If you’re a bodybuilding fan and comply with aggressive bodybuilding intently, you most likely know the whole lot about Chris Bumstead. For everybody else, here’s a fast primer:

Chris Bumstead is a Canadian IFBB Pro bodybuilder and has gained the coveted Classic Physique Olympia title for 3 consecutive years (2019, 2020, and 2021), making him the winningest Classic Physique Olympia bodybuilder of all time. 

CBum is without doubt one of the hottest bodybuilders of our technology. It’d be secure to say he would outshine Open division bodybuilders and Mr. Olympia champs like Big Ramy and Brandon Curry in a recognition contest. 

Bumstead’s Olympia-winning physique could be credited to his exhausting work, grit, willpower, and Greek god-like genetics. However, the Canadian star bodybuilder has to sort out a fair proportion of well being issues to attain his golden period aesthetics. 

Bumstead contracted the dreaded COVID-19 quickly after profitable the 2021 Classic 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 Classic Physique Olympia champ suffers from IGA Nephropathy—an autoimmune kidney dysfunction that happens when an antibody referred to as immunoglobulin A (IgA) builds up in your kidneys. It ends in 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 weight loss program movies on social media with insightful tips and hacks that may assist his followers fast-track their beneficial properties. 

Chris Bumstead Stats

  • Name: Christopher Adam Bumstead
  • Nickname: CBum
  • D.O.B: Feb. 2, 1995 
  • Birthplace: Ottawa, Ontario, Canada
  • Height: 6’1” 
  • Weight: 225 kilos 
  • Chest: 51″ (130 cm)
  • Waist: 30″ (76 cm)
  • Bicep: 20″ (51 cm)

Chris Bumstead Training Principles

Bumstead abides by the next exercise ideas to get the perfect bang for his buck:

Chris Bumstead / Instagram

1. Don’t Be Scared of Volume

Many bodybuilders reduce their exercises quick 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. However, Bumstead doesn’t maintain himself again within the health club and continues till he has annihilated his muscle tissue. 

Furthermore, he makes use of progressive overload to ignite new muscle development. The progressive overload approach entails growing the load utilized in each successive set. 

Related: Muscle Development With Progressive Overload – The Concept You Must Know To Grow!

2. Use Advanced Training Principles

CBum makes use of superior coaching ideas like supersets and dropsets to spike the depth of his exercises and obtain optimum muscle fiber recruitment. 

Must Read: The 25 Best Joe Weider Training Principles and Methods

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 potential. 

4. Listen To Your Body

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 essential changes to his exercise. 

Check Out: How to Become a Bodybuilder — Explained!

Chris Bumstead Workout Program

Unlike most social media influencers, Bumstead follows an old-school coaching fashion, that 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. In this text, we share CBum’s newest exercise program, as seen on his channel. 

Chris Bumstead Leg Workout

Here is the exercise Bumstead makes use of to construct a girthy decrease physique:

Warm-up

Quads and Hamstrings exercise

Calves

Chris Bumstead Shoulder Workout

Bumstead pushes his limits in each exercise. When feeling sturdy, he doesn’t draw back from trying a PR, even when he’s closing in on a present. Given under is CBum’s shoulder routine:

Chris Bumstead Arm Workout

CBum has quick biceps, which requires him to hit his higher arm with excessive depth and quantity to realize massive and full-looking arms. On the opposite hand, his quick biceps intensify his biceps peaks. Here is an arm exercise Bumstead follows to construct his weapons:

Chris Bumstead Chest Workout

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 attain 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 Side Chest Pose
Chris Bumstead / Instagram

Chris Bumstead Back Workout

Bumstead has beforehand admitted that he lagged within the again division. At the 2021 Olympia presser, CBum claimed he had gained 10 kilos in his again and introduced a greater package deal. His beneficial properties had been evident as quickly as he turned towards the viewers. Given under is his brutal again exercise for a thick V-taper:

Chris Bumstead Rest 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 normally 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.

Related: 8 Ways to Speed Up Recovery After Training

Chris Bumstead Diet Program

Since Bumstead is a aggressive bodybuilder and suffers from an autoimmune dysfunction, he takes his weight loss program very critically. He follows a bulking and shredding weight loss program, relying on the time of the 12 months. 

CBum Bulking Diet

Here is the weight loss program CBum used to get better after he misplaced eight to 10 kilos after contracting novel coronavirus:

Meal 1: Breakfast 

  • Organic 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 Total: 985 energy (70 grams of protein)

Meal 2: Lunch

  • Ground turkey (185 grams): 274 energy 
  • Boiled white rice (300 grams): 390 energy
  • Olive oil (15 grams): 133 energy 

Lunch Total: 796 energy

“I was eating like 350 grams of rice, and it was kind of hard to eat. So I decided to put olive oil in and a little bit less rice. It honestly helped a lot with my digestion, and it also helped with my energy. If I ate 400 grams of rice, I’d be falling asleep.”

Chris Bumstead Diet
Chris Bumstead / Instagram

Meal 3: Pre-Workout Meal

  •  A pre-made frozen steak meal (seven ounces of steak and a couple of.5 cups of candy potato): 700 energy

Pre-Workout Total: 700 energy

Meal 4: Post-Workout Meal

  • Brown rice elbow pasta (Tinkyada, 180 grams): 668 energy 
  • Ground beef (100 grams): 179 energy 
  • Ground turkey (100 grams): 148 energy 
  • Marinara sauce tomato (STEFANO, 250 ml): 160 energy 

Post-Workout Total: 1,154 energy + 340 calorie snack

Meal 5: Dinner

  • Ground turkey (120 grams): 244 energy 
  • Boiled white rice (290 grams): 377 energy

Dinner Total: 621 energy

Chris Bumstead’s Bulking Diet Daily Macros

  • Calories: 5,203
  • Carbs: 666 grams
  • Fat: 156 grams
  • Protein: 290 grams

Related: Chris Bumstead shares what his Full Day of Eating for Bulk seems like.

CBum Shredding Diet

Bumstead pulls the reins on his caloric consumption as he will get nearer to a contest. Given under is the weight loss program the Canadian bodybuilder used to bag his third Classic Physique Olympia title:

Meal 1: Breakfast 

  • Oatmeal with blueberries and chocolate-flavored protein powder

“This is as simple as it gets. I like to make my oats on the stovetop because I find I get more volume.”

Meal 2 (Rest Day)

  • Stir-fry consisting of rooster breast, white rice (as much as 250 grams), broccoli, and inexperienced greens 

Meal 2 (Post-Workout)

  • Protein shake and rice muffins

Meal 3 (Pre-Workout)

  • A bowl of floor turkey 
  • Diced candy potato

Meal 4 (Pre-Workout)

  • Whitefish 
  • White rice
  • Air-fried cabbage
  • Sautéd asparagus

“It’s probably the least appetizing meal, but it’s 200 grams of fish, 280 grams of rice with more volume, so, delicious.”

Meal 5 (Dinner)

  • Air-fried salmon
  • White rice 
  • Purple cabbage

“This is my main meal where I have a lot of fats. Same as the end of the day, I have 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)

Check Out Chris Bumstead’s Complete 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 weight loss program packages whereas switching from the low season to prep mode. 

In this text, we’ve pulled the curtain on CBum’s bodybuilding routine and the whole lot you want to know to construct and preserve a physique just like the three-time Classic Physique Olympia champ. Now, suck it up and prepare to hit that palms behind the top vacuum pose. 

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