Tag: Golden Era
Chris Bumstead Compares Arnold Schwarzenegger’s Era to Now, Teases Open Show: “Definitely Have Thought About It”
Classic Physique star Chris Bumstead has made it clear he plans to defend his title at Olympia later this year but refuses to discount a future move to the Men’s Open division. In a recent interview with Chris Williamson, Bumstead discussed what it would take to switch categories. He also compared the standards of today’s Classic Physique division to Arnold Schwarzenegger’s bodybuilding era.
In 2019, Chris Bumstead seized the Classic Physique throne at the Olympia show after defeating his rival, two-time champ, Breon Ansley. Since taking the honors, Bumstead has been on a roll at bodybuilding contests. His display of muscle striations and dry conditioning combined with his tall frame make him an incredibly dangerous competitor.
Cbum is a four-time Classic Physique Olympia, a successful reign he has made possible with hard work, dedication, and grueling training sessions. His last win came at the 2022 Olympia competition. The victory left fans speechless as Bumstead conquered the stage with a torn bicep.
Previously, Bumstead teased a potential move into the Men’s Open. In 2022, before they started training together, Bumstead told Hany Rambod that if he did try out the Open, it would be for a ‘one-off’ contest. In 2023, Bumstead approached the subject again. In a podcast with Rambod, Chris said if the Arnold Classic was two or three weeks after Olympia, he’d consider competing at the show as an Open Bodybuilder.
The 28-year-old has also discussed competing against a prime Arnold Schwarzenegger. Bumstead mentioned on the Full Send Podcast that he would defeat Schwarzenegger today if the Austrian legend presented the physique he won Olympia with. Since making the claim, a number of bodybuilding veterans have disagreed, like Lee Priest.
“Everything Progresses Over Time” – Chris Bumstead Compares Classic Physique of Today to Arnold Schwarzenegger’s Golden Era
Bumstead believes the Open and Classic Physique categories have progressed over time with more ‘efficient’ diets, nutrition, and PEDs.
“Everything progresses over time, we get more efficient with nutrition, with dieting with PEDs, with rest, with recovery, everything just gets more efficient and everything excels. You just push the limits further and further. So, now, I mean… Open Bodybuilding just you look at it and you don’t even question if it’s the same sport, pretty much.
No weight limits, dude’s are on stage at 300 pounds like 3% body fat just fucking monsters. Like huge. Stuff you can’t even fathom. When I see them in person still I’m like wow, that’s a real person which is insane. But back in the Arnold days, it was purely like bigger upper bodies, legs weren’t massive, you weren’t shredded, it was more about being full and round and aesthetic, which is what Classic Physique was brought in for.”
The main difference between Arnold’s era versus modern Classic Physique is the level of leanness required to be competitive today.
“Even still, the contrast from Classic Physique versus the Arnold era, it’s way leaner now. It’s getting just as lean as the Open bodybuilders. It’s like shredded glutes, your ass is striated at the end of the day, feathered quads, just looks like you have no body fat on you. And probably about the same weight. I think Arnold was 240 on stage approximately and my weight cap is 240, I’m 239 when I weigh in,” said Chris Bumstead.
While Cbum would have loved to test himself against Schwarzenegger, he’s happy to be competing in the current era.
“No. I never really thought of that honestly. I really think this era right now fits perfectly where I’m meant to be and obviously it’s working out pretty fucking great so far. I don’t tempt fate with that I’m just grateful for where I’m at.”
Bumstead on Move to Open: “I Would Love to Just See What It Looks Like On Stage”
According to Bumstead, he’s been thinking about testing his resolve in the Open but said there are no shows after the Olympia that he’s interested in competing at.
“Definitely have thought about it [competing in the Open]. But there’s no Open shows after the Olympia there’s like one in Japan but I would want to do like a decent show. I’d rather stack up against a top-ten Olympian.”
It depends on the show. If you were to put me in the Olympia, if you put me in the Olympia the way I look in Classic right now I don’t think I would hit the top ten but I think if I was able to be a little bit less leaner and fuller because I always have to diet down five pounds of muscle just to make weight so if I was able to be full as fuck, sometimes I’m in my check in pictures four weeks out and I have a high-carb day, I’m like, ‘I look like a bodybuilder right now this is crazy.’
With one year of preparation, Bumstead is convinced he could finish in the top 15 at the Mr. Olympia.
“I would love to just see what this looks like on stage, give me a year and I could be top 15 at the Mr. Olympia,” said Bumstead.
If he were to attempt a move to the Open class, Bumstead said his training wouldn’t change but his food and PEDs would.
“I’ll cycle my calories, if I start to get too fat I pull it back down. I would just have to lean into that fat. I wouldn’t be fat-fat but I like being lean consistently, lean enough so I feel good. I’d have to put on a lot of weight and eat consistently, my training would be the exact same it would mainly be food and little more PEDs of course.”
Bumstead revealed that he tried to increase his height for Classic Physique by purchasing an inversion table. He believes Classic Physique is essentially a battle to be taller for added weight.
“I tried [to buy an inversion table to increase my height]. Yeah, I did, but I didn’t put it together. I went to a chiropractor consistently, and they have a machine that stretches your spine. It pulls it. It looks like it [a torture device]. You like sit in this machine upright and then it tilts you down and you have a thing around your waist that pulls your spine. I did that for a while, I’m just over 6’1″ so I’d have to grow a full inch to be over 6’2″ I would never do it but I also don’t want to shrink.”
“Classic Physique is just a battle to be taller essentially, to make your weight.”
Lastly, Bumstead commented on his lowest body fat percentage. He’s not certain but believes the range is between 4-5%.
“I haven’t [checked my body fat] no. I haven’t even tried to guess because everyone on the internet is like, ‘Oh!”
“If I had to guess I think it would I would be around four or five percent if I had to be conservative,” said Bumstead. “Yeah, a little bit. My structure would kind of make up for it [lack of conditioning and more fullness].”
Bumstead has been open with fans ahead of his anticipated title defense at 2023 Olympia. In preparation for the event, Bumstead has shared diets and has even gone into detail about common morning routines he utilizes in the off-season versus contest prep.
Given his impact on the industry, many are curious about which exercises Bumstead uses to build his Olympia-caliber body. In a prior interview with Chris Williamson, Bumstead revealed the ten exercises he would utilize for the rest of his life if he had to. His list ignited discussions online, which prompted others to offer their top 10 lists, such as Jeff Cavaliere and Nick Walker.
In three months, Bumstead will aim to solidify himself as a five-time Classic Physique Olympia. Despite his commitment to the division, Bumstead continues to tease a possible move over to the Open class.
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Watch the full video from the Chris Williamson YouTube channel below:
Published: 28 July, 2023 | 12:41 AM EDT
3 Lost Exercises Of The Golden Era That Build Guaranteed Champions
Gone, but not forgotten.
In our current day and age, a common train of thought is that newer is always better. In a fast-moving world of science and technology, 1 year is a decade, and 50 years is an ice age. But even though smith machines and state of the art ellipticals are definitely great tools in our arsenal. There’s something to be said about old school creativity.
Pioneers of yesteryear had to find a way to look superhuman by very simple means, and even fewer resources. Those old school bodybuilder and strongman exercises have seemed to have fallen out of view and out desire to have the latest smart technology has clouded our judgement. We can’t blame ourselves. Fitness tech is a booming industry and if it gets more people to work out then let’s keep thinking of these new ideas.
But for those of us looking to stick to the basics and get back to those golden era physiques, it is time to revive some of these lost exercises. Let’s take a look at 3 lost exercises from the golden era that certainly helped build muscle, create monster aesthetics, and guarantee a top spot on the podium.
3 Lost Exercises From The Golden Era
These three exercises are great for putting in your routine. You can still play around with all your machines and smart stuff, but a few of these basic exercises can enhance growth and give you a physique you want to see most.
1. Pinch Grip Deadlift
Created by 1950’s Mr. Olympia winner Steve Reeves, this is the exercise he credits to widening his already wood barrel chest. The pinch grip deadlift is a great way to incorporate back, legs, and grip strength into your arsenal. Essentially, this lift is performing the deadlift but instead of holding the barbell, like normal, you hold the plates to perform the movement.
What you will find with this movement is full body engagement with a target on your upper back while also increasing range of motion, hip mobility, and your overall deadlift form.
How To: Place plates at each end of the barbell and grasp the rim of the plates. Bend at the knees, lowering the hips, and when ready, pull the weight until you stand up straight. After a short pause, return the weight to the ground by bending at the waist and knees.
2. The Spider Curls
The first ever Mr. Olympia Larry Scott loved this exercise because it helped him to further develop already big biceps as spider curls improve inside and outside of the biceps. A great isolation exercise, this will work your biceps and forearms to really increase strength and size. This is also a great exercise to perform at the end of your workouts when your muscles have hit a little fatigue and you wish to challenge them further.
What you will find with spider curls are an increase in muscle growth and better range of motion to build as much muscle as possible. Also, as an isolation exercise, these work to build symmetry to even out strength and size and aid in your overall physique.
How To: Lay on a bench at around 45-degrees with your stomach pressed on the back rest. With a dumbbell in each hand, curl the weight towards your shoulders and give a good squeeze at the top. Lower back to the starting position in a controlled motion and repeat.
3. The Double Barbell Press
One barbell isn’t enough. This exercise was first thought of by two-time Mr. Universe Reg Parker. Famous for experimenting with balance and technique, Parker developed an exercise that develops the shoulders, triceps, and pecs while improving balance and concentration at the same time.
What you will find aside from strength and muscle growth are balance and concentration, as mentioned above, as well as stability, really working to stabilize a load and use proper technique to engrain that movement into your memory.
How To: Lay with your back on a flat bench. Place your feet about shoulder width apart. Get two spotters to hand you both barbells at the same time. Press both barbells straight up in the air without losing form. If you perform this exercise improperly or with too much weight, you have a great chance of injury due to wide range of weight distribution. Start off slow and concentrate on perfect form.
Why Try New Exercises
Trying new exercises is important because your body does get used to the same movements every now and again. That is why pros will switch up their routines. If you continue to do the same exercises, without increasing in weight at that, you will find that you plateau more often and growth is severely stunted.
A training plateau is when your training stalls and there isn’t much progress to be made. Eventually your muscles get used to the same movements and you won’t see that progress you want most. To avoid training plateaus, you can perform accessory work like drop sets and supersets, both of which can really challenge your muscles and give you the best chance at growth. However, looking to those old school pros to see how they did it will also eliminate any fear of a plateau occurring.
Giving these old school exercises a try will allow you to experiment with those golden era movements that once produced champions while also allowing your body the ability to try something new to challenge your muscles. So, while sticking to the same thing is comfortable, the only way to see real gains is to be uncomfortable.
Wrap Up
There you have it. Three exercises you’re not doing that the golden era champions of bodybuilding gave you for free. Take advantage of their blood, sweat, and tears by adding these to your arsenal and step on stage with a modern yet classic physique. You won’t be disappointed with the results and you will see serious gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
Golden Era Lifts: 5 Exercises From The Iconic Era You Need To Try
5 Exercises From The Golden Era of Bodybuilding That You Need To Try
Many physique aesthetic fans will tell you the golden era of bodybuilding was the best time for the sport. They might be right as the kind of symmetry and conditioning the bodybuilders had in the golden era are almost non-existent now.
The quality of muscle and shape in those days was a result of some lifts which were the favorites of the bodybuilders. With time and introduction of new equipment, the golden era exercises have almost been forgotten.
Concentration Curls
The concentration curls turned into an iconic exercise after Arnold Schwarzenegger was seen performing them in the classic documentary, Pumping Iron. The concentration curls are an isolation exercise which works the peak of the bicep.
There are many variations of the concentration curls. If you’re a beginner, you should perform the exercise while sitting on a chair or a bench. Bend over and place your right elbow on the inside of your right knee while holding a dumbbell in your right hand.
Without swinging your arm, curl the dumbbell by flexing at your elbow. Keep the eccentric motion of the exercise slow and controlled. Switch to the left arm after completing the recommended repetitions on the right side.
Cross-Bench Dumbbell Pullovers
Cross-bench dumbbell pullovers can help you better isolate your lats by letting you drop your hips below the level of the flat bench. Lie down across a flat bench and place your upper back on the bench while holding a dumbbell with both your hands over your chest.
While keeping your elbows and lower body locked in place, take the dumbbell towards the floor. You should feel a contraction in your lats at the bottom of the movement. Bring the dumbbell back to the starting position and repeat for the recommended reps.
Sissy Squats
Sissy squats are an incredibly effective exercise when it comes to building the teardrop in your quads. With the advancement in training machines, sissy squats have unfortunately lost their charm amongst the Gen-X lifters.
Hold onto a machine or a column with one arm as you get in position to perform the sissy squats. Squat down while leaning your torso back so all the stress is on your quads. Always keep your hips forward while performing the exercise.
If you’re doing the sissy squats correctly, you won’t need any additional resistance. In case you do need to use weight, you can hold a weight plate in front of your chest with your free arm.
T-Bar Rows
The T-Bar rows are one of the most brutal back exercises which have been wiped out of the modern exercise guides. There are only a few other back exercises which can build the thickness in your back like the good old T-bar rows.
If you don’t have access to a T-Bar rows machine at your gym, you can use a barbell by putting one end of the barbell in a corner so it doesn’t move while you perform the exercise. Make sure you maintain an arch in your back while performing the exercise.
Forearm Roller
Most people treat their forearm workouts like accessory work and train them if they have some time to spare after their workouts. The golden era bodybuilders considered symmetry and muscle proportions to be the most important aspect of the sport and gave equal importance to all their muscle groups.
The forearm roller is one of the easiest exercises to perform but will leave you with a nasty forearm pump. While keeping your arms fully extended, raise the weight by rolling the bar until the weight reaches the top. Slowly unroll until the weight reaches the starting position and repeat for the recommended repetitions.
Header image courtesy of Envato Elements
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