Tag: CLASSIC PHYSIQUE
Arnold Classic 2022 Classic Physique Results
Terrence Ruffin wins Classic Physique at the Arnold Classic 2022.
The Arnold Sports Festival was back to normal this year with the event taking place over the course of the first weekend in March. During the bodybuilding portion, Classic Physique attempted to steal the show. On Friday night, Terrence Ruffin was crowned champion at the Arnold Classic 2022 in the Classic Physique division for the second consecutive year.
This was a very top-heavy division and it showed during prejudging. Ruffin headlined the callouts, along with Ramon Rocha Queiroz and Breon Ansley. Urs Kalecinski rounded out a group of four competitors who were all top-five finishers at the 2021 Olympia. This competition was wide open this year but it was Ruffin who quickly took control on Friday night.
The best poser award was introduced to the Classic Physique division last year with Logan Franklin winning the inaugural award. This year, it was Ruffin who earned the honor and swept the night.
The full results have been announced. Check out our full breakdown of the Classic Physique division of the Arnold Classic 2022 results below.
Arnold Classic 2022 Classic Physique Results
First Place – Terrence Ruffin
Second Place – Ramon Rocha Queiroz
Third Place – Urs Kalecinski
Fourth Place – Breon Ansley
Fifth Place – Michael Daboul
Sixth Place – Peter Molnar
Seventh Place – Divine Wilson
Eighth Place – Darwin Uribe
Ninth Place – Lenny Wicks
Generation Iron Fitness Network will provide coverage of the full Arnold Classic 2022 event including pre-judging reports, analysis, and results updates. Stay tuned to Generation Iron and visit our official Arnold Classic 2021 coverage hub right here!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Tamer Barakat Profile & Stats
The biography, life, and accomplishments of Tamer Barakat
Tamer Barakat is an Egyptian American professional International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder born on January 15, 1971. He’s the reigning Natural Olympia Classic Physique Masters champion. Despite a 40-60 lbs weight disadvantage, Barakat also placed 2nd in Men’s Bodybuilding Grand Masters and made the top five of the Men’s Bodybuilding Open division at Natural Olympia.
Moreover, Tamer Barakat is the first Vegan to sign a multi-media contract with Generation Iron and Iron Man Magazine.
Below is a complete breakdown of Tamer Barakat’s profile, stats, biography, training, and diet regimen.
Full Name: Tamer Barakat
Weight
Height
Date Of Birth
140-160 lbs
5’4″
01/15/1971
Division
Era
Nationality
Classic Physique, Bodybuilding
2010
Egyptian American
Biography
Image via Instagram @ironbulk15
Tamer Barakat was born and raised in Egypt on January 15, 1971. Barakat was drawn to sports from a young age. The first sport Barakat played was football (soccer), and by the time he was a teenager, Barakat was competing at the national level in judo. As part of Barakat’s judo training, he lifted weights. Tamer Barakat fell in love with weightlifting and the transformation his body made in the gym.
In Barakat’s late teens, he started bodybuilding and loved the camaraderie of the sport. From 19-21, Barakat competed and won national-level amateur competitions. Since Tamer Barakat was a natural (no doping), he was discouraged at 21 once he realized he couldn’t compete with fair competition. Although, he continued to train since he loved being in the gym.
Barakat relocated to the USA at the age of 27 for work. However, it wasn’t until age 49 that Barakat found the INBA PNBA and natural bodybuilding. Ironically, Barakat thought his time competing in bodybuilding was done, but it was just the beginning. Tamer Barakat stated:
“I always wondered why I stayed consistent with my training and nutrition for that long, for almost 30 years since my last comp at the age of 21, now I know why!”
Competition History
2020 Muscle Beach:
Classic Physique and Bodybuilding (earned pro cards) – 1st
2020 Natural Olympia:
Classic Physique Masters – 1st
Classic Physique Open – 3rd
2021 Iron Man Magazine International:
Bodybuilding Masters – 1st
Classic Physique Open – 1st
2021 Wolfpack Classic:
Bodybuilding Grand Masters – 1st
2021 World Cup:
Bodybuilding Open – 1st
Classic Physique Open – 2nd
2021 Natural Olympia:
Classic Physique Masters – 1st
Bodybuilding Grand Masters – 2nd
Classic Physique Open – 4th
Bodybuilding Open – 5th
Workout Plan
Tamer Barkat is a firm believer that you should switch up your routine and add variety to your movements for continuous progress. Therefore, he changes his workout every 4-6 weeks.
Barakat does a five-day split routine during the off-season – one muscle group per day. Additionally, he’ll do a 12-cycle strength training, hypertrophy (size), and pump training cycle – split into four weeks. The first four weeks are focused on heavyweight in the 3-6 rep range. Then, Barakat uses moderate weight in the next phase and increases the reps to 8-12 reps. In the last four weeks of Barakat’s 12-week cycle, he’ll reduce the weight and ramp up the sets to 12-15 reps, including supersets and drop sets. To help recover, he’ll do a de-load week, then repeat the 12-week cycle – with new/modified exercises.
As the season approaches, Barakat will switch to a push/pull/leg split five days a week. And he’ll switch up those movements every six weeks for continued muscle growth.
Tamer Barakat also likes to incorporate Olympic lifting movements such as the clean and jerk and snatches during his off-season training 1-2x per week. He believes this will trigger a higher neuroendocrine response and help him gain more strength.
Below is a clip of Barakat performing the power cleans and snatches on social media.
https://www.instagram.com/p/CWo4OMDvQ2j/?utm_source=ig_web_copy_link
What Are Tamer Barakat’s Favorite Exercises?
Squat: Considered the king of all exercises and target your quads, hamstrings, and glutes.
Deadlift: Another compound lift some deem to be the king of all exercise. The deadlift targets your glutes, hamstrings, and back.
Curl: This isolation movement works your biceps.
Nutrition
Tamer Barakat is a vegan. According to Barakat:
“I am Vegan for the animals, so everything is plant-based. I mostly eat the same thing daily, whether it’s in or off-season, the difference is the quantity of food. I get most of my protein from my Vegan protein supplement, usually, mix it with oatmeal and/or drink it as a shake, rest of my meals are typically a mix of rice/quinoa, mushrooms, salad, and seitan/tofu/tempeh….etc [sic]”
Personal Life
When Tamer Barakat isn’t prepping for shows, he loves spending time with his family – wife, two teenagers, three dogs, and two cats. They enjoy traveling and quality time at home. Barakat also likes to read, paint, and relax after a strenuous day of work and training.
Derek Joe Profile & Stats
The biography, life, and accomplishments of Derek Joe
Derek Joe is a bi-racial (African American/Caucasian) professional International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder born on August 6, 1986. He’s the reigning Natural Olympia Classic Physique champ and has signed a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine.
Below is a complete breakdown of Derek Joe’s profile, stats, biography, training, and diet regime.
Full Name: Derek Lamar Joe
Weight
Height
Date Of Birth
198 lbs
5’10″
08/06/1986
Division
Era
Nationality
Classic Physique
2010
African American/Caucasian
Biography
Image via Instagram @djoe.hype
On August 6, 1986, Derek Joe was born in Mesa, Arizona. Although, he grew up in Tuscon, Arizona. Derek Joe’s competitive nature and love for sports lead him to natural bodybuilding. Growing up, Joe played every sport – if it involved running and jumping and a ball, Joe’s played it.
He was a three-sport letterman in high school for football, basketball, and track. His prowess on the field earned him a spot on the football team at the junior college level, where he played for two years. After that, Derek Joe landed a position on the team as an assistant coach and strength and conditioning coach.
However, Derek Joe missed competing and needed something to fill that void. And his desire was met once a friend who happened to be a pro natural bodybuilder encouraged him to start competing in natural bodybuilding. His friend was sure he would do good! Well, it turns out Joe’s friend’s hunch was correct. Derek Joe stated:
“After stepping on stage for the first time and seeing the other more experienced athletes, my eyes were opened to just how far I could potentially take my body naturally. From that point, I was set on continuing to compete and push my own natural limits.”
Since then, natural bodybuilding has worked out well for this 2021 Natural Olympia Classic Physique champ. Admittedly, Joe’s been open about the difficult decisions he had to make regarding his lifestyle, career, relationships, finances, and time. Although, he said it’s been worth it. He recently quit a full-time medical sales job he worked at for three years. Now, Derek Joe plans to coach other athletes and the general population to reach their fitness goals. And, of course, he plans to ramp up his training to prep for future competitions.
Competition History
2021 INBA/PNBA Natural Olympia Classic Physique Open – 1st
2021 Mr. America Classic Physique Open – 2nd
2021 INBA/PNBA Iron Man Magazine International Classic Physique Open – 2nd
2020 INBA/PNBA Grand Canyon Classic Classic Physique Open (earned pro card) – 2nd
2018 NPC Terminator Classic Physique Open – 2nd
2013 OCB Sun Valley Natural Men’s Bodybuilding Open – 6th Place
Workout Plan
https://www.instagram.com/reel/CYse2bcBzSc/?utm_source=ig_web_copy_link
Derek Joe splits his workouts into a six-day split consisting of upper body push, upper body pull and abs, and legs. Below are the exercises, sets, and reps he performs.
Day 1: Upper Body Push
Day 2: Legs
Day 3: Upper Body Pull and Abs
Day 4: Upper Body Push
Alternating Incline Dumbbell Chest Press (bottom hold): 4 sets × 8-12 reps
Flat Dumbbell Chest Press: 3 sets × 8-12 reps
Flat Bench Fly: 3 sets × 8-12 reps
Seated Alternating Arnold Press: 4 sets × 8-12 reps
Seated Alternating Lateral Raise: 3 sets × 8-12 reps
Rear Single Arm Cable Fly: 3 sets × 8-12 reps
One Arm Overhead Triceps Extension: 4 sets × 8-12 reps
Alternating Dumbbell Skull Crusher: 4 sets × 8-12 reps
Day 5: Legs
Bulgarian Split Stance Squat: 4 sets × 8-12 reps
Walking Lunge: 4 sets × 12 reps
Single-Leg Deadlift: 4 sets × 12 reps
One-Legged Standing or Donkey Calf Raise: 4 sets × 8-12 reps
One-Legged Seated Calf Raise: 4 sets × 8-12 reps
Day 6: Upper Body Pull and Abs
Dumbbell Row: 4 sets × 8-12 reps
Single Arm Lat Pulldown: 4 sets × 8-12 reps
Supinated Alternating Bent-over Row: 4 sets × 8-12 reps
Alternating Dumbbell Curl: 4 sets × 8-12 reps
Concentration Curl: 4 sets × 8-12 reps
Crunches (weighted): 4 sets × 20 reps
Decline Sit-up: 4 sets × 20 reps
What Are Derek Joe’s Favorite Exercises?
“Barbell Squat: this is the first exercise I ever learned to do in the weight room and is one of the most foundational.
Bulgarian Split Squat: I like to incorporate single-leg movements as much as possible.
Hammer Strength Incline Chest Machine done with cross body single-arm press: I’m putting more focus on my upper chest this season, so I started doing these, and they really hit that area well and allow me to focus on contracting/isolating the muscle where I need it to.”
Nutrition
Derek Joe says his diet is more flexible during the off-season, but he follows a similar structure as his in-season nutrition. Derek Joe stated:
“I eat more fruit, vary my carb and protein choices, and have periodic cheat/refeed meals as I feel needed. Right now, my coach has me at and will be pushing me past 4,000 calories daily, eating 210g protein, 530g carbs, and 95g fat.”
Off-season Meal Plan
Meal 1
1 scoop protein shake (plant-based)
2 tablespoons of chia Seeds
carbs of choice to fit macros (e.g., 2 cups of oatmeal)
Meal 2
1 cup of quinoa
24 whole almonds
1 cup of green veggie (spinach or green beans preferred)
Meal 3
6 oz. tofu (organic baked tofu sriracha flavor, or comparable brand)
1/2 cup of quinoa
1 cup of green veggie (spinach or green beans preferred)
Meal 4
Quest/protein bar of choice or 1 can of tuna
carbs of choice to fit macros (e.g., 2 cups of rice OR 1.5 cups of oatmeal)
Meal 5
8 oz. Salmon
carbs of choice to fit macros (e.g., 2 cups of rice)
1 cup of green veggie (spinach or green beans preferred)
Although Joe follows a similar framework with his nutrition during the season, he gets more strict. According to Joe:
“My coach and I keep everything very simple, eating the same foods every day. I’m communicating with my coach more frequently, so if my body feels like it needs something, we discuss it together before making any changes.”
Supplements
Below are the supplements Derek Joe takes.
Gains in Bulk: creatine, glutamine, digestive formula (enzymes), liver and kidney cleanse
Plant Jym (plant-based protein): oatmeal cookie flavor – higher in sodium, so he only uses this during the off-season or bulking phase.
Muscle Quick Vegan protein from One Stop Nutrition: chocolate ice cream flavor. He uses this or something similar when prepping for a show (lower sodium).
Other supplements: vitamin D, vitamin C, zinc, fish oils
Personal LIfe
Derek Joe is a homebody despite being in the spotlight on stage competing in natural bodybuilding. However, he likes to stay active, try new things, and meet people. Also, he enjoys reading and anything outdoors. Derek Joe puts ample time into his business, fitness, and personal brand outside of leisure. Above all, Derek Joe saves time for his family and friends.
Best on the Planet – Shoulders Greek Gods Would Approve
Best Shoulders in the World
Since shoulders are where it all starts. There would be no “V-taper physiques” without broad shoulders. Wide shoulders have been a symbol of strength and masculinity for a long time.
Building Greek Gods-like shoulders isn’t easy. Broad shoulders mean a wider structure which can take a lot of hard work and patience. The people in this article have some of the best shoulders in the world.
Sergi Constance
Sergi Constance has one of the best shoulders in the industry and he knows it. He dresses up like a Greek warrior ever so often and steps on stage. The roundness of his delts is unparalleled.
Steve Cook
Steve Cook has been on the fitness scene for a long time and has garnered a big following. Cook focuses on building a Golden-era physique with broad shoulders. Steve shares his workouts on his YouTube channel.
Lazar Angelov
Angelov is one of the most recognized faces in the fitness industry and has come to be known for his chiseled physique. His full and round shoulders make him look more muscular by adding the illusion of a small waist.
Shawn Rhoden
You shouldn’t be surprised to find Mr. Olympia 2018 on this list. Rhoden showed up at the 2018 Mr. Olympia with an incredibly symmetrical physique and his broad shoulders overshadowed his competition.
Kris Gethin
View this post on Instagram
I’ll never fucking lose it. I’ll always have unfinished business. If my fibres remain intact, I’ve got work to do. My passion for pain has to emerge by unleashing an army of desecrators to ravage my impotent muscles. The Iron speaks a language I’ll always understand. The weight of her company carries me, celebrates my victories, arouses my consciousness, and feeds my wasted wreckage. Over time, the Iron and I have built an unbreakable relationship. It breaks me down, resuscitates me, and then puts me down again. . Some think I am lonely or sad because I think this way. These are same people who celebrate a life sentence of reality TV show episodes and oral frenzies with fast food. They are too blind, brain washed, unfit, and lack the testosterone to breed more whining excuses of man the less the better. . Best days, bad luck, jealousy…I don’t feel anything and I don’t protest. It gives me more room to grow, steel gym space, and the success they unknowingly crave in their numbed existence. . I want to pulverize the poundage, rape the weight, and idolize the Iron. The reps start and end with the Iron. I swim through lactic acid to get to it every time. It hurts, but I am addicted. It grows me from the inside where I don’t want to hide. I tear at it hard and real until there is only pleasure to feel. . The weight speaks to me more than any person ever has. I pull or push at it until whatever lives within cracks my through my skin. I control you; you don’t get to tame me. * * * #bodybuilding #transformation #manofiron #krisgethin #gratitute #winner #bodybuilding #fitfam #healthy #muscles #igfitfam #igers #dream #hardwork #weighttraining #life #lifestyle #bodybuildingmotivation #flex #fitnessaddict #eatclean #kagedmuscle #partanimalpartmachine #notimetobleed #painisweaknessleavingthebody #knowledgewithoutmileageisbullshit #fatloss
A post shared by Kris Gethin Official (@krisgethin) on Oct 27, 2018 at 8:24am PDT
Gethin is the king of transformations and has shoulder caps the size of football helmets. Gethin follows crazy workouts where he does up to 30 repetitions on exercises like the side lateral raises and rear delt flyes.
Flex Lewis
Flex is one of the few gifted athletes in the industry. He is the undisputed 7X 212 Mr. Olympia. Lewis’ body is in perfect proportions and his broad shoulders dwarf anyone standing beside him.
Joey Swoll
Joey is one of the biggest Instagram fitness celebrities. He has crazy big shoulders, a tiny waist and amusing mobility for a guy of his size. Swoll is a fitness idol and has inspired many to live the fit lifestyle.
Jeremy Buendia
Jeremy Buendia is the 4X Men’s Physique Mr. Olympia champion. If you’re a fan of golden era aesthetics, Buendia is your man. Jeremy with his symmetrical and conditioned body is sure to add more titles to his belt.
Simeon Panda
Panda is a beast when it comes to training. He leaves no stones unturned when it comes to annihilating his muscles. Simeon’s shoulders are the result of lifting heavy weights and doing so with near perfect form.
Mike Rashid
It would be safe to call Mike Rashid “The Delt Guy”. Rashid’s massive shoulders are the result of his brutal training and the sets he refers to as “the fatality sets”. Rashid focuses on training the mind along with the body.
Bradley Martyn
Martyn has some of the most insane workout videos which often go viral. His adventures in the gym include squatting with a couple of girls on the bar, box jumping out of a swimming pool and squatting 315lbs on a hoverboard.
Who do you think has the best shoulders? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All photos and header courtesy of Instagram
Brandon Lirio Profile & Stats
The biography, life, and accomplishments of Brandon Lirio
Brandon Lirio is an American professional INBA PNBA Classic Physique professional natural bodybuilder born on March 9, 1988. He’s also a powerlifting and strongman athlete. He’s a 3x Natural Olympia champion, 2x World champion, 2x Natural Universe champ, and in the PNBA Hall of Fame. He’s held six continental titles and several dozen other titles in the last decade too.
Also, Brandon Lirio is part of the recent surge of INBA PNBA athletes that have received a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine.
Below is a complete breakdown of Brandon Lirio’s profile, stats, biography, training, and diet regimen.
Full Name: Brandon Lirio
Weight
Height
Date Of Birth
153 – 170 lbs
5’5”
3/9/1988
Division
Era
Nationality
Classic Physique
2010
American
Biography
Born in March of 1988, Brandon Lirio is one of the eminent faces in natural bodybuilding, precisely the INBA PNBA league. He’s had an impressive INBA PNBA career thus far and is putting an imprint in powerlifting and strongman competitions.
Brandon Lirio has a military background and served in the United States Air Force for 11 years. In addition, he was stationed overseas and worked in the meteorology field – space physics. During his time serving, Lirio suffered from panic attacks, and bodybuilding was an outlet for him to prevent the attacks and balance his hormones.
Also, he was tired of being small, weighing 117 lbs, when he first joined the military. However, everything changed for him once he met a buddy who showed him around the gym and also happened to be an MMA champion. Once he started taking natural bodybuilding seriously in 2012, he began stacking titles.
Competition History
2021 Natural Olympia Classic Physique Division – 2nd
2018 PNBA Natural Olympia Classic Physique Division – 1st
2018 PNBA World Championships Classic Physique – 1st
2018 PNBA US Nationals Physique Division – 1st
2017 INBA Illinois State Championship Classic Physique Division – 1st
2017 INBA/PNBA North American Championships Classic Physique Division – 1st
2017 INBA/PNBA Natural Universe Classic Physique Division – 1st
2017 INBA/PNBA Asian Pacific Championships Classic Physique Division – 1st
2017 NGA New England Championships – 1st
2017 INBF Natural Connecticut Lightweight Bodybuilding Division – 1st
2017 INBA PNBA Asian Pacific Championships Bodybuilding Division – 2nd
2017 INBA Illinois State Championships Bodybuilding Division – 2nd
2017 INBA/PNBA World Cup – 2nd
2017 INBA/PNBA Australian International Championships Bodybuilding Division – 3rd
2016 Natural Olympia Lightweight – 1st
2016 INBA European Championships Bodybuilding Divison – 1st
2016 INBA World Championships – 4th
2016 AFS Helsinki Fitness Physique Division – 1st
2016 INBA Illinois State Championship Novice Division – 1st
2015 AINBB International Physique “Mr. Physique” Title – 1st
2015 Northern Italy Bodybuilding Division – 1st
2015 Nothern Italy Physique Division – 1st
Brandon Lirio’s Training
Brandon Lirio’s training regimen varies depending on if he’s in-season or off-season. His workouts consist of training six days a week on a bro split routine during the season. In addition, he focuses on powerlifting and strongman lifts during the off-season to build muscle mass.
Leg day and training his chest are his favorite muscle groups to train. Heavy incline cable flyes and cross-chest press are his favorite chest movements to build a full chest, while belt squat and leg press are his go-to leg exercises.
Brandon Lirio has an in-depth Iron Man Magazine article of his preparation for natural bodybuilding competitions here.
Nutrition
Brandon Lirio’s nutrition doesn’t stay consistent each year. But generally, he puts a heavy emphasis on protein intake and consumes 1.75g/lb of bodyweight year-round. He believes consuming ample protein will control his hunger levels and leave enough amino acids around to help muscle repair. When it’s the off-season, Lirio will eat anywhere from 1.5g-2.25g of carbs/lbs of bodyweight. As he approaches competitions, he may load up more on carbs, varying from 35-150g during the season. His fat intake will fluctuate from 40-70g per pound of bodyweight – in-season, he hovers on the lower end around 40-55g and will consume upwards to 70g of fat during the off-season.
Personal Life
Outside of competing, Lirio loves to engage in sports and owns a fitness business – Battleground Fitness. Currently, he’s doing a professional series on YouTube on learning to lift as a strongman. You can take a peek at that below.
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Brandon Lirio loves spending time with his wife and their newborn twins, Archer and Ellis. To cater to his nerd side, he loves playing Magic: The Gathering – a card game.
Mike Mentzer Profile & Stats
The biography, life, and accomplishments of Mike Mentzer
Mike Mentzer was an American IFBB professional bodybuilder born on 15 November 1951 in Germantown, Pennsylvania. Mike was also an author, and his writings were widely read and appreciated.
While some bodybuilding fans considered Mentzer a genius, others called him a mystery. Sadly, the mystery could never be unraveled as Mentzer passed away at the age of 49.
Below is a complete breakdown of Mike Mentzer’s profile, stats, biography, training, and diet regimens.
Full Name: Mike Mentzer (Golden Era Bodybuilder)
Weight
Height
Date Of Birth
225-235 lbs
5’8″
15/11/1951
Division
Era
Nationality
Men’s Open
1970’s, ’80s
American
Biography
Famed for his scuffle with Arnold Schwarzenegger at the 1980 Olympia, Mike Mentzer was one of the best bodybuilders of the golden era.
Apart from being a top-level competitive bodybuilder, Mentzer was a straight-A student in school. As a pre-med student at the University of Maryland, Mentzer spent his time away from the gym studying genetics, physical and organic chemistry.
Mike “The Heavy Duty” Mentzer started training at the age of 12, and by the age of 15, he could bench press 370 lbs, with a bodyweight of 165 lbs.
Mentzer entered his first contest in 1971, and it turned out to be a humbling year for him. Although he won his very first competition (Mr. Lancaster), he finished in tenth place (his worst ever) in the very next show (AAU Mr. America).
Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. Mentzer started pumping iron again in 1975 after a four-year hiatus. He made a respectable comeback (1975 IFBB Mr. America), coming in at a modest third place.
Mentzer and Drug Abuse
While prepping for the 1980 Olympia, Mike Mentzer started using amphetamines. He claimed he needed it for productivity and did not use it for recreational purposes. The warning signs of waning health started showing soon after, but Mentzer paid no heed.
Twice during his prep, Mike awoke to find himself, “at death’s door.” He was so fatigued that he could not even raise his arms and had to stay in bed for the remainder of the day.
A couple of days before the 1980 Olympia, the “death’s door” feeling revisited Mike Mentzer. It wasn’t until the morning of the competition that he felt he had recovered.
Later that day, the retired Arnold Schwarzenegger announced his comeback at the 1980 Olympia. The news did not go down well with many contestants, including Mentzer.
By this time, Mike Mentzer had become popular and was a judge’s favorite. On top of that, many competitors believed that Mike, with his new fame, could win the 1980 Olympia purely on popularity.
As a result, an urgent meeting was called. Reportedly, insults were exchanged between Mentzer and Schwarzenegger at the meeting, and a fight nearly broke out.
Long story short, Arnie was allowed to compete and won the Sandow despite breaking formation on several occasions and receiving a warning from the judges. Mike Mentzer, on the other hand, placed 5th.
The Decline of Mike Mentzer
In protest of his poor placing in 1980, Mike Mentzer boycotted the 1981 Olympia and retired soon after at the age of 29.
In 1983, Mentzer became the editor of ‘Workout Magazine‘. Although he enjoyed his work, he relied upon amphetamines to meet deadlines and occasionally stayed awake for two to three days straight.
For some reason, the owners of the magazine pulled the plug on the magazine. It dealt a crushing blow to Mentzer.
Soon after ‘Workout Magazine‘ ceased operations, Mike lost his beloved father. To add to his distress, Mike’s 10-year relationship with fiancee Cathy Gelfo came to an end around the same time.
These three unfortunate events, combined with the continued (ab)use of amphetamines led to Mike Mentzer’s decline. He passed away in 2001 at 49-years-old due to a heart attack.
The sad story does not end here. Mike’s younger brother Ray Mentzer (Mr. America 1979) discovered Mike’s dead body. The death of his beloved brother proved to be too much to bear for Ray. Ray too, died within 48 hours of Mike’s passing.
“Many bodybuilders sell themselves short. Erroneously attributing their lack of satisfactory progress to a poverty of the requisite genetic traits, instead of to their irrational training and dietary practices, they give up training. Don’t make the same mistake.” – Mike Mentzer
Competition History
1971 Mr. Lancaster – 1st
1971 AAU Mr. America – 10th
1971 AAU Teen Mr. America – 2nd
1975 IFBB Mr. America – 3rd (Medium)
1975 ABBA Mr. USA – 2nd (Medium)
1976 IFBB Mr. America – 1st (Overall)
1976 IFBB Mr. America – 1st (Medium)
1976 IFBB Mr. Universe – 2nd (MW)
1977 IFBB North American Championships – 1st (Overall)
1977 IFBB North American Championships – 1st (MW)
1977 IFBB Mr. Universe – 2nd (HW)
1978 IFBB USA vs the World – 1st (HW)
1978 IFBB World Amateur Championships – 1st (HW)
1979 IFBB Canada Pro Cup – 2nd
1979 IFBB Florida Pro Invitational – 1st
1979 IFBB Night of Champions – 3rd
1979 IFBB Mr. Olympia – 1st (HW)
1979 IFBB Pittsburgh Pro Invitational – 2nd
1979 IFBB Southern Pro Cup – 1st
1980 IFBB Mr. Olympia – 5th
Training
Mike Mentzer followed a HIIT training routine. He followed a ‘heavy duty’ variation of the model. This system required Mentzer to use a weight that would take him to failure between 6-9 reps.
When he hit failure, Mike Mentzer kept going and performed 2-3 forced reps while using a spotter. Mike advocated following perfect form while training.
Mike would often keep his training week down to 3 working days with 4 for rest. Later, as his bodybuilding progressed, he would take between 4-7 days rest in between workouts.
Mike Mentzer’s training regimen included:
Monday: Legs, Chest, Triceps
1. Legs: Giant-set
2. Chest: Triset
3. Triceps: Triset
Pushdown: 1 set of 6-8 reps
Dips: 1 set of 6-8 reps
Lying triceps extension: 2 sets of 6-8 reps
Wednesday: Back, Traps, Shoulders, Biceps
1. Back: Tri-set
Nautilus pull-over: 2 sets of 6-8 reps
Close-grip pulldown: 2 sets of 6-8 reps
Bent-over barbell row: 2 sets of 6-8 reps
2. Traps: Superset
Universal machine shrug: 2 sets of 6-8 reps
Upright row: 2 sets of 6-8 reps
3. Shoulders & Biceps: Giant-set
Nautilus lateral raise: 2 sets of 6-8 reps
Nautilus press: 2 sets of 6-8 reps
Rear delt row: 2 sets of 6-8 reps
Standing barbell curl: 1 set of 6-8 reps
Concentration curl: 2 sets of 6-8 reps
Nutrition
Mike Mentzer believed that bodybuilders did not need the levels of protein they were sold by magazines. He took a broad approach to his nutrition in terms of food sources and would eat according to four food groups.
Mike Mentzer’s diet program consisted of:
Cereal and grain: Four or more servings per day
Fruits and vegetables: Four or more servings per day
The high-protein group (fish, meat, eggs): Two or more servings each day (Basic serving of meat = 3.5 ounces)
Dairy products (milk and cheese): Two servings per day.
Best Male Fitness Athletes You Need To Follow on Instagram
Follow These Fitness Stars on Instagram
Instagram has become the go-to place for fitness enthusiasts to follow the best in the business. The sudden blowing up of the fitness scene on Instagram has given rise to some pseudo fitness gurus whom you should stay away from.
Following the right people on Instagram can help you in achieving your goals by acting as a daily dose of motivation. Not to mention, you can learn a ton about fitness from these athletes and apply it to your training and nutrition.
Yesterday we covered the top female fitness athletes you should follow on Instagram. Today we’re jumping to the other side with the top male athletes on Instagram to follow. Check it out!
Steve Cook
Steve Cook is a veteran and had a decent fan following before Instagram was a thing. Steve is one of the most humble fitness personalities and shares not only his fitness routines but also his personal life with his fans.
Simeon Panda
Simeon Panda is an alien from another planet. Panda has insane muscle mass and definition. Simeon is also a part of many collaboration videos where he can be seen lifting heavy weights with complete ease.
Bradley Martyn
Bradley Martyn can lift an insane amount of weights with near perfect form. Martyn is famous for performing crazy stunts like performing squats on a hoverboard, jumping out of swimming pools, squatting with girls on the barbell, etc.
Ulisses Jr.
Ulisses Jr. has one of the most shredded physiques in the fitness industry. Ulisses maintains his peeled look throughout the year. If you’re into ripped physiques and long hair, Ulisses is a must follow.
Joey Swoll
Joey Swoll is a Shredz athlete and has been with the company for ages. Swoll is known for sharing heartfelt messages with his fans. Joey has a symmetrical physique with broad shoulders, tiny waist, and huge legs.
Blessing Awodibu
Bodybuilding isn’t supposed to be boring, and Awodibu is the perfect example of it. Awodibu is one of the funniest bodybuilders on Instagram. Blessing Awodibu is no joke, he is a Pro Bodybuilder and is a 2X Arnold champion.
Kris Gethin
Kris Gethin is a renowned fitness athlete who believes in mileage as he does in knowledge. Kris owns the band Kaged Muscle which proves his knowledge about diet and nutrition, and his physique is the result of the mileage in the gym.
Mike Rashid
Mike Rashid is much more than a shredded physique. Rashid believes in developing and training the mind as much as he believes in working on his physique. Mike has an entrepreneurial side and owns his own supplement and apparel brands.
Cory Gregory
Cory Gregory is the co-founder of MusclePharm and Max Effort. Gregory brought the “Squat Every Day” challenge to the limelight. Cory also gives the “Dad bod” a whole new meaning.
Who is your favorite male fitness athlete on Instagram? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All images courtesy of Instagram
Everything You Need to Know About Competition Preparation
All You Need to Know About Bodybuilding Competition Preparation
Many people who start bodybuilding on the advanced level at one point or the other think about competing on stage. While most of those people never gather the courage to step on stage, the ones who do suffer because of a lack of knowledge about preparation.
To win a bodybuilding competition, you need to do more than workout every day for a few weeks. The right contest prep is what separates the all-time bests from rookies who stick around for a couple of shows. If you’re ambitious enough to join the elites, we’re here to help you.
You Need a Coach
It doesn’t matter how good you think you are, the sooner you accept you need a coach, the better it’ll be for you. A coach can help you with your diet, training, posing, and juice. An experienced coach can even tell you what’s going to work for you in a particular show and then polish it.
Plan Your Training
Most people try to stay in shape throughout the year which can be harmful to their overall health. The better way is to shortlist the shows you’ll be contesting a year in advance and then start preparing for them not more than 20 weeks from the show date.
Design a Nutrition Plan
You can’t win a show just by going hard in the gym. Nutrition is a key aspect of achieving peak conditioning. Get an expert to design the nutrition and diet timeline as per your show and then stick with it.
Get Posing Classes
In the documentary Pumping Iron, Arnold Schwarzenegger talks about the importance of posing and even goes to ballerina classes to perfect his routine. Consulting a choreographer about your posing routine and a bodybuilding coach about the mandatory bodybuilding poses is a good idea.
Find the Right Tan
Most people overlook the importance of finding the right tan and settle for the cheapest option they can buy online. The right tan can make a big difference in your placing in the show, so do the effort of finding the right tan as per your skin type. Getting a professional to apply the tan can also improve how the tan looks.
Look For a Posing Suit
Posing suits are one of the most important (and the only thing you’ll wear) which many people overlook. It would be great if you could find out the backdrop of the stage and choose a suit which will make you pop out and compliment your skin and tan tone.
Know the Stage
Reaching the show early and checking out the auditorium can do wonders for your performance (yes, posing is a performance). Know where the focus lights are and try to be under the ‘good light’ always. A good stage presence will show up on the mark sheet.
Prepare For Your Division
As a classic physique contestant, its okay to idolize a free-weight bodybuilder but copying his moves and poses won’t go down well for you. Know your division well and the things which work like posing, costumes, stage presence, etc.
It’s All About You
Bodybuilding is a selfish game, and you need to turn mean and focus all your energy on your own self. Arnold got in the headlines when it came to surface he missed his father’s funeral as he refused to go back to Austria because Mr. Olympia competition was in a couple of months.
Learn From Your Mistakes
You probably aren’t going to hit the jackpot in your first attempt. It might take a few tries before you learn from your mistakes and realize what works for you and what doesn’t. Bodybuilding is a never-ending game of self-improvement and one which will challenge every fiber of your being.
Are you planning to compete in a bodybuilding show? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Build a Golden Era V-Taper with this Workout
Back Workout for Building a V-Taper
Aesthetics were the main focus of bodybuilding in the golden era. The advent of science and enhancement drugs took the battle from aesthetics to muscle mass and size. While the fads come and go, the golden era aesthetics will stay forever.
The love for the golden era V-taper and natural aesthetics has brought about starting the Classic Physique division in the Mr. Olympia competition. Nothing appeals more in a well-crafted physique than the good old V-taper and we’re here to help you build one.
Exercise 1 – Pull-ups – 50 Reps
We’ll be focusing on the old school exercises in this workout. We will start the workout with 50 pull-ups. Take as many sets as you need to complete the 50 pull-ups but try to hit failure with every set.
Exercise 2 – Superset
– Bent Over Barbell Rows – 3 Sets 20, 15, 10 Reps
– Seated Pulley Rows – 3 Sets 10, 15, 20 Reps
The rows build the thickness in the back while the pull-ups and pull-downs help in building wide lats. Use lifting accessories to eliminate the grip strength while performing the exercises as your grip is prone to give up before your back.
Focus on building a mind-muscle connection and contract your back with every single rep. While performing the seated rows, lean forward to give your lats a stretch, but don’t lean back and maintain an arched back while rowing towards your body.
Exercise 3 – T-Bar Rows – 4 Sets 15, 12, 10, 8 Reps
The T-bar rows are where it gets down and dirty. Go heavy on the rows while maintaining a strict form. If you don’t have a T-bar row machine at your gym, put a barbell in the landmine rows position and use a v-handlebar to row the barbell.
A good back workout should be as taxing as a brutal leg workout. Your back is the second biggest muscle group after your legs and building a v-taper will require you to put all you’ve got into every exercise.
Exercise 4 – Giant Set
– Pullovers – 3 Sets 15, 12, 10 Reps
– Front Facing Lat Pulldowns – 3 Sets 15, 12, 10 Reps
– Behind the Neck Lat Pulldowns – 3 Sets 15, 12, 10 Reps
The giant set will be focused on building the broad wings. In the first set, lie down across a flat bench and perform the first set with 15 reps. Don’t bend your elbows throughout the movement as doing so will recruit your pectoral muscles.
After the pullovers, we switch over to the front facing lat pulldowns and then move onto performing the behind the neck lat pulldowns. These three are the most effective exercises when it comes to building wings you could fly with.
Exercise 5 – Barbell Shrugs – 3 Sets 30, 20, 10 Reps
Trapezius muscles (or traps) are one of the most abused muscles when it comes to training them in the gym. Performing shrugs is fairly easy, all you need to do is stand with your feet shoulder width apart, grab a barbell, maintain a slight bend in your elbows and lift your shoulders to your ears.
Many people mess up by letting their egos get in the way and go too heavy on this exercise. Pause at the top of the movement and squeeze the living hell out of your traps with every rep.
Exercise 6 – Behind the Back Machine Shrugs – 3 Sets 10, 20, 30 Reps
We’re not leaving any stones unturned with this workout and will not settle for anything less than a golden era v-taper. The trapezius muscle is majorly on our backs and behind the back shrugs can help us train it efficiently.
Using a machine for this exercise puts constant tension on the muscle which a vanilla barbell can’t do. If you’ve put everything into this workout, by the end of the 30 reps, your back should be on fire.
Who do you think has the best V-taper? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Chris Bumstead Back Workout For A Sprawling Christmas Tree
3x Classic Physique Olympia champion Chris Bumstead shares a massive back workout!
Believe us when we say there will be major posterior pounding on the Chris Bumstead back workout routine. Honestly, we would be disappointed if we did not have to crawl out of the gym by the end of the 3X Mr. Olympia Classic Physique champion’s training regimen.
Building a V-taper is easier said than done. Your back is the second largest muscle group after legs. An effective back training session can be as taxing (if not more) than a leg workout. You need to target your back from every angle to ensure overall development.
Check Out: Chris Bumstead Gives Answer On Whether or Not to Use Steroids
Chris Bumstead Stats
Name: Christopher Adam Bumstead
Nickname: CBum
D.o.B: 2 February 1995
Birthplace: Ottawa, Ontario, Canada
Height: 6’0”
Weight: 225 pounds
Chest: 51″ (130 cm)
Waist: 30″ (76 cm)
Bicep: 20″ (51 cm)
Chris Bumstead Story
The reigning Mr. Olympia Classic Physique champ was born in Ottawa, Canada. He was involved in multiple sports through his childhood, playing football, baseball, basketball, and hockey in high school.
CBum started lifting at the age of 14 and fell in love with working out. He went from 170 to 225 pounds between the ninth and twelfth grades, growing his legs the most.
After building what he thought was a good physique, Bumstead met his sister’s boyfriend (a pro bodybuilder), Iain Valliere, and things started to change for the better. Iain made Chris believe that he could compete and become a fierce competitor.
Check Out: Iain Valliere Deadlifts 675lb Five Times Ahead Of 2021 Arnold Classic
In 2016, at the age of 21, he earned his pro card after taking home the IFBB North American Bodybuilding Championship trophy.
Chris Bumstead draws inspiration from the golden age bodybuilders. He focuses on keeping his waist small and building broad shoulders. It would be safe to say that CBum is one of the most popular bodybuilders of our time.
Bodybuilding legends like Jay Cutler have predicted that Chris could win the Mr. Olympia crown if he were to change divisions in the future. Given his monster size and razor-sharp conditioning, we would not be surprised to see him lift the Sandow a few years down the line.
Trivia: In 2021, Chris Bumstead won his third consecutive Mr. Olympia Classic Physique title at the age of 26. He was the runner-up in 2017 and 2018.
Next Read: Chris Bumstead’s Rules For Cheat Meals & Alcohol
Chris Bumstead Back Workouts Principles
CBum follows a 5-day training split, and some of his favorite exercises include squats, incline dumbbell press, and bent-over barbell rows. He uses the following training principles to make the most of his back workout:
1. Get the Form Right
Chris Bumstead is big on building a strong foundation. Before he starts prepping for a show, he takes a few weeks to work on his lifting form. Once in tune with the exercises, he adds weight to the bar (or machine) and gets after it.
Most rookies let their egos get the better of them in the gym. Remember – weightlifting and bodybuilding are two different sports. Chasing weights before nailing down your form can put you at risk of injuries.
If you are new to the fit lifestyle, do not hesitate to ask for help from more experienced lifters in your gym. Tip: If you are in it for longevity, you should steer clear of the broscientists.
Next Read: 5 Uncomfortable Truths About Exercise Form
2. Do Not Pull With Your Biceps
Many lifters use their biceps to pull the weight during back training. Doing this takes the tension off the back and puts it on your upper arms. If you have a more intense pump in your arms compared to your lats at the end of a back exercise, you are probably doing it wrong.
Focus on pulling the weight using your elbows and keep them close to your sides while performing back exercises. Flaring out your elbows distributes the tension to your biceps and shoulders.
For some people, gripping the dumbbell, barbell, or machine handle too hard has been known to ignite bicep and forearm recruitment. If you face similar issues, weightlifting straps can take the tension off your arms and transfer it to your target muscles.
Watch: Chris Bumstead Is The Next Generation Of Jacked And Shredded Bodybuilder
3. Focus on Lat Isolation
You should be able to see your lats and shoulder blades move during your back exercises. If you only notice arm movement, you are not following a full range of motion. On top of that, with every rep, pause and squeeze the life out of your lats.
For optimal lat recruitment and stimulation, you need to follow a full range of motion and contract your muscles with every rep. Just going through the motions for the sake of it is not going to cut it. You need to have a strong mind-muscle connection to make the most of your workouts.
If you face muscle or strength imbalances, unilateral lifts will help better isolate your lats and fix the issues. Research has shown that most athletes can benefit immensely from adding unilateral training to their training regimen.
Related: Chris Bumstead Shows Off Dungeon Style Gym and Training
4. Use Different Grips
Switching grips can make your back light up like the 4th of July. A pronated (palms facing downward), supinated (palms facing upward), and neutral (palms facing each other) all target your back differently.
You also have the option of adding more variations in your back training by using W or V-bars during cable exercises. Having a mix of these grips in your back workouts can ignite muscle growth and help grow that sprawling Christmas tree.
5. Include a Ton of Variety
You need to constantly add variety to your training to ensure that you never hit a wall. Performing the same exercise over and over for weeks on end is a sure-shot way of hitting a plateau.
Chris Bumstead changes up the start of his back workout after every three back days. He rotates through deadlifts for three back workouts, then switches to rack pulls for the next three sessions, and then skips both, moving right to dumbbell rows for the last three workouts of the cycle.
Apart from switching exercises, you could also add variety to your workouts by using advanced training principles like supersets, dropsets, intraset stretching, and experimenting with the number of reps, sets, and time under tension (TuT).
Must Read: Four Plateau-Busting Strategies To Apply To Your Training
6. Keep Rest Between Sets to a Minimal
If you are eating 5,000 monster calories like Chris Bumstead, you need to utilize every opportunity you can find to burn them off. While performing the Chris Bumstead back workout, limit your rest duration between sets and exercise to less than 60 seconds.
Note: Do not waste your resting time checking Instagram or clicking selfies. Use it to stretch your muscles and pose. Posing can improve your mind-muscle connection and help induce muscle-ripping pumps.
Related: Chris Bumstead Details 5,000-Calorie Diet During Bulking Phase
Chris Bumstead Back Workout
If you have seen Chris Bumstead hitting back poses on stage or his Instagram page, you know there are no weak spots in his posterior muscle chain. Let kids near CBum while he is posing, and they might end up hanging lights and stockings on his sprawling Christmas tree.
Building thickness in his already-wide back is one of Chris Bumstead’s back workout goals.
During Mr. Olympia 2021 presser, Bumstead explicitly mentioned that his back gains were on another level, and he had added 10 pounds of muscle mass just in his back.
Watch: Dennis James – Can Chris Bumstead Improve His Back Enough To Beat Breon Ansley?
Chris Bumstead Back Training Routine
Here is the Chris Bumstead back workout that will help you achieve similar results:
1. Deadlift: 6 sets of 6-8 reps
Steps:
Stand behind a barbell with a shoulder-width stance and your knees slightly bent.
Hinge at your hips and bend slightly at your knees.
Push back your butt while keeping your core engaged so that your back stays flat.
Squat down and bend at your knees to grab the bar with a mixed grip – one hand in supinated and the other in a pronated position.
Keeping your core tight, push through your heels, and lift the weight, straightening your knees first, keeping your back flat, and then reversing the hinge at your hip to stand up.
Pause at the top of the movement and contract your lats and shoulder blades.
Return to the starting position in a controlled motion.
Repeat for recommended reps.
Check Out: Chris Bumstead Answers: Is Classic Physique Easier Than Men’s Open? | GI Vault
2. Single-Arm Neutral-Grip Dumbbell Row: 4 sets of 10-12 reps (each arm)
Rather than using a staggered stance on dumbbell rows, Chris Bumstead likes to square his feet to the bench where he stabilizes his body with his resting arm. It makes the movement more concentrated.
Steps:
Set an incline bench at a 60-degree angle to the floor.
Place your left hand on the edge of the inclined side of the bench, take a step back, and stand with a narrower than shoulder-width stance.
Grab a dumbbell with your right hand using a neutral grip.
Pull your elbow back and upwards towards the roof without letting it flare out.
Pause and contract your lat at the top of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps before switching sides.
3. Seated Cable Row: 4 sets of 10-12 reps
Use a V-handle attachment on the cable row machine. To hit your lower lat, make sure you are performing seated rows low – below your belly button.
Steps:
Sit on the cable row machine with your knees bent and grab the V-bar attachment with a neutral grip.
Position yourself with your knees slightly bent and so that you have to reach to grab the handle with outstretched arms yet without curling the lower back over.
Pull the handle toward your lower abdomen without using momentum and swinging back and forth.
Keep your torso upright and chest raised throughout the movement.
Contract your shoulder blades and lats at the top of the movement.
Return to the starting position with a controlled motion.
Repeat for recommended reps.
4. Close Grip Lat Pulldown (rope attachment): 4 sets of 12-15 reps
Incorporating both close and wide-grip pulldowns in the Chris Bumstead back workout help target different posterior muscles.
Steps:
Sit on the pulldown machine with an upright torso.
Secure your legs under the thigh pad.
Grasp the rope attachment with a neutral grip (palms facing each other).
While keeping your chest raised, pull the rope down until your elbows move behind you.
Keep your elbows close to your body throughout the movement.
Pause and contract your shoulder blades and lats at the bottom of the movement.
Slowly return to the starting position.
Repeat for recommended repetitions.
5. Wide-Grip Lat Pulldown: 2 sets of 12-15 reps (dropset)
Wide-grip lat pulldowns consist of dropsets. After performing 12 reps, you will drop down the weight and perform another 15 reps. Choose a weight that will make you hit failure in the dropset.
Steps:
Choose your weight, and sit down on the pulldown machine with an upright torso.
Adjust the thigh pad so that your legs fit snuggly under the support.
Grasp the bar with a pronated (overhand) grip, with your hands more than shoulder-width apart.
Pull down the bar until it is a few inches away from your upper chest.
Pause and contract your shoulder blades and lats at the bottom of the movement.
Return to the starting position with a controlled motion.
Repeat for recommended reps.
6. Dumbbell Pullover: 4 sets of 10-12 reps
While performing the dumbbell pullover, focus on a deep stretch and only come about 3/4th of the way up to keep tension on the lats.
Steps:
Lie across a stable flat bench. Your upper back, neck, and head should be fully supported.
Plant your feet shoulder-width apart on the floor.
Hold a dumbbell at its neck with both hands.
Extend your arms toward the ceiling, over your chest. Your palms should be facing each other, and your elbows slightly bent.
As you inhale, extend the weights back and over your head, keeping a strong back and core.
Exhale slowly and come about 3/4th of the way up.
Repeat for recommended reps.
Related: Golden Era Lifts: 5 Exercises From The Iconic Era You Need To Try
7. Back Extension (bodyweight): 2 sets to Failure
Back extension is one of the most effective ways of training your lower back. CBum performs two bodyweight sets of back extensions to failure.
Steps:
Position yourself on the back extension machine with your hips on top of the cushioned pads and your feet secured under the leg anchor.
Your body should be in a straight line at the starting position.
Place your arms behind your head or cross them in front of your chest.
Lower your torso until your head is a few inches off the floor.
Return to the starting position explosively and lift your torso a few inches.
Pause and contract your back for a couple of seconds.
Repeat for recommended reps.
Conclusion
By the end of the Chris Bumstead back workout, your muscles will be begging for mercy. Remember – Do not engage in ego lifting. If you do not feel a pump after every set, you should lower the weight and focus on contracting your back with every rep.
Put in the work, and the Gods of bodybuilding shall bless you with the physique of your dreams. Good luck!
Who is your favorite bodybuilder? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.