For those who’re a bodybuilding fan and comply with aggressive bodybuilding carefully, you in all probability know all the pieces about Chris Bumstead. For everybody else, here’s a fast primer:
Chris Bumstead is a Canadian IFBB Professional bodybuilder and has gained the coveted Basic Physique Olympia title for 3 consecutive years (2019, 2020, and 2021), making him the winningest Basic Physique Olympia bodybuilder of all time.
CBum is without doubt one of the hottest bodybuilders of our era. It’d be secure to say he would outshine Open division bodybuilders and Mr. Olympia champs like Huge Ramy and Brandon Curry in a reputation contest.
Bumstead’s Olympia-winning physique will be credited to his exhausting work, grit, dedication, and Greek god-like genetics. Nevertheless, the Canadian star bodybuilder has to deal with a justifiable share of well being issues to realize his golden period aesthetics.
Bumstead contracted the dreaded COVID-19 quickly after profitable the 2021 Basic Phyqiue Olympia title and needed to quarantine himself and halt coaching for a fortnight. He reportedly misplaced roughly eight to 10 kilos throughout his sickness.
The reigning Basic Physique Olympia champ suffers from IGA Nephropathy—an autoimmune kidney dysfunction that happens when an antibody known as immunoglobulin A (IgA) builds up in your kidneys. It leads to native irritation that, over time, can hamper your kidneys’ capability to filter waste out of your blood. CBum revealed he makes use of stem cell remedy to repair his autoimmune dysfunction.
CBum is without doubt one of the most clear and humble bodybuilders. He goes the additional mile and shares his exercise and eating regimen movies on social media with insightful ideas and hacks that may assist his followers fast-track their positive aspects.
Chris Bumstead Stats
- Title: Christopher Adam Bumstead
- Nickname: CBum
- D.O.B: Feb. 2, 1995
- Birthplace: Ottawa, Ontario, Canada
- Peak: 6’1”
- Weight: 225 kilos
- Chest: 51″ (130 cm)
- Waist: 30″ (76 cm)
- Bicep: 20″ (51 cm)
Chris Bumstead Coaching Rules
Bumstead abides by the next exercise rules to get the most effective bang for his buck:
1. Don’t Be Afraid of Quantity
Many bodybuilders reduce their exercises brief as they really feel pushing too exhausting within the health club can result in overtraining. Overtraining features a shock to the central nervous system and makes you hit a plateau. Nevertheless, Bumstead doesn’t maintain himself again within the health club and continues till he has annihilated his muscle groups.
Moreover, he makes use of progressive overload to ignite new muscle progress. The progressive overload method includes rising the burden utilized in each successive set.
Associated: Muscle Growth With Progressive Overload – The Idea You Should Know To Develop!
2. Use Superior Coaching Rules
CBum makes use of superior coaching rules like supersets and dropsets to spike the depth of his exercises and obtain optimum muscle fiber recruitment.
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3. Go For PRs
Performing the identical workouts utilizing the identical weights, reps, and units is without doubt one of the quickest methods of hitting a plateau. Bumstead pushes the envelope by trying private bests when and the place doable.
4. Hear To Your Physique
CBum doesn’t mindlessly comply with a coaching program. If he isn’t snug with an train or the quantity of weight on the bar, he makes needed changes to his exercise.
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Chris Bumstead Exercise Program
In contrast to most social media influencers, Bumstead follows an old-school coaching model, which means he goes exhausting and heavy each time he’s within the health club.
The Canadian native routinely shares his exercises on his YouTube channel. On this article, we share CBum’s newest exercise program, as seen on his channel.
Chris Bumstead Leg Exercise
Right here is the exercise Bumstead makes use of to construct a girthy decrease physique:
Heat-up
Quads and Hamstrings exercise
Calves
Chris Bumstead Shoulder Exercise
Bumstead pushes his limits in each exercise. When feeling sturdy, he doesn’t shrink back from trying a PR, even when he’s closing in on a present. Given beneath is CBum’s shoulder routine:
Chris Bumstead Arm Exercise
CBum has brief biceps, which requires him to hit his higher arm with excessive depth and quantity to achieve huge and full-looking arms. Alternatively, his brief biceps intensify his biceps peaks. Right here is an arm exercise Bumstead follows to construct his weapons:
Chris Bumstead Chest Exercise
The Candian bodybuilder is a Smith machine fan and incorporates it in most of his exercises. CBum makes use of the next machine-only routine to realize a pec-ripping pump:
- Incline Press on Smith Machine: 3 x 12-15
- Seated Cable Fly: 3 x 12-15
- Incline Machine Press: 3 x 10
- Pec Deck Fly: 3 x 12-15
Chris Bumstead Again Exercise
Bumstead has beforehand admitted that he lagged within the again division. On the 2021 Olympia presser, CBum claimed he had gained 10 kilos in his again and introduced a greater bundle. His positive aspects had been evident as quickly as he turned towards the viewers. Given beneath is his brutal again exercise for a thick V-taper:
Chris Bumstead Relaxation Day
The Canadian bodybuilder doesn’t flip right into a sofa potato on his relaxation days. He does some type of cardio on his non-training days to make sure optimum metabolism. CBum often does low-intensity, fasted cardio within the morning, together with 20 minutes on the bike or a 30-minute stroll on the treadmill or Stairmaster.
Associated: 8 Methods to Pace Up Restoration After Coaching
Chris Bumstead Eating regimen Program
Since Bumstead is a aggressive bodybuilder and suffers from an autoimmune dysfunction, he takes his eating regimen very severely. He follows a bulking and shredding eating regimen, relying on the time of the yr.
CBum Bulking Eating regimen
Right here is the eating regimen CBum used to get better after he misplaced eight to 10 kilos after contracting novel coronavirus:
Meal 1: Breakfast
- Natural bagels, cinnamon raisin remix (Dave’s killer bread, 2 toasted bagels): 540 energy
- Ghee butter, Himalayan pink salt (4th & coronary heart, 5 tsp): 225 energy
- Vanilla oatmeal cookie iso-protein dietary complement (CBUM, 2 scoops): 220 energy
Breakfast Complete: 985 energy (70 grams of protein)
Meal 2: Lunch
- Floor turkey (185 grams): 274 energy
- Boiled white rice (300 grams): 390 energy
- Olive oil (15 grams): 133 energy
Lunch Complete: 796 energy
“I used to be consuming like 350 grams of rice, and it was type of exhausting to eat. So I made a decision to place olive oil in and slightly bit much less rice. It truthfully helped lots with my digestion, and it additionally helped with my power. If I ate 400 grams of rice, I’d be falling asleep.”
Meal 3: Pre-Exercise Meal
- A pre-made frozen steak meal (seven ounces of steak and a pair of.5 cups of candy potato): 700 energy
Pre-Exercise Complete: 700 energy
Meal 4: Publish-Exercise Meal
- Brown rice elbow pasta (Tinkyada, 180 grams): 668 energy
- Floor beef (100 grams): 179 energy
- Floor turkey (100 grams): 148 energy
- Marinara sauce tomato (STEFANO, 250 ml): 160 energy
Publish-Exercise Complete: 1,154 energy + 340 calorie snack
Meal 5: Dinner
- Floor turkey (120 grams): 244 energy
- Boiled white rice (290 grams): 377 energy
Dinner Complete: 621 energy
Chris Bumstead’s Bulking Eating regimen Each day Macros
- Energy: 5,203
- Carbs: 666 grams
- Fats: 156 grams
- Protein: 290 grams
Associated: Chris Bumstead shares what his Full Day of Consuming for Bulk appears to be like like.
CBum Shredding Eating regimen
Bumstead pulls the reins on his caloric consumption as he will get nearer to a contest. Given beneath is the eating regimen the Canadian bodybuilder used to bag his third Basic Physique Olympia title:
Meal 1: Breakfast
- Oatmeal with blueberries and chocolate-flavored protein powder
“This is so simple as it will get. I wish to make my oats on the stovetop as a result of I discover I get extra quantity.”
Meal 2 (Relaxation Day)
- Stir-fry consisting of rooster breast, white rice (as much as 250 grams), broccoli, and inexperienced greens
Meal 2 (Publish-Exercise)
- Protein shake and rice muffins
Meal 3 (Pre-Exercise)
- A bowl of floor turkey
- Diced candy potato
Meal 4 (Pre-Exercise)
- Whitefish
- White rice
- Air-fried cabbage
- Sautéd asparagus
“It’s in all probability the least appetizing meal, however it’s 200 grams of fish, 280 grams of rice with extra quantity, so, scrumptious.”
Meal 5 (Dinner)
- Air-fried salmon
- White rice
- Purple cabbage
“That is my most important meal the place I’ve loads of fat. Identical as the top of the day, I’ve some nut butter.”
Meal 6 (Snack)
- Mug Pudding (a scoop of chocolate peanut butter protein powder, a small quantity of water, and 30 grams of nut butter)
Verify Out Chris Bumstead’s Full Profile!
Wrapping Up
Chris Bumstead is without doubt one of the most constant bodybuilders within the trade. He makes minor changes to his coaching and eating regimen applications whereas switching from the low season to prep mode.
On this article, we’ve pulled the curtain on CBum’s bodybuilding routine and all the pieces you’ll want to know to construct and preserve a physique just like the three-time Basic Physique Olympia champ. Now, suck it up and prepare to hit that fingers behind the top vacuum pose.