21 Yr Outdated Beast: Chris Bumstead Talks With

3 3 - 21 Yr Outdated Beast: Chris Bumstead Talks With

Fast Stats:

Age: 21
Top: 6’0” – 183 cm
Contest Weight: 225 lbs – 102 kg
Off Season: 260 lbs – 118 kg

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How did you get began with bodybuilding?

As a child rising up I performed lots of sports activities and I understood to be one of the best I needed to practice by myself time. I used to be always within the health club and from there I fell in love with coaching. I started to develop what I assumed was a ‘good’ physique, but it surely wasn’t till I met my now shut pal and sister’s boyfriend, Iain Valliere, that I even thought-about competing. He was and nonetheless is a large mentor to me. Iain impressed me to step on stage and coached me by way of the method.

After my first present I fell in love with competing, and I actually really feel I’ve discovered my area of interest!

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The place does your motivation come from?

My motivation positively comes from loving what I do. I’ve a powerful ardour for coaching and I really like seeing how I can rework my physique.

Although generally for motivation, it doesn’t damage to have a fairly lady within the health club. (Laughs)

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What exercise routine has labored finest for you?

The perfect exercise routine for me has been a 5-day coaching cut up. I practice again, chest, hamstrings/glutes, shoulders, and quads all on separate days. Individuals typically ask what days I practice sure physique elements and my reply is I don’t. I’ve a 5 day rotation and barely take days off except I really feel I have to.

Full Routine:

Day 1: Again

  • Deadlifts 4 x 10/8/8/Failure
  • Bent-Over Rows 4 x 12/10/10/8 (2 underhand/2 overhand grip)
  • Broad Grip Lat Pulldowns or Broad Grip Assisted Pullups 4 x 12-15 (Superset)
  • Straight Arm Pulldowns 4 x 12-15
  • Dumbbell Rows 4 x 15/12/10/10
  • Machine Rows 3 x 20
  • Hyper Extensions 2 x Failure

Day 2: Chest/Biceps

  • Incline Dumbell Bench Press 5 x 15/15/12/12/10
  • Smith Machine Bench Press 4 x 12/10/8/8
  • Incline Dumbell Fly’s 3 x 15/12/12
  • Cable Fly’s 3 x 15-12 (Superset)
  • Push Ups 3 x Failure
  • Barbell Curls 3 x 15 (Superset)
  • Reverse Barbell Curls 3 x Failure
  • Machine Preacher Curls 3 x 10-12 (Drop Units on 2nd and third) (Superset)
  • Hammer Curls 2 x 10-8

Day 3: Hamstrings/Glutes

  • Mendacity Leg Curls 4 x 15
  • Straight Legged Deadlifts 4 x 15-20
  • Standing Leg Curls 2 x 4-5 (Run the Rack/Drop Units)
  • Reverse Hack Squat 4 x 15-20
  • Single Legged Glute Pushdowns or Glute Kickbacks 3 x 12-15

Day 4 Shoulders/Triceps

  • Dumbbell Lateral Raises 3 x 15
  • Dumbbell Shoulder Press (Superset) 3 x 12
  • Barbell Entrance Elevate 3 x 12
  • Single Arm Cable (Rear Delts) 4 x 20/15/12/12
  • Upright Rows (Superset) 3 x 15/12/12
  • Rope Face Pulls 3 x 15/12/12
  • Machine Lateral Raises 3 x 15
  • Bench Dips (Superset) 4 x 12-15
  • EZ-Bar Cranium Crushers 4 x 12-15
  • Reverse Grip Barbell Cranium Crushers 4 x 8-10
  • Single Arm Cable Kickbacks 3 x 12/10/8

Day 5: Quads

  • Leg Extensions 3 x 15
  • Squats 2 x 8 (Heavy Units) 6 x 10-12 (Lighter Units)
  • Leg Press 4 x 40/30/20/10
  • Leg Extensions (Superset) 4 x 15
  • Standing Lunges 4 x 6-8

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What’s your secret to your unbelievable quad improvement?

There actually is not any secret, however the one factor that I can say that contributed essentially the most to my total leg improvement must be squatting always and squatting heavy. Even once I was in highschool, I used to be all the time within the squat rack making an attempt to extend my leg power and energy for the sports activities I performed.

I wasn’t the traditional man coaching my chest and arms daily. (Laughs)

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In case you needed to choose solely 3 workout routines what would they be and why?

Firstly the three workout routines I might select would all be what I take into account ‘compound workout routines’. When time is a matter within the health club, I all the time stick with as many compound workout routines as potential as they work a number of muscle teams at a time, and I can take full benefit of what little time I’ll have.

  1. Squats: 100% are primary. I imagine they’re a useful train for not solely leg improvement, but additionally the core. Squats are my favorite train as a result of I can actually push my limits and see simply how a lot weight I can transfer.
  2. Incline Dumbbell Press: The incline press is a way more pure motion for my physique in comparison with the flat press. I additionally personally am trying to obtain a a lot bigger and fuller higher chest, as an higher chest pops extra in poses such because the facet chest. If restricted to a few workout routines you wish to work as many muscle tissues as potential, for instance chest, shoulders, and triceps. I favor dumbbells to barbells as a result of the unilateral motion means that you can deal with all sides of your physique and construct a extra even and symmetrical physique.
  3. Bent-Over Barbell Rows: They might be my ultimate choose. It’s extraordinarily essential for me to maintain my again as robust as potential, not just for proportional causes, however for total backbone well being. I like rows as a result of in addition they work secondary muscle tissues missed by the earlier two workout routines comparable to biceps and rear delts.

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Do you deplete your water previous to a present? Inform us in regards to the course of and what’s labored finest for you.

5 days previous to the week of the present, I do a water load. I drink about 10-12 litres of water a day to control my physique to always excrete water. Then about 16 hours earlier than the present, relying on the circumstances, I’ll limit my water consumption. As a result of my physique is regulated to excrete a lot water and it’s not receiving any extra by way of ingesting, it permits me to dry out and get that ‘exhausting’ and ‘grainy’ look.

However, it may be a harmful activity if it’s not carried out correctly, and I don’t advocate making an attempt it with no good working information of the method or a coach.

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What’s your eating regimen like?

The easiest way to explain my eating regimen and actually every part I do associated to bodybuilding, is consistency. Throughout prep, I’ll eat the identical 6 meals daily till I have to make minor modifications. This fashion I can decide what my physique wants, and I could make a small change in my eating regimen to realize the outcomes I’m after. For me, it’s key to not add in new meals near a contest as a result of I don’t know the impact it could have on my physique.
Within the off season, I’m a bit extra relaxed, however you received’t see me ordering pizza or hamburgers daily simply to get within the energy. Within the off season, I nonetheless eat 6 possibly 7 meals a day, and I intention to get in round 6,500 energy a day. 5,000 of those energy I attempt to ensure come from ‘clear’ energy comparable to rice, hen, potato, flank steak, and many others. I’ll throw in some further carbs pre-workout comparable to muffins, and even Timbits. It will get exhausting to eat as a lot meals as I want from solely clear meals the entire time. Typically I’ll add one thing like Ezekiel bread with almond butter to my hen and rice meal; it makes it simpler, and I can get within the further energy I have to develop. The next is an instance of what I would eat at about 8 weeks out from a contest.

Every day Weight loss program:

  • Meal 1: 1 ½ cup Egg Whites, 2 Entire Eggs and 1 cup Oats
  • Meal 2: 8 ounces Hen, 1 cup Jasmine Rice and 11 ounces Blended Greens
  • Meal 3: 8 ounces White Fish, 7 ounces Candy Potato and 11 ounces Blended Greens
  • Meal 4: (Pre exercise) 7 ounces White Fish and a pair of cups Jasmine Rice
  • Meal 5: (Submit Exercise Shake) 50g 100% Whey Isolate combined in Water
  • Meal 6: 8 ounces Hen, 6 ounces Candy Potato, 2 ounces Broccoli and a pair of ounces Asparagus
  • Meal 7: 2 ½ cups Egg Whites, 3 Entire Eggs and 11 ounces Blended Greens

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What’s your supplementation like?

  • Whey
  • BCAA’s
  • Glutamine
  • Creatine Monohydrate
  • Vitargo
  • R-Alpha Lipoic Acid
  • Multivitamin
  • Fish Oil
  • Vitamin B Advanced
  • Vitamin C

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What are your hobbies and pursuits exterior of the health club?

My hobbies exterior of the health club often contain one thing social. I actually wish to get out and revel in time with my associates. I’m additionally fortunate sufficient to have a cottage shut by which I like to go as much as and simply spend time in. I really like being across the water, and I benefit from the open air. Throughout my downtimes I additionally take pleasure in studying for information, often health associated matters, and generally only for pleasure.

I’m at present a college scholar, so lots of my time is taken up by lectures, learning, and labs.

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Favourite Quote:

“The higher hazard for many of us lies not in setting our intention too excessive and falling quick; however in setting our intention too low, and attaining our mark” – Michelangelo

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Social Media

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Written by Marcus

Fitness is not always easy and there is no perfect plan for everyone to stay fit for life. That is why I have set myself the goal of finding the most accessible way for people to build healthy lifestyles.

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