Bumstead is feeling robust and advancing his coaching publish shoulder rehab.
Final up to date on July 18th, 2025
Six-time Basic Physique Olympia champion Chris Bumstead, who additionally positioned second within the Males’s Open on the 2024 EVLS Prague Professional, has centered on restoration since retiring from aggressive bodybuilding.
After present process medical procedures to deal with a shoulder damage, Bumstead spent a number of months in rehab, considerably impacting his coaching. Lately, he returned to hypertrophy coaching. Right here’s a more in-depth have a look at his present higher physique exercise:
Chris Bumstead’s Higher Physique Coaching
Breakfast & Pre-Exercise Earlier than Coaching
Earlier than his higher physique exercise, Bumstead fuels with a hearty pre-workout meal of high-carb waffles, a protein shake, eggs, and a cup of espresso.
Placing some carbs in my physique. See if I can get a pleasant pump between arms, chest, and again.
—Chris Bumstead
Bumstead included sodium and a caffeine-free pre-workout complement earlier than hitting the gymnasium. Analysis signifies that consuming sodium as a pre-workout can assist enhance hydration ranges by growing water consumption, resulting in pre-exercise hyperhydration and improved efficiency throughout exercises. (1)
Heat-Up
Bumstead started his higher physique exercise with a warm-up of seated unilateral shoulder exterior rotations and bent-over cable lateral raises. (2)
I’m nonetheless not obliterating a muscle, however inside the week, I’m getting sufficient stimulus to develop.
—Chris Bumstead
Bumstead is taking a one-to-two-week break from isometric holds. “I simply need to get within the gymnasium and raise some weights. It’s been six months of rehab, and I wanted a break,” Bumstead expressed.
Superset — MAG Grip Lat Pulldown & Decline Dumbbell Bench Press
Bumstead started with neutral-grip lat pulldowns, using a MAG grip. He carried out sluggish, managed reps, attaining a deep stretch. He supersetted with dumbbell decline presses, utilizing a impartial grip to guard his shoulders.
“Two workouts, specializing in the management destructive, particularly on the decline; holding my scapula retracted, elbows in,” Bumstead stated. “Controlling the load, holding the stress the place it must be, not stressing my rotator cuffs.”
Cable Curl, Triceps Pushdown, & Susceptible Incline Dumbbell Curl
Bumstead transitioned to cable curls to focus on his biceps, prioritizing correct kind by way of sluggish, managed reps to keep up fixed rigidity on the muscle. Analysis suggests sustaining constant rigidity on course muscle tissue successfully promotes muscle development and improvement. (3)
Bumstead educated every set of cable rope triceps pushdowns to failure. His susceptible incline dumbbell curls with a supinated grip functioned as his finisher to maximise his pump.
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References
- Morris, D. M., Huot, J. R., Jetton, A. M., Collier, S. R., & Utter, A. C. (2015). Acute Sodium Ingestion Earlier than Train Will increase Voluntary Water Consumption Ensuing In Preexercise Hyperhydration and Enchancment in Train Efficiency within the Warmth. Worldwide journal of sport vitamin and train metabolism, 25(5), 456–462. https://doi.org/10.1123/ijsnem.2014-0212
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Results of warming-up on bodily efficiency: a scientific assessment with meta-analysis. Journal of energy and conditioning analysis, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
- Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. Okay., & Phillips, S. M. (2012). Muscle time below rigidity throughout resistance train stimulates differential muscle protein sub-fractional artificial responses in males. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
Featured picture: @cbum on Instagram
