"These 10 Exercises Will Make You Look Extremely Muscular" - 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)

1- Tren 2- Test 3- Eq 4- Winstrol 5- Dianabol 6- Anadrol 7- Turinabol 8- Stanozolol 9- Clen 10- Gh

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. <a href="#" class="seekto" data-time="19">00:19</a> Squats, preferably smith machine because it's easier on the knees 2. <a href="#" class="seekto" data-time="42">00:42</a> Deadlifts for hamstrings and glutes 3. <a href="#" class="seekto" data-time="53">00:53</a> Neutral grip pull-ups for back/biceps 4. <a href="#" class="seekto" data-time="66">01:06</a> Incline dumbbell bench press 5. <a href="#" class="seekto" data-time="103">01:43</a> Dumbbell shoulder press 6. <a href="#" class="seekto" data-time="118">01:58</a> Close grip flat barbell bench press 7. <a href="#" class="seekto" data-time="128">02:08</a> Standing supinated dumbbell curls, mainly just because it's fun (it is) 8. <a href="#" class="seekto" data-time="181">03:01</a> Bent over rows for stability, core, lower and upper back 9. <a href="#" class="seekto" data-time="200">03:20</a> Hanging leg raises for core 10. <a href="#" class="seekto" data-time="215">03:35</a> 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.

subscribed. fantastic quality and interview

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

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 ❤

I swear Chris is breaking the ceiling for what podcasting is meant to be. For the longest time, I thought podcasting was only about the audio and audio quality, but you're managing to tell a story with the video as well.

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.

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.

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

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!

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

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.

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.

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 most important exercise is avoiding alcohol 💫✨🏆

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

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

this was great, love simplifying and reducing movements

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

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

The quality of this podcast is absolutely bonkers. Outstanding.

Good for you man! Your channel is great!

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

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

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.

Great chat and the production quality is absurd 🔥 🔥

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

<a href="#" class="seekto" data-time="420">7:00</a> 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 production of this video is outstanding! Any video with CBUM is going to be good but this is wild!

Pretty sure I was your 1 millionth subscriber! Met you on a boat here in Austin and had never met a 'podcaster' but I subscribed to your Spotify and now listen to all the episodes, keep it up!

Amazing production quality sir ❤

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

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

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

Incredible 🔥 really raising the bar 👏

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.

Such an amazing interview, scenario, and sound. A pleasure to watch. Congrats.

Great collaboration! I love the podcast setup

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

Chris is in his own league at the moment. 📈

1M soon Chris! Love you channel and video quality!

glad that this video is free !

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.

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.

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

Man I have been waiting for this to drop!!!!!!!🎉🎉🎉

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 🎉

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

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

Loving how this episode looks but better yet the info is awesome

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

Reaching into the bottle lifting the pill exercise is the key

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

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

<a href="#" class="seekto" data-time="350">5:50</a>, 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)

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

The information here is amazing, I shall make sure I do this

Wow this is hands down best Interview, thanks to the camera setup

Congratulations on reaching a million subscribers Chris! I look forward to what you do to celebrate this great milestone. I have been a subscriber from the very first and its great to see how you've grown through the years. God Bless and Well Done!

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

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

I agree on every exercise, exactly what I would choose.

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

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

The shoot looks awesome. Super high quality.

Edit...5 times. Watched his channel and prep, just amazing. Seems a down to earth sort as well.

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 🙂

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. 🤝🏽👍🏽❤✌🏽

I built a workout plan earlier today and I’m so happy to see I have most of these in my plan 😊

Levels on this production 🔥🔥🔥

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

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

New channel watcher here, content is brilliant, but I'm most impressed by the framing/color grade/look of the video. Very professional looking, almost looks like a movie

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

<a href="#" class="seekto" data-time="300">5:00</a> 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.

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

I can't wait for this to come out

Hello Mr. Williamson! What a great video. I’ll add these to my list, and I’m a woman. Don’t suppose you did a video like this for women as well? Nevertheless thank you so much for the video 😊💎

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.

Production Quality- Through the roof!

The visuals are great on this one. Chris is normally bigger than his guests ... CBum is a unit! Congratulations on 1mil Chris. Been a subscribing since your interview with JBP. Oh and how is England going in The Ashes Chris? Permaban in 3 ... 2 ... 😂

This list is the meat and potatoes of building muscle. Cant go wrong with these options as you can load progressivly with these exercises and they promote growth with 2 or more muscle groups

Dammnnn the cinematic Vibez in this video

Amazing podcast bro 😍

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

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

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

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

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

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.

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

Love the production. This is so damn good!

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

-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