Olympia prep training with Chris Bumstead.

Intro 0s

• Chris Bumstead is preparing for the Olympia competition and is currently in Florida, where he recorded a podcast with Seum the day before and is now doing a training session with him, despite feeling a bit nervous about potentially ruining Seum's condition that he has been working towards for a decade 38s.
• Seum is jokingly referred to as an emotional support animal for the day, and Chris Bumstead is aware of the importance of "locking in" and not messing up during their training session 45s.
• The conversation includes a humorous discussion about creating a thumbnail for a video, with the idea of using a picture of a woman giving birth and adding a caption about "locking in" 1m8s.
• Chris Bumstead acknowledges that Seum is the world champion athlete, and he needs to follow Seum's lead during their training session, as he has no brain power to come up with a plan himself 1m50s.
• Seum is teasing Chris Bumstead about being tired and needing to draft behind him, but Chris Bumstead reassures Seum that he will recover quickly and they can take breaks between sets 2m20s.
• The training session will focus on chest and shoulders, with some basic exercises 2m30s.

Chris’ Shoulder Warmup 2m31s

• A shoulder warm-up exercise called "shoulder cars" or "hip cars" involves standing with one arm and stretching as far as possible across the body, then spinning and stretching overhead, and finally spinning back as far as possible, with the goal of exaggerating the movements and stretching the shoulders 2m33s.
• This exercise should be done with each arm a couple of times, and it helps to improve mobility 3m4s.
• As people age, they tend to develop a range of different grunts that correspond to various activities, such as getting in and out of a car, sitting down, or lifting weights 3m29s.
• The most dramatic grunt is often associated with getting out of a car, and it can be a low, two-part grunt 3m56s.
• The shoulder warm-up exercise was learned from Justin King, who was mentored by Charles Poliquin, a renowned strength coach 4m32s.
• Charles Poliquin was a legendary strength coach who passed away recently, and Justin King shadowed under him when he was 18 years old 4m35s.
• Justin King created simple warm-up exercises for individuals who are lazy and want to be efficient, as an alternative to a 40-minute warm-up routine 4m57s.

Chest Fly 5m5s

• The individual prefers not to track their workout progress using an app or writing it down during the session, as it feels like administrative work 5m16s.
• Instead, they would rather rely on their memory to recall the details of their workout and log it later, even if it's not 100% accurate 5m52s.
• This approach is preferred because it allows them to focus on the workout itself, rather than being distracted by tracking progress 5m57s.
• However, there are situations where precise tracking is necessary, such as when working with a specific program that requires incremental weight increases 6m9s.
• In such cases, the individual has worked with a trainer, Justin, who would instruct them to add a specific amount of weight, such as 2.5lbs, to their lifts each week 6m15s.
• The importance of accurate tracking is emphasized in these situations, as small increments in weight can make a significant difference in progress 6m20s.

Incline Dumbbell Press 6m27s

• When getting lean, muscles can feel tight and may pop, crack, or shift, and joints can feel like they've lost fluid, making tendons and muscles feel "crispy" like well-done bacon 6m41s.
• The goal is not to do the incline dumbbell press for reps, but rather to focus on proper form and control 7m13s.
• The importance of control is emphasized, with a notable difference between having control and doing "janky" reps, especially when using heavy weights like 140-pound dumbbells 7m58s.
• The value of locking in and maintaining control is highlighted, using humorous examples such as Courtney giving birth and being told to "lock in" like holding the dumbbells 8m23s.
• Proper form and control are crucial when performing the incline dumbbell press, especially when using heavy weights 8m11s.

Flat Press 8m33s

• The gym equipment was designed by a team including Matt Jansen and Dorian Hamilton, with some input from Chris Bumstead on specific pieces he wanted 8m48s.
• Chris Bumstead has a fondness for unique and older machines, including a chain-driven nautilus pullover and a converging press from Blue Star Trek 9m33s.
• He also has some discontinued equipment, such as a cyc machine, which he considers a collector's item 9m46s.
• Chris Bumstead and his partner Courtney trended on a parenting channel for discussing the "cry it out" method versus attachment-style child rearing 10m9s.
• The couple does not use the "cry it out" method with their child, instead opting to comfort her when she cries 11m47s.
• Chris Bumstead jokes about the challenges of training with a partner who is stronger, including the visual representation of weight differences on gym machines 12m12s.
• He also pokes fun at using his intelligence and hairline to assert dominance in the gym, referencing a recent change to his hairline 12m30s.
• Chris Bumstead is training for an upcoming competition in the open category, and he is currently consuming a high-calorie diet, including a "baked sandwich" consisting of a double cookie and a single stuff 13m10s.
• He mentions having "prep brain," where he finds it difficult to focus and listen to others, and his mind tends to wander 13m48s.
• Chris Bumstead is taking a sauna detox protocol to aid in his preparation and is considering taking binders, charcoal, or Karine, a pharmaceutical-grade alternative to charcoal 14m48s.
• He acknowledges that people may question why he is training with individuals who are not experts in strength or fitness, but he believes that training with specific people can be beneficial 15m57s.
• Chris Bumstead mentions that he is in a "sweet spot" when training with individuals like David Lade, who is legitimate enough to be an actual fitness person but does not have a pro card 16m12s.
• He notes that having low expectations is key and that he is not taking himself too seriously, which helps to reduce pressure and stress 16m40s.
• Chris Bumstead is aware that his training vlogs often involve a lot of talking, and he considers them to be more like podcasts with intermissions to lift weights 16m56s.
• He is focusing on his training session with Christopher and is trying to "lock in" and stay focused, using techniques such as taking one breath at a time and one contraction at a time 17m19s.
• Chris Bumstead reflects on a conversation from the previous day about the fear of losing the thing that the world loves you for, such as intelligence or a championship title 17m47s.
• The world has only validated Chris Bumstead for having certain physical attributes or accomplishments, such as winning Mr. Olympia, rather than his true character 17m59s.
• Chris Bumstead has expressed his struggles with various issues, including autoimmune problems, stomach issues, a torn lat, and bad night sleep 18m3s.
• Chris Bumstead has talked about the difference between his public persona, "CBum," and his true self, Christopher, in a previous video 18m18s.
• A 16-year-old boy wrote a letter to Chris Bumstead, addressing him as "Christopher" and expressing his respect and admiration for who he is as a person, regardless of his competitive status 18m40s.
• The letter from the 16-year-old boy had a profound impact on Chris Bumstead, who was impressed by the young boy's maturity and understanding 18m49s.

Chest Fly again 18m54s

• Chris Bumstead has a fear that his brain power is not going to come back due to an autoimmune issue, which affects his daily experience, access to thoughts, and ability to use words 19m4s.
• He takes pride in his mental abilities and the texture of his mind, which he has built over time, and the thought of losing that is scary 19m32s.
• As a five-time Olympia champion, Chris feels pressure to maintain his standard, and losing would be significant, whereas not winning initially doesn't matter as much 20m3s.
• He feels like he's set an expectation and has to live up to it, and even if others don't notice a decline in his mental sharpness, he feels it himself 20m11s.
• Chris compares his situation to winning the Olympia but not being in his best condition, where others might not understand why he's not appreciative of his accomplishments 20m30s.
• He believes that being particularly good at something can make it difficult for others to sympathize when he's not performing at his best 21m0s.
• Chris is driven by the desire to be as good as he can be, not just meeting a certain standard, and is affected by the decline in the quality of his thoughts due to his autoimmune issue 21m15s.
• He finds pride in personal victories that others might not care about, such as overcoming obstacles and setbacks, like in 2018 when he looked worse than the previous year but still found pride in his progress 21m35s.
• Chris also mentions that even when he's not at his best, he finds victory in overcoming private obstacles, like when he tore his lattice eight weeks before the Olympia and still managed to compete 21m51s.
• There were setbacks earlier in the prep due to personal stuff and having a baby, which took away from having a proper offseason 22m40s.
• Every year, life gets more complicated with more responsibilities outside of bodybuilding, making it harder to focus solely on the sport 22m56s.
• Training with other bodybuilders, known as the "cyborgs," including Brett Martin, made it clear that they were fully dedicated to bodybuilding, unlike the speaker who had other responsibilities 23m5s.
• The speaker realized they weren't being a full-time bodybuilder, but rather trying to fit it in with other aspects of life, which affected their training 23m36s.
• This realization was a wake-up call, but it happened only four weeks out from the competition, and the speaker had already started to dial back other responsibilities to focus on training 23m49s.
• The speaker is now fully locked in and focused on their training, especially with the added motivation of their partner giving birth 23m57s.
• From last year to this year, the speaker's back has improved significantly, partially due to not tearing their lat pulldown (LP) this year 25m19s.
• The speaker believes in the concept of muscle maturity, which develops over time with consistent training and can visually be seen as a denser, grainier look 25m32s.
• The difference in muscle density and quality between the speaker's physique five years ago and now is significant, with the current physique having a more 3D appearance 25m45s.
• The speaker thinks that some sports, like bodybuilding, require a longer period of training to reach peak performance, with many bodybuilders peaking in their mid-30s 26m35s.
• The speaker's partners have been trying to convince them to participate in an Iron Man competition 27m30s.
• Training for endurance racing, such as an Iron Man, requires a significant amount of time and energy, and it's often seen as a sign that a business is doing well, as executives have the time to pursue such activities 27m35s.
• To prepare for a competition, one might consider condensing their workouts into a shorter period, such as a 45-minute run in the morning, to have more energy throughout the day 28m5s.
• However, taking this approach to an extreme, such as running, biking, and swimming for 7 hours every morning, would likely leave one too tired to do anything else and could negatively impact their business 28m11s.
• When it comes to business, what's important is not the total mileage or endurance activities of the business partners, but rather the financials and overall success of the company 28m22s.
• Considering the prep required for a competition, it's essential to prioritize one's own needs and not take on too much, including managing the stress of those around them 29m11s.
• Learning to be less of a people pleaser can be challenging, but it's essential to find a balance between being considerate of others and not compromising one's own needs 30m19s.
• Being a people pleaser is not always a negative trait, especially when it comes to loved ones, such as a wife and daughter, and it's essential to distinguish between being considerate out of compulsion or choice 30m40s.
• It's crucial to recognize that being considerate of others can be a strength, not a weakness, and that it's essential to be mindful of one's motivations and not label people-pleasing as a pathology without considering the context 31m15s.
• Ultimately, it's essential to find a balance between being considerate of others and prioritizing one's own needs, and to recognize that being a people pleaser is not inherently good or bad, but rather depends on the motivations and context 31m40s.
• Caring about another person and not wanting them to be hurt can be a complex issue, as it involves questioning one's intentions and understanding why certain actions are taken 31m52s.
• When reflecting on these intentions, it can be difficult to determine the underlying reasons and motivations, leading to a need to deconstruct one's actions and thoughts 31m55s.
• This process of deconstruction may involve becoming a "worst friend" to oneself in order to re-examine and re-evaluate one's actions and intentions 32m5s.
• The goal of this process is to become more conscious and aware of one's actions, but it can be challenging to determine whether one's actions were initially conscious or not 32m12s.
• Ultimately, the human mind is complex and difficult to understand, making it tough to navigate these kinds of introspective questions and self-reflections 32m21s.

Neutral Grip Dumbbell Press 32m26s

• The importance of self-awareness and recognizing one's strengths and weaknesses is discussed, with the example of having a good physique being a blessing, but also a potential source of fear if it's lost 32m41s.
• The fear of losing one's identity or value is mentioned, but it's noted that one's ability to care about others and form meaningful relationships remains even if other aspects of life change 33m4s.
• The impact of fame and attention on one's sense of self-worth is discussed, with the idea that it's impossible to not value the opinions of others when one has a large following 33m31s.
• The importance of valuing relationships with loved ones and not getting too caught up in external validation is emphasized 33m41s.
• The idea that it's okay to have needs and advocate for oneself, rather than trying to be completely self-sufficient, is discussed as an important aspect of personal growth 34m23s.
• The potential downsides of being self-sufficient, such as difficulty in relying on others or accepting help, are noted 35m24s.
• A personal anecdote about struggling to ask for help, even when it's someone's job to assist, is shared as an example of the challenges of learning to rely on others 36m4s.
• The concept of being a "diva" is discussed, where it's mentioned that having a certain status can make it acceptable for some people to be treated as divas, but it's a mindset that needs to be actively avoided 36m18s.
• A training tip is shared, emphasizing the importance of proper form and technique, specifically when performing a dip-like exercise, where the head should be kept back and the palm of the hand should be pushed through 36m54s.
• Chris Bumstead mentions that during the last four weeks of prep, he allows himself to be a bit of a diva, and his partner Courtney often takes care of him, but he also appreciates it when she lets him do things for himself 37m22s.
• The idea is discussed that when someone does a favor for another person, it can create an implicit expectation of reciprocation, which can lead to the person who received the favor disliking the person who did it 38m10s.
• It's mentioned that people who ask for favors tend to be more liked than those who do favors for others, as it sets the stage for a reciprocal relationship 38m25s.
• The concept of setting clear boundaries and expectations upfront is discussed, and how it can open the door for a more reciprocal relationship 38m46s.
• The importance of not feeling guilty or ashamed when someone does something for you is emphasized, and how it's essential to get over the compulsion to not be a burden and not ask for things 39m45s.
• The individual is not overly fatigued during the workout, referencing Chris Bumstead, and mentions having to send a text message earlier, which led to failing a rep due to thumb strain 40m0s.
• The individual hears a cracking sound and wonders what part of the limb it came from, speculating it might have been their spine 40m30s.
• The individual experiences multiple cracking sounds, particularly around that time, and interprets it as a sign to begin doing lateral raises 40m53s.

Lateral Raise Superset 41m4s

• A typical prep day involves waking up at 7:00-7:30, doing cardio and stretching, followed by breakfast, and then lying down for a nap if possible, with a daily routine that includes eating six meals and doing cardio multiple times a day 41m57s.
• The daily calorie intake is 2,000 calories, with 360g of protein, which is achieved by eating six meals a day, with a focus on lean protein sources like fish, specifically wild-caught cod 42m35s.
• The reason for choosing fish as a primary protein source is that it is easily digestible and lean, with a goal of meeting 225g of fish six times a day 42m50s.
• The training routine involves doing 8-10 reps with dumbbells, with a focus on consistency rather than intensity 43m27s.
• Chris Bumstead has dealt with autoimmune issues and inner ear problems, including tinnitus, which affects his equilibrium 43m45s.
• He still owns his old truck, a Ford Raptor, and has a more relaxed approach to training than what is often portrayed in videos 44m15s.
• Chris Bumstead's training routine is not drastically different from others, but rather focuses on consistency, and he wishes there were secrets to share, but instead attributes his success to his routine 45m0s.
• Cardio typically consists of 45 minutes of fasted cardio in the morning and 25-30 minutes at night, except on rest days 46m42s.
• Chris Bumstead incorporates walking on a treadmill incline and taking steps throughout the day as part of his training, and while he doesn't track the steps, he views any weight loss as a bonus 46m51s.
• If he finds himself still a bit heavy after two weeks, he will adjust his program by adding more cardio and reducing his food intake, specifically cutting down from four meals a day to three and adding 20 minutes of cardio at night 47m16s.
• He currently has two 45-minute cardio sessions and believes in trusting the process and figuring things out along the way, even if he doesn't know exactly what he's doing 47m55s.
• Chris Bumstead thinks that body hair can contribute to his overall weight, estimating that he would lose at least 10 grams if he were to shave his entire body, with most of his body hair being on his head 48m26s.
• He mentions that he has found a pair of shoes that don't hurt his toes, which is a rare occurrence for him 49m0s.

Cool Down 49m2s

• Chris Bumstead's foot size increased from a normal size 11 and 1/2 to 12 to size 13 and 1/2 due to being 60-70 pounds overweight, causing his arch to crush and his foot to get wider 49m6s.
• Despite various challenges, Chris has maintained consistent training, which he is proud of, and considers it the most consistent training he has had in a decade 49m34s.
• Chris does not train with the r/hybrid method, but rather focuses on push and leg days with an additional session each week, and has also started doing one session of V2 Max workouts to improve heart health 50m21s.
• Chris learned about the Norwegian 4x4 V2 Max workout from Ronda Patrick and has found it to be effective 50m28s.
• Chris is interested in Olympic lifting, specifically power and explosive movements, and would like to learn more about it in the future 50m45s.
• Chris demonstrated his overhead position and squat, which showed some room for improvement, but was still impressive 51m0s.
• Chris's training has been a huge part of his life, and he reflects on how it has brought him a sense of belonging, millions of followers on the internet, and many close relationships 51m41s.
• Chris regrets not tracking his journey more, including logging and archiving his progress, but acknowledges that he has still documented a lot of his journey 52m20s.
• Chris's podcast and videos have been well-received, with one of his productions being widely regarded as one of the most beautiful 52m59s.

Opening Up About Emotions 53m14s

• Chris Bumstead has the most energy 20 minutes after working out, which he finds odd 53m21s.
• As a new dad, Chris is looking forward to fully committing to "dad mode" without the looming Olympia competition in the background 53m43s.
• The first three months of fatherhood were chaotic, but Chris is happy that his daughter is currently unable to crawl or move, making it easier for him to care for her 53m50s.
• Chris is excited for his daughter to grow up and be able to eat real food, and he's looking forward to sharing simple meals like pancakes and chicken nuggets with her 54m19s.
• Women receive "amnesia hormones" after childbirth, which can make the pain of childbirth seem less severe in retrospect 54m50s.
• Chris compares the trauma of Olympia prep to the trauma of childbirth, noting that he often feels overwhelmed and stressed during prep, but afterwards, he feels like he could do it again 55m3s.
• Chris appreciates the opportunity to be more open and vulnerable, which he feels is allowed by certain people he spends time with 55m20s.
• Being around highly intelligent people and having to think of big ideas can be challenging, but Chris finds it nice to not have to be "on" all the time 55m51s.
• There's a sense of expectation to be in charge or in control, especially when leading or building something, but Chris started his show to learn about himself and understand himself better 56m14s.
• Mark Zuckerberg's transformation from a university student to a person being questioned by Congress is an example of how quickly someone's life can change, and it's essential to stay grounded and in contact with reality 57m9s.
• Spending time with people like Max and Calvin can help keep things transparent and frictionless, which is beneficial for personal growth 57m43s.
• The concept of a podcast can be high-stress, as it's like an audio book but live, with no editing or practice, similar to stand-up comedy 58m12s.
• In most pursuits, practice and performance are separate, but in some cases, like comedy or podcasting, the practice is also the performance 58m42s.
• There's no rehearsal or preparation for conversations on a podcast, and it's essential to own up to mistakes and learn from them 59m5s.
• Working with others doesn't involve discussing topics beforehand, and it's essential to dive in and be open to new ideas and perspectives 59m15s.
• Starting a podcast can be a way to learn more about oneself, but there's a risk of reaching a point where external searching hinders internal growth 59m21s.
• The most effective advice is often the most widely distributed, and the longer one spends on personal development, the more they realize that the answers to their problems are often things they already know 59m47s.
• Personal development involves cycles of growth, and it's essential to look back and reflect on past experiences and lessons learned 1h0m26s.
• The idea that experts, like bodybuilders, might be holding back secrets is often an assumption, and the reality is that the most effective techniques are often shared openly 1h0m39s.
• The importance of a simple approach to fitness is emphasized, focusing on eating protein and lifting weights consistently every day 1h0m49s.
• Appreciation is expressed for the opportunity to open up and share thoughts, and gratitude is given for a supportive text message received 1h0m57s.
• The value of genuine friendships is highlighted, and the struggle of balancing on-camera interactions with the desire for casual, off-camera relationships is acknowledged 1h1m15s.
• A mutual understanding is established to not always feel the need to film interactions, allowing for more relaxed time together 1h1m28s.
• Plans are discussed for a potential visit to Austin in the next six to eight months, with the hope of spending time together 1h1m37s.