"These 10 Exercises Will Make You Look Extremely Muscular" - 5x Mr Olympia Chris Bumstead

Summary

In 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.