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:
- Wide Neutral Grip Lat Pulldown
- Incline Dumbbell Rows
- One Arm Chest Supported Rows
- Seated Rows
- Reverse Grip Lat Pulldowns
- Banded Bent Over Straight Arm Pulldowns
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:
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