"These 10 Exercises Will Make You Look Extremely Muscular" - 5x Mr Olympia Chris Bumstead
Summary
TLDRIn this engaging conversation, the speaker discusses the optimal exercises for maintaining muscle mass, listing ten essential movements such as squats, deadlifts, pull-ups, and incline dumbbell press. The dialogue also touches on the importance of variety and the impact of bodybuilding on athletic capabilities. The speaker expresses a desire to transition into CrossFit post-competition, highlighting the balance between bodybuilding and overall fitness.
Takeaways
- 🏋️ Squats are essential for overall leg growth, targeting glutes and quads.
- 💪 Deadlifts are chosen for targeting hamstrings, glutes, and back muscles without the need for additional hamstring-specific exercises.
- 🤸 Pull-ups are selected for comprehensively hitting the back and biceps muscles, with variations in grip to target different aspects.
- 🤲 Incline dumbbell press is preferred over incline barbell press for shoulder training to maintain symmetry and reduce discomfort.
- 🏋️♂️ Seated dumbbell shoulder press is included to work on triceps and shoulders effectively.
- 💪 Close grip flat bench press is chosen to target a different part of the chest and triceps.
- 🏋️♀️ Dumbbell curl is a must for biceps development, with a focus on proper form and mind-muscle connection.
- 🦵 Supinated dumbbell curl is highlighted as a classic exercise for bicep growth, emphasizing the importance of single-arm concentration.
- 🦵 Calves are considered an often-neglected muscle group, with suggestions of stair exercises for targeted training.
- 🏋️♂️ Bent over rows are recommended for core and back stability, in addition to upper back development.
- 🤸 Hanging leg raises are chosen for core strength, with the added benefit of lower abs engagement and shoulder health.
- 💪 Lateral raises are selected for deltoid development, aiming for 'meaty' shoulders without overcomplicating the exercise routine.
- 🤔 The speaker expresses a desire to return to a more athletic form of training post-bodybuilding career, indicating an interest in CrossFit.
Q & A
What is the main goal of the 10 exercises mentioned in the script?
-The main goal of the 10 exercises is to maintain as much muscle mass as possible.
Why are barbell back squats included in the list of exercises?
-Barbell back squats are included because they help in overall leg growth, targeting the glutes and quads.
What is the reason for choosing machine squats over traditional squats for lifelong exercise?
-Machine squats are chosen to ease the pressure on the knees and make the exercise a bit easier on the joints.
Which exercise is suggested to target the hamstrings and back without being too hamstring-focused?
-Deadlifts are suggested for targeting the hamstrings and back without the need for additional hamstring-specific exercises.
What is the reason for choosing pull-ups in the list of exercises?
-Pull-ups are chosen to hit the back and biceps in one exercise, with the option of different grip styles for varied focus.
Why are incline dumbbell presses preferred over incline barbell presses in the script?
-Incline dumbbell presses are preferred because they are better for shoulder health and can help maintain symmetry in the shoulders.
How many exercises are needed to cover all the major muscle groups according to the script?
-At least seven exercises are needed to cover all the major muscle groups, with options for additional exercises for specific focuses.
What exercise is suggested to work on the triceps and shoulders specifically?
-Seated dumbbell shoulder press is suggested for working on the triceps and shoulders.
What exercise is recommended to target a different part of the chest and triceps?
-A close grip flat bench press is recommended for targeting a different part of the chest and triceps.
Why is the hanging leg raise considered an important exercise for the core?
-The hanging leg raise is considered important for the core because it helps strengthen the lower abs, which are crucial for a tight and defined midsection.
What is the speaker's future plan regarding CrossFit after their bodybuilding career?
-The speaker plans to take up CrossFit to regain a more athletic form, focusing on being able to perform bodyweight exercises and train anywhere.
What is the issue the speaker had after their last CrossFit workout?
-The speaker had a cough for about 10 days after their last CrossFit workout, possibly due to the intensity of the workout.
What is the significance of hanging from a bar according to the speaker's friend Alex?
-According to Alex, hanging from a bar is beneficial for the shoulders and spine, and it is a comfortable position due to our primate ancestry.
What is the speaker's view on bodybuilders being considered athletes?
-The speaker notes that people often don't consider bodybuilders as athletes, despite their professional status in the fitness world.
What is the product being advertised in the script and what are its benefits?
-The product being advertised is 'element', a science-backed electrolyte drink that aids in hydration, reducing muscle cramps, fatigue, and optimizing brain health and appetite regulation.
What is the unique feature of the 'element' product's refund policy?
-The unique feature of 'element' product's refund policy is that customers can get their money back without any questions asked and without needing to return the product.
Outlines
💪 Essential Exercises for Maximal Muscularity
The speaker discusses the ideal list of 10 exercises to maintain maximal muscularity for the rest of one's life, especially for bodybuilding competitors. They emphasize the importance of exercises like barbell back squats for overall leg growth, deadlifts for targeting hamstrings, glutes, and back, pull-ups for a comprehensive back and bicep workout, incline dumbbell press for shoulder development, and various other exercises targeting different muscle groups such as triceps, chest, and calves. The conversation also touches on the preference for certain exercises over others based on personal experience and the impact on symmetry and muscle engagement.
🏋️♂️ Transitioning from Bodybuilding to Athletic Pursuits
In this paragraph, the speaker shares their aspirations to transition from bodybuilding to CrossFit after their competitive career, driven by a desire to regain a sense of athleticism and versatility in physical training. They reflect on their past athletic experiences and the limitations that come with being a professional bodybuilder, such as the inability to participate freely in sports like basketball without risking injury. The speaker also mentions their physical stats, such as weight and the ability to dunk, and discusses the challenges of pursuing athletic activities post-bodybuilding career, including the need to adapt to new forms of training and the constraints of maintaining a high level of fitness.
Mindmap
Keywords
💡Muscular
💡Exercises
💡Squats
💡Deadlifts
💡Pull-Ups
💡Incline Dumbbell Press
💡Dumbbell Shoulder Press
💡Close Grip Flat Bench
💡Dumbbell Curl
💡Calves
💡Bent Over Row
💡Hanging Leg Raise
💡Lateral Raises
Highlights
The goal is to maintain maximum muscularity with only 10 exercises for life.
Squats are chosen for overall leg growth, targeting glutes and quads.
Machine squats are suggested for easier impact on knees.
Deadlifts are included to target hamstrings, glutes, and back without additional hamstring-focused exercises.
Pull-ups are selected for hitting back and biceps with different grip positions.
Incline dumbbell press is preferred for shoulder development and symmetry.
Dumbbell shoulder press in a seated position is recommended for triceps and shoulder growth.
Close grip flat bench press is suggested for a different part of the chest and triceps.
Dumbbell curl is essential for a complete physique, with a focus on one arm at a time.
The importance of not neglecting calf exercises for balanced muscular development.
Stairs are recommended as a side exercise for calf development.
Bent over rows are chosen for core stability, lower back, and upper back development.
Hanging leg raises are selected for core strength and lower abs focus.
Lateral raises are considered for adding meat to the delts.
Hanging from a bar is suggested for shoulder and spine health.
The speaker's intention to take up CrossFit post-bodybuilding career for athletic training.
CrossFit is seen as a way to challenge the body in a new way post-peak bodybuilding.
The speaker's experience with playing basketball and its impact on knees.
The limitations and constraints professional bodybuilders face in their physical activities.
The discussion on the importance of proper hydration with Element for muscle cramps and fatigue reduction.
Element's electrolyte ratio and its benefits for brain health and appetite regulation.
Element's refund policy and the confidence in customer satisfaction.
Transcripts
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
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