movement that can yield muscle and strength gain. Although anterior deltoid is the primary target muscle of the exercise, it also engages the clavicular head of the pectoralis major muscles, triceps, serratus anterior, and triceps during various phases.
Bumstead and his former coach annihilated a few solid sets of overhead press using a barbell and took to a tricep exercise next.
EZ Bar Skull Crushers
Most gym-goers are creative about choosing biceps, chest or back exercises. However, they stick to basic movements like pushdowns or overhead extensions when it comes to triceps. Skull crushers work the triceps through a wide range of motion and stimulate all three tricep heads.
Valliere and Bumstead annihilated some good sets of skull crushers using an EZ bar next to work the triceps and moved on to the next exercise.
Standing Dumbbell Curls
The duo next took to the standard dumbbell curls to stimulate the biceps further. Before moving further, they got a few sets of the exercise under their belts.
Triceps Dips
This bodyweight compound exercise served as the final triceps movement of the day. Triceps dips work all three triceps heads effectively. Additionally, they engage the pectoralis major, anterior deltoid, and latissimus dorsi muscles to a great extent. As a result, they are an effective strength and muscle builder for the entire upper body.
The training partners pushed through a few sets of triceps dips to absolute failure before taking up the finisher of the day.
Machine Preacher Curls
Preacher curls are probably the most efficacious way to stimulate the biceps. Also known as Scott curls, it is a great way to engage brachialis and brachioradialis as the secondary muscles. Performing this movement on a machine means keeping the muscles under tension for a longer duration. As a result, it gives greater hypertrophy benefits.
Bumstead and Valliere wrapped up the training session with a few sets of preacher curls to add the last bit of stimulus to the biceps.
Overall, the workout included:
Chris Bumstead and Iain Valliere are not training together officially. However, the duo pledged their support for each other while ending their coach-client relationship last year. If they continue to push each other, the Canadians can definitely elevate their careers to even taller heights.
You can watch the full workout video here, courtesy of Chris Bumstead’s personal YouTube channel:
Published: 20 July, 2023 | 2:04 PM EDT
Chris Bumstead Talks ‘Full Morning Routine’ in Off-Season vs Contest Prep & Breathwork
Chris Bumstead‘s focus is shifting to the next stage of preparations for the upcoming 2023 Olympia contest. In a recent interview with Chris Williamson, Bumstead detailed his typical morning routine, which included cardio, a cold plunge, a sauna visit, and breakfast.
In 2019, Chris Bumstead succeeded in dethroning the two-time Classic Physique Olympia Breon Ansley. On stage, Bumstead’s frame, conditioning, and muscle hardness have continued to guide him to success. He’s yet to lose since capturing the prestigious title and will aim for a fifth Classic Physique Olympia crown this November.
Bumstead entered last year’s 2022 Olympia show as a huge favorite. What made his performance even more special was the fact that he won with a torn bicep. He also accomplished the feat under the guidance of his new coach, Hany Rambod. They teamed up after Bumstead stopped working with top Men’s Open talent Iain Valliere.
Aiming to leave the sport on top, Bumstead has taken to various interviews to discuss his approach to the sport. One of the last times he spoke with Chris Williamson, Bumstead laid out his recovery routine for those curious about how he refuels following workouts. In their latest meeting, Bumstead walked fans through some of the tasks he typically completes in the morning.
Chris Bumstead on ‘Fluid’ Morning Routine in Off-Season/Contest Preps: ‘I Just Flow Into That State & Thrive’
Given that Bumstead is constantly traveling, his morning routines vary, but for the most part, he’s waking up before 8 A.M. Bumstead prefers to start the day with fasted cardio before using the sauna and cold plunging.
“Depends on the time of year, really. Off-season, I wake up and I usually do a bit of light cardio. It’s been brutal lately, I’ve been in different time zones for the last six months so it’s just whatever timezone I’m on. But lately, I’ve just been not putting on an alarm and I’ve been waking up at 7:30 – 8:00 or so lately.
I normally wake up and I just do a little bit of cardio, just like 20 minutes just to make sure my appetite is going. Then I have a cold plunge, I usually dip my legs in there at least if not my full body or up to my waist. Then shower, eat, and go to work,” said Bumstead.
Bumstead says he switches breakfasts often and his morning routines differ depending on whether he’s in the off-season or in prep.
“Again, [breakfast] varies. Consistently, I get sick of food really quick especially breakfast foods. I usually don’t like eating eggs when I’m eating a lot of food, so I normally make a smoothie then I’ll have oatmeal blended into the smoothie, and some Ezekiel bread toast and almond butter.”
According to Bumstead, his preps ‘evolve’ and he seeks a ‘flow state’ each and every morning. He tries to tap into his mind by utilizing breathwork.
“Prep evolves. I evolve. I’m very fluid. My routines are – what time do you train – depends on the time of year. It’s wherever I feel natural, I just flow into that state and do what I can and kind of thrive in that structure rather than really regimented. But in prep, I’ll wake up in the morning and I’ll usually do a breathwork thing. I got sucked in that.
At first, I tried to do it for mental, to tap deep into my mind, now it’s just literally to oxygenate my body before doing cardio. I realized when I did a little bit of breath work, three rounds of 30 breaths hold, exhale, repeat. Three rounds in the morning, I did cardio and I didn’t need caffeine. I was wide awake and I could blast through my cardio way easier and felt way better,” said Bumstead.
After the cold plunge, Bumstead allows himself to go on his phone for the first time since waking.
“After that, sauna or cold tub combine it, I’ll always cold tub if I sauna because I always like finishing with cold. Cardio will be higher at that point, go shower, and eat. The goal that I do in the mornings. Nothing crazy, it’s as simple as that. But I usually try to put my phone on airplane mode when I go to bed and not look at it until this shit is done.”
If there’s value in adding it to his routine, Bumstead won’t hesitate. He shared that he sometimes walks backward on a treadmill when he doesn’t have access to a sled.
“I just took some things that like I found I could put into my routine super easily like walking backward with a weight. When I don’t have a sled, I’ll do it on the treadmill turned off. I’ll just turn off the treadmill and push the treat. I go down the stairs walk up the stairs backward. I train my tibia rather than just my calves too. Band stuff, pushing my knee backward. I implemented that and it seems to be helping.”
In a previous meeting with Chris Williamson, Bumstead was asked about his top 10 most essential exercises. The fitness community quickly reacted to his picks, like ATHLEAN X’s Jeff Cavaliere. He offered his ‘alterations’ to Cbum’s exercise list. Jeff agreed with 9/10 of Bumstead’s movements but not with his close-grip flat bench press choice.
Aside from exercise selection, Bumstead also opened up about Trenbolone recently. He said it’s one of the only steroids he avoids due to its toxicity. He’s not the only athlete to talk about Trenbolone as powerlifter-turned-bodybuilder Larry Wheels recapped his life on the compound as a ‘living hell.’
Bumstead’s ‘fluid’ morning routines are important to his mental outlook, especially while handling the pressures of being a dominant champion. Fans look forward to seeing Cbum back on stage in less than four months.
RELATED: Chris Bumstead Reveals How Much Attention He Gets from Women as a Bodybuilder
You can watch the full video from Chris Williamson’s YouTube channel below:
Published: 19 July, 2023 | 7:54 PM EDT
Chris Bumstead Reveals How Much Attention He Gets from Women as a Bodybuilder
Canadian bodybuilder Chris Bumstead is one of the most popular and successful competitors of any division. His impressive physique combined with his engaging social media presence has garnered him 18 million followers on Instagram. In a recent interview with Chris Williamson, Bumstead revealed how much attention he gets from women.
Chris Bumstead is coming off a sensational performance at the 2022 Mr. Olympia last December. The dominant champion managed to ward off rising Brazilian sensation Ramon Rocha Queiroz and German standout Urs Kalecinski to retain the title. The win marked his fourth consecutive Classic Physique Olympia title. Following the event, Bumstead made it clear he had no plans of slowing down anytime soon and would be returning for the fifth.
Earlier this year, Bumstead laid out his nutrition in the 2023 off-season and revealed the private gym he’s been working on. He plans to use this facility for his Olympia training about 18-20 weeks out from the show. While he used to eat six meals a day, he now consumes four along with a shake.
Considering how dominant Bumstead has been, he’s developed an aura of near-invincibility. However, renowned bodybuilding coach Milos Sarcev backed budding contender Stephane Matala to be a major force in the Classic Physique division. He even favored Malala’s overall muscularity but argued Bumstead had better structure.
Bumstead gave fans a look into his off-season back training for building muscle two weeks ago. Then, he detailed the only ten exercises he would use for muscle growth in prep and listed Trenbolone as the one steroid he doesn’t take due to its toxicity. Others have been critical of Trenbolone’s toxicity as well, such as powerlifting sensation Larry Wheels, who described his time on the compound as a ‘living hell.’
Chris Bumstead Reveals How Much Attention He Gets from Women
In a recent YouTube video, Chris Bumstead revealed the ratio of attention he gets from men and women.
“90-10 in favor of men, of course,” said Bumstead. “I think my Instagram statistics are like 91% men. Anyone who thinks that this life is going to get you girls, you get more men.”
“There’s a line of respect in that. Let’s say you start doing something for the attention of women and then in the end you don’t get it but you realize how much you love it so you keep doing it. You’re doing it now because you actually love to do it rather than just getting a girl. There’s a little bit more meaning in doing it for yourself.”
“At this point when I’m in prep, I mute everything, all notifications are off, I don’t look at my comments. I don’t really look at anything and I would just rather that not seep into me. Baseline I can always bring myself back to what I said, understanding these people don’t know me but I’m obviously still affected by certain things that hit me. But again, if something affects me it’s because of something I have unhealed inside of myself. It comes back to where I’m still hurting, and not much what other people think.”
Chris Bumstead showed off his massive biceps in a grueling arm training session for hypertrophy days ago. He followed up by laying out some of the recovery practices he utilizes for optimal performance. He also offered the different morning routines he follows throughout the year.
Bumstead stands as the winningest Classic Physique athlete in the history of Mr. Olympia contests and will target his fifth win at the 2023 Mr. Olympia later this year.
RELATED: Rich Gaspari: ‘Chris Bumstead Needs 40 Lbs to Win Open Mr. Olympia, No One Is Close to Him in Classic’
You can watch the full video below:
Published: 15 July, 2023 | 1:07 PM EDT
Chris Bumstead Details His Recovery Routine for ‘High Performance,’ Talks 2023 Olympia Prep
Canadian bodybuilder Chris Bumstead has proven to be one of the most commanding champions in the sport. With four Classic Physique Olympia titles under his belt, he will target adding the fifth later this year at the 2023 Mr. Olympia. In a recent interview with Chris Williamson, Bumstead shared his morning routines, the most important factors for recovery, and building a ‘champion mentality.’
Chris Bumstead first rose to prominence for his refined muscle mass, detail, and symmetry as a Classic Physique competitor in 2017. He worked his way up the regional circuit and took silver in his Mr. Olympia debut. After missing out on the top prize to former two-time winner Breon Ansley for the second year in a row, Bumstead finally secured his first title at the 2019 Mr. Olympia. Since taking the throne, he has managed to ward off budding contenders, having won his fourth title at last December’s Olympia show.
Given his invincible aura in the Classic Physique, Bumstead raised speculation among fans about his chances in the Men’s Open division. IFBB Pro League athletes’ representative Bob Cicherillo backed him to be a top-10 contender in the Open and even believes he would hold his own against some of the freakiest mass monsters in the world if he packed on 15-20 pounds.
Bodybuilding veteran Chris Cormier believes there’s a demand to see ‘CBum’ pose next to top Open talent last month. He recommended Bumstead get a special invite to compete in the Open Olympia like Derek Lunsford received last year. In contrast, Rich Gaspari sees a long road ahead for Bumstead if he decided to make a splash in the marquee division of bodybuilding.
Bumstead opened up on the updated diet he’s using in the 2023 off-season and offered a sneak peek at his private gym, which is under construction. Then, he crushed a heavy legs workout en route to the 2023 Mr. Olympia later this year.
On the horizon, Chris Bumstead will likely be tasked with facing new contenders on the Olympia stage. Rising sensation Stephane Matala has emerged as a potential threat with his insanely shredded and aesthetic physique, though he’s yet to earn an invite to the show. Renowned bodybuilding coach Milos Sarcev admitted Bumstead had a better structure but favored Matala to eventually outshine him one day.
Chris Bumstead shares his morning routines
In a recent YouTube video, Chris Bumstead shared how his morning routines vary in prep and during the off-season throughout the year.
He likes to do cardio after waking up and keeps meals light early in the morning.
“Off-season, I wake up and usually just do a bit of light cardio. I’ve been in different time zones for the last six months so it’s just whatever time zone I’m on,” said Bumstead. “I normally wake up and do a little bit of cardio just like 20 minutes to make sure my appetite’s going and then I have a cold plunge. I usually dip my legs in there at least if not my full body, up to my waist then shower, eat, go to work. [Breakfast] varies consistently. I get sick of food really quick especially breakfast foods so I don’t like eating eggs when I’m eating a lot of food so I normally just make a smoothie and then I’ll have oatmeal blended into the smoothie and some Ezekiel bread toast and almond butter.”
As for prep, Bumstead ramps up the cardio and incorporates breath work.
“Prep evolves. I’m very fluid. My routines, depends on the time of the year, it’s just wherever I feel natural. I just kind of flow into that state, do what I can, and kind of thrive in that structure rather than really regimented. But in prep, I’ll wake up in the morning and usually do breath work thing because I get sucked in that. At first I tried to do it for the mental and now it’s just to oxygenate my body before waking up doing cardio. After that I’ll usually sauna, cold tub, or combine it. Then cardio will be higher at that point and then I’ll go shower and eat.”
Bumstead shares his best tips on recovery & rest
Chris Bumstead listed his best tips on optimizing recovery and rest. He stressed the importance of sleep and laid out the other techniques he uses to boost recovery.
“Sleep is probably the number one thing. Whether it’s brain health, aging, or just high performance, sleep is one of the most important aspects anyone can have. You lose any bit of sleep you’re used to and your body just suffers more than you can even understand. Being super regimented on sleep and that’s why when I’m in different time zones I don’t set an alarm. Some people believe you should create your circadian rhythm as fast as possible. I’m like na I’m going to get eight hours in no matter what. I let myself get eight hours and I usually aim for nine because I don’t sleep the whole night fully. Sleep has been absolutely huge.
“At a point in my career when I was 21, started to get more injuries, like adrenal fatigue almost, I trained six-seven days a week for three hours, I felt like I needed to tone it back a bit. Then I started training five days a week for three hours I had a little more progress. I noticed as I was pulling away from the volume essentially I actually started to progress more and feel better. So, allowing myself to have more time to recover made me stronger.”
“Obviously basic sh*t like protein intake is huge, timing of it I really don’t think matters. Ice baths, saunas helped me a lot. Stretching, active recovery, doing cardio and stretching immediately after so you’re a little bit warm, and I do a lot of soft tissue work. When I’m in prep I probably do a week or two.”
“Hyperbaric chamber’s the next step. I need one of those in my house.”
‘CBum’s principles for a champion mentality
Chris Bumstead gave fans a look into the principles of having a champion mentality.
“Originally it was just winning and it evolved into like a no quit mentality. It’s accepting these fears, doubts I have, and everything that goes through my mind but regardless of that not quitting and not giving up on myself. No matter how hard the time or what I’m going through, I’m still going to put in the same work regardless of how I feel. That’s a champion mentality. Champions are not controlled by the circumstances. They control their own mind inside and then the world gets on around them. I really think greatness in champions not only elevate themselves but the people around them.
“You’re put into a position where you can help others. When you’re in a position of greatness, you can elevate others to a higher level and being able to inspire and bring them up to be better people is part of what makes you great rather than just the selfish act of being you.”
Chris Bumstead smashed a brutal back workout to build muscle in the off-season earlier this month. He followed it up by revealing his top ten exercises to induce hypertrophy a week later.
Bumstead revealed Trenbolone as the most toxic steroid he stays away from last week. And he’s not the only bodybuilder to say as much. Larry Wheels has also stated that his time on Trenbolone was a ‘living hell.’ Meanwhile, other competitors like Nathan De Asha have sworn by the compound, mentioning that its helped give him strength year-round.
RELATED: Chris Bumstead’s Arm-Blasting Training Regimen for Massive Gains in the 2023 Off-Season
Chris’ latest offering provides insight into the Olympia-winning techniques of a champion and will help fans level up their fitness game.
You can watch the full video below:
Published: 12 July, 2023 | 8:38 AM EDT
Chris Bumstead’s Arm-Blasting Training Regimen for Massive Gains in the 2023 Off-Season
Chris Bumstead is building ‘joocy’ arms this season. The Classic Physique Olympia champion is gearing up for the 2023 Olympia prep and recently posted an intense arms workout on YouTube.
Bumstead is arguably the most famous active bodybuilder in the world right now. He competes in the IFBB Pro League’s Classic Physique division. The Canadian bodybuilder has become the most successful competitor in the division’s history with four Olympia wins to his record. After becoming the Classic Physique Olympia champion in 2019, CBum has defended the title successfully at the 2020, 2021 and the 2022 Olympia.
A living example of discipline and undeterred focus, Bumstead has achieved this feat in spite of several adversities. He suffered a knee injury heading into the 2022 Olympia prep and also pushed through a quad injury. Last minute coaching changes did not make his path easier either. However, under the tutelage of new head coach Hany Rambod, Bumstead achieved the desired results.
After the event concluded, the 28-year-old revealed that he entered the 2022 Olympia with a torn bicep. After recovering fully from the injury, he is now increasing the intensity in his training.
Recently, Bumstead went through an arms workout and posted the video of this training session on his YouTube channel. So let’s delve into the world of Classic Physique bodybuilding and see how Bumstead builds his massive arms.
Chris Bumstead pushes through an arms workout in the gym
Superset – Banded Cable Triceps Pushdown and Overhead Cable Triceps Extensions
Triceps pushdowns are a great way to train the triceps and also warm up the elbow joint. Therefore they make for an excellent first exercise on arms day. Chris Bumstead superset this movement with overhead triceps extensions, which work the triceps from a stretched position and target the long head of the triceps.
Chris Bumstead used banded attachment for both exercises initially and then switched to the rope attachment. He cranked out solid sets within the superset to start on a high note.
Smith Machine JM Press With Slight Incline
JM Press is an arms exercise that can be best described as part skull crusher and part close-grip bench press. Bumstead slightly modified the form and did the exercise on a slightly inclined bench using Smith Machine. According to him, this is one of the exercises where he can use a decent amount of load without stressing the shoulders. The Canadian bodybuilder got a few sets of the movement under the belt and took to an isolation movement next.
Dumbbell Curls
The Classic Physique Olympia champion worked the biceps next with dumbbell curls. This isolation movement primarily targets the biceps brachii muscles. CBum cranked out a few sets of the movement to build massive biceps and jumped into a superset next.
Superset – Preacher Curls and Spider Curls
Supersets are a great way to increase the aerobic intensity of the workout and get more work done in a shorter amount of time. Chris Bumstead performed preacher curls next. It is arguably the best bicep isolation movement. Since triceps are firmly against the pads and the shoulder is neatly tucked in, biceps lift the weight totally unassisted resulting in strength and muscle gain.
CBum superset this exercise with spider curls. Variety in exercise selection is an important factor for complete growth in terms of muscle mass and strength gain. Spider curls belong to the category of exercises that offer great variety. They target the short head of biceps. After doing all the sets within this superset with short rest periods, Bumstead shifted his focus to working triceps.
Cross Cable Triceps Extensions
Full elbow flexion and stability in the shoulder joint are the two most important criteria for triceps activation. Cross cable triceps extensions are perfect to achieve both and hence they are an excellent way to build triceps strength and size. Bumstead annihilated some solid sets of the exercise and took to a forearm-focused isolation exercise next.
Dumbbell Hammer Curls
Hammer curls primarily target the brachialis and Brachioradialis muscles in the arms. As a result, it is a great option for those looking to build massive and strong forearms and biceps. CBum pushed through a few sets of hammer curls and took to the final exercise of the day.
Reverse Grip EZ Bar Curls
CBum rounded off the training session with reverse grip EZ bar curls. Similar to hammer curls, this isolation exercise also works the brachialis and Brachioradialis muscles in the arms. However, it is best performed with moderate weights to prevent forearm/wrist injuries.
Bumstead put up with a few hard sets of the exercise and called it a day in the gym.
Overall, the workout included:
CBum answers fan questions
In between exercises, Chris Bumstead answered some popular fan questions pitched to him. One of the fans requested to give his take on the Tren Twins. CBum stated that he watched the influencers and shared his opinion on PED use in the bodybuilding industry:
“Regardless of the use of PEDs in the industry that’s blatantly obvious, I don’t like promoting it or using it at the forefront. I truly believe that as I have lowered it and focused more on more important (things) like training and nutrition, I’ve become a much better bodybuilder. So that’s what I try and preach. So I don’t really appreciate people preaching drugs to the community,” Bumstead stated.
Having said that, CBum agrees that the Tren twins are characters played to entertain people. He feels that they’re not necessarily trying to promote PED use in any way.
CBum is fascinated by ‘cocky’ athletes
When asked if he has seen the Conor McGregor and Shaq documentary on a popular OTT platform, Bumstead shared his opinion on some of the outspoken but elite athletes and said:
“There’s always something about those arrogant little dudes that people just love to watch. Like Michael Jordan… Unless people just love to hate him and he was cocky… But he was the GOAT and he backed it up and people just love to watch that. I’m fascinated by it because it’s far polar opposite of my personality trait. But something to admire that they just don’t give a s**t about what people think about them.”
Bumstead is set to go after his fifth consecutive Classic Physique Olympia win in 2023. If we know anything about the reigning champion, he is not the one to be stopped by adversities. It will be interesting to see how the division levels up at 2023 Olympia to present a formidable challenge to the champion.
You can watch the full workout video here, courtesy of Chris Bumstead’s personal YouTube channel:
Published: 11 July, 2023 | 11:37 AM EDT