Five-Time Classic Physique Olympia Victor Chris Bumstead Reveals an Intense Back Workout!
Trust us when we say Chris Bumstead’s back training routine is no joke; expect substantial back strain. Honestly, it wouldn’t live up to expectations unless we’re practically crawling out of the gym by the end of the five-time Mr. Olympia Classic Physique winner’s workout.
Achieving a V-taper isn’t as simple as it sounds. Your back is the second largest muscle group after your legs. An effective back workout session can be just as, if not more, demanding than leg day. Comprehensive development requires targeting the back from all angles.
Discover More: Chris Bumstead Discusses the Use of Steroids
Chris Bumstead’s Profile
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- Full Name: Christopher Adam Bumstead
- Alias: CBum
- Date of Birth: February 2, 1995
- Birthplace: Ottawa, Ontario, Canada
- Height: 6’0″
- Weight: 225 lbs
- Chest: 51″ (130 cm)
- Waist: 30″ (76 cm)
- Biceps: 20″ (51 cm)
Chris Bumstead’s Journey
The reigning Mr. Olympia Classic Physique titleholder hails from Ottawa, Canada. His youth was filled with various sports, including football, baseball, basketball, and hockey throughout high school.
CBum began lifting weights at 14 and soon developed a passion for it, growing from 170 to 225 pounds during high school, particularly enhancing his legs.
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After sculpting what he considered an impressive physique, Chris met his sister’s boyfriend, a professional bodybuilder named Iain Valliere. This encounter marked a turning point as Iain helped Chris realize his potential in competitive bodybuilding.
Discover More: Iain Valliere Deadlifts 675 lbs for Five Reps Pre-2021 Arnold Classic
By 2016, at 21 years old, he secured his pro card after triumphing at the IFBB North American Bodybuilding Championship.
Drawing inspiration from the golden era of bodybuilding, Chris prioritizes maintaining a narrow waist and broad shoulders. Without a doubt, CBum stands as one of today’s most admired bodybuilders.
Iconic figures like Jay Cutler have forecasted that Chris could capture the Mr. Olympia title if he switches categories in the future. With his impressive size and meticulous conditioning, it wouldn’t be surprising to see him claim the Sandow trophy in the coming years.
Fun Fact: In 2021, Chris Bumstead clinched his third consecutive Mr. Olympia Classic Physique title at 26. He was the runner-up in both 2017 and 2018.
Next Up: Chris Bumstead’s Guidelines for Cheat Meals & Alcohol
Principles of Chris Bumstead’s Back Workouts
CBum sticks to a five-day workout split and includes exercises like squats, incline dumbbell presses, and bent-over barbell rows among his staples. He adheres to these training principles for optimal back development:
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1. Perfect Your Technique
Chris Bumstead emphasizes the importance of solid groundwork. Before diving into contest prep, he dedicates several weeks to refining his lifting technique. Once he’s comfortable with the movements, he gradually increases the load and intensifies his workouts.
Many beginners allow their pride to dominate their actions in the gym. Bear in mind – weightlifting and bodybuilding are distinct disciplines. Prioritizing heavyweights over proper form can lead to injuries.
If you’re just starting your fitness journey, don’t be shy about seeking advice from more seasoned lifters at your gym. Tip: For long-term success, avoid those who swear by broscience.
Next Read: 5 Harsh Realities About Exercise Form
2. Avoid Using Your Biceps to Pull
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When training their back, many lifters rely on their biceps to pull the weight. This shifts the tension away from the back and onto the upper arms. If your arms feel more pumped than your lats after a back workout, you’re probably doing it incorrectly.
Concentrate on pulling with your elbows, keeping them close to your body during back exercises. Allowing your elbows to flare shifts the strain to your biceps and shoulders.
Gripping the bar, dumbbell, or machine handle too tightly can cause the biceps and forearms to engage. To address this, consider using lifting straps to transfer the tension from your arms to your target muscles.
Watch: Chris Bumstead: The New Era of Ripped Bodybuilders
3. Emphasize Lat Isolation
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During your back exercises, ensure you can see your lats and shoulder blades moving. If you only notice arm movements, you’re not utilizing a full range of motion. Additionally, with each rep, pause and intensify the contraction in your lats.
For maximum lat engagement, use a complete range of motion and contract your muscles with every rep. Merely going through the motions isn’t sufficient. Developing a strong mind-muscle connection is crucial to maximizing your workouts.
If you struggle with muscle or strength disparities, unilateral exercises can help better target your lats and address the imbalances. Studies reveal that incorporating unilateral training can significantly benefit most athletes.
Related: Chris Bumstead Unveils Dungeon-Style Gym and Training
4. Incorporate Various Grips
Altering your grips can set your back ablaze. Different grips such as pronated (palms down), supinated (palms up), and neutral (palms facing each other) each uniquely target your back.
You can further diversify your back training by using W or V-bars during cable exercises. Implementing a combination of these grips in your back workouts can spark muscle growth and build that expansive “Christmas tree” physique.
5. Keep Your Routine Diverse
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To avoid hitting a stalemate, it is crucial to continually introduce variety into your training. Repeating the same exercise week after week is a surefire way to reach a plateau.
Chris Bumstead varies the beginning of his back workout every three sessions. He’ll perform deadlifts for three workouts, switch to rack pulls for the next three, and then omit both, proceeding straight to dumbbell rows for the final three workouts of the cycle.
Besides changing exercises, you can also diversify your workouts by incorporating advanced training methods.techniques such as supersets, dropsets, intraset stretching, and varying the repetitions, sets, and time under tension (TuT).
Essential Read: Four Strategies to Break Through a Plateau in Your Training
6. Minimize Rest Periods Between Sets
If you’re consuming 5,000 hefty calories like Chris Bumstead, it’s crucial to take advantage of every opportunity to burn them off. In Chris Bumstead’s back workout, keep your rest intervals between sets under 60 seconds.
Reminder: Don’t squander your resting period on Instagram or taking selfies. Instead, use this time to stretch your muscles and practice posing. Posing enhances your mind-muscle connection and supports muscle-engorging pumps.
Related: Chris Bumstead Explains His 5,000-Calorie Diet During the Bulking Phase
Chris Bumstead Back Workout
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If you’ve seen Chris Bumstead performing back poses on stage or Instagram, it’s evident that his posterior chain lacks no weaknesses. Place kids near him while posing, and they might mistake his broad back for a perfect spot to hang Christmas lights and stockings.
One of Chris Bumstead’s back workout objectives is achieving greater thickness in his already extensive back.
At the Mr. Olympia 2021 press conference, Bumstead stated that his back developments were impressive, having added 10 pounds of muscle mass just in his back.
Watch: Dennis James – Can Chris Bumstead Enhance His Back Enough to Surpass Breon Ansley?
Chris Bumstead Back Training Routine
Here is the Chris Bumstead back workout to help you attain similar outcomes:
1. Deadlift: 6 sets of 6-8 reps
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Steps:
- Stand behind a barbell with a shoulder-width stance, knees slightly bent.
- Hinge at the hips and bend your knees slightly.
- Push your butt back, engaging your core to keep your spine neutral.
- Squat down, bending at the knees, and grab the bar with a mixed grip – one hand facing up and the other down.
- Tighten your core, push through your heels, lift the weight, straighten your knees, keeping your back flat, then reverse the hip hinge to rise.
- Pause at the top, contracting your lats and shoulder blades.
- Lower back to the starting position in a controlled fashion.
- Repeat for the required number of repetitions.
See Also: Chris Bumstead Discusses: Is Classic Physique Easier Than Men’s Open? | GI Vault
2. Single-Arm Neutral-Grip Dumbbell Row: 4 sets of 10-12 reps (per arm)
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Instead of a staggered stance during dumbbell rows, Chris Bumstead prefers to square his feet to the bench where he supports his body with his free arm, making the movement more isolated.
Steps:
- Set an incline bench at a 60-degree angle.
- Place your left hand on the edge of the inclined part of the bench, step back and stand with a narrower thanAdopt a stance with feet hip-width apart.
- Hold a dumbbell with your right hand in a neutral position.
- Draw your elbow back and upward towards the ceiling without allowing it to splay out.
- Pause and contract your latissimus dorsi at the apex of the motion.
- Gradually return to the initial position in a controlled manner.
- Repeat for the recommended number of repetitions, then switch sides.
3. Seated Cable Row: 4 sets of 10-12 reps
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Attach a V-handle to the cable row machine. To target your lower latissimus dorsi, ensure you perform seated rows with the handle positioned below your navel.
Steps:
- Sit on the cable row machine with bent knees and grab the V-bar attachment with a neutral hand position.
- Position yourself with slightly bent knees and arms fully extended to grasp the handle, ensuring your lower back remains straight.
- Pull the handle towards your lower abdomen without using momentum to swing.
- Maintain an upright torso and elevated chest throughout the exercise.
- Squeeze your shoulder blades and latissimus dorsi at the end of the motion.
- Gradually return to the initial position in a controlled motion.
- Complete the recommended repetitions.
4. Close Grip Lat Pulldown (rope attachment): 4 sets of 12-15 reps
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Incorporating both narrow and wide-grip pulldowns in the Chris Bumstead back training routine helps engage various posterior muscles.
Steps:
- Sit at the pulldown machine with an erect torso.
- Secure your thighs under the padding.
- Grab the rope attachment with a neutral grip (palms facing one another).
- While keeping your chest up, pull the rope down until your elbows travel behind you.
- Keep your elbows close to your body during the entire movement.
- Pause and tighten your shoulder blades and latissimus dorsi at the bottom.
- Slowly return to the start position.
- Perform the recommended number of repetitions.
5. Wide-Grip Lat Pulldown: 2 sets of 12-15 reps (dropset)
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Wide-grip lat pulldowns incorporate dropsets. After completing 12 reps, reduce the weight and continue for another 15 reps. Select a load that challenges you to reach muscle failure during the dropset.
Steps:
- Select your weight and sit at the pulldown machine with a straight torso.
- Adjust the thigh pad to fit your legs snugly under the support.
- Grip the bar with an overhand (pronated) grip, with hands wider than shoulder-width apart.
- Pull the bar towards your upper chest.
- Pause and tighten your shoulder blades and lats at the bottom.
- Gradually return to the initial position with control.
- Perform the recommended repetitions.
6. Dumbbell Pullover: 4 sets of 10-12 reps
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While executing the dumbbell pullover, prioritize a profound stretch and ascend only 3/4th of the way to maintain tension in the lats.
Instructions:
- Position yourself horizontally across a sturdy flat bench with your upper back, neck, and head fully supported.
- Place your feet hip-width apart firmly on the ground.
- Grip a dumbbell’s neck with both hands.
- Stretch your arms towards the sky over your chest, keeping palms facing each other and elbows slightly bent.
- Inhale as you move the weights backward and over your head, maintaining a strong back and core.
- Exhale gently and come about 3/4th of the way back up.
- Repeat for the designated number of repetitions.
Related: Golden Era Lifts: 5 Movements From The Legendary Era You Must Experience
7. Back Extension (bodyweight): 2 sets to Exhaustion
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Back extension is a highly effective exercise for targeting your lower back. CBum performs two bodyweight sets of back extensions to muscle failure.
Directions:
- Position yourself on the back extension apparatus, ensuring your hips are on the cushioned pads and your feet are firmly anchored under the leg support.
- Keep your body straight at the initial position.
- Place your hands behind your head or cross them over your chest.
- Lower your upper body until your head is slightly above the ground.
- Return to the initial position forcefully and elevate your torso a few inches.
- Hold and tighten your back muscles for a few seconds.
- Repeat for the advised repetitions.
Conclusion
Towards the finish of the Chris Bumstead back regimen, your muscles will be crying for relief. Remember – Steer clear of lifting for pride. If you don’t experience a pump after each set, reduce the weight and focus on squeezing your back with every movement.
Dedicate yourself, and the deities of bodybuilding will bestow you with the body you envision. Best of luck!
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