10 Exercises That Will Make You Look Like A Beast - 6x Mr Olympia Chris Bumstead

Duration: 8:51 1810 transcript words EN summary

Video summary

In this high-level discussion, 6x Mr. Olympia Chris Bumstead outlines a definitive list of ten exercises he believes are essential for maximizing muscular development over time. The primary goal is to build as much muscle mass as possible while maintaining efficiency in training volume. His top selection begins with the barbell back squat and deadlifts; while squats target the quads, glutes, and overall leg growth, Bumstead notes that he sometimes incorporates machine squats for knee health during his competitive prep phase. Deadlifts are included specifically to engage hamstrings without requiring a separate isolation movement, effectively covering lower body posterior chains in one compound lift. For upper back development, pull-ups serve as the cornerstone exercise, allowing him to hit lats and biceps simultaneously using overhand, underhand, or neutral grips depending on his specific needs for that session. Moving into chest and shoulder work, Bumstead favors incline dumbbell presses over barbell variations because they allow for a greater range of motion without compromising shoulder stability, ensuring symmetrical development even when one side is weaker than the other. He also includes seated dumbbell shoulder presses to target both shoulders and triceps effectively. For arm isolation, he selects standing supinated dumbbell curls performed strictly with alternating arms rather than simultaneous movements, emphasizing control over momentum. This selection of eight exercises covers the major muscle groups efficiently: squats, deadlifts, pull-ups, incline dumbbell press, seated shoulder press, close grip flat bench for chest and triceps variation, single-arm dumbbell curl, bent-over rows for core stability and lower back support, and hanging leg raises. The final two exercises on his list address the often-neglected calves and lateral deltoids. Bumstead suggests using stairs or a specific machine to target calf growth since no other exercise fully replaces that stimulus, while he opts for lateral raises over overhead tricep extensions to build "meaty" delts without redundancy given his existing close grip press work. He highlights the hanging leg raise as an industry-standard ab builder because it specifically targets lower abs, which are crucial for preventing gut protrusion on stage; additionally, simply hanging from a bar provides significant relief and therapeutic benefits for the shoulders and spine due to their primate-like articulation structure. Beyond his exercise regimen, Bumstead discusses his future athletic ambitions, noting that despite being labeled as an athlete in bodybuilding circles, he feels constrained by sport-specific restrictions such as weight classes and repetitive movements. He expresses a strong desire to transition into CrossFit after retiring from competitive bodybuilding to regain the feeling of unrestricted athleticism where he can run, jump, and train anywhere without fear of injury or disqualification. However, his experience with high-impact activities like basketball has been mixed; playing just one hour recently caused severe inflammation that kept him out for a week, illustrating how even professional athletes are not immune to joint stress when engaging in unfamiliar sports at peak body mass levels. The conversation concludes with Bumstead reflecting on the limitations of current physical outlets and his interest in exploring new forms of athletic expression once he can no longer compete at an elite level. He acknowledges that while CrossFit offers a different type of challenge, it still carries risks regarding ACL ruptures or other injuries if not managed carefully. Throughout the interview, there is also a promotional segment for LMNT electrolytes, which Bumstead endorses as his daily hydration choice containing sodium, potassium, and magnesium to reduce cramps and fatigue without artificial ingredients, reinforcing his commitment to science-backed recovery methods alongside his rigorous training philosophy.

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if you only had 10 exercises for the rest of time that's all you have in your library to stay as muscular as possible give me the list so the the goal is to be as muscular as possible correct if I were let's say I'm competing and I have 10 exercises sure all right sorry I'm gonna have to count it on my hands um squats why just overall leg growth they help glutes quads like a large portion of the legs barbell back squats okay simple if it's my whole life I might actually do some miss machine squats because it'll help my knees in a little bit be a little bit easier okay possibility and people hate me for that but I love squatting this machine all right I get a lot of [ __ ] for that um deadlifts just to get something that'll Target the my hamstrings and so I don't have to take out another 10 or two something too hamstring focused and glute and back focus um Pull-Ups so I can hit my back and biceps in one overhand underhand neutral oh neutral ground neutral probably yeah it's a little bit more Latin biceps yep I'm sure my arms are going um incline dumbbell press uh-huh I find inclines a little bit better on your shoulders so if you're doing it's the only except you can do you won't [ __ ] up your shoulders as much and dumbbell it'll just keep you a little bit more symmetrical yeah I love that I've always loved that exercise which is weird because uh incline barbell press is one of the most uncomfortable for my shoulders really yeah yeah most people feel better with dumbbell because you can go in a position around a little before you yeah okay how many is that that's four that's four yeah six left this is gonna be hard without like but I'd like have to make a list of 20 and cut out but the autism is put to one side for now yeah they're doing this in our heads together um dumbbell shoulder press uh-huh seated seated yeah no shoulder press yeah I think that'll help your triceps and shoulders a lot um maybe a a close grip flat bench different part of the chest and triceps okay yeah yeah yeah yeah full left dumbbell curl just something specifically I'm so glad how do you want to live without doing fine dumbbells physique I just need it for my mind exactly yeah with that are you uh supinated again this is the only one that you're going to get he's seated you're standing uh uh standing supinated okay good good the the OG of dumbbell curves yeah and it's going to be one of them at a time it can't be both arms together it's gonna be one at a time yeah that's six of the basics good stuff um I think you've got three left yeah three left I think what parts of the body I'm missing right now calves probably oh [ __ ] yourself well you're not going to get it with anything else a little bit on deadlift but maybe I'll just do stairs on the side and I'll tell you about it okay fine you've still got three exercises you only needed seven so far ah there they say bent over row no don't over row okay it'll that'll help like stability the core as well and then like lower back and obviously upper back yeah because the only back exercise that you've had so far is the pull up deadlifts and pull-ups yeah bent over rows yeah okay yeah yeah um so I got two left yeah probably like a hanging leg raise just to make sure your core is getting hit you're not like [ __ ] up your back and then this is a tough one I think I'm trying to like focus on either lateral raises or like overhead tricep extension because I haven't had a lot of like specific triceps I would probably do lateral raises just to get some meaty delts over [ __ ] yeah you're just too much well you've got that close grip and you've got the uh incline press yeah it's so interesting so Ryan Terry who I know that you've trained with before I asked him the same question and his ab exercise as well was hanging Legos yeah it seems to be the industry Insider even though I'm not the perfect person or that I just I always try and work on my lower abs because it's harder for me to contract with rather than upper and that's usually when your stomach hangs out and on bodybuilding stage you don't want your like gut hanging out essentially what pulls it in is the lower part when you do a hanging leg res or like lying leg raise it hits that part more and also like hanging from a bar is really good for your shoulders and spine so you kind of hit two birds with one stone one of my friends Alex who basically has an unlimited budget said that he'd been to every shoulder specialist on the planet it's like I've spoken to every single person all of the most expensive specialists in the world the best thing that I've found is hanging from a Pokemon yeah yeah it's wild uh I think he does it I think he ends up like um strapping up uh and just hanging from there for about 90 seconds a couple of times a day I'd heard a rumor I don't know whether you'd heard this that because we'd spent so much time as uh primates swinging through the trees that the way that our shoulder still articulates like that position yeah is still one that's very comfortable to us and I would I'm going to get torn apart by people who understand biomechanics in in the comments but um there's supposed to be a little bit of Truth to that and it definitely feels nice for sure I mean even if you're standing in a doorway and you just like do this you're just chilling like you just feel better what about your future CrossFit career so we've spoken about what you've done what you've done so far but before we started you've said that you want to take up CrossFit once you finish yeah I mean I just I used to be very athletic when I was young it's really what got me into bodybuilding I just loved Sports I played like six of them when I was younger and I would like to get back to that like form of feeling like I can run I'm strong I can do a lot of body weight exercises I could train anywhere in the world and just kind of like challenging my body in a new way because I'm obviously not going to be hitting any PRS in the gym or being heavier than I've ever been than I am in my Peak bodybuilding career so just finding a new to focus on my dabble in that but it's more of like an athletic training that like you can call Crossfit okay it's um it's so funny to think that the particular sport that you chose to go after actually has a load of restrictions on it like it's very very consistent very repetitive by its nature not a team sport you know there's a bunch of different things that it constrains you from doing you know what do you weigh now how heavy are you about 262 right now 260. right you said you could dunk a year ago though that could 260. I got a video of it so I'm not lying no way do you put it online it is online yeah [ __ ] yeah uh but yeah my point being that a game of pickup you know 30 minute game of pick at basketball probably be not very good for your knees no I I did it last year I was telling you that yeah yeah I wouldn't play with a bunch of the guys here we played probably played for almost an hour it was pretty long and I could not walk for a week like it was just inflammation and pain I was just sitting so bizarre right because you think athlete professional athlete what do you do for a living I like Fitness things yeah so people often don't call bodybuilders athletes yeah but like it's not that Fitness yeah yeah and you also said that after your last crossfit workout you'd had a cough for like 10 days yeah there's a I can't remember what they call it the specific person they named the car yeah yeah did you do friend is that the workout I don't think so okay but you got Franklin from like a really gentle workout yeah no not that bad yeah it's thinking about what people want to do once they retire so to speak yeah um and the fact that you've had all of these different physical Outlets that have been like I can't do that and I better not do that and snowboarding I can only go twice a year in case what if I rupture an ACL that's not going to be very good tomorrow yeah yeah so you are very much constrained with this we'll get back to talking to Chris in one minute but first I need to tell you about element yeah I'm gonna look there you're gonna throw it and I'm just gonna catch it because I'm a I'm I'm epic right we'll get back to talking to Chris in one minute but first I need to tell you about element element is a science-backed electrolyte ratio of sodium potassium and magnesium with no gluten no coloring no artificial ingredients or any other BS it is the way that I've started my morning every single day for over three years now video guy Dean uses it and it is an awesome beautiful very enjoyable drink proper hydration plays a critical role in reducing muscle cramps and fatigue whilst optimizing brain health and regulating appetite best of all they've got a no BS no questions asked refund policy with unlimited duration so you can buy it and if you do not like it for any reason you can get your money back and you don't even need to return the box that's how confident they are that you love it head to drink lmnt.com modern wisdom to get a free sample pack of all eight flavors with any purchase that's drink lmnt.com slash modern wisdom yeah just aiming for you there better