Coming off another successful showing at the biggest bodybuilding competition of the year, the king of the Classic Physique division can officially call himself a father-in-waiting. On Monday, Nov. 13, 2023, Bumstead and fiancée Courtney King revealed that they’re expecting their first child.

The power couple posted a four-part photo carousel with the simple caption “Baby Bum Coming 2024” to let the world know about their pregnancy. The third photo showed Bumstead and King holding a six-slide sonogram of their child.

While Bumstead brings big-name recognition and an impressive build that’s helped him reach the top of the Classic Physique mountain five years in a row, his partner also boasts impressive accomplishments and great genetics. A decorated athlete herself, King earned her IFBB Pro League Card in 2012, setting the stage for a highly successful run as a bikini competitor. The Chicago native didn’t reach quite the same level as her renowned future husband, but she did secure top-three finishes in 11 out of the 14 competitions she entered between 2013-16.

Notably, King capped off her career in epic fashion by capturing the 2016 Bikini Olympia championship over a crowded field that included three-time winner Ashley Kaltwasser. Two years later, she began dating Bumstead, who soon after started his run of dominance in the Classic Physique division. And just before he earned his fourth Olympia title, the Canadian native got down on one knee and proposed to King in October 2022.

[Related: Tia-Clair Toomey Works On Her Snatches For The First Time Post-Pregnancy]

As one of the most respected figures in the sport, Bumstead received plenty of support from his peers following the public announcement of his fiancee’s pregnancy.

“So so excited to meet Baby Bum! Kameron said he will babysit,” legendary coach Hany Rambod commented.

Seven-time Mr. Olympia Phil Heath also expressed his excitement about Bumstead’s announcement.

“Congratulations! Shurie and I are so overjoyed for you both!” wrote the 43-year-old retired bodybuilder.

Ironically, Bumstead isn’t the only multiple-time champion who will soon become a first-time father. Derek Lunsford, who became the first two-division winner in Olympia history by earning the Men’s Open title two years after taking home the 212 Olympia crown, announced the expectation of his first child back in July 2023.

In a touching moment that only added to the magic of making his Mr. Olympia dream come true, Lunsford kissed his wife’s stomach as he celebrated earning the Sandow trophy and a $400,000 prize that should go a long way in helping the couple set their baby up for success.

Featured Image: cbum / Instagram

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The Canadian native put on a dominant showing in front of the judges and fans inside the Orange County Convention Center in Orlando, FL, cementing his case as one of the greatest bodybuilders of his generation.

[Related: 2023 Amateur Olympia Results]

Bumstead’s well-proportioned physique and impressive posing routines helped him edge out an impressive field of Classic Physique competitors that featured strong performances from Terrence Ruffin and two-time Classic Physique Olympia champion (2017-2018) Breon Ansley. Once all the athletes showcased their sculpted shoulders, defined abdominals, and shredded backs, the judges made their first decision:

Callout One

• Jae Hun Park
• Wesley Vissers
• Michael Daboul
• Terrence Ruffin
• Mike Sommerfeld
• Vahid Badpei

Callout Two

• Breon Ansley
• Urs Kalecinski
• Roman Rocha Quieroz
• Chris Bumstead

To no one’s surprise, the final callout saw a familiar face square off in an epic posing battle against Bumstead: Ramon Rocha Quieroz. Coming off a huge victory at the 2023 Arnold Classic, he looked fantastic on the Olympia stage, boasting a balanced physique with no apparent weaknesses. Ultimately, though, the 2022 Olympia runner-up fell short for the second straight year in his quest to unseat Bumstead from his throne.

2023 Classic Physique Olympia Results

Here’s how the top five shook out in the 2023 Classic Physique Olympia division:

1. Chris Bumstead – $50,000
2. Ramon Rocha Querioz — $20,000
3. Urs Kelecinski — $12,000
4. Breon Ansley — $7,000
5. Terrence Ruffin — $6,000

[Related: Major Change to Mr. Olympia Qualification System Will Have Immediate Impact on 2023 Contest]

Speaking with Bob Circherillo on stage after his latest Olympia victory, Bumstead revealed that he tore his lat 10 weeks out from the biggest show of the year. Although he initially had doubts about whether he could overcome the setback, he credited the support of his fiancee, as well as legendary trainer Hany Rambod, for helping him maintain a strong mindset throughout his journey to the Olympia.

Four weeks after suffering his lat injury, Bumstead returned to the gym for his first back workout. Just like he did after getting hurt, he wept.

However, the decorated champion said he shed tears for a much different reason.

“I realized I would not have felt that much joy and gratitude if I had quit,” Bumstead said.

Featured Image: mrolympiallc / Instagram

The post Chris Bumstead Claims Fifth Consecutive Classic Physique Championship at 2023 Mr. Olympia appeared first on Breaking Muscle.

With Bumstead and his peers making their final preparations for the 2023 Mr. Olympia show, the pressure is squarely on the four-time champion’s shoulders to fend off a crowded field headlined by 2023 Arnold Classic winner, and last year’s Olympia runner-up, Ramon Rocha Quiroz and Urs Kalecinski, who finished third at the 2022 Classic Physique Olympia. Luckily, though, Bumstead looks more than capable of delivering another first-place performance when he hits the stage for the Nov. 3-5 weekend in Orlando, FL.

Showcasing the size and symmetry needed to reach the top of the Classic Physique mountain, Bumstead gave fans an intimate look at his intense training style in a shoulder day workout vlog posted on his YouTube channel on Oct. 26, 2023.

Before embarking on his workout, Bumstead showed his preferred method for promoting a great pump, energy, and focus. He mixed his signature blue raspberry pre-workout supplement from Raw Nutrition with Pump, a stimulant-free pre-training supplement designed to increase blood flow and improve muscle fullness. That formula provided Bumstead with 200 milligrams of caffeine plus 10 grams of L-citrulline and an unspecified amount of beta-alanine — two non-essential amino acids found in many bodybuilding supplements.

Dumbbell Lateral Raise

Coming off a high-carb day that reinvigorated his brain and replenished his muscle glycogen stores, the determined bodybuilder hit the gym with a full tank and excellent focus. The intense workout begins at the 8:55 mark of the video.

Bumstead and his training partner started with a classic shoulder day exercise: the dumbbell lateral raise. A time-tested deltoid-building movement, Bumstead used a pair of 45-pound (20.4-kilogram) dumbbells for his first set. He dropped down by five pounds (2.2 kilograms) on each of his next two sets, completing 12 reps on each one.

Plate-Loaded Shoulder Press Machine

Next, Bumstead showed off his strength on the plate-loaded shoulder press machine by working with five 45-pound plates per side on his first set. He removed one plate for his next set of this seated overhead press variation, making sure to control the weight throughout the movement.

Bumstead’s training partner provided plenty of verbal motivation (and a little bit of assistance) to help the reigning Mr. Olympia squeeze out the final few reps on his second and third sets. This push-based exercise directly targeted the front delts while also recruiting the triceps during the lockout phase.

Reverse Pec-Deck Machine

After hitting his shoulders from the frontal plane, Bumstead switched up his angle of attack by working on the reverse pec-deck machine. Making sure to keep his arms extended and his chest firmly against the pad, he retracted his shoulder blades and squeezed his rear delts and rhomboids at the top of every rep.

An exercise primarily aimed at increasing thickness and overall muscular development in the posterior shoulders, this adduction-based movement provided Bumstead with a terrific pump, bringing out the championship-level definition in his upper back.

Rope Cable Front Raise

After giving his anterior delts a break with the last exercise, Bumstead directly targeted them via the rope cable front raise. Setting up with a slight forward lean and a pronated (palms down) grip, he recruited his front delts to lift the rope from knee height to shoulder level so his arms were parallel with the floor.

Using an unspecified amount of weight, it took every bit of effort for Bumstead to push through sets of 12 repetitions of the isolation movement. In addition to working all three deltoid heads (anterior, lateral, and posterior), this front raise variation also required his serratus anterior to act as a stabilizer during the exercise.

Standing Shoulder Press Machine

Despite having already performed an overhead press variation earlier, that didn’t stop Bumstead from going back to another push-based movement. This time, though, he utilized a standing shoulder press machine — and a much lighter load.

Bumstead started with 95 pounds (43 kilograms) worth of plates per side, making sure to keep a neutral wrist position and his core engaged. After two sets that included partial reps at the end, he performed a drop set with a single 45-pound plate per side.

Cable Lateral Raise

For his final shoulder exercise, Bumstead performed a lateral raise variation. Rather than going the single-arm route, he worked both arms simultaneously by crossing the cables in front of him.

Undoubtedly feeling the effects of his muscle-building efforts, Bumstead made sure to keep his palms down and head neutral as he spread his arms apart and raised them to shoulder level. The four-time Mr. Olympia only showed one set of this exercise.

Seated Calf Raise/Tibialis Raise

Even though it was labeled a shoulder workout, Bumstead worked on his lower body for a brief time by alternating seated calf raises with a unique tibialis raise to work the muscles along the front of his lower leg.

Beginning with the seated calf machine, he utilized a technique in which he flexed his calves halfway up before completing a full rep, Bumstead worked with a pair of 45-pound plates. Again, he only showed one set of this exercise before moving to a specialized seated machine that provided resistance as he raised his toes upward, working one leg at a time.

Classic Bodybuilding Shoulder Workout

Bumstead’s approach to working his deltoid so near to a major contest may not be typical of his standard muscle-building session but, as a whole, it may provide a high-intensity change of pace for your next upper body workout. If you were tempted to follow in the footsteps of the winningest champion Classic Physique has ever seen, here’s a recap of his pre-contest session.

• Dumbbell Lateral Raise
• Plate-Loaded Shoulder Press Machine
• Reverse Pec-Deck Machine
• Rope Cable Front Raise
• Standing Shoulder Press Machine
• Cable Lateral Raise
• Seated Calf Raise

As the 2023 Mr. Olympia contest nears, other Classic Physique competitors can look forward to trying to take down a champion who just keeps getting better. With a winning mindset and the body to match, Chris Bumstead couldn’t be in a better position heading into the most important weekend of the year. And if he remains on the same path he’s been on for nearly half a decade, who knows how many more titles he’ll have a few years from now.

Featured Image: Chris Bumstead / YouTube

The post Chris Bumstead Trains Shoulders Two Weeks Out From Trying to Capture Fifth Consecutive Mr. Olympia Title appeared first on Breaking Muscle.

Focused on fine-tuning his training and diet so he can be stage-ready for November, Bumstead gave viewers an inside glimpse at what a full day of eating looks like in a vlog posted on his YouTube channel on Oct. 1, 2023.

Six weeks out from the 2023 Mr. Olympia, Bumstead is officially in full contest prep mode. Following a phase in which he consumed nearly 4,000 calories per day, he’s cut back significantly on his overall caloric intake. Although his diet doesn’t include much variety, there’s little doubt Bumstead’s approach should pay off for the upcoming show in Orlando, FL.

Meal 1

• Protein pancakes made with 150 grams (two-thirds cup) of egg whites, two whole eggs, 70 grams (three-fourths cup) of oats, 1 scoop of Sunfiber, 1 scoop of collagen protein, 1 scoop of whey protein powder supplement, and 40 grams (one-quarter cup) of pumpkin puree

Bumstead began his day by whipping up a batch of protein-packed pancakes for breakfast. His personal recipe features several sources of this critical macronutrient, including whole eggs, a scoop of collagen protein, and a scoop of whey protein powder. Plus, the uber-popular bodybuilder added pumpkin puree to the blender to help bind everything together.

After cooking up a stack, Bumstead topped his pancakes with 25 milliliters (about 1.5 tablespoons) of monk fruit-sweetened maple syrup.

Macros: 619 calories, 54 grams of carbs, 64 grams of protein, 14 grams of fat

Meal 2

• 200 grams (1 ⅛ cup) white rice
• 180 grams (6.3 ounces) white fish
• Shredded lettuce
• Sliced cucumbers
• Dressing made with fresh lemon juice, organic honey dijon mustard, and coconut aminos

For his second meal, Bumstead went with a familiar pairing in the bodybuilding community: fish and rice. He explained that he typically eats something like this around 11:30 a.m. as a simple way to get in quality nutrients. However, with the 2023 Mr. Olympia show rapidly approaching, Bumstead’s trainer, Hany Rambod, recently made some changes to the structure of his eating plan, upping the number of meals from five to six while reducing the amount of protein from 220 grams of meat per meal to 180.

“I need it because the hungrier I get the more soon I want to eat my meals,” Bumstead explained. “My appetite is just crazy right now, and I’m not eating a lot of food that fills me up, so I’m spreading out my meals, helping build up my metabolism, and getting protein in throughout the day.”

Macros: 450 calories, 58 grams of carbs, 46 grams of protein

Meal 3 – Pre-Workout Meal

• 200 grams (1.5 cups) white potato
• 180 grams (6.3 ounces) 99% lean ground turkey

Bumstead’s third meal consisted of a clean source of carbs (potatoes) and a form of ultra-lean protein (ground turkey). Because neither food is particularly flavorful on its own, he spiced things up by adding ketchup and sriracha.

Admittedly not the most creative cook, Bumstead highlighted how he strategically uses specific condiments to make his meals more enjoyable. Despite being a rest day, he utilized meal No. 3 to fuel a cardio workout. The four-time Mr. Olympia winner noted that he likes to have at least three meals of carbs in his body before he trains.

Macros: 360 calories, 40 grams of carbs, 45 grams of protein

Meal 4

• 200 grams (seven ounces) white fish
• White rice
• Broccoli slaw
• Shredded lettuce
• Sliced baby cucumbers

In the aftermath of an hour-long cardio session, Bumstead ate essentially the same meal that he did earlier in the day. Just like meal No. 2, his fourth included a mix of vegetables, white fish, and white rice. This time, though, he upped the protein a bit by consuming 200 grams of fish to support recovery.

Macros: 434 calories, 57 grams of carbs, 40 grams of protein

Snack

• “Ice cream” made with 2 scoops of dark chocolate whey protein powder and water

As close to a “cheat” as you’ll get, Bumstead satisfied his sweet tooth by relying upon a Ninja CREAMi to create a guilt-free treat. While many users of the device have flexed their creative culinary muscles on social media, Bumstead’s recipe contained just two ingredients: water and his signature dark chocolate whey protein powder.

While he suggested using almond milk or oat milk for a better texture, he showed how adding extra water and blending everything again can help produce a fluffier final product that looks similar to soft-serve ice cream.

Meal 5

• 200 grams (seven ounces) wild-caught cod
• 150 grams (three-fourths cup) white rice
• Shredded lettuce

Bumstead’s fifth meal looked nearly the same as his previous one, with wild-caught cod serving as his source of protein. Although he didn’t provide specific macros, it’s obvious he didn’t have much dietary fat in his penultimate meal of the day.

Meal 6

• 200 grams (seven ounces) steak

Wrapping up the day with a seven-ounce steak gave Bumstead one last opportunity to feed his muscles much-needed protein and amino acids. He skipped out on any sides, noting that he does not eat any carbs during his sixth and final meal of the day.

Total macros: 2,730 calories, 257 grams of carbs, 330 grams of protein, 31 grams of fat

Bumstead’s no-nonsense style of eating is just one reason he’s become one of the most successful figures in the sport. Add that to an intense training protocol and a disciplined mindset and you have all the tools needed to be a champion. And if Bumstead remains on point over the ensuing weeks, he should emerge victorious at the 2023 Mr. Olympia, too.

Featured Image: Chris Bumstead / YouTube

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In a YouTube training vlog posted on Sep. 17, 2023, Bumstead gave viewers an inside glimpse of a hamstring-centric leg day with his coach, Hany Rambod. Needless to say, the four-time winner (2019-2022) of the Classic Physique division looks as locked in as ever heading into the 2023 IFBB Mr. Olympia competition. The workout starts near the four-minute mark of the video.  

After consuming Evogen EVP Xtreme pre-workout and jokingly telling Rambod he hasn’t trained abs in a year, Bumstead’s grueling day at the office begins with a series of exercises targeted at building his hamstrings. 

Lying Leg Curl

Bumstead started the session on the lying leg curl machine, where he executed some single-leg warmup sets. After performing a set with both legs, he discussed his diet with Rambod, noting that it’s been easier for him to eat “bigger meals, less frequently” during contest prep. 

Bumstead continued with a set of full-range reps, followed by slow-tempo reps in which his coach emphasized controlling and contracting the hamstring. 

Standing Single-Leg Leg Curl Machine

Next, Bumstead targeted each hamstring separately on a standing single-leg curl machine. Rambod encouraged him to aim for 10-15 reps per set and to control the weight on the way down.

The decorated coach also made it a point to ensure Bumstead kept his hip forward during the isolation movement to get maximum hamstring contraction.   

Hip Abduction Machine

Bumstead gave his hamstrings a temporary break by moving over to the hip abduction (“outer thigh”) machine. He maintained a slight forward lean throughout, making sure to squeeze at the top of the movement. 

Rambod pushed Bumstead to complete the final few reps at a slower tempo during the first two sets of this glute-focused exercise. Bumstead finished with several drop sets that pushed him to his limit. 

Seated Leg Curl Machine

That brief hamstring hiatus ended when Bumstead got on the seated leg curl machine. With two 45-pound plates and another 25-pounder loaded, he methodically executed each rep as Rambod encouraged him to squeeze and then slowly let the weight back up. 

Although Bumstead remarked that he felt like the weight was “moving in slow motion,” his coach praised him for going until failure. 

Belt Squat

Sticking with the free-weight approach, Bumstead put every leg muscle to the test with belt squats. He started with a shoulder-width stance and his toes pointed straight, making sure to achieve full depth (90 degrees). 

Following a lighter set, he moved to four 45-pound plates per side — a load that left him fatigued and on a knee by the final rep. Rambod dropped the weight and had Bumstead perform another squat variation (sumo-style) with his toes pointed at about a 45-degree angle. The wider stance provided a different stimulus, with Rambod noting that Bumstead isn’t used to that foot position. 

Seated Calf Raise

With his hamstrings and quads pumped, Bumstead shifted his focus to building his calves. He took position on the seated calf raise machine and performed his first set leaning forward while holding on to the unracking handle. 

However, Rambod had Bumstead perform the next set with a more vertical body position. He utilized the same machine to target his tibialis muscles, along his shin bones, by hooking his foot under the lower lever and lifting his toes towards his shin. Bumstead worked with 25 pounds on this tibia-taxing exercise. 

Donkey Calf Raise

Finally, Bumstead finished off with donkey calf raises. 

“This is going to actually help give it a little more depth to your calf because it creates a little bit of a layer of musculature on the outer part of the front of your calf,” Rambod explained. “Jay [Cutler, four-time Mr. Olympia] had a really good tibialis.” 

Working in a bent-over position on the machine, Bumstead achieved a notable calf pump while working with a pair of 45-pound plates per side. He noted that he didn’t feel anything in his back as he wrapped up the final few reps of what was clearly an intense leg day. 

Chris Bumstead Hamstring-Focused Leg Workout Summary 

• Lying Leg Curl Machine 
• Standing Single-Leg Curl machine 
• Hip Abduction Machine
• Seated Leg Curl Machine 
• Belt Squat 
• Seated Calf Raise 
• Donkey Calf Raise 

Bumstead has already established a reputation as one of the preeminent bodybuilders in the world. Taking home the Classic Physique title for a fifth straight year would only further cement his status as one of the sport’s all-time greats. And with the way he’s been training in preparation for the 2023 Mr. Olympia, it would be a massive upset if he doesn’t walk away a winner again. 

Featured Image: Chris Bumstead / YouTube

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On July 28, 2023, Bumstead shared a video to his YouTube channel where he broke down a full day of eating as he continued preparing for the 2023 Olympia. It’s another intimate look at the process of an athlete at the top of his game, trying to keep his throne. The contest will take place on November 2-5, 2023, in Orlando, FL, where Bumstead will vie for his fifth consecutive Classic Physique title.

Here’s a complete overview of Bumstead’s latest “full day of eating” nutrition. Note: Bumstead did not provide exact metrics for every segment of his diet.

Meal 1

• Protein shake with two scoops of protein, one cup of blueberries, half a banana, Stevia sugar substitute, and 10.5 grams of metabolic supplement Sunfiber
• Ezekiel toast (sprouted wheat bread) with almond butter

Values: 797 calories, 87 grams of carbs, 80 grams of protein, 20 grams of fat

Meal 2

• 225 grams (8 ounces) of bison meat with 300 grams (1.5 cups) of potatoes mixed in a bowl

Values: 718 calories, 54 grams of protein

Meal 3

• 220 grams (7.8 ounces) of chicken and 250 grams (8.8 ounces) of white rice mixed with 15 grams (one tablespoon) of olive oil in a bowl

Values: 1,690 calories, 50 grams of protein

Meal 4

• Ezekiel bread
• 150 grams (5.3 ounces) of avocado, 4.5 ounces of wild tuna, albacore, 8 ounces of sirloin tip steak, and 200 grams (one cup) of boiled white rice

Values: 1,490 calories

Meal 5

• 230 grams (8.1 ounces) of steak, avocado dressing, and white rice mixed together

Total values: 3,700 calories, 370 grams of carbs, 300 grams of protein, and 115 grams of fat

Bumstead explained he usually has another shake five times a week, but at the time the video was recorded, he was on a rest day.

Bumstead’s nutrition is just one portion of what makes the current reigning king of the Classic Physique division. After overcoming an injury to win his latest title and focusing on his class, the athlete looks primed to continue his dynasty of dominance this November.

Featured image: @cbum on Instagram

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On July 10, 2023, YouTuber Chris Williamson shared an in-depth, two-hour-plus interview with Bumstead on his channel. The discussion covered a wide variety of subjects but most notably centered on how Bumstead fluctuates his all-important recovery process throughout the calendar year. Bumstead breaks down part of his consistent morning routine starting at 45:36, his thoughts on adequate recovery starting at 1:00:32, and a “champion mentality” beginning at 19:18 in the below video.

Even while accommodating a busy schedule that comes packaged with being a prolific bodybuilder, Bumstead maintained he tries to keep a few constants in his general morning routine. For one, cardio and breath work seem to be central focuses throughout the year. While Bumstead said he’d make slight adjustments here and there as they come, consistency is the name of the game for an athlete who wants to keep his Classic Physique throne.

A general set regimen seems to serve him well.

“Prep evolves, I’m very fluid,” Bumstead explained. My routines, depends on the time of the year, it’s just wherever I feel natural. I just kind of flow into that state … but in prep, I’ll wake up in the morning and usually do my breath work thing because I get sucked into that. At first I tried to do it for the mental health aspects and now it’s just to oxygenate my body before waking up doing cardio. After that I’ll usually sauna, cold tub, or combine it. Then cardio will be higher at that point and then I’ll go shower and eat.”

When it comes to optimizing his training and preparing his body for peak performance, Bumstead said he isn’t reinventing the wheel. Per the athlete, maximizing one’s output is about getting enough proper sleep no matter what, regardless of potential changes to one’s circadian rhythm.

“Sleep is probably the No. 1 thing,” Bumstead explained. “Whether it’s brain health, aging, or just high performance, sleep is one of the most important aspects anyone can have. You lose any bit of sleep you’re used to and your body just suffers more than you can even understand.” 

Bumstead also clarified that it’s essential to understand one’s personal training limitations.

At a certain point, going 100 miles per hour in the gym throughout the week might produce diminished returns. According to Bumstead, allowing the body appropriate rest and time away from dumbbells and barbells is just as important as regularly working out.

“At a point in my career when I was 21, I started to get more injuries, like adrenal fatigue almost, I trained six to seven days a week for three hours,” Bumstead said. “I felt like I needed to tone it back a bit … I noticed as I was pulling away from volume I actually started to progress more and feel better. Allowing myself to have more time to recover made me stronger.”

Beyond trying to win at all costs, Bumstead offered sound advice about success that could extend beyond the bodybuilding sphere. According to the superstar, he’s turned himself into a winner by wanting to triumph and accepting that sometimes he won’t always have ideal circumstances. Sometimes, he might be having a bad day, or he might not be feeling great.

In these moments, he chooses to plug away and work hard anyway.

This mentality of focusing despite any adversity might genuinely set Bumstead apart from his peers.

“… It’s accepting these fears, doubts I have, and everything that goes through my mind but regardless of that not quitting and not giving up on myself,” Bumstead said. “No matter how hard the time or what I’m going through, I’m still going to put in the same work regardless of how I feel. That’s a champion mentality.”

Featured image: @cbum on Instagram

The post Chris Bumstead Describes His Training Recovery Process appeared first on Breaking Muscle.

Bumstead has been open about his training, as shown in a recent YouTube video documenting a leg workout he took on with Christian Guzman, Bumstead’s business partner and occasional training partner.

The title of the video — “This Leg Day Really Sucked” — apparently expressed Bumstead’s feelings about the workout but, in strength sports, if a workout “sucks,” it can be a good thing in the long-run.

The intense training session took place at the Revive Gym in Stuart, FL, and it kicked off with Bumstead walking on a stepmill while facing backward, to warm-up. Walking backward can help target everything in the upper thighs, especially the glutes, while reducing knee strain.

Leg Extension

Bumstead began the lifting session with leg extensions, which are an effective way to isolate the quadriceps and warm-up the knees. You can also see that he isn’t wearing shoes, which is typical for the four-time champion. He has previously said that the unconventional habit helps him feel more stable on leg day and improves his mind-muscle connection.

At one point, the machine was loaded with a total of 134 kilograms (295 pounds) and Bumstead can be seen powering through 10 repetitions. Throughout the workout, Guzman followed Bumstead with his own sets.

How to Do It: Sit on a leg extension machine and place your legs behind the pad. Sit back on the seat and hold on to the handles. Lift the pad with your legs and flex your quads once your knees are close to the locked out position. Slowly return to the starting position and repeat.

Hack Squat

The second movement of the day was the hack squat. Bumstead performed a long range of motion, dropping deep into the hole with each rep. This technique places even more stress on the quadriceps muscles. The bodybuilder worked in the 10 to 15-rep range, ending with 245 kilograms (540 pounds) for six repetitions before quickly reducing the weight to 163 kilograms (360 pounds) for a drop set and completing seven additional reps.

How to Do It: Place your feet evenly on the foot platform and place your shoulders underneath the support pads. Once you feel solid and stable in position, lift the sled by straightening your knees and unlock the safety handles. Go as deep as you safely can into the bottom position — ideally achieve your hips below your knees. Drive your feet into the footplate and push yourself back to the starting position. Repeat for the desired reps and return the handles to their original location to lock the machine back into place.

Leg Press

The third quad-focused movement was the leg press. Bumstead explained that he has shifting his focus to use a relatively wider stance than in the past, to target his adductors (inner thighs) and outer quadriceps muscles. Bumstead worked up to a top set with 367 kilograms (810 pounds) and performed 10 reps, followed by a drop set down to 285 kilograms (630 pounds) where he did 15 more reps. He then has more weight removed, down to 204 kilograms (450 pounds) and he goes to failure with 20 agonizing repetitions.

How to Do It: Sit with your back firmly against the pad. Place your feet evenly on the footplate and push it forward to release the safety handles and take control of the sled. Bend your knees and lower the footplate as deep as you comfortably can. Keep you feet flat and press the sled back to the starting position. Repeat for the desired reps. Lock he sled into place with the safety handles.

Walking Lunge

The next movement of the workout was the dumbbell walking lunge. Bumstead was on marked turf with a pair of dumbbells. He focused on taking large steps forward and lunged down as close to the floor as possible. He then returned to a standing position and took his next step with the opposite foot. Only one set is performed on camera, but Bumstead later said they did two. As a spectator might expect, he was showing clear signs of exhaustion at this point in the workout.

How to Do It: Hold a dumbbell in each hand and stand tall. Take a step forward and lower your rear knee toward the floor, getting as low as you can. Push through your lead foot to return to a standing position and bring your back foot forward. Take your next step with the opposite foot and perform a repetition the same way. You’ve now done one rep for each leg. Repeat for the desired reps or distance you wish to complete.

Seated Calf Raise and Adductor Machine

The tail-end of the workout shifted the focus to the calves, specifically the soleus muscle. Bumstead performs a set of seated calf raises with one 20-kilogram (45-pound) plate. He then finishes the session on the adductor machine, to give even more attention to building his inner thighs, before calling it a day.

How to Do the Seated Calf Raise: Sit with your knees under the pads. Position your feet with your toes on the footplate and your heels hanging off. Push through your toes to contract your calves and lift the weight up to release the safety handle. Lower your heels as far as you safely can to stretch your calves. Drive through your toes to lift the weight as high as possible and maximally contract your calves. Briefly hold the top position. Repeat for the desired reps, but finish with a contraction so you can return the handle and lock the machine into place.

How to Do the Adductor Machine: Sit on the machine with the pads on your inner thighs. Release the weight so you have control of it. Squeeze your thighs together to bring the pads in as close as possible, ideally touching the pads together. Slowly release tension to allow your legs to spread out. Once you feel a stretch, repeat for the desired reps.

The full details of Bumstead’s intense leg workout weren’t shared in the video, but you can try a sample version of this workout by following the guide below:

Classic Physique Olympia-Style Leg Workout

• Leg Extension — 3 x12
• Hack Squat — 3 x 12-15
• Leg Press — 2 x 12-15, 1 x 12-15 followed by a double drop set to failure
• Walking Lunge — 2 x 12 per leg
• Seated Calf Raise — 2 sets to failure (20 or more repetitions)
• Adductors — 2 sets to failure (15 or more repetitions)

Featured Image: Chris Bumstead on YouTube

The post Chris Bumstead Endures Brutal Leg Session in the Offseason appeared first on Breaking Muscle.

On June 6, 2023, Bumstead posted a video to his YouTube channel where the athlete revealed he would be building a personal gym for himself. The reveal came as part of an overall Q&A where Bumstead also alluded to changes in his diet and his continued public openness about his anxiety.

One of the main tidbits of Bumstead’s Q&A featured the bodybuilder walking through a space he aims to have completed 18 to 20 weeks out from the 2023 Mr. Olympia, a timeline which he admits is fast approaching. The space is approximately 3,000 square feet — not as large as some commercial gyms, Bumstead acknowledges, but suitable for his own customized needs.

“This is the future home of the 2023, 2024, and beyond Olympia Prep series,” Bumstead explained. “The ‘Bum Lifting Club,’ if you will. My private little gym. Something everybody dreams of when you start working out, having your own gym. But even more so, having a private gym.” 

Beyond a reasonable ambition of wanting to have his own gym as one of bodybuilding’s faces, Bumstead offered up a simple rationale for the construction plans. Sometimes, he just wants more space to himself when it’s time to do things like pump his biceps.

It doesn’t appear it’ll only be exclusive to him, either.

“… During the day, it’ll be just me here if I want to train. Later at night, other people can come,” Bumstead clarified. “Being at Revive [Bumstead’s regular gym in Florida], a lot of people come to visit, a lot of people come from my work, and all this [expletive], and sometimes it’s hard to be there and be in the right mindset. It’s not my music playing, it’s this, that, whatever. It’s just being able to control the environment in here. So every day I just come in and I can set my own tone for the workouts. I think it’s something that’s really going to help me excel this year, into this prep.” 

When it comes to diet, Bumstead said he’s started to scale back. While he usually eats six meals a day, at this point in his nutritional schedule, the athlete is dialing himself back.

“I’ve touched briefly on it [nutrition] in my last video, but I used to always consistently push myself to eat six meals a day or at least five meals and a shake,” Bumstead started. “And now it’s reduced down to four meals and a shake. So I have breakfast, two meals at work, and then a shake, and then one meal before bed.”

This diet change seems to be more of a permanent shift than anything related to a progressive step in Bumstead’s 2023 Olympia planning, too.

“Because I’m still trying to get the same amount of protein content, like 260 grams of protein, I’ve just increased the amount of chicken, fish, or whatever I put in my meals.” Bumstead said. “Honestly, my digestion has been so much better. And not only that. A huge key to sleeping is not having a full belly when you go to bed … So I’m eating now an hour and a half, almost two hours, before I go to sleep.”

Beyond his goals on stage and in the gym, Bumstead has maintained a significant and honest temperament about his struggles with anxiety. Even as he prepares to vie for a fifth consecutive Classic Physique Olympia title later this year, Bumstead explained that his anxiety gives him a constant test he’s learning to deal with.

It’s another worthwhile perspective from a public face at the top of his field.

“I’m still [expletive] battling it,” Bumstead said. “Learning how to relax when it [anxiety] comes. Accept that it’s there and not be too hard on myself. Just understand that it’s part of life. Whatever I’m doing, there’s probably a reason it’s making me anxious, because it’s important to me or whatever. So, not beating myself up. And also, something that took me a long time to learn and still learning, is communicating about it …. If someone can be there and listen and show you love, empathy, compassion, you feel better again.” 

Featured image: @cbum on Instagram

The post Chris Bumstead is Building His Own Private Gym appeared first on Breaking Muscle.

One such session was held in Pittsburgh, PA during the weekend of May 12-13, 2023 where Lunsford guest posed at the IFBB Pittsburgh Pro contest. Bumstead shared footage of the back workout on his YouTube channel.

Lat Pulldown Machine

Both men began the session by focusing on isolating their lats with lat pulldown machine. They performed both reverse-grip and neutral-grip pulldowns on different sets. Rambod was placing emphasis on driving the scapulae and elbows back to get a greater contraction. Both athletes also used slow tempos with their reps, increasing the time under tension. They were staying in the 10-12 rep range for each set. Rambod instructed Bumstead to hold the contracted portion for up to five seconds at the end of one set.

Why Do It: The lat pulldown focuses on the lats as well as the upper back. Using an overhand grip may recruit more of the upper back muscles, while an underhand grip may shift the focus to more of the lower lats and biceps. The neutral-grip can be used to isolate the lats with minimal biceps involvement.

How to Do It: Grab the handles with your preferred grip and sit on the seat of the machine with your knees secured under the pads. Get a stretch at the top before beginning the first rep. With control, drive your elbows down and back as you pull the handles down towards your chest. You can allow your upper body to come back slightly, but don’t use momentum to pull the weight down. Pull in as close to your body as possible and hold this position briefly before allowing the handles to return to the starting position under control. Repeat for the desired reps.

T-Bar Row

Next up was an old-school bodybuilding movement — the T-bar row. A barbell was placed in a corner of the gym while Lunsford stood at the opposite end with a V-handle in his hands. Both men started with three 25-kilogram (55-pound) plates on the barbell, and they eventually added a fourth. Only two sets were shown for each athlete.

Why Do It: This exercise is a basic mass-builder for the upper back. You get the feel of free weights, even though the non-weighted end of the bar is wedged or locked into position.

How to Do It: Once weight is on the barbell with the opposite end secured in a landmine unit, straddle the bar and place the V-handle underneath it so you can hold the handle with each hand. Bend at the hips while keeping your back straight. Lift the handles so the weighted end of the bar comes up off the floor. While maintaining the bent-over position, pull the bar up toward your chest to contract your lats and upper back. Slowly lower the barbell back to the floor, without letting it rest on the ground, and repeat for the desired reps.

Seated Cable Row

Bumstead started the third movement of the session when he did his first set of seated cable rows with a neutral grip. They were pulling the handle to the middle of their torsos to emphasize the upper back, but their execution of the reps were still slow and controlled. Rambod encouraged them to feel the muscles working with each individual rep.

Why Do It: This promotes thickness and detail in the upper back, which both men will showcase on-stage in back-double biceps poses during mandatory callouts or during various back poses in their individual routines.

How to Do It: Place your feet on the foot pad and sit on the bench while holding the handles. You should be able to stretch forward when lowering the handle without the pinned weight touching the stack. Keeping a straight back and slightly bent legs, pull the handle in toward your torso. Squeeze the upper back and hold the contracted position before lowering the pinned weight back toward the stack. Once you feel a stretch in your upper back, repeat for the next rep. Your upper body should move slightly, but you shouldn’t use momentum to pull the weight in. Keep a neutral neck position throughout the set.

Chest-Supported Two-Dumbbell Row

The fourth exercise of the day was first movement to use dumbbells. Both Bumstead and Lunsford placed themselves on an incline bench, chest down, and rowed the dumbbells up using an overhand grip. They allowed their elbows to flare out to emphasize the rear delts and upper back muscles. Rambod focused on their range of motion by having them stretch and lower the dumbbells as close as possible to the floor before beginning the next rep. 

Why Do It: This free weight movement hits the upper back and forces you to work each side independently to maintain stability and control of the weight. Doing this on a bench decreases the possibility of using momentum or cheating the exercise.

How to Do It: Place dumbbells near the head end of the bench. Straddle the bench and place your feet wide on the floor for balance. Place your chest on the bench and use your arms to secure the dumbbells. Pull the dumbbells toward your upper body while keeping yourself connected to the bench. When you feel the contraction of your upper back, slowly lower the weights towards the floor. Once you feel a stretch, begin the next rep.

The video concluded with footage of Bumstead saying some words on stage at the Pittsburgh Pro contest before brief clips of Lunsford’s guest posing was shown.

Not all details of this workout’s were shared, but you can try these movements for yourself by following the sample workout below.

Sample Back Workout

Lat Pulldown — 4 x 8-12

T-Bar Row — 3 x 10-12

Seated Cable Row — 3 x 10-12

Chest-Supported Two-Dumbbell Row — 3 x 10

Both Bumstead and Lunsford will compete in their respective divisions at the 2023 Olympia Weekend in Orlando, FL on the weekend of Nov. 2-5. Bumstead will aim to win his fifth consecutive Classic Physique Olympia title while Lunsford, now a Men’s Open competitor, looks to improve upon his second-place finish at the 2022 edition by overcoming current Mr. Olympia Hadi Choopan.

Featured Image: @cbum on Instagram

The post Chris Bumstead and Derek Lunsford Go Heavy on Back Day with Hany Rambod appeared first on Breaking Muscle.

On Mar. 23, 2023, the National Physique Committee (NPC) organizers of the 2023 Pittsburgh Pro revealed who will be guest posing during this year’s competition the weekend of May 12-13. Here is an overview of big names who are expected to show off an early spring look at their physique with nothing tangible on the line:

2023 Pittsburgh Pro Guest Posing Athletes

• Derek Lunsford — 2022 Mr. Olympia runner-up
• Nick Walker — 2022 Olympia third-place finisher
• Samson Dauda — 2023 Arnold Classic (AC) winner
• Mamdouh “Big Ramy” Elssbiay — Two-time Mr. Olympia (2020-2021)
• Shaun Clarida — Two-time 212 Olympia winner (2020, 2022)
• Hunter Labrada
• Rafael Brandao

Reigning four-time Classic Physique Olympia champion (2019-2022) Chris Bumstead has also been announced to make a special appearance, but he is not expected to guest pose.

Save for the defending Mr. Olympia, Hadi Choopan, this list of guest posers at the latest Pittsburgh Pro is arguably a laundry list of potential contenders for the next Mr. Olympia title. There could always be an unexpected dark horse making a run out of the blue, but one of these names (with Choopan included) will likely be the 2023 Olympia victor.

Assuredly, there is no shortage of storylines leading into this first look at most of the main 2023 Mr. Olympia slate.

For Lunsford, after successfully transitioning from the 212 division, the athlete will now likely be pulling out all the stops to win his first Mr. Olympia title. Taking home a runner-up in his first Men’s Open try might have only been the start of a fruitful career in the top bodybuilding class. When it comes to Walker, “The Mutant” has submitted relatively disappointing performances of late. Two consecutive podium results at the 2022 Olympia and 2023 AC are nothing to sneeze at, but Walker expected to win. That makes what he brings to the stage in Orlando potentially even more exciting.

Elssbiay returns to guest pose at the Pittsburgh Pro after skipping the 2022 iteration. The former two-time Olympia champion has recently dipped a bit, performance-wise, and could be using the Pittsburgh Pro as a way to build some momentum heading into another Olympia appearance in the fall. Dauda surprised the bodybuilding world with his new AC title, but some established icons don’t think any coming victories will be much of a shock anymore. He’s undoubtedly seemed to establish himself as a household name.

Finally, amongst the main pantheon featured at the Pittsburgh Pro, Clarida will likely just be moonlighting guest posing among Men’s Open contenders as he pushes for a 212 Olympia title record. It doesn’t appear “The Giant Killer” will be slaying any of the athletes on stage in a primary competition any time soon. As for Labrada, after finishing in seventh place at the 2022 Olympia, he didn’t seem to be contending well with the outside noise. The athlete has been planning a streamlined physique in 2023, which he might show a glimpse of in the early stages in May.

At the time of this article’s publication, it is unclear what role Bumstead plans to play at the Pittsburgh Pro given that he isn’t guest posing. However, having another superstar on hand is always welcome by fans.

From a competitive perspective, nothing meaningful is on the line for any of these dynamos at the 2023 Pittsburgh Pro. They are merely there to partly provide a public update on their training progress while fulfilling IFBB appearance “obligations” of sorts. That said, seeing the current elite mix of Men’s Open bodybuilders is one rousing way to stir up debate and draw attention before they actually duke it out on stage later this year.

Featured image: @npcifbbpropittsburgh on Instagram

The post Derek Lunsford, Nick Walker, And Other Men’s Open Stars Will Guest Pose at 2023 Pittsburgh Pro appeared first on Breaking Muscle.

On Jan. 27, 2023, Bumstead posted a video to his YouTube channel where he made an effort to outline his present competitive mindset. In the process, before he even considers a division change or appearing in contests, the athlete maintained that his mission for the foreseeable future is adding more Olympia titles to his trophy case.

Despite his dominance in the Classic Physique division, Bumstead doesn’t feel like he’s a class above his peers. According to the athlete, his current schedule allows him to go full throttle for recovery and subsequent Olympia training. That, in turn, affords him the advantage he feels is needed to get Olympia wins.

Whereas if Bumstead were to put himself out there for a competition like the AC, he noted it would disrupt the successful rhythm he’s established.

” … Because I won the Olympia, I qualify [to compete in the Olympia contest] for life,” Bumstead explained. “I think that puts me at a huge advantage because I can then take three months off [post-Olympia] to really give my body a break, recover and relax, and then I can get into my off-season, slowly ease into it and make the changes and growth that I need to, and then I can start prep. Then, I don’t have to worry about other shows in between.”

If Bumstead ever worked for a solid showing at the AC, it would reduce his recovery time and potentially hamper his Olympia chances. The athlete would only really have roughly one month of rest after the AC before jumping back into Olympia-focused training and nutritional plans.

Until further notice, that doesn’t appear to be a sacrifice Bumstead is willing to make. He’s involved in his bodybuilding endeavors to create an Olympia legacy alone.

“[Doing the AC] would give me a month to recover, a month off-season, and then I’d be into a three-month prep [for the Olympia]. I would just be in that cycle super-quick with no downtime, and I really want my body to stay young, rested, and youthful,” Bumstead elaborated. “I don’t want to start looking old, tired, beat-up, and injured on stage. All I want to do is win Olympias. That’s the legacy I’m trying to build right now. The Arnold [Classic] is not my priority.”

For what might be the first time in 2023, Bumstead has made his upcoming journey explicitly clear. He wants to extend his reign at the top of the Classic Physique division, with any non-Olympia ambitions being unimportant. For Bumstead, it appears that he wants to continue meticulously refining and polishing the competitive plan that’s been shown to work.

Featured image: @cbum on Instagram

The post Chris Bumstead: “All I Want to Do is Win Olympias.” Quashes Any Arnold Classic Rumors appeared first on Breaking Muscle.