The Perfect 10 Exercises To Build Extreme Muscle - 5x Mr Olympia Chris Bumstead 

The full length 2-hour episode is now live with Cbum. Watch it here - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-AncMbHY6b2A.html

My guy's podcast looks like was produced by christopher nolan wtf

-Squats, preferrably smith machine because it's easier on the knees -Deadlifts for hammies and glutes -Neutral grip pullups for back/biceps -Incline dumbbell bench press -Dumbbell shoulder press -Close grip flat barbell bench press -Standing suppinated dumbbell curls, mainly just because it's fun (it is) -Bent over rows for stability, core, lower and upper back -Hanging leg raises for core -Lateral raises for meaty side delts

1. Barbell (Back)Squat 2. Deadlift 3. Pull-Ups (with neutral grip, not over- or underhand) 4. Incline Dumbbell Press 5. Dumbbell Shoulder (Overhead) Press, seated 6. Close Grip (Flat) Bench Press (focuses on different part of chest and triceps) 7. Dumbbell Curl, standing, supinated 8. Bent-over Row 9. Hanging Leg Raise 10. Lateral Raise (alternatively Overhead Tricep Extension)

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The color grading, the lighting, the compositions, the audio. My inner nerd is beyond pleased. Talking about lifting heavy shit and getting big as fuck.. My inner demons are stoked. What a treat Chris. 🙏🏻

1. 00:19 Squats, preferably smith machine because it's easier on the knees 2. 00:42 Deadlifts for hamstrings and glutes 3. 00:53 Neutral grip pull-ups for back/biceps 4. 01:06 Incline dumbbell bench press 5. 01:43 Dumbbell shoulder press 6. 01:58 Close grip flat barbell bench press 7. 02:08 Standing supinated dumbbell curls, mainly just because it's fun (it is) 8. 03:01 Bent over rows for stability, core, lower and upper back 9. 03:20 Hanging leg raises for core 10. 03:35 Lateral raises for meaty side deltoids

The cinematography of this episode definitely raised the production value 100% of this conversation. Very well done, and always nice to see Chris able to chat in-person. There are a lot of small nuances that you can get from observing their body language during a conversation, seeing how they react to each other.

Squat RDL Wtd. Dip Wtd. Pullups OHP or Upright row Db. Row Any Curl Any Overhead tricep extention Leg raises Calf raise More than 10: neck, shoulder isolations, some incline press, knee flexion (hamstring curl), sissy squat/leg extension, reverse curls, forearm curls, reverse hypers, some pullover etc.

Seeing how insane your production and communication skills(no delays in questions or filler words ) have improved over time , is absolutely brilliant . Been a fan for a long time now just wanted to shout out we see the growth .Top quality

subscribed. fantastic quality and interview

You see this concept in other training disciplines too: an overhead press/pull, horizontal press/pull, squat, and hinge movement is all you really need

My list: 1. OHP 2. Weighted pull ups 3. Incline dumbbell bench press 4. Barbell rows 5. Bulgarian split squats 6. Trap bar deadlifts 7. Lateral raises 8. Rear delt flyes 9. Triceps pushdowns 10. Biceps curls

I have to say, the production value alone is unbelievable, Chris. Plus, the insanely interesting conversations. The fact that you don’t have millions of subs yet is bewildering to me. Keep up the great work!

Chris, i have to say I really appreciated Chris for the new insight from Chris and Chris seemed to really look at Chris in a really Chris way. Thanks, Chris.

This list of exercises was quite fascinating. I started training with an actual program for the first time in my life about 5-6 months ago and it is basically these 10 exercises minus and plus a few. And following this program has also made by progress faster and more consistent.

7:00 I'm a football coach on the high school level. I always tell my players during the offseason that they have to ease back into field training, as they've only been weight training for the past few weeks/months. So even if they feel good for the field, recovery time will be grueling after just one session if you give it 100% your first time back. The same way you build up your lifts when coming back from a long hiatus to strengthen stabilizers, etc, your entire body needs to be equipped to move and perform at a certain level for sports. The reason a normal person won't be as sore as a trained athlete who just returned from months off is because the trained athlete is capable of a certain amount, and if they perform in a way that reflects that on their first day back, they're probably going to be out of commission for some time until the next session.

The lighting is spectacular Chris! The scene setup feels like you watching a movie. And I'm sure the content inside will be fascinating and wise as well. Thanks for creating these and making the social media a better and more useful place to be and to learn.

Chest 2, back 3, Legs 3, Schoulders 2, Abs 1. Chest: Incline DB press, flat narrow grip BP. Back: Deadlift, T-bar BOR, Lat pulldown. Legs: Hacksquat, 45 degrees single leg leg press, calf raise (in legpress machine). Shoulders: Lateral raises, rear delt raises. Abs: Standing rope crunch. This is actually what i've been doing for the last 4 years out of my 18 years of training, and it keeps me aestethic as can be without making it complicated.

This will be the episode that smashes you through the 1mil subs and about time too. Congrats on the quality of this video, setting, lighting and audio. 10/10.

self-Reminder for later -Squats, preferrably smith machine because it's easier on the knees -Deadlifts for hammies and glutes -Neutral grip pullups for back/biceps -Incline dumbbell bench press -Dumbbell shoulder press -Close grip flat barbell bench press -Standing suppinated dumbbell curls, mainly just because it's fun (it is) -Bent over rows for stability, core, lower and upper back -Hanging leg raises for core -Lateral raises for meaty side delts

The lighting in the background, the fog, the colorgrading in this is absolutely phenomenal!

According to my empirical data, in order to select only 10 exercises that are only necessary for muscle growth, one must consider the planar method. It is based on all physiological patterns of human movement, but we will choose only the most basic movements: 1) Knee dominant exercise: back squat (weightlifting style) -> agonist muscles = almost all leg muscles, glutes; 2) Hip dominant exercise: deadlift (classic) -> agonist muscles = spinal extensors + hamstrings; 3) Vertical press: bench press behind the head (medium grip) -> agonist muscles = middle/rear deltoid + triceps + trapezius; 4) Vertical row: pull-ups (classic) -> agonist muscles = lats + forearm extensors; 5) Horizontal press: incline bench press (wide grip and the bar descends on the solar plexus) -> agonist muscles = pectorals + anterior/mid deltoids + triceps; 6) Horizontal row: bent over row (pronated grip) -> agonist muscles = lats + rhomboid + trapezius; 7) Biceps/forearms: standing straight bar curls (medium grip) -> all heads of biceps + forearm flexors; 8) Triceps (in 2 press exercises they work, but there will be no such pronounced growth if you do not isolate): lying triceps extensions with EZ-bar -> if lowered behind the head, then the lateral/medial/long head of the triceps will work ; 9) Muscles of the lower leg: rises on socks while standing on the machine; 10) Abdominal muscles: leg raises (hanging on the horizontal bar, on the Swedish wall, on the uneven bars) -> lifting the legs to parallel = more emphasis on the lower part of the press; high leg lift = all parts of the rectus abdominis. ❗Subject to the principle of progressive overload in strength training, even with constant linear periodization on the side of "natural" training and good nutrition (even without sports supplements) and recovery (the main thing is the quality of sleep), and regardless of the length of training (only a beginner or already training for 1-2 years), you can achieve quite good results by splitting these exercises into a bodybuilding/powerlifting split, or I will shock you, but this can be done in 1 workout per week!

Squats, preferrably smith machine because it's easier on the knees -Deadlifts for hammies and glutes -Neutral grip pullups for back/biceps -Incline dumbbell bench press -Dumbbell shoulder press -Close grip flat barbell bench press -Standing suppinated dumbbell curls, mainly just because it's fun (it is) -Bent over rows for stability, core, lower and upper back -Hanging leg raises for core -Lateral raises for meaty side delts

i'd pick the front squat but here are some alternatives: heel-elevated back squats, smith machine squats, hack squats, pendulum squats, pendulum leg press, sissy squats (if you can get them weighted), belt squats, bulgarian split squats for the hip hinge its up to preference: rdl, stiff-legged deadlift, or good morning. i'd go with the rdl or stiff-legged deadlift, but if i had a gym with an ssb i'd go for the good morning instead of neutral grip pullups and dumbbell curls, i'd have super wide grip pullups (works lats AND upper back) and chinups (works lats, lower lats, and biceps), i'd want an incline curl too but it just doesnt fit the top 10 incline dumbbell bench press OR if you're into calisthenics: decline deficit pushups (preferably with rings too and possibly weighted) close grip flat barbell bench press OR ring dips (can go weighted), just perform the dips with an angle so your chest and triceps fail at a similar time OHP with dumbbells cuz strength doesnt really matter for this lateral raises hanging leg raises and then bent over rows heres a way to do it differently though, and i personally think this is more optimal sacrifice the hanging leg raises for calf raises (probably a good call, unlike other big compounds, front squats ACTUALLY do engage your core a LOT) and then we have 2 lat exercises: chinups and wide grip pullups, and a back exercise (bent over rows). chinups also do biceps, and they target your lower lats a lil, and wide grip pullups do your upper back as well as your lats. bent over rows target the upper back, but they're not good enough on their own for your upper back (you needa add something onto it to make it good), unlike other upper back isolation exercises like tbar rows, seated rows, etc. bent over rows + wide grip pullups will develop your upper back a lot but you could do this: neutral grip pullups + an upper back row like a tbar row or seal rows. then you could do pullovers, or you could add back in the hanging leg raises. you'll lose out on some lower back thickness doing this unfortunately but i mean you could also choose back extensions instead of leg raises or pullovers, and you still got rdls/stiff legged deadlifts/good mornings

My picks, in no particular order… 1) Pull-over Machine - hits almost the entire arc of shoulder extension 2) Seated Leg Curl - hammy’s (when lengthened at the hip), plus calves (gastroc) 3) Cable Reverse Fly (shoulder externally rotated) - mid delts & all traps hit with a consistent full range challenge 4) Torso Rotation Machine - every spinal muscle covered 5) Incline DB Press - anterior delts, upper chest, tri’s etc etc. 6) Leg Press - “triple extension” challenge with option to bias hip or knee extensors (could also sneak some isolated calf work in 🤫) 7) Dip Machine - choice of biasing chest & anterior delts Vs tri’s 8) Incline DB Curl - bi’s hit when lengthened at the shoulder 9) DB triceps Ext. on incline bench - tri’s hit with long head lengthened at the shoulder 10) Leg Extension - biggest muscle group in the body, plus no other exercise challenges quads in a shortened length. That was fun… for me 🙂

My top 10 Squat (any squat variation which is comfortable for you) Calves raises (seated, standing) Pullups (slight neutral) Incline dumbell press Military press Lateral raises Back rowing (barbell, chest supported row, machine) Hanging leg raises Bicep curl (barbell, dumbell) Tricep push down (rope, bar)

Dude your skills as a host have become really refined, and your production quality is 🤌. Fantastic work! Please keep this up.

Incline bench press, deadlifts, row, squats, tricep pull-down, leg extension, reverse bar curls, pull-ups, seated flys

25% of comments: Wow CBUM 75% of comments: Video quality 😍

It’s a good mental exercise 1. Front Squat 2. Romanian DL 3. Deficit Calf Raise 4. Cable Crunch 5. Hanging leg raise 6. Incline Bench 7. Dips 8. Chin Ups 9. Seated dumbbell curl 10. Shrugs

1. Bench press/or plate on back push ups 2. Close grip bench press 3. Wide pronated grip rows 4. supinated close grip rows 5. French press 6. OHP 7. heavy curls 8. Romanian deadlift 9. Front squat 10. T bar rows 😎👍 11: (honorable mention) reverse curls if your forearm genetics aren't as good it's a good exercise for the brachialis as well but the heavy compound movements, and pulling should be enough for these muscles

Lower Body: Squat Patter Hip-Hinge Pattern Upper Body: Horizontal Push Horizontal Pull Vertical Push Vertical Pull Core - Resisting Extension Extra Bonus: Elbow Flexion (Biceps) Lateral Raises (Shoulders)

The video quality, angles, scenery and lighting is absolutely spot on! Nailed it brother !

Hmmm from the ground up I’d go 1) donkey calf raises 2) stiff leg DL 3) back squat 4) bent over BB row 5) DB incline press 6) close grip bench 7) weighted ab crunch machine 8) dumbbell curl 9) lateral DB raise 10) power clean for the overall movement+ traps and leg work Honorable mentions military press, bench press and lunges

Congrats on 1 million Chris! Been listening for 3 years now and it’s so great to see how far you’ve came. Production value and conversations are getting better with every listen. Keep it up mate ❤

man i got super excited when he listed every exercise i'm already doing. what a nice guy he seems like.

-Roids -Genetics -Bodybuilding being his full time job -Supplements to "stop" the steroid side effects -Oiling up -Perfect lighting and after those you get: -consistency -training plan (with those 10 exercises) -diet -Body dysmorphia

🍑 Squats and machine squats for leg growth. 💪 Deadlifts for targeting hamstrings and glutes. 🤸 Pull-ups for back and biceps. 🏋 Incline dumbbell press for chest and shoulders. 💥 Dumbbell shoulder press for triceps and shoulders. 🏋‍♂ Close grip flat bench for chest and triceps. 💪 Dumbbell curl for biceps. 💪 Bent over rows for core and upper back. 🏃‍♂ Hanging leg raises for core. 🏋 Lateral raises for deltoids.

The most important exercise is avoiding alcohol 💫✨🏆

Well gotta take notice of Chris's opinion but my take is. 1. Smith Squats. 2. RDLs 3. Unsupported T bar Rows 4. Pullups (mixed grip) 5. Inc Dumb press 6. Dips 7. Bradford shoulder press 8. Lateral raises (variations) 9. Calf Raises (my calves are bad enough with training let alone without!! 😕) 10. Ab roller Honourable mentions, 1. Weighted hyperextensions 2.Face Pulls/ Rear delts raises. 3. Walking lunges 4.Diamond pushups 5. Pullovers

Nice, my list is also very similar. I would swap out deadlifts for good mornings and close grip bench for rope extensions.

My list Dips Pull ups Squat Incline dumbbell Calf raise Rows dumbbell Lateral raise Deads Hang leg raise Triceps push down

1. RDL 2. Incline Smith Press 3. Neutral-Grip Lat Pulldown 4. Cable Lateral Raise 5. Hack Squat 6. Dips 7. Chest-Supported Rows 8. Overhead Triceps Extension 9. Preacher Curl 10. Calf Raise

This is incredible production value. Was this shot an on anamorphic lens?

The *GOAT* in the modern bodybuilding era. Chris is the man

1. Squats 2. Deadlifts 3. Pull ups 4. OHP (barbell, standing) 5. Barbell rows 6. Barbell bench press (OHP will hit upper pecs, no worries) 7. Tricep cable pushdown w/bar 8. Barbell ez-curl bicep-curls 9. Weighted incline sit ups 10. Dumbell lateral raises or face-pulls (hard to choose on last)

It's funny to see Chris, who normally out sizes all of his guests, be absolutely pygmied by CBum. Production value here is off the planet. So incredible.

My own list: 1. Barbell Squats (high bar) 2. Romanian Deadlifts 3. Pullups 4. Chest supported Rows 5. Flat Dumbbell Press 6. Lateral Raises 7. Overhead Tricep extensions 8. Lying Leg Raises 9. Neck curls 10. Bicep curls Really wish I could've squeezed calves in somewhere.

So close to 1M subs! 👀 Incredible video, the setup is so freaking cinematic too...

You’re welcome. 1. Barbell back squats (Smith machine squats - if knees weak) 2. Deadlifts - Hammies and lower back 3. Neutral grip pull ups - bi and lat 4. Barbell press - Incline (db works too) 5. Db shoulder press - triceps and shoulders 6. Close grip flat bench - chest and tri 7. Db curl (duh) (standing supinating alternating) 8. Bent over row - stability, core, lower back, upper back 9. Hanging leg raise 10. Lateral raises/overhead triceps extensions Bonus: calf work, stairs

It's so interesting to see what another veteran lifter chooses as their favorite exercises. When you've been doing it for so long, professionally or not, it seems every vet ends up settling on the same exercises. After 15+ years in the gym, I find 90% of these work the best for me too. That's so dope to see. Don't think that these are just for phenoms like C-Bum, folks. Definitely give these a try; just make sure that you learn proper form. You want to use exercises that you can maintain over a lifetime. Diversity shouldn't always be the priority; intensity should. So find what you can handle comfortably, and without injury. Was funny to see him reach for more effective exercises for the list and end up on hanging leg raises. After years of core exercises, and seeing what works best for me, I ended up on just one exercise that I need for abs: hanging leg raises. You want efficiency in the gym. If you can get maximum muscle activation with one exercise per one muscle group, that's actually optimal, because you can just progressively overload that exercise/muscle group like nuts, and perfect your form. These usually come in the form of compound exercises (works more than just one muscle group, like squat/benchpress/pull-ups). At least as a starting place, give the exercises he listed a shot. Each person is different, but these will be effective and safe for most people.

1. Back Squat 👑 the king of all lifts 2. Bench press 3. Deadlift 4. Overhead Press 5. Front Squat 🔥 the only core exercise you need 6. Pendlay Row 7. Cable Row, neutral grip 8. Pull ups 9. Cable overhead tricep extensions with the rope 10. Cable lateral raises If I had to pick 4 it’s squat, bench, deadlift, row. Those 4 really hit just about everything. Especially if you throw in variations like close grip bench, front squats, sumo deadlift, and different grips and grip widths for rowing.

1. Squats 2. Calf Raises 3. Lunges 4. Bench Press 5. Dips 6. Military Press 7. Deadlift 8. Pull Ups 9. Rows 10. Curls Done.

Chris’s a master a lightning, ambiance and visuals. Empty rough room, no cables, smoke, moving cameras… Impressive.

I already believed you are best in your craft and now you took it a notch further. Can’t wait for the full version.

The quality of this podcast is absolutely bonkers. Outstanding.

Production look’s outrageous Chris, love this, more power to you mate

Great chat and the production quality is absurd 🔥 🔥

1. Calve raises 2. Quad curl 3. Hamstring curl 4. Preacher bicep curl 5. Pec deck 6. Side delt machine 7. Pullover machine 8. Cable rows 9. Shrugs 10. Cable tricep push down Hard to narrow it down to just 10 as something will always be neglected, insufficent forearm, neck and glute work in the above list for example.

1 Incline BB press 2. Deficit push up 3. 1 arm cable tricep pushdown 4. DB lateral raise 5. 1 arm lat pull-down elbows tucked for superior lat activation. Slightly turned away from the line of force for stretch. 6. Chest support row 7. Leg press single deep as hell. (Superior knee flexion) 8. Ham curl 9. Laying lateral raise 10. DB Biceps curl single arm. What I already do

love seeing the funny side of chris coming through in these youtube videos with cbum! cant wait for the whole episode!

Back squats Standing calf raises Deadlifts Alternating dumbbell curls Tricep pushdowns Incline dumbbell press Flat dumbbell/barbell press Dumbbell lateral raises Rear delt flys Smith machine press

Chris is in his own league at the moment. 📈

Hack squats Lateral raises Incline Db bench Pull-ups Rear delt fly’s Close grip flat bench Db single arm skull crushers RDL’s Hamstring curls Machine rows

5:50, very happy to hear this. transitioning from a bodybuilder into something like crossfit seems like an excellent way to pursue health goals and remain in top condition. people always mistake being a bodybuilder for being in top condition. On the contrary, I would argue being a bodybuilder is very unhealthy ( if pushed to extreme limits)

I instantly subscribed due to the no bs - hit it straight out of the park to the point. No intro, nothing. No time to waste in this day and life. Shotto.

"Fuck them calves" ~ Chris Bumstead I agree... I agree

Chris your production has always been clean but now it’s just on a whole other level

This looks like a movie scene where the villan has kidnapped the hero

Deleted scene from Fight Club? Chris, your production value is through the roof.

Congrats on 1mil, Chris!! Love your podcast, and the videography and lighting is stunning here. Well done.

Squat, incline bench, pull ups, bb row, military press, side laterals, dips, rdl, db curls, dips

this was great, love simplifying and reducing movements

Ex. 1: pick up syringe with right hand. Ex. 2: bring needle close to vein in left arm. Ex. 3: Plunge plunger down with right thumb, injecting steroids into blood vessel. It will kill you early , but you'll be attractive to other guys in the short term. Etc.

My own list: 1) Conventional deadlift 2) High bar back squats 3) Wide grip pull ups (pronated) 4) Dips 5) Sled work (pulling/pushing) 6) Good mornings 7) Pendlay rows 8) Standing barbell overhead press 9) Flat benchpress 10) Toes to bar

As a 45 year old with plenty of wear and tear I would choose 1) Hack Squat, 2) Seated Leg Curl, 3) Incline Dumbell Press, 4) Neutral grip pull down (Pull ups irritate my shoulders these days) 5) Bent Over Row, 6) Dumbell Shoulder Press, 7)Floor Skull Crushers, 8) Cable Curl 9) Standing Calf Raise, 10) Lat Raise I still SLDL now but I think if I had 2 lower back exercises in my 10 I'd fatigue quickly and I prefer bent over rows as an exercise. I love seated ham curls too. If you lean forward on these, you get a really good stretch at the top of the negative which whilst not as good as the stretch on Deads, you also get the fully contracted part on the positive. Two birds with one stone!

As a filmmaker, this is very impressive. Looks so awesome!

Only two things that appear to be missing would be dips and farmers carries. That being said I’ve found the consensus on the five primaries are: Deadlift Squat Bench Military Bent Over Rows

Reaching into the bottle lifting the pill exercise is the key

I would be so hyped seeing Cbum doing athletic workouts on youtube!

Can't wait for the full podcast! Looks amazing Chris! Thank you!🙏

Instantly subscribed just for the quality of the podcast + multi cam setup and roaming camera

CBum, making me sweat as I say; "lateral raises" waiting until the end to add them. Love that exercise!

Side Raise Incline Barbell Bench Hack/Smith Squat Dumbell curl Cable Tricep Pushdown Pull up (+weights, if not, lat pulldown) Bent Over Row / Landmine Row. Hammer Curl Weighted Sit Up (behind head for leverage) Rear Delt Fly.

Amazing production quality sir ❤

Every single person in gym tomorrow!!! Everyone. Sticking to this like our lives depend on it!!

I've found I always felt better when my cardio was top notch over just focusing on muscle mass/gains. Drinking plenty of water instead of pre/post workouts and sticking to raw fresh fruit and veg rather than tubs of over rated whey and powdered liver destroyers. Once I bulked up more and lost some of my cardio, which I've done a few times, I finally just thought na I felt much better lighter and quicker, healthier inside, instead of sitting around waiting for muscle to build, focusing on gains and mass. So yeah I think say a middle distance runner with a toned fit physique, especially for later in life, is the way to go....just my opinion though, plus saves all the hassle of focusing on slight gains all the time, only to lose it so easily for instance injury or illness, like what has just happened to myself not long ago, so yeah it's not worth the time imho. Super Cardio with a toned Physique, having a raw healthy diet and plenty of water and sunlight is the way to go, rather than gunk, over eating....and an eggy room all the time! 🤣 All the best. 🤝🏽👍🏽❤✌🏽

Shout out to Chris. These podcast haver higher production quality than a lot of movies.

5:00 Have a herniation from deadlifting along L3. I’ve tried everything short of pills and consulted for fusion, radioablation, microsurgery, etc. The thing that makes my back feel best is going outside, doing pull-ups, and hanging there til exhaustion. Gravity just sorts it out.

dang Chris! first Dr. Mike now Cbum! You're taking over as THE BEST interviewer.......example: Dr Peter Attia's questions you asked were WAY BETTER than many other interviews he did recently (yes I'm a big podcast consumer). Anyway THANK YOU

Love that an abandoned warehouse crime scene is the location of the interview

Whoever did the lighting did am amazing job, so colourful and cinematic. Maybe a haze machine in the back?

999k subs 👀 congrats bro, no one deserves that 1 mill more. Can’t believe it’s taken this long but it’ll continue for a good while I’m sure. Congrats to your team to, the production is a joke and I’m sure this isn’t all possible on your own, inspiring stuff 🎉

Man i thought like...its the best podcast environment... Color grading hit me in amazing way...by and large, its impeccable

Incredible 🔥 really raising the bar 👏

The best podcast set period.

As a child of Adam I find it fascinating how smart ape children have become .

Production Quality- Through the roof!

This ,my friends, will be THE MOST important podcast on the subject that WE will ever get !