Reigning six-time Classic Physique Olympia Champ Chris Bumstead is readying for his Open bodybuilding debut at the 2024 EVLS Prague Pro on Nov. 16-17 in Prague, Czech Republic. “I’m already in shape; it’s the last time I’ll ever be here,” Bumstead shared.
- After winning the 2024 Classic Physique Olympia, Bumstead announced his retirement from the competitive stage. However, he shortly thereafter confirmed he’d compete in his first and only Men’s Open contest before leaving the sport entirely.
“This is going to be an iconic show for the history of bodybuilding, in my opinion,” Bumstead asserted, revealing his expectations for the event during his arm training on Nov. 2, 2024.
[Related: Best Pre-Workout Supplements]
Bumstead’s Bulking Strategy & Open Expectations
To prepare for Prague, coach Hany Rambod instructed Bumstead to increase his calories and carbs. “I’ve been eating pretty good; my body has been handling a lot of food,” Bumstead explained, indulging in desserts and tuna sandwiches to size up as an Open athlete.
- Bumstead hopes to regain the muscle lost from cutting weight for the 2024 Olympia; so far, he’s seeing progress. “I’m definitely a lot fuller,” Bumstead unveiled. “Everything feels tight when I normally feel flat; it’s nice. I have more energy — that’s what happens when you eat.”
It’s not easy for the veteran competitor. “Getting back on a full-tilt diet is hard. I like to shut off something in my brain. I’m retired, I never have to do this again,” Bumstead disclosed.
[Related: Best Post-Workout Supplements]
Despite his excitement, Bumstead is realistic about his chances at heavyweight, stating “[I] don’t think I’m going to win. I’m still going to try my hardest.”
For Bumstead, it’s more about lasting memories and having fun without the pressure of staying on top. “I don’t feel like I’m in prep,” Bumstead said. “This is the first time in a decade where I’m like, let’s just see what happens.”
Delts & High-Volume Arm Workout
Bumstead ramped up his arm training, hitting his biceps and triceps. The session comprised the following exercises:
- Heavy Seated Shoulder Press
- Decline Lying Triceps Extension
- Dumbbell Lateral Raise
- Incline Hammer Curl
- Cable Wide-Grip Triceps Pressdown
- Machine Seated Dip
- Reverse Grip EZ Bar Preacher Curl
- Bayesian Cable Curl
- Cable Rope Front Delt Raise
- Rope Triceps Pushdown
[Related: Best Supplements for Bodybuilding]
Arm Training Techniques
A few key techniques from Bumstead’s arm session:
- Incline biceps/hammer grip curls are great for stretching the biceps. This grip combo maximizes leverage to favor the brachialis.
- EZ Bar reverse grip (palms down) preacher curls are stricter than the traditional variation, keeping the elbows on the pad and maximizing muscle recruitment.
- Bayesian cable curls are considered the king of biceps exercises by fitness influencer and researcher Jeff Nippard.
To Prague 2024
Fans are eager to see how Bumstead will perform against Open bodybuilders. Though his large, six-foot, one-inch frame could be an asset, he’ll compete against mass monsters, including friend Martin Fitzwater, who placed fourth at the 2024 Olympia.
More Bodybuilding Content
- Dorian Yates on When To Use Machines vs. Free Weights for Bodybuilding
- Bodybuilder Phil Heath and Strongman Brian Shaw Inducted Into International Sports Hall of Fame
- Love & Lifting — Wesley Vissers’ New Bodybuilding Coach Is His Fiance
Featured image: @cbum on Instagram
