[ad_1]
Bumstead downed 60 grams of whey protein powder after the coaching session.
Final up to date on June thirteenth, 2024
The reigning five-time Basic Physique Olympia champion, Chris Bumstead, has a vice-like grip on the division. He refuses to relaxation on his laurels and is regularly enhancing his physique.
On June 8, 2024, Bumstead revealed a video on his YouTube channel sharing his chest and triceps exercise, whereby he adopts tempo coaching to maximise hypertrophy. A evaluate revealed within the Sports activities Medication journal discovered {that a} mixture of slower eccentrics and quicker concentrics is probably the most favorable for hypertrophy. (1)
Chris Bumstead’s Chest & Triceps Exercise
Right here is an outline of the exercise:
Try the video under:
[Related: A Guide to the Best Pre-Workouts]
Incline Dumbbell Press
Bumstead employs a 3:1:1:0 rep tempo: a managed three-second eccentric, adopted by a short pause within the absolutely stretched place, a one-second concentric, no pause on the prime.
This deliberate tempo amplifies the time underneath stress (TUT), maximizing muscle stimulation for enhanced energy and hypertrophy features. Analysis has discovered that explosive concentric repetitions improve fast-twitch muscle fiber recruitment, making use of better hypertrophy potential. (2)(3)
Machine Chest Press
Bumstead retracted and depressed the scapula with a proud chest all through the vary of movement. He managed the burden on the way in which down, avoiding bouncing or resting all through the motion.
On the ultimate set, Bumstead employed rest-pauses; 15-second relaxation intervals. This coaching quantity and depth can elevate muscle protein synthesis.
Large Set — Barbell Skullcrushers, Dips & French Press
Bumstead flared his elbows throughout barbell cranium crushers to bias the lengthy and medial triceps heads. He maintains an upright torso to restrict chest recruitment throughout machine dips. Bumstead used a rope attachment on the cable French press and unfold his fingers throughout concentrics to additional activate the triceps.
Overhead Triceps Extensions
Bumstead concludes his exercise with single-arm overhead triceps extensions. Pinning the pulley at head peak, he grabbed the rope attachment with a impartial grip. Adopting a staggered stance for stability, he maintained his higher arm parallel to the ground.
The Canadian bodybuilder prioritized a full vary of movement for a deep stretch on the backside and a pointy contraction on the prime.
Bumstead will subsequent compete on the 2024 Olympia (Oct. 10-13) in Las Vegas, NV, the place he’ll vie for his sixth consecutive Basic Physique Olympia title.
References
- Wilk, M., Zajac, A., & Tufano, J. J. (2021). The Affect of Motion Tempo Throughout Resistance Coaching on Muscular Power and Hypertrophy Responses: A Assessment. Sports activities medication (Auckland, N.Z.), 51(8), 1629–1650. https://doi.org/10.1007/s40279-021-01465-2
- Burd NA, Andrews RJ, West DW, et al. Muscle time underneath stress throughout resistance train stimulates differential muscle protein sub-fractional artificial responses in males. J Physiol. 2012;590(2):351-362. doi:10.1113/jphysiol.2011.221200
- Nardone A, Romanò C, Schieppati M. Selective recruitment of high-threshold human motor items throughout voluntary isotonic lengthening of lively muscle tissue. J Physiol. 1989;409:451-471. doi:10.1113/jphysiol.1989.sp017507
Featured picture: @cbum on Instagram
[ad_2]