Latest news with #ChrisBumstead
Yahoo
3 days ago
- Lifestyle
- Yahoo
Burn fat and build muscle like an elite bodybuilder with 2 simple rules
Bodybuilder Chris Bumstead built his career on an athletic physique and record-setting number of titles. For muscle, he recommends cycling heavy and light weights. Diet is key: Bumstead uses protein and strategic portion sizes to burn fat. If you want to get shredded, take it from one of the top bodybuilders since Arnold Schwarzenegger: heavy weights and plenty of protein are the simple rules for success. Chris Bumstead has dominated the Classic Physique category at the legendary Mr. Olympia competition since 2019, clinching the first place spot every year until his retirement in 2024 — the most wins in the category's history. Unlike some pro bodybuilding divisions which reward extreme amounts of muscle mass, Classic Physique prioritizes proportions and symmetry. Winners in the category exemplify a more graceful, balanced athleticism compared to stereotypical images of bodybuilders as massive and musclebound. For Bumstead, finding that balance includes looking ahead to long-term health, including mobility, to stay functional as well as jacked. "Building and maintaining muscle isn't just about aesthetics, it plays a huge role in longevity, overall health, and keeping your metabolism strong," Bumstead told Business Insider in an interview about his supplement brand, RAW nutrition. Whether you want to step onstage or just get in better shape for a longer, healthier life, the game plan is the same. "As we age, maintaining muscle becomes even more critical, and that comes down to two simple things: eating enough protein and lifting weights regularly," he said. Build more muscle by lifting heavy Lifting weights is an essential part of building muscle, and a key factor is choosing the right amount of weight, and reps, for your goals. Bumstead said he uses a simple strategy to pack on muscle, separating his training in phases over the year with distinct priorities. First, he builds a foundation of strength by lifting heavy weights for one phase of his training. Then for the next cycle of workouts, he switches to lighter weight, but more reps, which helps maximize muscle tension for better gains. "The idea is that, if I can get stronger in a lower-volume phase, I'll be able to handle heavier weight when I return to higher volume, which helps with growth," he said. The length of a training cycle can vary, typically lasting between four weeks and up to 12. Whatever weight you choose, and however many reps and sets you do, training intensity is what matters most for muscle growth. That means consistently working close to the limit of what your muscles can handle to prompt them to grow back bigger and stronger. The key is to add weight or reps over time, a concept called progressive overload. As for the exercises, Bumstead recommends compound exercises like presses, rows, squats, and deadlifts, rather than complicated workout routines. "There are so many training styles and flashy techniques that people end up overthinking it. But in reality, you can make great progress by sticking to the basics," he said. Burn fat by changing portion sizes, not reinventing your diet Diet is key to fuel muscle and burn fat, especially if you want your muscles to be visible. Bumstead said he aims to eat mostly whole foods instead of packaged meals, to support good digestive health and to stop himself from snacking when he's on a strict diet. Typically, he has eggs and a smoothie for breakfast. For lunch, a combination of rice and a protein source like ground turkey. He often has two dinners, more of the same, such as potatoes, veggies, and fish. As his body goals change, Bumstead changes the size of his portions — but the type of food he eats stays the same. In his "bulking phase" — months where he is actively putting on size and muscle — Bumstead said he would eat as many as 6,000 calories a day. In his "cutting phase," he would drop to as low as 1,300 calories a day to shed as much fat as possible. He does use supplements, including a protein shake or two per day, to make it easier to get enough protein, an essential nutrient for support muscle growth and recovery, and to keep up a strong metabolism. His biggest diet tip: don't guesstimate what you eat. Tracking your food is a crucial strategy to make sure you're eating the right number of calories to burn fat or gain muscle. "A lot of people think they're eating healthy or staying low calorie but are confused when they don't see results. The truth is, if you're not tracking, it's really hard to know what you're actually doing," Bumstead said. If Bumstead has learned one thing from pro bodybuilding, it's the importance of finding a healthy diet that fits with your routine. That way, tracking your macros will feel like an exciting step toward meeting your goals instead of a chore. "That mindset of being intentional with what you put into your body can benefit anyone, not just competitors," he said. Read the original article on Business Insider
Business Insider
3 days ago
- Sport
- Business Insider
Burn fat and build muscle like an elite bodybuilder with 2 simple rules
Chris Bumstead has dominated the Classic Physique category at the legendary Mr. Olympia competition since 2019, clinching the first place spot every year until his retirement in 2024 — the most wins in the category's history. Unlike some pro bodybuilding divisions which reward extreme amounts of muscle mass, Classic Physique prioritizes proportions and symmetry. Winners in the category exemplify a more graceful, balanced athleticism compared to stereotypical images of bodybuilders as massive and musclebound. For Bumstead, finding that balance includes looking ahead to long-term health, including mobility, to stay functional as well as jacked. "Building and maintaining muscle isn't just about aesthetics, it plays a huge role in longevity, overall health, and keeping your metabolism strong," Bumstead told Business Insider in an interview about his supplement brand, RAW nutrition. Whether you want to step onstage or just get in better shape for a longer, healthier life, the game plan is the same. "As we age, maintaining muscle becomes even more critical, and that comes down to two simple things: eating enough protein and lifting weights regularly," he said. Build more muscle by lifting heavy Lifting weights is an essential part of building muscle, and a key factor is choosing the right amount of weight, and reps, for your goals. Bumstead said he uses a simple strategy to pack on muscle, separating his training in phases over the year with distinct priorities. First, he builds a foundation of strength by lifting heavy weights for one phase of his training. Then for the next cycle of workouts, he switches to lighter weight, but more reps, which helps maximize muscle tension for better gains. "The idea is that, if I can get stronger in a lower-volume phase, I'll be able to handle heavier weight when I return to higher volume, which helps with growth," he said. The length of a training cycle can vary, typically lasting between four weeks and up to 12. Whatever weight you choose, and however many reps and sets you do, training intensity is what matters most for muscle growth. That meansconsistently working close to the limit of what your muscles can handle to prompt them to grow back bigger and stronger. The key is to add weight or reps over time, a concept called progressive overload. As for the exercises, Bumstead recommends compound exercises like presses, rows, squats, and deadlifts, rather than complicated workout routines. "There are so many training styles and flashy techniques that people end up overthinking it. But in reality, you can make great progress by sticking to the basics," he said. Burn fat by changing portion sizes, not reinventing your diet Diet is key to fuel muscle and burn fat, especially if you want your muscles to be visible. Bumstead said he aims to eat mostly whole foods instead of packaged meals, to support good digestive health and to stop himself from snacking when he's on a strict diet. Typically, he has eggs and a smoothie for breakfast. For lunch, a combination of rice and a protein source like ground turkey. He often has two dinners, more of the same, such as potatoes, veggies, and fish. As his body goals change, Bumstead changes the size of his portions — but the type of food he eats stays the same. In his "bulking phase" — months where he is actively putting on size and muscle — Bumstead said he would eat as many as 6,000 calories a day. In his "cutting phase," he would drop to as low as 1,300 calories a day to shed as much fat as possible. He does use supplements, including a protein shake or two per day, to make it easier to get enough protein, an essential nutrient for support muscle growth and recovery, and to keep up a strong metabolism. His biggest diet tip: don't guesstimate what you eat. Tracking your food is a crucial strategy to make sure you're eating the right number of calories to burn fat or gain muscle. "A lot of people think they're eating healthy or staying low calorie but are confused when they don't see results. The truth is, if you're not tracking, it's really hard to know what you're actually doing," Bumstead said. If Bumstead has learned one thing from pro bodybuilding, it's the importance of finding a healthy diet that fits with your routine. That way, tracking your macros will feel like an exciting step toward meeting your goals instead of a chore.
Yahoo
4 days ago
- Entertainment
- Yahoo
What Chris Bumstead's Retirement Taught Him About Strength, Health, and Playing the Long Game
One thing most retired athletes can agree on? It's brutally hard to accept that their playing days are over. While many go on to do something adjacent—coaching, commentary, business—nothing compares to the roar of the crowd or the adrenaline of stepping on the field or stage. It happens to all of us eventually (well, everyone except maybe Tom Brady), but that doesn't make it any easier to swallow. The truth is, our bodies start to decline, priorities shift, and injuries become more frequent, a reality six-time Mr. Olympia Chris Bumstead knows all too well. Last year, Bumstead surprised fans and judges when he announced his retirement at just 30 years old. With the birth of his daughter and a nagging shoulder injury keeping him out of the gym, he's shifting his focus. Now, it's all about playing the long game, staying healthy and strong so he can chase his kids around for years to come."I've started shifting toward a mix of athletic and functional training," he told Men's Journal. "I want to be able to do things like sprint, jump, and maybe even play basketball again. That's partly for me, but also for the future, so I can run around and play sports with my kids." But don't let his focus on longevity fool you, Bumstead still wants to be an absolute animal in the gym. And honestly, who can blame him? If you were one of the most jacked guys to ever walk across the Olympia stage, you'd want to stay that way, too. "At the same time, I still love bodybuilding and hypertrophy, so I'm keeping that in the mix," he adds. "The mix is just more balanced now. I have new goals, and I'm excited to train with that kind of purpose in mind. The goal is to be a 'jacklete,' both jacked and athletic." For most of the past two decades (he started bodybuilding at just 14), Bumstead's focus was all about getting as big and shredded as possible. But since retiring, he's shifted gears. These days, it's less about chasing aesthetics or moving huge weight (though that still plays a role) and more about keeping his body healthy. "It's about training smart, taking de-loads, knowing when to pull back, and prioritizing the stuff you don't always want to do–mobility, stretching, isometrics, injury prevention, all of it," he says. "Right now, I'm doing a lot of rotator cuff work for my shoulder and stuff to help stabilize my knees. It's definitely not the glamorous side of training, but it's the work you need to put in to stay in the game long-term." He's also not living in the gym like he once was. While he's still training regularly, he's now focused on becoming a better all-around athlete, not just a bodybuilder. "With my intention of becoming more athletic, I need to do a lot more remedial structural balance work, such as training my tendons, mobility, etc," he says. "I have also started doing more light cardio, like bike rides outdoors and hikes when I get the chance to focus more on my cardiovascular health." What Chris Bumstead's Retirement Taught Him About Strength, Health, and Playing the Long Game first appeared on Men's Journal on Jul 15, 2025
Yahoo
11-07-2025
- Entertainment
- Yahoo
The 3-Lift Leg Day 6x Mr. Olympia Chris Bumstead Swears by for Unbreakable Strength
If there's one thing we know for sure, it's that six-time Mr. Olympia Chris Bumstead has massive legs. Well, he really has massive everything, but he's especially known for his ridiculously developed quads—thanks, in part, to intense training inspired by legendary lifters like Tom Platz. If you've ever paid attention to Bumstead's workouts, you've probably noticed he doesn't waste time with the wild, overcomplicated exercises fitness influencers claim will blow up your legs in two weeks. Instead, he sticks to what works: heavy lifting, tons of volume, and classic compound movements that build overall muscle. And even though he's currently taking a break from the Olympia stage, he's still grinding just as hard in the gym. In a recent video, he broke down the three key moves he adds to leg day to keep his lower half big, balanced, and brutally strong. Step onto a platform that has a belt attachment. Securely fasten the belt around your hips, attaching it to the loading pin beneath you. Stand tall with your feet shoulder-width apart and your toes pointed slightly outward. Engage your core, keep your chest up, and push your hips back as you lower into a squat. Descend until your thighs are parallel to the floor (or slightly below, if mobility allows), making sure your knees track over your toes. Drive through your heels to return to standing, keeping tension in your legs the whole time. That's 1 rep. Position the safety squat bar on your upper back and shoulders, allowing the padded arms to rest comfortably across your traps. Unrack the bar and take a controlled step back from the rack, standing tall with your feet hip-width apart. Step forward with one leg, bending both knees to lower your back knee toward the ground. Aim for a 90-degree angle in both knees, keeping your front knee in line with your ankle. Keep your torso upright throughout, engaging your core to avoid leaning forward. Push through your front heel to rise and return your stepping leg to the starting position. That's 1 rep. Alternate legs with each step. You can do forward lunges or reverse lunges. Start by adjusting the glute hamstring machine so your thighs rest on the pad and your knees are just off the edge. Anchor your feet securely against the footplate. Hold a weight plate close to your chest with both hands. Begin in a kneeling position with your torso upright and glutes engaged. Extend at the knees, keeping your core tight and back flat while lowering yourself. Once your torso is near-parallel to the floor (or just before you lose control), contract your hamstrings and glutes to pull yourself back up to the starting position. That's 1 rep. The 3-Lift Leg Day 6x Mr. Olympia Chris Bumstead Swears by for Unbreakable Strength first appeared on Men's Journal on Jul 10, 2025
Yahoo
02-07-2025
- Entertainment
- Yahoo
Train Like Chris Bumstead With These 2 Classic Moves
Have you ever seen six-time Classic Physique Mr. Olympia Chris Bumstead? The man's an absolute unit. Standing 6'1" and tipping the scales at around 240 pounds on stage, he's brought that iconic 'golden era' aesthetic back into the spotlight—again and again. His long legs and full six-pack give him the statuesque look associated with some of the greatest legends of our time, like Frank Zane and Arnold Schwarzenegger. And even though he's technically retired, the guy's still in peak form. If you're going to steal a page from anyone's playbook, his isn't a bad place to start. Sure, not everyone's job is to be an Olympian, but that doesn't mean you can't train like one. Below, Bumstead shares the two moves he swears by for building a bigger, leaner physique. No, doing just two exercises won't make you look like him, but it certainly won't hurt."It's tough to pick just two, because honestly, there's no one-size-fits-all," he says. "Everyone's built differently and needs different tools at different times. But two exercises I personally love are the incline dumbbell press and the hack squat." Set an adjustable bench to a 30°-45° angle and lie back on it with a dumbbell in each hand at shoulder-level. Press the weights over your chest before lowering back to the starting position. That's 1 rep. "The incline dumbbell press lets you move heavy weights with a full range of motion and hits both chest and shoulders without putting your body in a risky position," Bumstead says. Stand on a hack squat platform with your back against the pad and shoulders under the supports. Place your feet shoulder-width apart, unlock the safety handles, and lower into a squat. Push through your heels to return to the starting position. That's 1 rep. "The hack squat, especially the 45-degree version, is amazing for loading your legs while still staying safe and controlled," Bumstead says. "If you're able to get a deep range of motion with it, where your hamstrings touch your calves, it's one of the best tools out there for quad development."When you watch top athletes train, it's easy to assume you need to spend hours in the gym to see results. Sure, some of that time goes to mobility work—and let's be honest, some socializing—but the workouts themselves can be long too. According to Bumstead, that doesn't have to be the case for the average lifter. If you train with purpose and intensity, you can get a solid workout done in under an hour. Take a chest workout for example. "Start with a quick warm-up, then go right into incline dumbbell press, three sets [of] eight or so reps," Bumstead adds. "The aim here is to have a descending load, which means if you are pushing yourself hard enough, you will not be able to use the same weight for each set in order to hit the rep range. Then move to a flat machine chest press, do two working sets here, aim for 12 reps, on the first six reps do a slow controlled five-second eccentric, and then for the last six speed it up slightly but still controlled with a two-second eccentric." If your chest is on fire at this point, good, that means the workout's working. When you're finished with the first two exercises, move on to a chest fly and pushup superset. "Do four sets of flys for 12 reps with a slow five- to six-second eccentric, on the last rep hold the stretch for 15 seconds, and try to do a few quarter reps," Bumstead suggests. "Then go straight into pushups to failure. Keep rest under 60 seconds and don't slack on intensity."If you're new to lifting, you've probably heard the word hypertrophy tossed around like everyone's supposed to know what it means. In simple terms, it's just the process of your muscles getting bigger. And according to Bumstead, building muscle isn't nearly as complicated as most people make it out to be. "It comes down to time under tension, progressive overload, and a full range of motion," he explains. "The lifts I mentioned work because they check all the boxes: good tempo, large range of motion, heavy enough to push you. You don't need to reinvent the wheel. Most people just need to train hard, be consistent, and keep showing up." Train Like Chris Bumstead With These 2 Classic Moves first appeared on Men's Journal on Jul 1, 2025
