Five consecutive Classic Physique Olympia wins have etched Chris Bumstead‘s name into the annals of bodybuilding history. The Canadian bodybuilder’s meticulous training approach has sculpted his championship-winning physique.
On July 11, 2024, Bumstead published a video on his YouTube channel featuring ‘yielding isometrics’ during his hypertrophy-focused chest workout. The technique was acquired from coach Justin King during the off-season.
While filming, Bumstead was 12 weeks out of the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV. Although Bumstead increased his cardio and eliminated snacks from his diet to cut excess fat, he is not officially in prep yet.
Chris Bumstead’s 2024 Olympia Chest Workout
Here is a summary of the training session:
Flat Dumbbell Bench Press
Incline Cable Flye
Check out Bumstead’s session below:
[Related: Nick Walker Recruits Blessing Awodibu for Cosmically-Big Quad Workout Ahead of 2024 Olympia]
Yielding Isometrics
Yielding isometrics involve pausing in the stretched position while actively resisting the weight to prevent the muscles from further lengthening or ‘yielding.’ This technique can enhance muscle endurance, promote hypertrophy and strength gains, overcome sticking points in a lift, and refine muscular control.
Flat Dumbbell Bench Press
Bumstead planned to open with decline dumbbell bench presses, but a shoulder issue compelled a swap to a flat bench variation.
My body has been falling apart this year, so I’ve been getting a lot of body work done.
The 29-year-old Bumstead performed two sets of 10 reps with 130-pound dumbbells, utilizing a 3:1:1:1 tempo. This involved a three-second eccentric, a one-second pause at the bottom, an explosive concentric, and another one-second pause at the top to maximize the time under tension (TUT) and muscle stimulation. (1)
Decline Machine Chest Press & Incline Machine Chest Press
Bumstead employed a neutral grip (palms facing inward) on the decline machine presses. With each rep, he drove his elbows behind the midline for a deep stretch in the bottom position.
Bumstead retracted and depressed his scapula during incline presses, maintaining a proud chest to bias the upper chest. After reaching mechanical failure, he employed 20-second yielding isometrics to max out his pump.
Incline Cable Flye & Dumbbell Flye
Bumstead adjusted an incline bench to 45 degrees in the center of a functional trainer and grabbed the cables directly, foregoing the D-handle attachments to extend his range of motion (ROM). He performed a double drop set on the final set.
With each repetition, Bumstead performed dumbbell flyes on a flat bench, driving his elbows below the midline and holding a two-second pause at full extension. He transitioned to lengthened partials as his form faltered. (2)
Chest and shoulder massage therapy has significantly improved Bumstead’s dumbbell flye performance. His improved range of motion allows him to drive his elbows together during the lift for a stronger peak contraction.
Bumstead seeks his sixth consecutive Olympia title in October. His biggest contender thus far in the season appears to be 2024 Arnold Classic champion Wesley Vissers.
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References
Azevedo PHSM, Oliveira MGD, Schoenfeld BJ. Effect of different eccentric tempos on hypertrophy and strength of the lower limbs. Biol Sport. 2022;39(2):443-449. doi:10.5114/biolsport.2022.105335
Featured image: @cbum on Instagram
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