Tag: Chris Bumstead
‘Chris Bumstead Should Get an Invitation’ to Open Olympia’: Chris Cormier & Olympia Judge
Canadian bodybuilder Chris Bumstead is easily one of the most popular contenders in the sport. What makes his success even more impressive is the fact that he doesn’t compete in the Men’s Open division, which generally serves as the main attraction of any event. In a recent episode of Prime Time Muscle, bodybuilding Hall of Famer Chris Cormier and Olympia judge Terrick El Guindy shared their thoughts on how Bumstead would fare if he switched divisions and voiced their support for him to receive an invitation to compete in the Open class at the Mr. Olympia competition.
Reigning four-time Classic Physique Olympia champion Chris Bumstead first gained attention for his impressive muscle mass, definition, and symmetry in 2017 when he took silver at Mr. Olympia. He fell short of former two-time champion Breon Ansley for the second time in 2018 before exacting revenge the following year in 2019 to win his maiden Sandow trophy. Once he reached the top, there was no stopping him as he racked up three successful title defenses.
Bumstead is coming off his fourth win at the 2022 Mr. Olympia last December. Following the victory, he announced his ambitions to win another title and opened up about finding his passion for bodybuilding again.
Four months ago, Bumstead gave his take on testing out the waters of the Men’s Open division. He expressed a desire to get a special invite and compete in the Open Arnold Classic contest on the condition that the event took place two or three weeks after Mr. Olympia.
Bumstead joined forces with Brazilian standout Ramon Rocha Queiroz for a heavy back training session earlier this year. Then, he teamed up with German sensation Urs Kalecinski for a sleeve-busting arms workout two weeks later.
Chris Bumstead With Coach Hany Rambod
‘CBum’ gave fans a look into his 3,500-calorie diet that he utilized in the 2023 off-season two months ago. He tipped the scales at 253 pounds and targeted adding more muscle mass to his frame. Then, Chris Bumstead showed off his massive back while crushing an intense upper-body workout. He later collaborated with seven-time 212 Olympia champion Flex Lewis for a taxing back training session.
Coach Hany Rambod wants Bumstead to bulk up to 255-258 pounds by the time off-season rolls out to start gearing up for the 2023 Mr. Olympia.
Olympia judge breaks down Chris Bumstead’s chances in the Men’s Open class
Olympia judge Terrick El Guindy shared his thoughts on how Chris Bumstead would look competing against the mass monsters of the Men’s Open division.
El Guindy lauded Bumstead for his mindset and believes he won’t aim for an extended run in the Open category.
“Chris Bumstead lives on his own pace,” said El Guindy. “He will not do anything to prove anything to anybody. If Chris Bumstead gets married and has two kids, looks at his wife and says I’m done, and everybody thinks he’s going to win the Mr. Olympia, he’s done. I give him a lot of credit because he’s a free-spirited guy who’s not going to be swayed by money or titles.
“If he does an Open bodybuilding show, I believe it’s going to be for fun. I think he’s going to give his best but I don’t think he’ll do on our terms he will do on his terms. He could very well show up at a show in Texas, here and there.
“Do I think that’s his career? I personally don’t. I don’t think Chris Bumstead will be known as an Open bodybuilder when he retires even if he competes. His legacy will be as the greatest Classic Physique of all time.”
Chris Bumstead / Instagram
Chris Cormier & El Guindy want ‘CBum’ to get an invitation
Chris Cormier and El Guindy extended their support for ‘CBum’ to receive an invitation for participating as an Open athlete.
“There’s some poses we would be dying to see Chris Bumstead up there against some of the top guys hitting the front lat spread, side chest, ab and thing, and such like that,” Cormier said. “Maybe even start just like Derek did. Go to Pittsburgh, try your luck on stage and see how you fare and just take it from there.
“Yeah I would give [Bumstead an invitation],” added Cormier. “He’s the most popular bodybuilder we have in the sport.”
El Guindy said, “If Derek got an invitation, Chris Bumstead should get one in my personal opinion, I’m not a decision maker.”
Chris Bumstead reflected on his partnership with former coach and Men’s Open standout Iain Valliere about two weeks ago. He credited Valliere for helping him stay healthy and succeed at a young age without using heavy amounts of steroids.
Even though Cbum competes in the Classic Physique division, his impact on the Open class is undeniable. Recently, 1990s bodybuilding veteran Kevin Levrone argued that Bumstead’s efforts have resulted in a new era of aesthetics in Open bodybuilding.
IFBB Pro League athletes’ representative Bob Cicherillo weighed in on Bumstead’s chances in the Open class and backed him to present a challenge against the likes of former two-time Mr. Olympia Mamdouh ‘Big Ramy’ Elssbiay, Samson Dauda, and Nick Walker if he added 15 to 20 pounds.
You can watch the full video below.
RELATED: Chris Bumstead on Fantasy Match-Up vs Arnold Schwarzenegger: ‘I Think I Would Beat Him’
Published: 2 June, 2023 | 9:15 AM EDT
Bob Cicherillo: ‘Chris Bumstead Could Push Samson Dauda, Big Ramy/Nick Walker If He Adds 20 Lbs’
Canadian powerhouse Chris Bumstead has steadily become one of the sport’s most popular attractions. In a Voice of Bodybuilding podcast, Bob Cicherillo argued that Cbum wouldn’t have found success without the Classic Physique division. In addition, Cicherillo examined Bumstead’s chances in a future Open show.
Thus far, Chris Bumstead has been near-unstoppable throughout his bodybuilding journey. Classic Physique, which was first established in 2016, was designed for athletes who display looks reminiscent of Golden Era talent such as Frank Zane, Robby Robinson, and Arnold Schwarzenegger.
In 2019, Cbum dethroned the two-time Classic Physique Olympia Breon Ansley. Since taking the reigns, Bumstead’s complete physique and charisma have only bolstered the sport’s popularity. However, his career has not been without obstacles. Last year, Bumstead split with his long-time training partner Iain Valliere, who is currently in prep for the 2023 Toronto Pro Supershow.
Approximately 12 weeks from last year’s Mr. Olympia, the 28-year-old joined Hany Rambod. Working with several top-tier athletes, Rambod is widely respected for his proprietary training strategies. He currently guides Andrei Deiu, Derek Lunsford, Hadi Choopan, and many others. Despite suffering from a torn bicep in the weeks leading up to 2022 Olympia, Bumstead refused to let the setback jeopardize his status as champion.
And while Bumstead has publicly stated he’s on the hunt for a fifth Classic Physique title, Bob Cicherillo is confident the young star could make waves in the Open. In fact, Cicherillo argued that Cbum could potentially hold his own against names like Nick Walker and Samson Dauda with an added 15-20 pounds of muscle.
Read also Every Mr. Olympia Classic Physique Winner Since 2016
Cicherillo highlighted a conversation he had with Bumstead recently about whether or not Chris would have a career without Classic Physique.
“I got to ask the golden question Chris, nobody has ever asked Chris this question. The Classic Physique division was put in not that long ago, brand new, what would you have done in your career or would you have had a career if there was no Classic Physique division?” asks Cicherillo.
Initially, Bumstead tried his luck in the Men’s Open division. He later decided it wasn’t a suitable fit.
“I almost retired. I’m not going to lie, in 2016, I turned pro as an Open bodybuilder at heavyweight, at heavyweight, not superheavyweight. At 6″1′ I was probably one of the smallest guys on stage. I know a lot these judges were here judging me, so thank you for that pro card, I appreciate it. Honestly, I was ready to be done.
I didn’t think I had a future in Open bodybuilding. It wasn’t something for me. It’s probably every single year, every single day when I step on stage, I’m so grateful for the Classic Physique division. I think it’s opened up such a bigger variety of scope of people to watch the sport and come into it. It’s a much more modern age thing,” Bumstead explained.
Bob Cicherillo argued that Bumstead wouldn’t have the success he enjoys today without the Classic Physique division.
“Dan [Solomon] isn’t that something? To think how different the landscape would have been if this division doesn’t exist, Cbum doesn’t exist. At least in the terms we know now, he’s amassed a huge following,” Cicherillo said.
“To take his physique and to get himself in conditioning and retain the amount of size that’s necessary and put it all into a beautiful package that has brought him Olympia titles. So, I mean, I think I have more confidence in Chris’ physique than he did back in the day when he first started. The question is, would he have the success that he has?” Bob Cicherillo asks.
“Chris was quick to point out without this division he probably wouldn’t have done much of anything. Why is that? I don’t think he’d have the confidence that he clearly has now. He had some success but like he said, it took him a while to even get to that level. Then, he was in with the Open bodybuilders, he started as an Open bodybuilder. I don’t think he would have done poorly. Clearly he has the tools or he wouldn’t be where he is today.”
Given rampant talks about Cbum moving to the Open, Bob Cicherillo gave his take on the matter.
“The question remains, could he have done well in the Open? A lot of people think if he just stepped into the Open now, even where his weight is, that he would do well. I don’t know if I’d go that far. Well, yes. He would be a contender and he would be up there. No question he’s a top 10 guy. The question would be can he break the top three? Would he be a contender for the title?”
According to Cicherillo, Bumstead could be a top-three Mr. Olympia threat with an added 15-20 pounds.
“Could he stand next to a Samson Dauda, a Big Ramy, a Nick Walker, any of the current guys occupying those top five top six slots? I believe with 15-20 pounds he probably wouldn’t sacrifice too much conditioning,” added Cicherillo.
This isn’t the first time Bumstead competing in the Open has been brought up. Bumstead tackled the subject himself during a recent The Truth Podcast with Hany Rambod. He made it clear that he would compete at the Arnold Classic in the Open if they made the show two or three weeks after Mr. Olympia.
Fans and Bob Cicherillo included, are looking forward to seeing Bumstead step back on stage. He will put his Classic Physique title on the line in November, where he will aim to become a five-time champion.
You can watch the full video from the Voice of Bodybuilding podcast below:
RELATED: Kevin Levrone Says Chris Bumstead’s Physique Ushered In New Era of Aesthetics In Open Bodybuilding
Published: 26 May, 2023 | 3:47 PM EDT
Derek Lunsford Goes Through Title-Worthy Back Workout With Chris Bumstead
Bodybuilders Derek Lunsford and Chris Bumstead are in the absolute prime of their physical and mental abilities. The duo are working hard to extend their competitive legacy under famed bodybuilding coach Hany Rambod’s guidance. Recently, they went through an off-season back workout to get ready for this year’s conquests.
Lunsford is an American professional bodybuilder that made a switch to the IFBB Pro League’s Men’s Open division in 2022. Prior to that, he competed in the 212 division and achieved the ultimate goal of winning the 212 Olympia title in 2021. However, the 30-year-old grew out of the division. Upon receiving the special invitation to compete in the Men’s Open division at the 2022 Olympia, the former 212 kingpin got in the gym to put in the work.
At 2022 Olympia, Lunsford dominated the stage and surged past elite competitors like former 2-time Mr. Olympia Mamdouh ‘Big Ramy’ Elssbiay, Nick Walker and Samson Dauda to secure a runner-up finish.
Lunsford’s training partner in this session, Chris Bumstead, is a Canadian IFBB Pro bodybuilder and arguably the most famous active bodybuilder in the world. CBum has established himself as the most successful competitor in the history of Classic Physique division with four consecutive Olympia wins. Since snatching the title from former champ Breon Ansley at the 2019 Olympia, CBum has fended off fierce competition to retain it at the 2020, 2021 and 2022 Olympia.
Both men have handed the reins of their training to famed coach Hany Rambod who is their head coach. Recently, they trained back under his guidance and the video of this session was posted on Lunsford’s personal YouTube channel. So without much ado, let’s see how Hany Rambod guided his pupils through the workout.
Derek Lunsford and Chris Bumstead go through the back workout
Derek Lunsford had to guest pose at the 2023 Pittsburgh Pro on the day of this back workout. As a result, he kept the workout relatively light and did not go overly heavy.
“Not gonna go crazy today because we’re doing the guest posing tonight. It’s not like we’re changing anything as far as the diet or workout… Nothing like that. We’re just gonna go in there and have fun tonight but also not trying to fill the stomach up a lot…” Lunsford said.
Iso-lateral Lat Pulldown
Rambod instructed CBum and Lunsford to start the training session with lat pulldown on an iso-lateral plate-loaded machine. He suggested using a reverse grip for the first few sets and switching over to the neutral grip for the subsequent sets.
Lat Pulldowns primarily target the latissimus dorsi and the upper back muscles. It is a great way to increase the back width. According to an ACE sponsored study, lat pulldowns, along with seated cable rows, are the second best exercise for lats after pull-ups and chin-ups (1). Lunsford and CBum pushed through a few sets of lat pulldowns to get things started and took to the next exercise.
T-Bar Rows
Lunsford and Bumstead then moved over to this classic back building exercise and cranked out a few sets. Bodybuilding experts swear by the muscle and strength building benefits of this movement. T-bar rows work the majority of the muscles in the upper and the middle back. This includes latissimus dorsi, trapezius, teres major, teres minor, posterior deltoid and infraspinatus muscles. Additionally, T-bar rows also work the brachialis and pectoralis major muscles as well.
Hany Rambod shed light on some of the common technical errors people make while doing the exercise and stated:
“What you’ve got to make sure is you’re pulling all the way… A lot of people just end up doing a really weird version of a shrug when they use heavy weight. Make sure that you’re being able to bring your elbows back and you’ll be able to contract your last to some degree. If you end up using too much weight, all you’re doing is a shrug.”
The bodybuilder duo performed some solid sets of T-bar rows with perfect technique before taking up the next exercise.
Seated Cable Rows
Seated cable rows not only help with muscle and strength building but also help improve the posture. CBum and Lunsford annihilated a few sets of seated cable rows under Coach Rambod’s watchful eye and took to the next exercise.
Incline Dumbbell Rows
This free weight exercise served as the finisher to Lunsford and Bumstead’s back workout. Incline dumbbell rows help emphasize more on the back muscles as the setup takes the need for muscle stabilization out of equation (2). The duo performed this exercise to stimulate the back muscles further and called it a day in the gym.
Overall, the workout included:
Derek Lunsford’s physique looked stage ready and massively improved during guest posing at the 2023 Pittsburgh Pro. Experts suggest that he can beat reigning Mr. Olympia Hadi Choopan if he brings fuller pecs and quads. Looking at his progress in the gym, it does seem like he is a step closer to the goal for sure.
Watch Derek Lunsford and Chris Bumstead go through the back workout here, courtesy of Derek Lunsford’s personal YouTube channel:
Reference
What is the Best Back Exercise? (ACE Sponsored Research)
(Authors – Holly Edelburgh, John P. Porcari, Clayton Camic, Attila Kovacs, Carl Foster and Daniel J. Green)
14 Best Back Exercises to Build the Perfect Back
(Author – Jeremy Ethier)
Published: 24 May, 2023 | 3:28 AM EDT
Chris Bumstead Says He Has No Injuries & Credits Iain Valliere for Not Fuc*ing Up His Health w/Steroids
Chris Bumstead is already eying preparations for his potential fifth Classic Physique title at the Mr. Olympia contest. In a recent Straight Outta the Lair podcast with Flex Lewis, Bumstead detailed his split from Iain Valliere, discussed his current supplementation, and 2023 off-season.
In 2019, Chris Bumstead brought an undeniable look which led to him defeating the two-time Classic Physique Olympia titleholder, Breon Ansley. Despite the explosive popularity of the division, no one from the Classic Physique category has been able to stop Cbum’s reign.
Prior to laying claim to his fourth title last December, Bumstead was dealt his fair share of adversity. Roughly 12 weeks before 2022 Olympia, he and his long-time training partner, Iain Valliere, decided to part ways. Instead, Bumstead would join Hany Rambod for his title endeavor. And while he performed with a torn bicep on stage, Rambod successfully guided the Canadian native to another victory.
With four Classic Physique Olympia titles in his arsenal, Bumstead has quickly become one of the most recognizable faces in the sport on social media, second to only Arnold Schwarzenegger. The 2023 Mr. Olympia show is approaching in less than six months, which prompted Cbum to update fans on his current progress before battling to become a five-time champion.
Chris Bumstead ‘Feeling Great,’ Says ‘Supplements Are Low,’ Talks 2023 Off-Season: ‘Pushing Training and Putting Size On’
While his supplements are ‘low,’ Bumstead says he never looked better at this stage before starting a prep.
“That’s still to come [true off-season] so I’m eating right, training right, supplements are low. Just focusing on doing everything the best I can right now with the travel. Then, when I come back I have one more trip to Italy, when I come back from that in June, I’m going full tilt and locking everything in and focusing on it.
This is the best I’ve looked at this point in a year even. I’ve always taken a lot of time off, like complete time off. Not even in the gym, taking nothing barely eating, losing too much weight. Okay, let’s not go that hard and just take a little bit of time off,” Bumstead shared.
Looking ahead, Bumstead says his health is in order and he has no injuries.
“The second I started pushing training I started putting size back on. I maybe need to put on another five pounds to be a little heavier than I was last year even. I’m in a great spot right now, I feel healthy, body feels young, no injuries, knock on wood.”
Some believe taking time off is a disservice to Bumstead, but he sees it as essential to his growth and longevity as a bodybuilder.
“I think it’s helped me a lot [stem cell therapy]. It’s hard to say and I try not to push it on people it’s expensive. I don’t say you need to do this to be healthy. You don’t, but someone with an autoimmune condition which is all about inflammation and systemic stem cells flush your inflammation so that’s been super helpful for me.”
“I focus on my time off that I take, people might think it’s a deficit, but everyone in the top four at the Olympia did the Arnold. They took a few weeks off and jumped into prep. Their bodies are beat up. I’m getting younger. I’m taking time off resting staying healthy. I feel good, I’m really holding on to that and that allows you to compete longer.”
Bumstead: ‘I Didn’t Fu** Up My Health and Do Too Much Drugs Because of Iain Valliere’
According to Bumstead, Iain Valliere is the reason for his success at a young age. He added that Valliere motivated him to train harder and advised him not to use excessive amounts of steroids.
“Iain is the reason I was able to be successful at a young age. I came into that first show I did, won, and climbed so quick, and the reason I didn’t fu** up my health and do too much drugs, do too much stupid shit in the beginning of my bodybuilding career was because of Iain,” Bumstead said.
“He was the reason I always trained with someone that was lifting two plates more than me on anything. So I pushed myself to be stronger and better. Iain was always stronger and bigger than me. He pushed me and he’s the reason I got to where I was in my career. I’m super grateful for him. I don’t think I’d be where I am without him, at least at this young. That was a really tough decision to leave, to make that call, it was really hard.”
“We came to a decision it would be best for both of us,” Bumstead added. “I was talking to Hany and he just talked to me about Derek Lunsford, how he had a crazy mental and physical transformation, 180, now he’s just crushing it. We were talking about that, mindset, he’s worked with business CEO people on training and mindset. He’s focused a lot on mental. I didn’t even tell him that’s what I was super interested in.”
After going their separate ways, Cbum explained that he started talking to Hany Rambod after the 2022 Pittsburgh Pro.
“He’s a maniac, super outgoing, extroverted, I’m a little more quiet sometimes, that’s why I flow with people crazy like that. We clicked off then. I held that in my back pocket. I was worried to pick someone because it’s a family. You’re bringing someone into your family. A lot of trust very intimate moments, very serious.
Held off for a while before asking Hany to coach me, it was August three and a half months out. I asked him to coach me, he thought I meant mentally help him, I kind of worded myself weird, you know, ‘Could you maybe help me with that,’ then we talked again and I told him I meant coach me fully. He said, ‘Oh, I need to think about that.’ He put me on hold, yeah, motherfuc**r,” said Bumstead.
This isn’t the first time that Bumstead has opened up about some of his struggles in the sport. In a recent Don’t Be Sour podcast, Bumstead discussed the pressures of being a dominant champion. His goal is to exit the sport on top but highlighted that the fear of losing motivates him to continue.
Chris Bumstead is set to return on stage at the 2023 Mr. Olympia contest, taking place Nov. 2-5 in Orlando, Florida. Fans look forward to seeing him face off against the rising contender, 2023 Arnold Classic winner, Ramon Queiroz.
RELATED: Chris Bumstead: “I Brought My PEDs Down & It Allowed Me to Have to Train Harder”
You can watch the full video below from Flex Lewis’ YouTube channel:
Published: 22 May, 2023 | 2:59 PM EDT
Chris Bumstead And Flex Lewis Decimate A Back Workout
Chris Bumstead continues to push himself by working with the finest individuals in the bodybuilding industry. Recently, CBum partnered with legendary bodybuilder Flex Lewis for an intense back workout to get one more step closer to the fifth Classic Physique Olympia title.
Canada’s finest Chris Bumstead is one of the most popular active bodybuilders on the planet. He has achieved the distinction by proving his worth in the competition. Since winning the Classic Physique Olympia title at the 2019 Olympia, the 28-year-old phenom has defended it with an iron will at the 2020, 2021, and 2022 Olympia.
Bumstead’s time in competitive bodybuilding is nearing the end as he intends to defend the Olympia title a few times before calling it a career. He entered the 2022 Olympia competition with a torn bicep and spent the first couple of months recovering from the injury.
As a part of his off-season effort, the Classic Physique kingpin joined veteran bodybuilder Flex Lewis for a back workout. Lewis is best known for his dominant title reign in the 212 division that saw him secure the 212 Olympia crown seven consecutive times from 2012 to 2018.
Lewis briefly considered a move up to the Men’s Open division but it never came to fruition. He announced retirement from the sport in May 2022 and has significantly downsized since. Successful business ventures like the famous Dragon’s Lair gym have kept Lewis busy and he is often seen helping active bodybuilders achieve their competitive goals as well.
Lewis and Bumstead went through the training session at the Dragon’s Lair gym. The video of this session was posted on CBum’s personal YouTube channel. So let’s check out how the bodybuilding greats worked towards building their backs.
Chris Bumstead and Flex Lewis go through a back workout
The back workout consisted of a total of four exercises – one vertical pull and three horizontal pull (rows). Vertical pulls like lat pulldowns primarily target latissimus dorsi (lats) – the large fan shaped muscle in the back. These movements are primarily responsible for building a wide back by developing the lats.
Horizontal pulls or rows are essential for giving thickness to the back. As a result, a training routine that emphasizes both types of movements is the key to complete back development.
Chest Supported Rows
CBum and Lewis kicked off the session with chest-supported seated rows on a plate-loaded machine. This compound movement engages many different muscles in the upper body which makes it efficient for building upper body strength and muscle mass.
Bumstead and Lewis started out light and slowly added more weight to the subsequent sets after sufficiently warming up the muscles. Following some solid sets of the exercise, they took to the second exercise of the day.
Chest Supported T-bar Rows
The bodybuilding community commonly accepts that rows are the best compound movement for building a 3D back. However, there are endless variations to choose from and they all deserve a place in your back routine. But if you could choose only one, our team at Fitness Volt would recommend T-bar rows.
T-bar rows work many different muscles like latissimus dorsi, trapezius, rhomboids, posterior deltoids, biceps brachii and erector spinae. These factors make it a classic back builder. Bumstead and Lewis cranked out a few sets of this exercise on the chest supported T-bar rows machine and jumped into the next exercise of the session.
Arsenal Strength Iso Lat Pulldown
Following the two major rowing movements, CBum and Lewis took to the first and the only pulldown movement of this training session. They got some heavy sets of Lat pulldown under the belt using Arsenal strength lat pulldown machine. Both weight arms of this machine attach to separate weight stacks independently. This helps create balance in both sides of the body as the person cannot pull the weight by using the favored side of the body.
The bodybuilder duo destroyed the sets of lat pulldown with incrementally heavier weights and took to the finisher of the day.
Seated Cable Rows
The back workout concluded with this rowing movement. The training partners called it a day in the gym after doing a few sets with slow and controlled motion.
Overall, the workout included:
Chris Bumstead has openly admitted that being a dominant champion comes with immense pressure. He is not untouched by the fear of losing his top spot. However, if he surrounds himself with the right people and keeps company with people like Flex Lewis who have been there, and done that, CBum can maintain the correct mindset to realize the dream of retiring on top.
You can watch the full workout video here, courtesy of Chris Bumstead’s personal YouTube channel:
Published: 19 May, 2023 | 9:01 AM EDT
Chris Bumstead: “I Brought My PEDs Down & It Allowed Me to Have to Train Harder”
Classic Physique star Chris Bumstead revealed some surprising details about his 2023 Olympia preparations. In a recent The Raw U. Podcast, Bumstead shared that he decreased his performance-enhancing drug (PED) use, which has allowed him to train harder in the current off-season.
“I just enjoy training hard when I’m in it and getting strong, so luckily that hasn’t changed,” shared Bumstead.
Bumstead first claimed the Classic Physique Olympia title in 2019 and has continued to display improvements to his physique year after year. Last December, it was revealed that Bumstead would no longer be working alongside Open class standout Iain Valliere. With 12 weeks until the 2022 Mr. Olympia competition, the 28-year-old joined forces with Hany Rambod, who is known for his innovative FST-7 training program.
Cbum shared his shredding diet weeks before taking to the stage last year. Ultimately, his efforts paid off as he handily won another Classic Physique Olympia title. After taking a victory lap, Bumstead explained that he overcame adversity after posing on stage with a torn bicep.
In a recent Don’t Be Sour Podcast, the four-time champ took an honest look at his future in the sport. He said his fear of losing is what motivates him to stay on top. While there have been talks of his eventual retirement, Bumstead made it clear that he won’t consider the possibility until after winning another Olympia. To shed some light on his PED use and diet plan for his next title defense, he joined Brett Wilkin for an interview.
Chris Bumstead Says ‘He’s Lowered PED Usage’ And Still ‘Pushes Really Hard’
In a show of transparency, Bumstead said he’s ‘brought his PEDs down’ and it’s enabled him to push harder during training sessions.
“It’s honestly been the exact same to be completely transparent, I brought my PEDs down and it allowed me to have to train harder. When I do, if anything, it now gives me that three months after a show to really just relax and let my body recover because I’m not anxiously being like, ‘I need to be huge.’ So, I need every second I have, I’m like, I can take the time off, relax, get into it.”
“I’ve been able to lower my PED usage from when I was younger even and still push really hard and it just keeps me under my weight cap; I still have a few pounds to play with I’m not dying to make weight like some people.”
Bumstead believes his muscle density has improved and shared that his trainer Hany Rambod doesn’t want him to bulk to 265 pounds in the off-season anymore.
“But when I got my pro card as a heavyweight bodybuilder I weighed 219 pounds or something and now I’m on stage at 240, 239 – so it’s taken me that long to put on like 20 pounds of muscle and it doesn’t really show too much on my frame, because I have a big frame but when you see comparison shots my density has gotten a lot better. But this is the first year, and I am looking forward to this and I was speaking with Hany [Rambod] and he was like, ‘We are not getting you up to 265 anymore this year.’
Bumstead Reveals 2023 Olympia Plan, Says Hany Rambod Wants Him to Compete ‘Much Leaner’
Given Bumstead’s muscle maturity and size, Rambod believes it would be best to exit the off-season at around 255-258 pounds.
“That’s only 25 pounds over my weight cap at what I typically compete at but I still want to be less than that. You have the muscle maturity and the size, we’ll keep you at 255, 258 – like much leaner, but hopefully try and get the same amount of mass on and when you diet down it will be really easy for you to get really lean because you’re not coming from such a high body fat point. My body can put on body fat pretty easily. That’s the goal this year. I’m not happy about that because I don’t like eating,” Chris Bumstead said.
“I’m already just beginning my off-season now barely eating like over 4,000 calories and I’m like, ‘Oh man, fu** I got to eat again?’ You know, it’s already there. So that’s definitely a benefit of Classic Physique this year and it will be interesting to see how it goes, hopefully, it makes me come in the best condition I’ve ever come to because I can get there earlier and slowly lean into it instead of crushing myself at the end of a prep like I’ve had to in the past just to make that weight but it’s not really a big difference. My training has definitely gotten better. Something I’ve at least gotten better with at least YouTube and this is I can just turn it on and off in like seconds.”
With off-season preparations underway, Cbum has opened up about his nutrition in detail. Earlier this month, Bumstead checked in with fans at 253 pounds and showed off a 3,500-calorie meal plan. Additionally, he’s offered glimpses into his training with a recent back-building workout.
RELATED: Larry Wheels on Chris Bumstead & Move to Classic Physique: ‘My Coach Said I Can Be Competitive With Just TRT’
Bumstead will aim to make it five Classic Physique titles later this year at 2023 Olympia, where he’ll rematch the newly minted Arnold Classic champion Ramon Queiroz.
Published: 24 April, 2023 | 6:30 PM EDT
Chris Bumstead Builds A Beastly Back In Off-Season Training
Chris Bumstead is making the most of his time in the gym to stay ahead in the Classic Physique division. Recently, he annihilated a back training session in the gym with the goal to bring ‘a thick back this year’.
The Canadian IFBB Pro bodybuilder has risen to the status of the greatest active bodybuilders with a string of dominant wins on the grandest stage of bodybuilding – The Olympia. After snatching the Classic Physique Olympia title from rival Breon Ansley at the 2019 Olympia, Bumstead has defended it successfully in 2020, 2021 and 2022.
The 28-year-old has been undeterred in the face of adversity and persevered over difficult situations. Fellow Canadian bodybuilder and long-time friend Iain Valliere has coached CBum for the majority of his career. However, the duo mutually decided to end the client-coach relationship before 2022 Olympia so Valliere to focus on his own career in the Men’s Open division.
Even if it was difficult, they swallowed the bitter pill and CBum entered the 2022 Olympia under famed coach Hany Rambod’s guidance. In spite of having suffered a bicep tear, Bumstead managed to bring the Sandows trophy home for the fourth consecutive time.
The champ took his own sweet time after the show and went through the treatment to heal the bicep completely. Having recovered, he is now slowly intensifying the off-season training for the 2023 competitive season.
His recent back training session was a part of this effort and Bumstead tackled it with furious intensity. The video of this session was posted on CBum’s personal YouTube channel. So let’s end the wait and take a look at the exercises he did to build a thick and wide back.
Chris Bumstead goes through a back workout
Bumstead usually prefers to start the training session with cable lat pulldowns or dumbbell exercises to warm up the back muscles before doing the heavy work. However, it was an unusually busy day in the gym and he had to stay away from the cable machine or dumbbell area to save on time. As a result, he started the training session with an unusual warm-up movement.
Hammer Strength Underhand Grip Pulldown
The 28-year-old headed to the machine area. He then went on to do the underhand grip pulldown on the plate loaded machine to warm up the lats before jumping into the heavy movements.
“Avoiding the cable dumbbell area for now. For the first time in my life I’m warming up on something other than cable pulldowns,” Cbum stated.
Bumstead performed multiple warm-up sets of this exercise unilaterally and tackled other heavy movements in the workout as he went along.
Incline Dumbbell Rows
Incline dumbbell rows are among the most effective ways to focus on the muscles and build a thick back. The exercise uses gravity to avoid other muscles from compensating for the back muscles during the lift. Since the chest is supported on the backrest of the bench toward gravity, the back muscles are forced to do all the work required for lifting the dumbbells. Hence, it helps with back development more effectively.
“I’m doing these with 85 (lbs dumbbells) right now given that I am weaker but it’s also lighter… And just squeezing full like deep range of motion like arching my back and pulling back further and pulling my elbows back as far as I can feel good. (The back’s) going to be thick this year…” CBum said.
CBum performed some solid sets of this exercise to get a good pump in the back muscles. He then jumped into the next one.
Machine Rows – 2 variations
Bumstead next performed rows on the Hammer Strength Iso-lateral rows machine. Both weight horns of the machine move independently. This enables removing strength imbalances, if any. CBum pushed through a few sets of the movement using slow and controlled motion. He then took to another variation of machine rows. He performed the exercise on a selectorized machine with a swivel handle and pushed through a few sets of the movement.
Superset – Neutral Grip Lat Pulldown and Bent Over Straight Arm Pulldowns
CBum wrapped up the training session with this superset. He performed the neutral grip lat pulldowns first and superset the movement with bent-over lat pulldowns. Bumstead used a band attachment for doing the bent-over straight-arm pulldowns. Lat pulldowns primarily focus on the latissimus dorsi muscles. On the other hand, straight-arm pulldowns target the latissimus dorsi and the teres minor muscles. Both these muscles are responsible for extending the arm, which happens to be the primary action of this movement.
Chris Bumstead performed all the sets of these exercises in rapid succession with minimal rest periods. Following this, CBum wrapped up the training session and headed back home with exhausted back muscles.
Overall, the workout included:
Chris Bumstead plans to defend the Classic Physique Olympia title a few more times and walk into the sunset. As a result, he is training hard to stay ahead of the curve and fight off hungry, young contenders like Ramon Rocha Queiroz and Urs Kalecinski. If he continues to get better, he can definitely retire as a reigning champion of the world when it is time to walk away.
You can watch the full workout video here, courtesy of Chris Bumstead’s personal YouTube channel:
Published: 22 April, 2023 | 9:03 AM EDT
Chris Bumstead Opens Up on Pressures of Being Dominant: “I’m Afraid That I’m Going to Lose”
Chris Bumstead continues to tease his exit from the sport following his latest title defense. In a recent Don’t Be Sour podcast, Bumstead discussed the pressures of remaining champion and touched on his eventual retirement from bodybuilding.
As a Classic Physique competitor, Bumstead first claimed Olympia gold in 2019 after dethroning Breon Ansley. Since taking the title from ‘The Black Swan,’ Bumstead has only improved on the Mr. Olympia stage, showcasing detailed conditioning and exceptional balance.
There have been talks of Bumstead’s retirement, but he’s assured his following that he intends to win at least one more time before calling it a career. Fans also suspected that Cbum might appear on an Open stage after teasing the possibility earlier this year.
Meanwhile, some pros believe Bumstead’s influence on the sport is now pushing into the Men’s Open class. Retired 1990s standout Kevin Levrone recently suggested that Cbum’s dominance has ushered in a new era of aesthetics and shape in the IFBB Pro League.
Chris Bumstead Talks Future Plans, ‘Million-Dollar’ Retirement Question, and Exploding Popularity
Bumstead admitted during the interview that he struggled with the pressures of winning and meeting the expectations of those around him when he started competing.
“It’s been good. It’s been a very interesting journey. You know, ups and downs throughout it but it’s been fun to have enough time up there where I can learn how to handle it enough to enjoy it properly. I found the first time I won, I was a little stressed about it and more relieved that I won and it was more — literally relief. I felt relief because I was anxious there was a lot expectation and pressure on me and then there was a little bit less every single year. To the point that last year I was literally able to step in there and enjoy it win or lose.”
“I wouldn’t have been able to experience that unless I had done it with four years in a row of that experience you know. Now, it’s something I look forward to that has less pressure and stress around it, so I can enjoy it.”
Unsure of his future, Bumstead said he’ll hand over the Classic Physique Olympia crown when he’s ready. He added that even if he did retire, it wouldn’t stop him from pursuing business relating to the sport.
“The next four? It’s a million-dollar question [when I’ll be done]. I’m going to hand the trophy over when I’m ready, but I literally don’t have the answer to that.”I think I’m definitely going to be someone – my goal at least I would say is to exit on top with more on me. You know, like the idea of selling a business on the rise rather than the peak before it drops. I want to exit on the rise so I have more in me but I’m making the active decision to leave because that’s my choice and I’m ready for it and I’m healthy, I’m good to go, I still have a lot of life to live and I’m excited for the next part of my life.”
“Probably not yet [won’t be slowing down if he retires],” Bumstead shared. “I mean, my life will be very different but coming into this world now of being a business owner and all this stuff — it’s a lot but I’m sure you know, it’s so rewarding and it’s fun.”
Bumstead Addresses Social Media Popularity and the Pressures of Remaining Champion: ‘I’m Afraid to Lose’
Even with 17M Instagram followers, Bumstead doesn’t consider himself a celebrity and mentioned people only recognize him when he’s in Texas at a grocery store or gas station.
“I’m definitely not Kardashian-level. I look at it like there’s fitness celebrities and then there’s real celebrities, and then there’s a little gap in between, sometimes I flow in that gap, but it’s still a niche. I go to grocery stores and nobody knows who the fu** I am. Real celebrities, the Kardashians can’t even leave their house. It depends on where I am. Maybe if I’m in Texas at a gas station or a grocery store maybe one or two people stop me but it’s usually just in gym settings.”
Unlike NBA legend Michael Jordan’s obsessive nature to only win, Bumstead has a healthy fear of losing that drives him as a competitor.
“A lot of people, a lot of bodybuilders at least, they have this really hardcore, even a lot of champions to be honest in the world, like Michael Jordan. People love him and he’s so fascinating but he’s so unrelatable. I can’t fathom having that killer mindset all the time of just needing to win, killing everybody, don’t even think about losing because that’s not who I am. I literally fear sometimes. I am afraid that I’m going to lose. I have fear in outcomes and stuff because I don’t know the outcome. And I’ve said things like, ‘I’m okay with losing.’ And people say that’s not a champion’s mindset,” Chris Bumstead shared.
Bumstead stressed the importance of having a strong bond with his business partners, friends, and family.
“I’ve always had the mindset like I said, and I think it’s the reason for my success, everything takes a team, it takes an army. You can’t do it all by yourself. There’s zero chance RAW would even be here or even exist anymore if I didn’t have my team, Dom and Matt, and everybody kind of coming together. And I wouldn’t be Mr. Olympia [in Classic Physique].”
Off-season efforts are underway for the 28-year-old champion. He checked in with fans at 253 pounds recently and revealed a 3,500-calorie diet he’s using in preparation for the 2023 Mr. Olympia contest, scheduled to take place this November.
Remaining a dominant champion is no easy task as the sport continues to grow. Bumstead is set to clash with 2023 Arnold Classic winner Ramon Queiroz at the next Olympia, who many consider his biggest threat.
Published: 20 April, 2023 | 12:59 PM EDT
Ronnie Coleman Predicts Derek Lunsford Will Defeat Hadi Choopan at 2023 Mr. Olympia
Bodybuilding legend Ronnie Coleman still follows the sport in retirement. In a recent YouTube video, Coleman predicted Derek Lunsford will defeat Hadi Choopan when they rematch at the 2023 Mr. Olympia contest scheduled for November 2-5, in Orlando, Florida.
Coleman, who reigned over the Men’s Open division, amassed eight Mr. Olympia titles before calling it a career. He used every bit of his muscle mass and size to remain a dominant champion, having defeated some of his era’s best, like Jay Cutler, Flex Wheeler, and Kevin Levrone.
The Open class has undergone seismic shifts following two major contests. Last year, the 2022 Olympia competition awarded Hadi Choopan the victory after a close battle with 212-turned-Open star Derek Lunsford. Some in the sport such as Shawn Ray and Wheeler criticized Choopan’s victory, arguing that Lunsford’s back was more defined.
To complicate matters at the top of the Open class, sixth-place Olympia finisher Samson Dauda won the recent Arnold Classic. As a result of his performance, event announcer Bob Cicherillo named Dauda and Lunsford as equal threats to Choopan’s title in November.
Ronnie Coleman Predicts Derek Lunsford Defeats Hadi Choopan at 2023 Olympia, Says CBum’s Physique ‘Best He’s Ever Seen’
Coleman didn’t mince words during the ‘Ask Me Anything’ (AMA) segment and believes Derek Lunsford will defeat Choopan to become the 2023 Mr. Olympia.
“Yes, I do [think Derek Lunsford will 2023 Mr. Olympia]. Now, let’s see what’s going to happen,” said Ronnie Coleman.
During the AMA, Coleman also touched on four-time Classic Physique Olympia Chris Bumstead‘s career and package. Despite competing in different divisions, Coleman says CBum has one of the best physiques he’s ever seen ‘period.’
“Well, I think Chris Bumstead is one of the greatest Classic bodybuilders of all time. Absolutely, the best physique I’ve ever seen in Classic Physique, he’s got to be the best physique I’ve ever seen period.”
Over the past few months, fans and even Chris Bumstead, have entertained the idea of a move into the Open class. In a recent The Truth Podcast with Hany Rambod, Bumstead hinted at a possible contest in 2024 and added that he’d compete at the Arnold Classic in the Open if organizers moved the show a few weeks after the Olympia.
Given Bumstead’s growing popularity (over 16.9M followers on Instagram), veterans of the sport like Levrone believe CBum’s physique ushered in a new era of aesthetics in Open bodybuilding. He credited Bumstead’s impact in Classic Physique for helping pave the way for other shapely athletes like Dauda and Andrew Jacked.
RELATED: Derek Lunsford Builds Huge Back and Biceps With Legend Ronnie Coleman
As for Lunsford, he’s remaining busy in the off-season with strenuous training sessions ahead of the Pittsburgh Pro guest posing show. Coleman is confident that the former 212 Olympia winner will have the tools to defeat Choopan and other contenders at the upcoming Olympia.
Watch the full video below, courtesy of Ronnie Coleman’s YouTube channel:
Published: 17 April, 2023 | 2:03 PM EDT
Chris Bumstead Builds A Thick And Huge Back In The Gym
Chris Bumstead is keeping himself busy in the gym this off-season. The 28-year-old phenom recently went through an intense back workout and shared glimpses of his commitments outside of training and winning trophies.
The Classic Physique division of the IFBB Pro League is home to one of the biggest superstars and a dominant champion in Chris Bumstead. Since winning the Classic Physique Olympia title at the 2019 Olympia, CBum has held it with a firm grip and defended it at the 2020, 2021 and the 2022 Olympia. Heading into his most recent title defence, Bumstead had to face quite a lot of adversity. Apart from pushing through knee, back and quad injuries during the prep, the Canadian bodybuilder had to deal with coaching changes.
Bumstead and his longtime friend and coach Iain Valliere decided to end the coach-client relationship for the latter to focus on his own bodybuilding career. Under the tutelage of famed bodybuilding coach Hany Rambod, CBum entered the 2022 Olympia and brought the Classic Physique Olympia title back home to Canada. The 28-year-old later revealed that he entered the competition with a torn bicep but still managed to stay head and shoulders above the rest of the division.
With the bicep now completely healed, Bumstead is now fueling his off-season training with a 3500-calorie diet to improve his physique for the 2023 Olympia. In the recent video posted on his personal YouTube channel, CBum can be seen performing a hellacious back workout. So let’s go over the training session and the tips CBum shared as he went through it.
Chris Bumstead’s Back Workout
Wide Neutral Grip Lat Pulldown
CBum warmed up the back muscles with lat pulldowns. This movement primarily targets the latissimus dorsi muscles in the back but also activates major pulling muscles like trapezius, teres major and teres minor, infraspinatus, posterior deltoids as well as biceps. He performed the exercise with a shovel handle that enables a neutral grip. After doing four to five warm-up sets, CBum got a few working sets under the belt and did a drop set to complete the warm-up drill.
Incline Dumbbell Rows
The horizontal rowing movement followed the lat pulldowns as the reigning Classic Physique Olympia champion performed a few good sets of this to work the pulling muscles as well as the sternal head of pectoralis major muscles. Horizontal pulls or rowing movements are essential in building a thick back and therefore they should be an integral part of the back training routine for complete development. CBum said that the incline rows help him practice breathing and get better at it. He explained:
“It’s one of the things where it’s hard to breathe with your chest on the pad but forcing you to practice proper breathing techniques. You should do this every exercise but you are forced to do it here… Something I am trying to get better at with every rep breathing the same consistency.”
Bumstead pushed through a few good sets of incline dumbbell rows. He pulled the breath in before initiating the lift for each rep and exhaled slowly while lowering the dumbbells. After holding the dumbbells for a couple of seconds at the bottom, he initiated the rep with the same breathing technique. The 28-year-old performed all the sets to practice breathing and build the back before jumping into the next exercise.
One Arm Chest Supported Rows
Bumstead next took to the chest supported rows on the plate loaded machine to stimulate the back further. He did the exercise unilaterally to really focus on the movement and build the mind-muscle connection.
“With the one arm rows where you can actually get the full stretch are beautiful or way better than a dumbbell row from the floor. You just get a much better stretch and contraction,” Bumstead explained.
CBum also explained the correct technique to do the one arm rows for maintaining maximum focus on the back muscles. He added:
“The same arm that we are doing, keep that (same side) foot planted forward. A lot of people would put that foot back and the (working) arm forward. This way you’re opening up your hips and then you’re rotating your body. Your core is moving away. But if you keep your foot forward, your hips are forced to stay forward and you have to pull from your lats rather than your core. So keep it on your back.”
Bumstead got some solid sets of this movement under his belt and took to the next exercise.
Seated Rows
Chris Bumstead jumped into the seated rows next and cranked out some heavy sets of seated rows on the Prime Fitness Seated Rows machine. The machine has three plate horns and different levels. Bumstead noted that keeping the weight on the highest horn makes it difficult to lock the movement on contraction. Therefore adding the weight on the lower and middle plate horn suits him better where he can get a good contraction while still lifting heavy.
Reverse Grip Lat Pulldowns
After putting in a good amount of work with horizontal rows, the Canadian bodybuilder went back to working with the vertical pulling movement and performed the reverse grip lat pulldowns. The reverse grip targets the lower lats more as the upper arms are closer to the body. Additionally, you use more of the biceps for pulling the weights. This enables training with heavier weights. After cranking out a few sets of this exercise, CBum performed the final exercise of the day.
Banded Bent Over Straight Arm Pulldowns
Bumstead wrapped up the training session with this exercise. It targets the latissimus dorsi, teres minor, posterior deltoids, triceps brachii and levator scapulae muscles. CBum performed four sets using moderate weights. He maintained short 20-second rest periods between the sets and performed every set to failure without changing the weights. As a result, the rep range went on reducing as the sets progressed.
Overall, the workout included:
Chris Bumstead is still the most dominant competitor in the Classic Physique division. Although he has retirement in sight, the reigning champion is looking to defend the title a few more times before hanging up the posing trunks. It will be interesting to see how he maintains the lead at the 2023 Olympia.
You can watch the full workout video here, courtesy of Chris Bumstead’s personal YouTube channel:
Published: 13 April, 2023 | 8:57 AM EDT