Chris Bumstead‘s focus is shifting to the next stage of preparations for the upcoming 2023 Olympia contest. In a recent interview with Chris Williamson, Bumstead detailed his typical morning routine, which included cardio, a cold plunge, a sauna visit, and breakfast.
In 2019, Chris Bumstead succeeded in dethroning the two-time Classic Physique Olympia Breon Ansley. On stage, Bumstead’s frame, conditioning, and muscle hardness have continued to guide him to success. He’s yet to lose since capturing the prestigious title and will aim for a fifth Classic Physique Olympia crown this November.
Bumstead entered last year’s 2022 Olympia show as a huge favorite. What made his performance even more special was the fact that he won with a torn bicep. He also accomplished the feat under the guidance of his new coach, Hany Rambod. They teamed up after Bumstead stopped working with top Men’s Open talent Iain Valliere.
Aiming to leave the sport on top, Bumstead has taken to various interviews to discuss his approach to the sport. One of the last times he spoke with Chris Williamson, Bumstead laid out his recovery routine for those curious about how he refuels following workouts. In their latest meeting, Bumstead walked fans through some of the tasks he typically completes in the morning.
Chris Bumstead on ‘Fluid’ Morning Routine in Off-Season/Contest Preps: ‘I Just Flow Into That State & Thrive’
Given that Bumstead is constantly traveling, his morning routines vary, but for the most part, he’s waking up before 8 A.M. Bumstead prefers to start the day with fasted cardio before using the sauna and cold plunging.
“Depends on the time of year, really. Off-season, I wake up and I usually do a bit of light cardio. It’s been brutal lately, I’ve been in different time zones for the last six months so it’s just whatever timezone I’m on. But lately, I’ve just been not putting on an alarm and I’ve been waking up at 7:30 – 8:00 or so lately.
I normally wake up and I just do a little bit of cardio, just like 20 minutes just to make sure my appetite is going. Then I have a cold plunge, I usually dip my legs in there at least if not my full body or up to my waist. Then shower, eat, and go to work,” said Bumstead.
Bumstead says he switches breakfasts often and his morning routines differ depending on whether he’s in the off-season or in prep.
“Again, [breakfast] varies. Consistently, I get sick of food really quick especially breakfast foods. I usually don’t like eating eggs when I’m eating a lot of food, so I normally make a smoothie then I’ll have oatmeal blended into the smoothie, and some Ezekiel bread toast and almond butter.”
According to Bumstead, his preps ‘evolve’ and he seeks a ‘flow state’ each and every morning. He tries to tap into his mind by utilizing breathwork.
“Prep evolves. I evolve. I’m very fluid. My routines are – what time do you train – depends on the time of year. It’s wherever I feel natural, I just flow into that state and do what I can and kind of thrive in that structure rather than really regimented. But in prep, I’ll wake up in the morning and I’ll usually do a breathwork thing. I got sucked in that.
At first, I tried to do it for mental, to tap deep into my mind, now it’s just literally to oxygenate my body before doing cardio. I realized when I did a little bit of breath work, three rounds of 30 breaths hold, exhale, repeat. Three rounds in the morning, I did cardio and I didn’t need caffeine. I was wide awake and I could blast through my cardio way easier and felt way better,” said Bumstead.
After the cold plunge, Bumstead allows himself to go on his phone for the first time since waking.
“After that, sauna or cold tub combine it, I’ll always cold tub if I sauna because I always like finishing with cold. Cardio will be higher at that point, go shower, and eat. The goal that I do in the mornings. Nothing crazy, it’s as simple as that. But I usually try to put my phone on airplane mode when I go to bed and not look at it until this shit is done.”
If there’s value in adding it to his routine, Bumstead won’t hesitate. He shared that he sometimes walks backward on a treadmill when he doesn’t have access to a sled.
“I just took some things that like I found I could put into my routine super easily like walking backward with a weight. When I don’t have a sled, I’ll do it on the treadmill turned off. I’ll just turn off the treadmill and push the treat. I go down the stairs walk up the stairs backward. I train my tibia rather than just my calves too. Band stuff, pushing my knee backward. I implemented that and it seems to be helping.”
In a previous meeting with Chris Williamson, Bumstead was asked about his top 10 most essential exercises. The fitness community quickly reacted to his picks, like ATHLEAN X’s Jeff Cavaliere. He offered his ‘alterations’ to Cbum’s exercise list. Jeff agreed with 9/10 of Bumstead’s movements but not with his close-grip flat bench press choice.
Aside from exercise selection, Bumstead also opened up about Trenbolone recently. He said it’s one of the only steroids he avoids due to its toxicity. He’s not the only athlete to talk about Trenbolone as powerlifter-turned-bodybuilder Larry Wheels recapped his life on the compound as a ‘living hell.’
Bumstead’s ‘fluid’ morning routines are important to his mental outlook, especially while handling the pressures of being a dominant champion. Fans look forward to seeing Cbum back on stage in less than four months.
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