Chris Bumstead’s Arm-Blasting Training Regimen for Massive Gains in the 2023 Off-Season
Chris Bumstead is building ‘joocy’ arms this season. The Classic Physique Olympia champion is gearing up for the 2023 Olympia prep and recently posted an intense arms workout on YouTube.
Bumstead is arguably the most famous active bodybuilder in the world right now. He competes in the IFBB Pro League’s Classic Physique division. The Canadian bodybuilder has become the most successful competitor in the division’s history with four Olympia wins to his record. After becoming the Classic Physique Olympia champion in 2019, CBum has defended the title successfully at the 2020, 2021 and the 2022 Olympia.
A living example of discipline and undeterred focus, Bumstead has achieved this feat in spite of several adversities. He suffered a knee injury heading into the 2022 Olympia prep and also pushed through a quad injury. Last minute coaching changes did not make his path easier either. However, under the tutelage of new head coach Hany Rambod, Bumstead achieved the desired results.
After the event concluded, the 28-year-old revealed that he entered the 2022 Olympia with a torn bicep. After recovering fully from the injury, he is now increasing the intensity in his training.
Recently, Bumstead went through an arms workout and posted the video of this training session on his YouTube channel. So let’s delve into the world of Classic Physique bodybuilding and see how Bumstead builds his massive arms.
Chris Bumstead pushes through an arms workout in the gym
Superset – Banded Cable Triceps Pushdown and Overhead Cable Triceps Extensions
Triceps pushdowns are a great way to train the triceps and also warm up the elbow joint. Therefore they make for an excellent first exercise on arms day. Chris Bumstead superset this movement with overhead triceps extensions, which work the triceps from a stretched position and target the long head of the triceps.
Chris Bumstead used banded attachment for both exercises initially and then switched to the rope attachment. He cranked out solid sets within the superset to start on a high note.
Smith Machine JM Press With Slight Incline
JM Press is an arms exercise that can be best described as part skull crusher and part close-grip bench press. Bumstead slightly modified the form and did the exercise on a slightly inclined bench using Smith Machine. According to him, this is one of the exercises where he can use a decent amount of load without stressing the shoulders. The Canadian bodybuilder got a few sets of the movement under the belt and took to an isolation movement next.
Dumbbell Curls
The Classic Physique Olympia champion worked the biceps next with dumbbell curls. This isolation movement primarily targets the biceps brachii muscles. CBum cranked out a few sets of the movement to build massive biceps and jumped into a superset next.
Superset – Preacher Curls and Spider Curls
Supersets are a great way to increase the aerobic intensity of the workout and get more work done in a shorter amount of time. Chris Bumstead performed preacher curls next. It is arguably the best bicep isolation movement. Since triceps are firmly against the pads and the shoulder is neatly tucked in, biceps lift the weight totally unassisted resulting in strength and muscle gain.
CBum superset this exercise with spider curls. Variety in exercise selection is an important factor for complete growth in terms of muscle mass and strength gain. Spider curls belong to the category of exercises that offer great variety. They target the short head of biceps. After doing all the sets within this superset with short rest periods, Bumstead shifted his focus to working triceps.
Cross Cable Triceps Extensions
Full elbow flexion and stability in the shoulder joint are the two most important criteria for triceps activation. Cross cable triceps extensions are perfect to achieve both and hence they are an excellent way to build triceps strength and size. Bumstead annihilated some solid sets of the exercise and took to a forearm-focused isolation exercise next.
Dumbbell Hammer Curls
Hammer curls primarily target the brachialis and Brachioradialis muscles in the arms. As a result, it is a great option for those looking to build massive and strong forearms and biceps. CBum pushed through a few sets of hammer curls and took to the final exercise of the day.
Reverse Grip EZ Bar Curls
CBum rounded off the training session with reverse grip EZ bar curls. Similar to hammer curls, this isolation exercise also works the brachialis and Brachioradialis muscles in the arms. However, it is best performed with moderate weights to prevent forearm/wrist injuries.
Bumstead put up with a few hard sets of the exercise and called it a day in the gym.
Overall, the workout included:
CBum answers fan questions
In between exercises, Chris Bumstead answered some popular fan questions pitched to him. One of the fans requested to give his take on the Tren Twins. CBum stated that he watched the influencers and shared his opinion on PED use in the bodybuilding industry:
“Regardless of the use of PEDs in the industry that’s blatantly obvious, I don’t like promoting it or using it at the forefront. I truly believe that as I have lowered it and focused more on more important (things) like training and nutrition, I’ve become a much better bodybuilder. So that’s what I try and preach. So I don’t really appreciate people preaching drugs to the community,” Bumstead stated.
Having said that, CBum agrees that the Tren twins are characters played to entertain people. He feels that they’re not necessarily trying to promote PED use in any way.
CBum is fascinated by ‘cocky’ athletes
When asked if he has seen the Conor McGregor and Shaq documentary on a popular OTT platform, Bumstead shared his opinion on some of the outspoken but elite athletes and said:
“There’s always something about those arrogant little dudes that people just love to watch. Like Michael Jordan… Unless people just love to hate him and he was cocky… But he was the GOAT and he backed it up and people just love to watch that. I’m fascinated by it because it’s far polar opposite of my personality trait. But something to admire that they just don’t give a s**t about what people think about them.”
Bumstead is set to go after his fifth consecutive Classic Physique Olympia win in 2023. If we know anything about the reigning champion, he is not the one to be stopped by adversities. It will be interesting to see how the division levels up at 2023 Olympia to present a formidable challenge to the champion.
You can watch the full workout video here, courtesy of Chris Bumstead’s personal YouTube channel:
