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).