CBum is famous throughout the bodybuilding community. Check out an exercise scientist critiquing Chris Bumstead’s training and, perhaps, you can learn a thing or two next time you go work out in the gym.
And who would that exercise scientist be? It could only be the one and only. Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.
This is actually the 6th time we are covering Israetel and his evaluation of celebrities workouts. The first 5 were:
- Henry Cavil’s workout
- Brie Larson’s workout
- Mark Wahlberg’s workout
- Tom Brady’s NFL workout
- Kevin Hart’s workout
This time, he is going to look at Chris Bumstead’s training and critique it while watching it.
Bumstead has a one-of-a-kind body, but is his training also unique and incredible? Let’s find out through the lens of Mike Israetel.
Exercise scientist critiques Chris Bumstead’s Training
Israetel is actually revising Bumstead’s leg workout, the one that allegedly he did prior to his fifth Mr. Olympia win.
It begins with a leg curl machine. Israetel was not happy that most of weight Bumstead used was at the bottom of the machine, instead of the top. If you put it more on the top handle, you would get more from the exercise because of the curvature of the exercise and how the machine works.
Second exercise is the leg press. Bumstead explains his style of reps and sets, which is known as myoreps. Although it is good technique and form, Israetel says the muscles could be better targeted with the feet lower on the platform while still maintaining full contact with heels.
Thirdly, Bumstead did belt squats which is the “superior form of exercise for the quadriceps,” according to Israetel. The controlled version of the rep of Bumstead and great full range of motion which is imperative for muscle growth.
Next is the Smith machine squats. According to Israetel, Bumstead goes very deep and does not lock out when coming back up, which keeps the tension constant on the quads.
Bumstead also did the adductor machine, the one where you force your legs to close against the weights. For most people, this exercise is not necessary, Israetel says, but this is Mr. Olympia training so every muscle he can train is geared towards him being in his best shape possible.
Mike Israetel gave an 8.5 rating out of 10. “Great on the basics, great in control, foundation is awesome, the arrangement of the exercises is awesome.” It wasn’t an entire 10 points because of little nuances, “splitting hairs” as he put it, such as slower eccentrics, more pauses, more control during reps.
You can watch the video below for more information. Throughout the video, Israetel also explained more things fitness related such as the difference between peak contraction and deep stretch, benefits of pausing the reps at the stretch position, and axial fatigue.
Engaging in regular physical activity, also known as training, is essential for maintaining overall health and well-being. It offers a myriad of benefits that encompass physical, mental, and emotional aspects of life. Incorporating training into one’s routine can significantly enhance the quality of life and promote longevity.
One of the most compelling reasons to train is its positive impact on physical health. Regular physical activity strengthens the heart and cardiovascular system, reducing the risk of heart disease, stroke, and high blood pressure. It also strengthens bones and muscles, decreasing the likelihood of osteoporosis and sarcopenia, age-related conditions that affect bone density and muscle mass, respectively. Additionally, training promotes weight management and reduces the risk of obesity, type 2 diabetes, and certain types of cancer.
Apart from its physical benefits, training also plays a crucial role in mental well-being. Engaging in physical activity releases endorphins, natural painkillers that elevate mood and reduce stress. It also promotes better sleep, enhances cognitive function, and boosts self-esteem. Regular training can alleviate symptoms of anxiety, depression, and other mental health conditions.
Emotional well-being is another area where training has a profound impact. Physical activity provides an outlet for stress and frustration, allowing individuals to manage emotions effectively. It also fosters a sense of accomplishment and pride, contributing to a positive self-image. Training can strengthen social connections and build camaraderie, providing a sense of belonging and support.
Moreover, training enhances productivity and performance in various aspects of life. Regular physical activity improves energy levels, focus, and concentration, leading to better performance at work, school, and in daily activities. It also reduces absenteeism and promotes overall well-being, contributing to a more productive and fulfilling life.
In conclusion, the benefits of training extend far beyond physical fitness. It is a holistic approach to health and well-being, positively impacting physical, mental, and emotional aspects of life. Engaging in regular physical activity is an investment in one’s overall health and longevity, leading to a more fulfilling and enjoyable life.
How Often Should You Work Out?
The frequency of your training sessions depends on various factors, including your fitness goals, current fitness level, and the type of workouts you engage in. For general fitness and health maintenance, experts often recommend at least three to four sessions per week. This frequency allows for a balanced approach, incorporating both cardiovascular exercises and strength training. It’s essential to give your body enough time to recover between sessions, ensuring that you avoid overtraining and reduce the risk of injury.
If your goal is to build muscle or achieve specific fitness milestones, a more frequent training schedule may be necessary. This could involve targeting different muscle groups on consecutive days or incorporating high-intensity interval training (HIIT) sessions throughout the week. However, always prioritize quality over quantity – effective workouts that challenge your body and provide adequate recovery time are key to sustainable progress.
On the other hand, incorporating rest days into your weekly routine is crucial. Rest days allow your body to recover, repair muscle tissues, and prevent burnout. Listen to your body’s signals, adjust your training frequency based on your individual needs, and find a balance that aligns with your fitness objectives while promoting long-term health and well-being.