Chris Bumstead has officially wrapped up his bulking phase for the 2023 Olympia. To mark the milestone, Chris Bumstead’s shared a detailed back workout video on his YouTube channel. The session featured expert guidance from his coach, Hany Rambod.
Over the years, Bumstead has helped redefine the Classic Physique division. He currently holds four consecutive Olympia titles, dominating the category from 2019 to 2022. Now 28, the Canadian champion continues to lead the division while also reflecting on what comes next.
Lately, talk has intensified about a possible move to the Men’s Open division. Bumstead has always been cautious about the risks, especially regarding health. Still, he recently hinted that with a year of focused training, he believes he could crack the top 15 at Mr. Olympia.
Until then, Classic Physique remains his home. The journey has taught him discipline, grit, and how to manage the intense pressure of staying at the top. Importantly, Bumstead also uses his platform to highlight the health dangers in bodybuilding, especially around steroid use. With the 2023 Olympia approaching, he’s more determined than ever to secure a fifth straight title.
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Chris Bumstead’s Back Day Workout Breakdown
As Chris Bumstead’s preparation for the 2023 Olympia intensifies, he has adopted a rigorous training regimen: a three-day-on, one-day-off, followed by another three-day-on schedule. The curtain rises on this rigorous cycle with a quad-focused session, cascading into a combination of push and pull exercises. The subsequent training trio emphasizes shoulders, hamstrings, and arms, each allocated its own dedicated day.
In a recent glimpse into his intense routine, CBum took to YouTube to share a session dedicated to pulling exercises, executed under the meticulous supervision of his head coach, Hany Rambod. Let’s delve into the specifics of this high-octane workout.
Neutral Grip Lat Pulldown
The session was flagged off with an enthused Bumstead taking on the close neutral grip lat pulldown. This variation, a deviation from the standard lat pulldowns, is renowned for its intensified focus on the rhomboids, with the added advantage of bicep and forearm engagement.
The seasoned Coach Rambod, always a stickler for precision, accentuated the importance of a curved back throughout the exercise. Bumstead’s methodology was clear: deliberate, controlled motions, paired with a moment’s pause at the nadir of every repetition. Such an approach ensures sustained muscle tension, a critical element in optimizing hypertrophy.
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Mastering the Art of Pull-Ups
Transitioning next to the classic pull-up, Rambod directed Bumstead through this compound bodyweight movement, celebrated for its dual benefits of muscle augmentation and functional fortification.
While the assisted version of pull-ups is favored by many in the bodybuilding realm to curtail momentum, Bumstead, with his imposing stature, opted for the unassisted variant. Rambod’s admiration for Bumstead’s performance was palpable, especially given the sheer volume of repetitions the champion managed.
Diving into Bent Over Barbell Rows
Pivoting from vertical pulls that sculpt a broad back, the duo transitioned to bent-over reverse grip barbell rows. As Coach Rambod elucidated the rationale behind this choice, he emphasized:
“Let’s start getting into that reverse grip, the stuff that we were working on last year. That’s right, to thicken up that back. So let’s do a reverse grip row.”
Grip Variations in Bent Over Barbell Rows
Chris Bumstead, the renowned Canadian bodybuilder, opted for lifting straps, seamlessly removing grip strength as a possible hindrance. With determination, he executed several sets using the reverse grip before transitioning to the conventional grip for subsequent sets. Then, he smoothly transitioned to another rowing variant.
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Incline Bench Dumbbell Rows: Gravity’s Assist
This ingenious incline variation capitalizes on gravitational forces. With the body angled downwards on the incline bench, momentum and extraneous muscle assistance are nullified, compelling the back muscles to bear the brunt of the workload. Bumstead’s commitment to the craft was evident as he powered through these rows, targeting the back muscles before proceeding to his next exercise.
High Rows: A Confluence of Muscle Activation
The Panatta Super high row machine’s unique movement pattern primes it for synchronized engagement of the rhomboids, teres major, trapezius, and the latissimus dorsi muscles. Bumstead, with his unwavering intensity, pushed through this exercise, further stimulating his back before moving to the subsequent drill.
Standing Cable Pullovers: The Isolation Game
Diverging from predominantly compound back movements, the cable pullovers provide a rare isolation exercise potent for back development. With meticulous form and focus, Bumstead rolled out several sets, priming himself for the last back-centric movement.
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Hyperextensions: Lower Back Spotlight
Having engaged the upper and mid-regions of his back, attention shifted to the lower back. Typically reserved for his hamstring-centric days, Coach Rambod prompted Bumstead to incorporate hyperextensions into this regimen. Heeding his coach’s directives, CBum executed three to four sets to round off the back training.
Seated Calf Raises: A Parting Shot
Concluding the exhaustive session, Bumstead treated his calves to some dedicated work, ensuring a holistic workout experience.
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In reflection, Bumstead’s back-centric session encompassed the following exercises:
- Close Neutral Grip Lat Pulldown
- Pull-Ups
- Bent Over Rows
- Incline Bench Dumbbell Rows
- High Rows
- Banded Cable Pullovers
- Hyperextensions
- Seated Calf Raises
After evaluating Chris’s current state and the strides he’s made, it’s essential we chart a targeted path forward for the rest of the Olympia preparation. Every workout, every exercise, and every rep serves a purpose. Our training is not about instant results; it’s about sustainable and progressive gains. We’re looking at the long game, ensuring Chris’s growth is consistent and retains the quality that the Classic Physique division demands. His dedication, combined with the right strategy, will ensure he presents his best self at the Olympia 2023.
“We got done doing an amazing back workout because we were able to get mind-muscle connection because it’s all about time under tension, mind-muscle connection and not just throwing around heavy stupid weights. So you’ve got to be really smart about your training.”
Coach Rambod is spot on. It’s not about chasing short-term progress or getting caught up in the moment. Every session, every lift is a building block towards that ultimate goal. It’s about understanding your body, trusting the process, and remaining patient. We’re crafting an Olympia-winning physique, not just for a single event but for a legacy in the Classic Physique division
“Form and then intensity! Perfect the form and then you can add intensity.”
Rambod responded:“Then you can add weight as you’re able to get stronger instead of just trying to do it all backwards. You go heavy, your form’s falling apart, you’re more likely to get hurt and you’re not gonna be able to grow.”
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Bumstead Hints at a Foray into Men’s Open Division
In the world of individual sports, it’s a rarity for an athlete to achieve the mantle of a ‘dominant champion’. When they do, the anticipation and clamor from enthusiasts and experts alike is palpable. They yearn to witness such athletes stretch their prowess into uncharted territories or divisions. Chris Bumstead stands tall as one such luminary in bodybuilding, and speculations about his possible entry into the Men’s Open division have been rife.
During a rigorous back workout session, the inquisitive Coach Rambod couldn’t resist asking Bumstead about any prior experience in the Men’s Open. With a mischievous glint in his eyes and a hint of a grin, Bumstead replied:
“Well, I haven’t taken a dive into the Men’s Open waters just yet… but the future’s a mystery, isn’t it?”
“In Open? No. Until this year!”
Hany Rambod tried to decipher the meaning behind the champ’s response and exclaimed:“Secrets!”
Chris Bumstead, a luminary in the bodybuilding world, has previously signaled a finite tenure in the competitive arena. He’s candidly voiced two potential curtains to his illustrious career – either a handful more Olympia victories or any detriments to his long-term health stemming from the demanding bodybuilding lifestyle. This leaves enthusiasts wondering about the longevity of Bumstead’s reign.
Yet, amid this potential brevity, the possibility of Bumstead exploring the Men’s Open division looms as an exciting prospect. Will the reigning champion take the leap?
For an intimate glimpse into his training regimen and hints at his future plans, you can delve into the full workout video on Chris Bumstead’s official YouTube channel:
Overview
Ahead of the 2023 Olympia, Chris Bumstead concludes his bulking phase, showcasing a back workout on YouTube under coach Hany Rambod. Bumstead, a four-time Classic Physique Olympia champion, is at the zenith of the division at 28. Amidst speculations, the reigning champion has hinted at potentially transitioning to the Men’s Open division. His rigorous training routine embodies his dedication, while recent interactions with Coach Rambod further tease a possible divisional shift. The bodybuilding community remains on tenterhooks, awaiting his next steps and decisions for the future.
Featured Image – Chris Bumstead’s Back Training Workout Strategy: Crafting a Stone-Carved Back for the 2023 Olympia – Credit:@Chris Bumstead (Instagram & YouTube)
