Tag: nEWS
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
Samir Bannout Recalls 1990 Olympia Drug Testing: ‘I Failed the Test’
The landscape of bodybuilding has transformed significantly over the last few decades with some major changes in competition. In a recent episode of The Muscle Maturity podcast, former Mr. Olympia Samir Bannout and John Hansen recalled the 1990 Olympia drug testing and the effects it had on the participants.
Steroids have been a part of bodybuilding since the early days. From legendary competitor Arnold Schwarzenegger to modern mass monster Jay Cutler, synthetic substances have contributed to the success of many bodybuilders. Although it is widely accepted in the community, there have been calls to push back against its rampant use.
Seven-time Mr. Olympia Arnold opened up on the relatively low consumption of steroids during his days of competing on stage. He argued that contemporary athletes use drugs in massive quantities, which in turn, puts their health at risk. It could also lead to an unrealistic perception of a healthy physique, potentially influencing fitness enthusiasts to use steroids as well. Schwarzenegger highlighted the problem of some competitors taking higher amounts of gear to get an advantage over others who may not consume as high of a dose.
Four-time Mr. Olympia Cutler gave his take on the heated topic last May. He admitted he may have abused drugs such as testosterone in prep for shows. He believes steroids are an unavoidable part of the game and dismissed the validity of incorporating drug tests since competitors tend to find a way around it. He recommends cycling on and off substances based on the goal. He prefers taking certain things to bulk up or to lean out.
There have been concerns surrounding the side effects of using steroids. Being one of the few competitors to stay healthy post-retirement, Cutler revealed he didn’t suffer from roid rage and continues to maintain a high level of fitness without many consequences.
Legendary competitor Robby Robinson reflected on his experience with steroids during his nearly three-decade-long career last November. He confessed to not knowing about anabolic steroids before he made it to the Pro League. He was under the assumption other athletes were simply blessed with great genetics and couldn’t fathom the idea of synthetic compounds being involved.
Fitness influencer Liver King drew a lot of criticism after getting exposed for using steroids. While he’s not a pro bodybuilder, the change in his physique after quitting steroids for a week was evident in a physique update earlier this year.
Men’s Open sensation William Bonac suffered damage to his kidneys while getting ready for contests. Since he was using steroid cycles in prep, he couldn’t consume the medicine he needed to reduce the inflammation in his kidneys. Following the 2022 Mr. Olympia, he stopped taking oral steroids while in prep for the 2023 Arnold Classic.
Samir Bannout Recalls 1990 Olympia Drug Testing
In a recent YouTube video, Samir Bannout and John Hansen shared their thoughts on the drug testing policy for the 1990 Mr. Olympia event, where eight-time winner Lee Haney emerged as the champion.
Bannout explained how the delay in test results could lead to a change in title and prize money. He referenced the overturning of Mike Ashley’s win at the 1990 Arnold Classic.
“I was one of the guys that failed the test,” said Bannout. “At the time, a doctor told me to take a short acting testosterone which is actually called masterone. He said it was androgen and this is what I got caught for. Mike actually won the prize, he ended up getting the 50 grand from Shawn Ray. That’s the first year they tested. The results came out a week later.”
Hansen chimed in with his take on why the Weiders felt it necessary to drug test athletes. He also reasoned why the testing was discontinued the next year.
“The Weiders were always worried about the public image of bodybuilding,” said Hansen. “They said the steroid scandal, the general public’s thoughts about steroids is getting worse and worse every year so we need to do something. Ben Weider’s goal was always to get bodybuilding in the Olympics. He knew that it would never get in the Olympics if it had the steroid stigma attached to it.”
“First of all, I think because the tests weren’t really accurate,” he added. “Some guys passed who looked like they were on. Mostly I think it was because the guys who were in the show didn’t look as good at all, not nearly as good. I think they were afraid of losing their audience.”
Kai Greene advised upcoming competitors to focus on building their natural talents and reaching their natural peak before going for steroids. He revealed he competed as a natty for over 15 years and considers TRT (testosterone replacement therapy) a steroid as well.
Retired bodybuilder Zack Khan highlighted the focus on becoming a mass monster last week. He believes social media plays a big role in persuading athletes to use crazy doses of steroids, something he noticed doing the era of eight-time Mr. Olympia Ronnie Coleman.
The prevalence of steroids has proven to be a hot topic in the sport and it appears the debate regarding its use and side effects continues to rage on as Samir Bannout and John Hansen offered their experiences.
You can watch the full video below.
Published: 13 April, 2023 | 12:28 AM EDT
Larry Wheels on Chris Bumstead & Move to Classic Physique: ‘My Coach Said I Can Be Competitive With Just TRT’
Powerlifting icon Larry Wheels is a man of many talents with experience in multiple fitness sports, such as strongman, powerlifting, and arm wrestling. In a recent Bradley Martyn’s Raw Talk, Wheels discussed his transition to Classic Physique and how he’d stack up against reigning four-time champ Chris Bumstead.
Larry Wheels is one of the most popular figures in the fitness space, boasting over 4.4 million followers on Instagram. He first gained attention for his muscle-bound physique and crazy strength. Larry has proven himself already as an aspiring bodybuilder. He earned gold in his amateur debut at the NPC Gold Coast Muscle Classic in Feb. 2018.
Wheels redirected his focus after a sudden training mishap. He picked up an injury while preparing for the 2022 Middle East’s Strongest Man contest and decided to quit steroids. Since he had been using performance-enhancing drugs for about a decade, he tapered off slowly and with testosterone replacement therapy (TRT).
Earlier this year, Wheels opened up about the origins of his steroid use. He credited using TRT at the age of 17 instead of delving further into the world of illicit drugs. He revealed TRT helped him pack on over 32 pounds in two months.
After abstaining from steroids, Wheels began tracking his strength. He conducted a powerlifting mock meet to measure his lifts on the squat, bench press, and deadlift. While he did not record his all-time best lifts, he managed to pull off some spectacular lifts.
Larry Wheels teamed up with fitness influencer Lexx Little for a heavy lower-body strength training session. He crushed a massive set of 505-lb (229-kg) squats for a 16-rep AMRAP (as many reps as possible). Then, Wheels pushed Lexx to achieve a new PR on the squat after two years of stalled progress.
The 28-year-old was enlisted to help IFBB Pro Joe Mackey achieve his goal of lifting 1,000 pounds (453.6 kilograms) on the deadlift. Mackey targeted becoming one of the strongest IFBB Pros in history and used Wheels’ expertise to get closer to his goal.
Wheels left the fans stunned with his insane strength two months ago. He smoked past a huge 200-lb dumbbell bench press for three reps. Additionally, he showed off his jacked physique while performing 100-lb hammer curls for reps.
Wheels declared his plan to switch to bodybuilding as a Classic Physique competitor last month. He gave fans a look into his preparations for making the transition and even received help from William Bonac and Andrew Jacked with posing instructions.
Larry Wheels backed himself to be competitive in Classic Physique, ruled by Chris Bumstead
In a recent YouTube video, Larrry Wheels shared his thoughts on pursuing a run in the Classic Physique division and his chances of challenging four-time Olympia champ Chris Bumstead.
“Classic bodybuilding because since 18, I went on Open bodybuilding stage,” said Wheels. “I was just too small for my height not competitive whatsoever but now that you know CBum really took the division to new heights. The division is more popular than ever and I don’t have to be on even more than TRT to be as big as him right now meaning I can actually be competitive according to my coach.
“From what I can see on just TRT and the absolute bare minimum so without a major compromise to my health like Open bodybuilding being a mass monster or pursuing what records in powerlifting where I can shrink down to 230 which is the cut off for my height on stage, look phenomenal and have content ready.”
Wheels said he felt burned out in powerlifting and expressed his excitement about fulfilling his potential in bodybuilding.
“I believe I can be competitive in Classic but I want to see if I really dedicate myself as I am now the last couple months I’ve been here, the next couple of years, how my physique can transform because training as a powerlifter gave me a very different physique to I was training all this time. I want to see what that looks like. I’m not saying I’m going to be next Mr. Olympia but at the very least I want to get my Pro card, win overalls, and see a transformation within myself. I want to see what it looks like a couple years of bodybuilding.
“Now that I’m focusing on bodybuilding, I just don’t care about putting how many plates, whatever on the bar, I just want to change my physique, so it is not an obsession like it was with powerlifting but the fire is there whereas the power thing I’ve been burned out.”
Larry Wheels provided an insanely ripped physique update while preparing for his Classic Physique debut last month. If his track record is any indication, Wheels will dedicate 100% effort into bringing his best package possible.
RELATED: Larry Wheels Shares Shocking Physique Comparison Using 175 mg of Testosterone vs 500 mg
You can watch the full video below.
Published: 13 April, 2023 | 12:14 AM EDT
Powerlifter Julius Maddox Cracks 730-lb (331.1-kg) Raw Bench Press With a Long Pause
The bench press has been and will always be one of the main ways to show off strength, not only among the regular gym-goers, but also among professional athletes. However, there has never been a better bench presser than Julius Maddox and we are lucky to witness his progression live. Julius is currently attempting to become the first person to bench press 800 pounds (362.9 kilograms) in a sanctioned event, a goal he appears to be getting closer to each day. The reason for this is his most recent feat, as Julius bench pressed 730 pounds (331.1 kilograms) in training. However, as was evident in his Instagram post, Julius’ bench had a twist. He completed the rep with an unusually long pause.
Performing the bench press with a pause is not unusual, but doing so with a weight of 730 pounds (331.1 kilograms) is one of the most impressive feats of strength displayed by a human. Julius Maddox even made his pause longer than usual, which also helped him correct the uneven barbell position.
Coming down on the bench, Julius Maddox only equipped himself with a pair of wrist wraps, making his lift raw. The effect of the wrist wraps is also not performance-enhancing, since they just serve to ease the pressure on the joints.
“Bar came off uneven but adjusted with a long pause. I’m back so get your popcorn ready.”
Watch Julius Maddox’s lift here:
Related: Powerlifter Julius Maddox Fails 365-kg (804.8-lb) Raw Bench Press in His Third Official Attempt
Only one person has bench pressed over 800 pounds (362.9 kilograms), but it is only unofficial. Danial Zamani loaded the massive weight during his training session in February of 2022. However, there was no way to confirm if it actually weighed as much as he said. So, it is still unofficial.
On the other hand, Julius Maddox holds the official All-Time World Record of 782.6 pounds (355 kilograms). Julius set this record at the 2021 WRPF Hybrid Showdown III. Ever since then, Julius has been trying to cross the 800-pound (362.9-kilogram) milestone, but has been unsuccessful. He has attempted to lift this weight in three competitions so far, falling short on every occasions.
The closest that Julius Maddox has ever gotten was in May of last year, when he benched 796 pounds (361 kilograms) during his training. He is now back to progressively overloading his bench, and hopes that this time he makes it.
Julius Maddox’s powerlifting career is also fully centered on the bench press, as he has never competed in other events. However, out of the 18 sanctioned events in which he performed the bench press, he managed to rank first in all of them.
Julius Maddox’s Powerlifting Career
Personal Bests
Equip
Squat
Bench
Deadlift
Total
Dots
Raw
782.6
782.6
177.05
Competition Results
Place
Fed
Date
Competition
Division
Total
Dots
1
RPS
2022-06-04
Redcon1 Rage Wars
Pro Open
738.5
167.95
Location
USA-TN
Competition
Redcon1 Rage Wars
Division
Pro Open
Age
35
Equipment
Raw
Class
308.6
Weight
436.5
Bench
738.5
-804.7
738.5
GLP
118.48
1
WRPF
2021-02-20
Hybrid Showdown III
Open
782.6
177.05
Location
USA-FL
Competition
Hybrid Showdown III
Division
Open
Age
33
Equipment
Raw
Class
308.6
Weight
447.5
Bench
727.5
782.6
782.6
GLP
124.73
1
APF
2020-08-13
Nationals
M_SR_APF
705.5
159.24
Location
USA-FL
Competition
Nationals
Division
M_SR_APF
Age
33
Equipment
Raw
Class
308.6
Weight
452.7
Bench
705.5
705.5
GLP
112.1
1
APF
2020-08-13
Nationals
M_OR_APF
705.5
159.24
Location
USA-FL
Competition
Nationals
Division
M_OR_APF
Age
33
Equipment
Raw
Class
308.6
Weight
452.7
Bench
705.5
705.5
GLP
112.1
1
USPA
2020-06-20
Beast of the Bench
Open
722
162.46
Location
USA-IN
Competition
Beast of the Bench
Division
Open
Age
33
Equipment
Raw
Class
308.6
Weight
460.5
Bench
722
-800.3
722
GLP
114.22
1
XPC
2020-03-07
Arnold
Pro
770
174.51
Location
USA-OH
Competition
Arnold
Division
Pro
Age
32
Equipment
Raw
Class
308.6
Weight
443.6
Bench
700
770
770
GLP
123
1
WRPF
2019-11-16
Rob Hall Classic II
Open
744.1
168.53
Location
USA-TX
Competition
Rob Hall Classic II
Division
Open
Age
32
Equipment
Raw
Class
308.6
Weight
444.9
Bench
683.4
744.1
744.1
GLP
118.76
1
USA-UA
2019-08-30
Boss of Bosses 6
Pro Open
739.7
167.18
Location
USA-CA
Competition
Boss of Bosses 6
Division
Pro Open
Age
32
Equipment
Raw
Class
308.6
Weight
449.5
Bench
672.4
739.7
739.7
GLP
117.74
1
SPF
2019-06-22
Texas State Championship
Open
723.1
164.16
Location
USA-TX
Competition
Texas State Championship
Division
Open
Age
32
Equipment
Raw
Class
308.6
Weight
440
Bench
723.1
GLP
115.76
1
SPF
2018-11-10
Slingshot Record Breakers
Open
716.5
162.58
Location
USA-CA
Competition
Slingshot Record Breakers
Division
Open
Age
31
Equipment
Raw
Class
242.5
Weight
441
Bench
716.5
-723.1
-723.1
716.5
GLP
114.63
1
WRPF
2018-08-24
Boss of Bosses V
Pro MR-O
661.4
149.92
Location
USA-CA
Competition
Boss of Bosses V
Division
Pro MR-O
Age
31
Equipment
Raw
Class
308.6
Weight
443.1
Bench
661.4
-723.1
-723.1
661.4
GLP
105.68
1
RPS
2018-02-17
Valentines Day Massacre
Pro Open
705.5
160.95
Location
USA-KY
Competition
Valentines Day Massacre
Division
Pro Open
Age
30
Equipment
Raw
Class
308.6
Weight
430.2
Bench
705.5
GLP
113.63
1
RPS
2017-10-07
Kilo Wars
Pro Open
688.9
157.81
Location
USA-KY
Competition
Kilo Wars
Division
Pro Open
Age
30
Equipment
Raw
Class
308.6
Weight
422.8
Bench
688.9
GLP
111.5
1
APA
2017-07-29
Raw Wars III
Open
661.4
Location
USA-AL
Competition
Raw Wars III
Division
Open
Age
30
Equipment
Raw
Class
308.6
Bench
661.4
1
SPF
2016-12-10
Christmas in Kentucky Classic
Open
635
145.87
Location
USA-KY
Competition
Christmas in Kentucky Classic
Division
Open
Age
29
Equipment
Raw
Class
308.6
Weight
417.8
Bench
635
GLP
103.12
1
SPF
2016-10-01
Nashvilles Main Event
Open
677.9
155.1
Location
USA-TN
Competition
Nashvilles Main Event
Division
Open
Age
29
Equipment
Raw
Class
308.6
Weight
425
Bench
677.9
GLP
109.56
1
SPF
2016-02-06
Evansville Powerlifting Classic
Open
660
151.5
Location
USA
Competition
Evansville Powerlifting Classic
Division
Open
Age
28
Equipment
Raw
Class
308.6
Weight
419
Bench
660
GLP
107.09
1
Hardcore
2015-07-16
Clash of the Titans VIII
Open
644.9
148.45
Location
USA-TX
Competition
Clash of the Titans VIII
Division
Open
Age
28
Equipment
Raw
Class
300.9
Weight
414
Bench
606.3
644.9
-672.4
644.9
GLP
104.99
Data Source: Open Powerlifting. Last Updated: April 12, 2023
Analyze Lifts
Related: Powerlifter Julius Maddox Smokes A 735 lbs (333.4 kg) Raw Bench Press In Training
Julius Maddox’s 730-pound (331.2-kilogram) long pause bench press also looked relatively easy. So, it is crazy to think that he is getting closer to the 800-pound (362.9-kilogram) bench press without showing almost any signs of struggle. Julius will now continue following his program, which might see him put up a historic lift in the near future.
Published: 12 April, 2023 | 5:19 PM EDT
Bodybuilder Chris Bumstead Shares His Revamped Off-Season Diet for 2023
Reigning Classic Physique Olympia champ Chris Bumstead has won four consecutive titles from 2019 to 2022. Of course, besides the stellar posing this division requires, his diet has also played a massive part in garnering those victories.
In a full day of eating video uploaded to his YouTube channel, the champ shares how he’s changing his diet for the off-season in order to be better than ever for the 2023 Olympia. Check it out below:
[Read More: The Best Protein Intake Calculator for Muscle Gain and Fat Loss]
Chris Bumstead’s 2023 Off-Season Diet
Since this video was filmed at the beginning of Bumstead’s off-season, he’s currently eating a relatively low amount of calories — around 3,500 a day — compared to the later stages of the season. He says he weighs around 253 pounds consistently at the moment, so he plans to increase his daily calories by about 400 in a few weeks if his weight doesn’t change.
That being said, he intends to keep his calorie intake lower overall this off-season compared to previous years — he upped his calories to 5,000 in 2022 — to stay lean and avoid gaining fat.
Below is how a full day of eating for the four-time Olympia champ looks during the 2023 off-season:
Breakfast/Meal 1
Bumstead’s typical breakfast is a fruit smoothie during the weekdays, while weekends include waffles made by his fiance, Courtney King.
[Read More: The Best Supplements for Muscle Growth]
The weekday smoothies contain protein, fruits, fiber, and healthy fats. Here’s the full rundown:
Bumstead also has toast with butter and honey for breakfast. All in all, it includes:
Two slices of Ezekiel sprouted grain bread
Ghee butter
Honey
The total nutrition targets for the food above are:
Calories — 1,073
Protein — 59 grams
Fat — 47 grams
Carbs — 101 grams
Meal 2
His second meal combines complex carbohydrates, protein, and (of course) ketchup for flavoring:
Sweet potato — 250 grams
Ground turkey — 180 grams
Ketchup
In the champ’s opinion, ground turkey tastes better with sweet potatoes, and chicken goes better with rice. The total calories and protein for his second meal of the day are:
Protein — 40 grams
Calories — 481
Meal 3 — Pre-Workout Meal
Bumstead gets his third meal of the day from MegaFit Meals. This is a pre-workout meal designed to give him a boost before training. It contains:
Beef — 180 grams
Brown rice pasta
Marinara sauce
“It’s the easiest way to get in a bunch of calories,” Bustead says of the meal. “The perfect way to build in the off-season and a beautiful pre-workout meal.”
[Read More: Best Home Gyms for the Money]
The total calorie and macronutrients for Bumstead’s pre-workout meal are:
Protein — 40 grams
Carbs — 74 grams
Fat — 14 grams
Calories — 600
Meal 4 — Post-Workout Meal
Bumstead’s post-workout meal contains 706 calories, and it’s one that he enjoys because he says it reminds him of eating a burger without indulging in too much fat. Though Bumstead didn’t list the exact macros for this meal, here’s what it included:
Ground Bison Patties — 200 grams
White Rice — 250 grams
Ketchup
Meal 5
Bumstead notes that he used to have protein shakes before bed, but they caused too much bloating. So instead, his final meal of the day is a mix of protein, complex carbs, and healthy fats:
Chicken breast — 180 grams
White rice — 200 grams
Olive oil — 20 grams
Bumstead’s Total Calories
Here’s the macro breakdown of Bumstead’s entire day of eating:
Carbs — 369 grams
Fat — 121 grams
Protein — 240 grams
Calories — 3,559
Even though he’s still early into the off-season, Bumstead acknowledges that he’s eating these meals every day and rarely strays into junk food territory.
In closing, he left viewers with one simple piece of advice: “The moral of the story today is to eat healthy foods and give your body the fuel it needs to thrive.”
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Featured Image: Chris Bumstead on YouTube
12-yo Ripped Bodybuilder Goes Viral for Dramatic Physique Transformation
A Brazilian bodybuilder known as Cauzinho is turning heads with his shredded physique at just 12 years old. In a recent Instagram post, Cauzinho showed off his body transformation in hopes of breaking the myth that children cannot train bodybuilding and powerlifting. While bodybuilding and powerlifting differ in their end goal, both disciplines offer fantastic…
Nick Walker: ‘I Should Have Won The Arnold Classic; The 2023 Olympia Will Be Mine’
Nick Walker is forging ahead with his bodybuilding season after finishing second to Samson Dauda at the 2023 Arnold Classic. In a recent Think Big Bodybuilding podcast, Walker reasoned why he should have won the Arnold Classic and teased the package he’s bringing to win the Mr. Olympia contest in November.
“Listen, it’s a very close call. I’m not like mad by any means. They went with who they thought was better and that’s fine. But what they don’t understand is, when I lose, you just lit another fire under my ass,” Walker said.
At the annual Arnold Sports Festival in Ohio, Samson Dauda, Nick Walker, and Andrew Jacked finished on the podium. However, fans and bodybuilding veterans were quick to take issue with ‘The Nigerian Lion’s’ victory. Former Mr. Olympia Samir Bannout was perplexed by Dauda’s perfect scorecard and guru Chris Aceto questioned the outcome as well.
Fans complained about the judging online until Walker urged them to keep conversations respectful. While Nick Walker and veteran bodybuilder Jay Cutler thought he could have won, some thought he deserved third, like athletes rep Bob Cicherillo.
Bob Cicherillo believes Dauda’s demonstration of shape and beauty outweighed the freaky muscle density of Walker on stage. He’s since provided a guide on judging physiques at contests and predicted Dauda and Derek Lunsford to be Hadi Choopan’s biggest threats in November. With Walker’s off-season underway, he is aiming to craft an Olympia-winning physique in the coming months.
Nick Walker ‘Not Bitter By Any Means,’ Thinks He ‘Should Have Won’ 2023 Arnold Classic
Considering all aspects of a bodybuilding contest, Walker believes he should have won first at the recent Arnold Classic.
“Listen, I am not bitter by any means so let me just start off with that, but I understand why Samson won, I will say that, I get it. But, I do think I should have won. Simply because there’s many reasons and I think the main one is, I personally believed I improved tremendously on my Olympia package. Yes, I was a lot fuller at the Olympia, sure, but I was harder; I think I was dryer, way leaner and I was still full at the Arnold. Sure, not as full as the Olympia but I was still pretty full.
And I – I don’t want to disrespect Samson but I think Samson improved but I don’t think it was a dramatic improvement for him to beat me. In my opinion, I’m happy for him, I’m happy for him, I love Samson. If anyone did deserve the win other than me, it was him, 100%. One of the nicest guys I ever met, very supportive and everything but this is a competition, you understand? At the end of the day, I think looking at all the aspects, I think I should have won.”
Walker’s Goal for 2023 Season: “I Just Feel Like The Olympia Will Be Mine”
Moving forward, Walker plans to improve his conditioning while matching the fullness of his 2022 Olympia physique.
“I know what needs to be done at this point and my goal for the Olympia is to have that same conditioning as the Arnold if not a little more crispier and try and match the fullness of the Olympia. If I’m able to accomplish that…no one can beat me. I don’t think anyone can beat me. Because now it’s like enough growth period right.”
The 28-year-old remains confident that he will claim the Olympia title. He said he’s motivated and built a great game plan with his coach Matt Jansen.
“I’m going to have more muscle maturity, I’m only going to get more dense, and as we all know, the older you get the — I just feel like the Olympia will be mine,” said Walker. “Yeah, now that I’ve gotten out of my little depression phase of losing which is normal, don’t judge me, it happens. And now that I have a new training that’s going really well. Me and Matt have a really good game plan that we’re ready to do. I’m back to who I am and I’m motivated for sure.”
Walker has made it clear his off-season training has changed the Arnold Classic. He implemented a new push, pull, and legs training split in preparation for his next Olympia appearance. Walker also mentioned that he’s training high-volume but not to near failure.
RELATED: Nick Walker, Quinton Eriya Guest Pose at Inaugural 2023 Pure Muscle Championships
Walker is not letting the second-place finish at the Arnold Classic stall his momentum for Olympia. He hopes to knock Hadi Choopan off the throne when they meet in Orlando, Florida later this year.
Watch the full video below:
Catch full coverage of the 2023 Arnold Classic, including pre-judging, event recaps, analysis, and final and full results at our Arnold Classic coverage hub: FitnessVolt.com/arnold-classic
Published: 12 April, 2023 | 2:04 PM EDT
Hunter Labrada Breaks Down Techniques of His Pull Day
Men’s Open bodybuilder Hunter Labrada fell short of the top sixth at the 2022 Olympia. He’s working this off-season to climb the Olympia ladder to compete against the top in the division, such as Hadi Choopan, Derek Lunsford, and Nick Walker, again. To do so he will have to win a pro show during the 2023 season.
Labrada feels one way to improve his physique is by thickening his back musculature and deepening their separation. He uploaded a YouTube video to his channel on April 2, 2023, breaking down training cues for his back and hamstrings day. Check it out below:
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[Related: How 3-Time Bikini Olympia Champion Ashley Kaltwasser Eats on Show Day]
Hunter Labrada’s Pull Workout
Here’s a breakdown of the back and hamstring exercises Hunter Labrada performed:
Warm Up — Face Pulls
Before getting into the pull movements, Labrada warmed up his shoulders via face pulls. He used straps as the handles to enable external rotation to target the rear deltoids. The external rotation should happen at the shoulders, not from the core or by moving the rib cage up.
Unilateral Pulldown
Labrada thinks it’s best to target the lower lats unilaterally, hence unilateral pulldowns. This movement can be done on a cable pulldown or Nautilus machine.
Pull the elbows straight down to the hips (not back) to engage the lower lats. Exertion for this movement is high. Labrada recommends resting before switching sides.
Unilateral Machine Seated Row
This exercise was done on a PRIME machine, targeting Labrada’s lower lats. “Think about keeping shoulder depression the whole time,” Labrada advised. “When we’re rowing, doing pulldowns, or anything targeting the lower lats, create an arching motion with our humerus.”
Rack Chins
This exercise is performed on a Smith machine with legs straightened and propped up on an incline bench, mimicking a wide-grip pull-up. Labrada believes rack chins are more effective than pull-ups for targeting the upper back because the legs are stabilized on the weight bench to keep the body upright, preventing the involvement of the lats.
Labrada incorporated a mechanical drop set on the second set. To do this, his training partner lowered the incline of the bench to flat. Having Labrada pull his weight up on the Smith machine while his legs are resting on a flat bench allows Labrada to eke out a couple more reps.
Any upper back work, whether it be a pulldown or a row, all we’re after is full protraction and retraction.
Labrada aims to raise the shoulder girdle as high as possible for protraction to get the scapula and elbows retracted down and back. This allows the traps, teres, and other back muscles to fully spread and contract.
Seated Machine Row
Labrada moved to bilateral movements and performed the seated row on a Magnum machine. Labrada remarked:
When I say protract on this one, I don’t mean to let your spine flop over. Your spine is beyond rigid and braced the whole time.
Labrada added another intensity set to this exercise by combining a rest-pause and drop set. He took a small break between sets, lowered the weight, and did as many reps as possible.
Lying Hamstring Curls
Labrada added lying hamstring curls to his routine to prime his hamstrings for deadlifts since they activate during the eccentric. Labrada’s tip is to treat these like preacher curls.
We’re trying to keep our hips, knees, and ankles straight with the pit of our knees.
The elbow and knees are hinge joints — they only move one way; not meant to move laterally. So the legs should be narrower than shoulder-width, and the ankles should be dorsiflexed — raising the foot towards the shin. Once the feet flare inward or outward, the knees are out of alignment.
Labrada thinks about driving his hips down to the bench and keeps his quads in contact with the pad. The shoulders are down and back, the hands firmly grasp the handles, and the lats engage to pull oneself into the pad to prevent the opposing weight from jerking the lifter back.
Barbell Deadlifts and Hyperextensions
To conclude his pull-day workout, Labrada hit deadlifts and hyperextensions. On the hypers, getting the hamstrings and glutes involved more than the lower back is the goal. To do this, Labrada sets the pad on the machine low — below the hips — to keep them mobile. Think about keeping the hips forward and driving the knees into the padding.
Hunter Labrada used wrist straps throughout his workout to pull heavier weights without worrying about grip as a limiting factor. Labrada typically does two pull workouts weekly — one back and biceps and one back and hamstrings. We’ll see if his back improvements help him capture another pro win and qualification to the 2023 Olympia.
Featured image: @hunterlabrada on Instagram
Jay Cutler on 2023 Mr. Olympia: “There’s So Many Big Names That Aren’t Qualified Yet”
Jay Culter‘s interest in the Men’s Open division hasn’t fallen off since retiring in 2013. In a recent Cutler Cast podcast, Cutler discussed the lack of bodybuilders qualified for 2023 Olympia and revealed new details about transforming his body for a ‘Fit for 50’ challenge.
“The Pittsburgh Pro guest posing is going to be the tell-tale of what the Olympia will be,” Cutler said.
The Men’s Open class underwent dramatic shifts over the past five months, starting with the 2022 Mr. Olympia contest, which saw a new champion emerge as Hadi Choopan defeated Mamdouh ‘Big Ramy’ Elssbiay en route to becoming the first Iranian-born champion.
In March, the 2023 Arnold Classic finished with Samson Dauda’s hand raised. He faced top-three finishers Nick Walker and Andrew Jacked on his way to the victory. In light of the results, fans and bodybuilding mainstays like Bob Cicherillo have opened up on the results as some found them controversial. He believes Dauda presented a better combination of factors such as shape, aesthetics, proportions, and conditioning.
While keeping an eye on the division he was ruled over, Cutler believes any of the top four finishers from Columbus, Ohio could have won. Nevertheless, his eyes are shifting to bodybuilding’s next major event, the Mr. Olympia contest, scheduled for November 2-5, in Orlando, Florida. Cutler also provided further details on his latest ‘Fit for 50’ body transformation challenge.
Jay Cutler Eyes Breakthrough Talent in Men’s Open, Says 2023 Mr. Olympia Will ‘See a Lot of New Faces’
With less time to qualify for the Mr. Olympia contest compared to last year, Cutler believes there are a few big names that might not earn an invitation.
“I want to talk about how fast the years go because we have the Olympia and now we’re getting into the busy season where there’s a lot of these qualifying shows and we’re going to see a lot of these new faces.”
“There’s so many big names that aren’t qualified yet. But it’s going to just roll now. What I noticed while training for all those titles and I used to think I had the break after the Olympia and next thing you know, it feels like so long between the next year. Once you hit Spring and May hits, it was like – remember back then, it [Olympia] was like September or October. It seemed like it went by so fast.”
Having earned gold and his 2023 Olympia invite at the 2022 Bigman Weekend Pro, Brett Wilkin has the potential to make waves later this year. Cutler added that Justin Shier could serve as a breakout name during the season as well.
“Every week we’re going to be talking about – once we hit May, the shows just roll after that and there’s so many faces that aren’t qualified [there will be a lot] that don’t make it, yeah,” said Cutler. “You still have the Krizos, the Iains, who is going to be the breakout guy this year, is Brett Wilkins going to make a statement this year. I think Martin Fitzwater is sitting out. Who are we going to see, are we going to see Justin Shier breakthrough?”
Cutler ‘Not Satisfied’ With Current Physique: “The Fit for 50 Challenge Is Me Against Me”
In preparation for his next project, Cutler stopped consuming caffeine and plans to go ‘full tilt’ into training and nutrition in May.
“I quit drinking coffee. I’m actually scaling back a lot on the caffeine, even the pre-workouts, I’m mostly using the just stim-free pump pre-workout,” Cutler shared. “I’m going to go full tilt starting May into a – not a full deep deep preparation but as far as food, training, sleep patterns,” Jay Cutler shared.
“I’m giving myself about 12 weeks to get in shape. I’m actually relatively lean; I just don’t have a lot of fullness, so the diet is going to be huge. I actually just did blood work, which I’m actually going to show my results here which I should have today or tomorrow.”
“He [Mike O’Hearn] seems to be skipping out on the podcast. For you guys that follow Mike O’Hearn please give a shout-out to Mike and say hey when are you coming on the Cutler Cast. We’ve actually had him booked so many times now.”
While Jay Cutler is unsure of his ‘end goal,’ he hopes to achieve his best shape since 2013 without returning to old protocols and intense training.
“He looks absolutely amazing right, for me… I don’t know what the end goal is — I just know I’m not satisfied with how I look now. I don’t have a real prediction on what – people keep asking me what are you going to weight, what are you going to look like, I have no idea. This is all new to me. I’m not taking any more drugs or whatever else. I’m not going into the old protocols and I’m going to show that through my transition period. The Fit for 50 challenge is me against me. To be my best shape that I’ve been in since I retired in 2013.”
Cutler plans to show his audience he can transform his physique without going overboard in the gym.
“I don’t try to max out; I don’t want to risk any injury, the funny part is, I don’t want to train so bad that I’m super sore. That’s the crazy thing for this 50 challenge: I’m going to train like that without going overboard and show that you still can,” said Cutler.
As the 2023 season unfolds, Cutler anticipates a surge in high-level talent hitting the stage. They will be aiming for the ultimate prize: the Mr. Olympia title, currently held by Hadi Choopan.
You can watch the full video below:
Published: 12 April, 2023 | 11:28 AM EDT
How 3-Time Bikini Olympia Champion Ashley Kaltwasser Eats on Show Day
An example breakfast for Kaltwasser on show day is cream of rice with coconut oil, cinnamon, and a sprinkle of sugar because “extra carbs on show day is great.” Throughout the day, she’ll snack on flavored rice cakes, sunflower seed butter, and sugar-coated nuts — all foods that don’t sit in her stomach when she needs to feel light walking on stage.Kaltwasser avoids carbonated beverages to avoid bloating but is conscious of staying hydrated and does drink coffee — she flashed a large Dunkin’ Donuts cup onscreen. Kaltwasser will pour electrolyte powders into her liquids to keep her muscles full and prevent cramping.Kaltwasser has only competed once in 2023 as of this article’s publication: a fourth-place finish at the 2023 Bikini International. As a former Bikini Olympia champion, she has a lifetime qualification for the Bikini Olympia.Since Kaltwasser doesn’t weigh the Olympia as heavily as competing consistently, we will likely see her on the competitive stage several times before the 2023 Olympia on Nov. 2-5, 2023, in Orlando, FL.