💪 5 Tips for Building Seriously Big Shoulders

If you want to build a muscular physique, you've opened the right email. The Ripped Report offers valuable insights into effective training techniques and nutrition tips to help you achieve your goals.

Here’s what’s on the list today:

  • Chris Bumstead provides a breakdown of his daily meal plan as he gears up for the 2023 Olympia.

  • Discover the 10 best bodybuilding documentaries to stream this year.

  • Learn five tips for building the boulder shoulders of your dreams.


CBum’s Olympia Feast

Credit: Chris Bumstead / YouTube

Chris Bumstead, the reigning four-time Classic Physique Olympia champion, is the clear favorite to win the title for a fifth consecutive time this November. And like every other competitor vying for the crown, his weekly routine revolves around intense training as his prep begins to ramp up. However, you can’t secure an Olympia bag, let alone four, without meticulous attention to nutrition. And Bumstead recently pulled back the curtain on the diet that he’s using in the lead-up to this year’s Olympia in Orlando, Florida.

In the video, CBum breaks down his diet into five meals, providing a comprehensive nutritional analysis of each. In addition to the typical bodybuilder fare like chicken, bison, and white rice, Bumstead also takes advantage of copious amounts of Ezekiel bread, tuna, and avocado.

Read on to see what passes through this behemoth’s body to amass 300 grams of protein and nearly 4,000 calories in preparation for the 2023 Olympia.


Binge on These

Credit: Wikimedia Commons // CC BY 4.0

Do you love bodybuilding? How about bodybuilding with a bit of true crime thrown in? There’s an abundance of captivating bodybuilding documentaries for fans to delve into. From narratives that highlight specific competitions to comprehensive explorations of the culture, it’s never been easier (or more enjoyable) to examine the entire sport from many perspectives.

Moreover, with the rise of streaming platforms, many exceptional examples are readily accessible. Whether you yearn to immerse yourself in the golden era of bodybuilding or prefer to focus on contemporary Mr. Olympia competitors, we have curated a collection of the finest documentaries available on the leading streaming services.

These 10 films will examine some of your favorite bodybuilders, including Arnold Schwarzenegger, Ronnie Coleman, and Dorian Yates. So sit back, relax, and enjoy your journey through the best bodybuilding films for inspiration. (Just make sure you go easy on the butter and popcorn!)


Shoulder Plan

Credit: Miljan Mladenovic / Shutterstock

Increasing the muscle mass in your shoulders is one of the most important parts of building your physique. It contributes to a broader frame and a more pronounced shoulder-to-waist ratio. But achieving that desired aesthetic appeal goes beyond simply incorporating additional shoulder exercises into your routine.

Your grip, range of motion, and rep scheme all contribute to whether you’ll have shoulders narrow as a toothpick or broad like a sunset over the horizon. Below, you'll find five invaluable tips for developing well-defined and muscular shoulders.


Target Your Recovery

Credit: Sportneer, Theragun, Bob and Brad

  • If you want to recover faster from workouts, you’ll want to incorporate massages into your routine. Here’s a deep dive into the six best mini massage guns for a soothing massage anytime, anywhere.

  • The leg extension is a must if you’re serious about quad growth. Learn the proper technique to perform this exercise effectively.

  • Hunter Labrada emerged as the victor in this weekend's competition at the 2023 Tampa Pro. For the complete results, click here.


King of Docs

Credit: Trailer Chan / YouTube

Is 'Pumping Iron' or 'Generation Iron' the king of bodybuilding documentaries? Vote below:

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Old-School Favorites

Credit: @stevereeves_official / Instagram

In the August 1, 2023, edition of The Ripped Report, we asked you to vote on your favorite old-school bodybuilder from a list of four of the most iconic. Here’s who you chose:

  1. Steve Reeves (61.11%)

  2. Bill Pearl (16.67%)

  3. Reg Park (14.81%)

  4. John Grimek (7.41%)