Anthropometry and Brief Information

Full Name	Chris Jonathan Bumstead
Date of Birth	February 2, 1995
Height	185 cm
Competition Weight	105-107 kg
Off-season Weight	118-120 kg
Division	Classic Physique
Country	Canada
Waist	76 cm
Chest	130 cm
Biceps	51 cm
Thighs	76 cm
Calves	51 cm

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Chris Bumstead photo from Olympia 2021

Biography

Chris Bumstead was born in Ontario, Canada, in 1995. From childhood, he was actively involved in sports and realized that spending a lot of time on training was necessary to achieve high results.

Visiting the gym became not only a way for him to improve his athletic skills but also an important lesson in healthy lifestyle

After many years of training and developing his body, Chris began to see results. However, the real turning point in his life came when he met his sister's husband, Ian Valliere.

Ian convinced Chris that he had the potential to become a great athlete and compete in competitions.

IFBB Pro Card

The first time Chris stepped onto the stage was in 2014, and it was a revelation for him. He felt he had found his calling and was ready to compete at the highest level.

In 2016, Chris earned his IFBB professional card by winning the IFBB North American Bodybuilding Championship. He was only 21 years old at the time.

Since then, he has continued to compete successfully in the Classic Physique division and aims to win at the most prestigious competitions, including the Olympia.

Olympia Classic Physique 2018 — Chris Bumstead lost to the reigning champion Breon Ansley by just one point and, like the previous year, took 2nd place. However, within a year, Chris would secure his first Olympia victory and go on to win the tournament for several subsequent years in a row.

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He continues to refine his training methods and approaches to nutrition, as well as introduce new elements in preparation for competitions.

This allows him to stay on top and continue to dominate the world of bodybuilding.

One of Chris Bumstead's sources of inspiration is the "Golden Era of Bodybuilding."

Competition History

Year	Tournament	Placement
2023	Mr. Olympia	1
2022	Mr. Olympia	1
2021	Mr. Olympia	1
2020	Mr. Olympia	1
2019	Mr. Olympia	1
2018	Mr. Olympia	2
2017	Mr. Olympia	2
2017	Toronto Pro	1
2016	IFBB North American Bodybuilding Championships	1
2016	IFBB Dayana Cadeau Classic	3
2016	CBBF Bodybuilding Championships Open Heavyweight Division	2
2015	CBBF Canadian National Bodybuilding Championship	1

Chris Bumstead and Ramon Rocha Top 2 at the Olympia 2022

Training Program

Chris prefers to train in a heavy mode and with moderate volume. As a means of increasing the load, the athlete uses the double progression method.

That is, he works with the same weight in the given repetition range (typically 6-10), and when Chris reaches the upper limit of the range, he increases the weight. Chris aims to reach 10 repetitions in each exercise.

Double progression in bodybuilding is a training method that involves increasing the load both in terms of repetitions and weight. This method allows achieving higher results in increasing strength and muscle mass. The idea behind double progression is gradual increase in both weight and number of repetitions in an exercise. For example, you start with a certain weight for a certain number of repetitions, and then, when you reach the limit in this range, you increase the weight and decrease the number of repetitions. This process is repeated until training goals are achieved. The advantages of double progression include the ability to stimulate muscles in different ways, which promotes their growth and development.

Chris Bumstead is a big fan of drop sets. In his view, this is a very effective way to increase the intensity of workouts.

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Overall Training Plan

Chris's workouts are not tied to specific days of the week. His training microcycle consists of eight days, after which everything starts over again.

Thus, Chris Bumstead targets the back and legs twice a week. Other muscle groups are worked once a week.

Favorite Exercises

Chris Bumstead shares about his favorite exercises.

1. Barbell Squats

   Number one unquestionably. I consider this exercise invaluable not only for leg development but also for core muscles. Squats are my favorite exercise because I can really push myself and see how heavy of a weight I can lift.

2. Incline Dumbbell Press

   Pressing on an incline bench is a much more natural movement for my body compared to flat bench press. Additionally, I aim to develop a more massive upper chest, as this part is more noticeable in poses like the side chest. I prefer dumbbells over a barbell because it allows me to focus on both the left and right sides of the body, promoting symmetrical physique development.

3. Bent-Over Barbell Rows

   I love this exercise because it effectively works the muscles of the back and allows for good progress in this part of the body. As is known, the back plays a huge role in shaping overall body proportions. Moreover, this exercise also engages the biceps and rear delts well.

Nutrition

Chris Bumstead takes his diet very seriously. He adheres to the same meal plan for an extended period before competitions, making only minor adjustments.

This helps him better understand his body's needs and make small tweaks to achieve his goals.

He also uses various supplements such as fat burners, whey protein, creatine, and amino acids.

Chris believes it's important not to introduce new foods into his diet on the eve of competitions to avoid unpredictable reactions from his body.

During the off-season, he takes a more relaxed approach to his diet, increasing the caloric intake but still avoiding fatty foods.

Sometimes he consumes carbohydrates before training in the form of muffins and similar products if he hasn't consumed enough calories during the day.

Meal 1

Egg Whites	360 ml
Eggs	2
Oatmeal	100 g

Meal 2

Chicken	225 g
Jasmine Rice	200 g
Mixed Vegetables	310 g

Meal 3

White Fish	225 g
Sweet Potato	200 g
Mixed Vegetables	310 g

Meal 4

White Fish	200 g
Jasmine Rice	300 g

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Meal 5

Whey Protein Isolate

50 g

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Meal 6

Chicken	225 g
Sweet Potato	170 g
Broccoli	60 g
Asparagus	60 g

Meal 7

Egg Whites	600 ml
Eggs	3
Mixed Vegetables	310 g

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Interesting Facts About the Athlete

Strength Stats

1. Squats with Barbell: 265 kilograms for 3 repetitions;
2. Incline Bench Press: 165 kilograms for 5 repetitions;
3. Dumbbell Press on Incline Bench: 68 kilograms for 8 repetitions;
4. Deadlift: 305 kilograms for 1 repetition.

Chris Bumstead's Height

This is a topic worth discussing separately, as it gives him an advantage over competitors on stage. Chris stands above others, with a quite impressive height of 185 cm.

Chris Bumstead's height only enhances his presence on stage, placing him above his competitors both literally and figuratively.

Chris Bumstead and Ice Baths

Chris Bumstead uses ice baths as part of his recovery strategy. Ice baths involve immersing the body in cold water for a set period, typically around 10-15 minutes.

This method is becoming increasingly popular among athletes due to its benefits and impact on the body. Here's how they work and why they're popular among athletes:

1. Reduces Muscle Pain: Ice baths can help reduce muscle pain and inflammation after intense workouts.

2. Speeds Up Recovery: By reducing inflammation and improving blood circulation, ice baths can promote fast recovery between workouts. This allows athletes to train more frequently and with higher intensity.

3. Improves Circulation: When the body is immersed in cold water, blood vessels constrict to conserve heat. Upon exiting the water, blood flow increases, which can improve circulation and oxygen delivery to muscles and tissues.

4. Psychological Benefits: Ice baths can also provide psychological benefits, helping athletes relax and unwind after intense training. The shock of cold water can also trigger the release of endorphins, natural mood enhancers.

However, it's important to note that despite many athletes using this approach, scientific evidence supporting its effectiveness is inconclusive.

Some studies suggest that ice baths may not significantly improve recovery or performance compared to other recovery methods.

Business

Chris Bumstead is highly active on social media and has a multimillion audience on Instagram and YouTube. Currently, Bumstead is a co-owner of the Raw Nutrition brand.

He is also a representative of the anti-aging company R3VIVE. Chris is sponsored by numerous companies.

Chris Bumstead is currently engaged to former IFBB Bikini professional Courtney King.

Chris Bumstead's Girlfriend

Courtney King is Chris Bumstead's girlfriend. Courtney is also actively involved in competitive bodybuilding and has achieved high results. She won the Miss Olympia title in 2016.

Chris Bumstead and Courtney King have been dating since November 2018. The couple's meeting happened in quite an interesting way. After the 2018 Mr. Olympia competition, where Chris placed second, Courtney reached out to him in private messages.

"She messaged me privately, and I ignored her for a bit (laughs). It was right after the Olympia, and I was a bit upset and not in the mood for meeting people. After some time, I cheered up, and we started actively communicating. In October 2022, the couple announced their engagement."

Why Chris Bumstead Wears Mustaches?

Chris shared the significance of mustaches in his life in one of his Instagram posts.

"Mustaches have a huge significance in my life. For me, it's much more than just a style element. Mustaches emphasize my self-confidence and belief in my abilities. For several years, I wore mustaches during my competition preparations, but a couple of days before the competitions, I shaved them off. Back then, I thought I would look ridiculous with them on stage. Last year, everything changed. Before the 2019 Olympia, I felt an extraordinary confidence in myself. This confidence helped me win the title and also contributed to the decision to keep my mustaches warm (Chris jokes). I didn't feel the need to ask anyone whether I should keep my mustaches or not. Yes, I agree that I might be overly dramatic about some mustaches here, but I am truly proud of how much I've grown mentally... and these mustaches are just one of many symbols of that progress."