CBum’s Top 6 Training Secrets for Bodybuilding Success

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Here’s what we have for you today: 

• Six-time Classic Physique Olympia champ Chris Bumstead’s top six bodybuilding tips

• Men’s Open bodybuilder Nick Walker’s new five-day training split

• The arm workout of 14-time WWE champ Randy Orton

TRAINING TIPS 

CBum’s Olympian Secrets

When Chris Bumstead first stepped onto the Olympia stage in 2017, it marked the beginning of his dominance in the Classic Physique division, eventually leading to six consecutive titles from 2019-2024. It's safe to say he’s mastered the art of maximizing muscle growth, body recomposition, and conditioning for every muscle group. And while he may be retired from the sport (for now), there’s a lifetime’s worth of knowledge to take from CBum. 

Below, we explore six of his most valuable bodybuilding tips to date. We delve into his training methodologies, focusing on everything from training frequency to joint health. Discover why CBum favors the push-pull-leg training split, the triceps exercises he prioritizes, his unconventional views on rest days, how he increases time under tension for his muscles, and his approach to programming squats.

A MESSAGE FROM RUNDOT

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BODYBUILDING

“The Mutant’s” New Protocol

Men’s Open bodybuilder Nick Walker has missed the last two Olympia competitions due to injuries and other assorted issues. In response, he’s overhauled his training regimen by enlisting a new coach. Recently, “The Mutant” revealed his new five-day training split, which emphasizes hypertrophy cycling, longer rest periods between sets, and increased volume targeting his hamstrings. 

Walker is focusing on hypertrophy for his chest and leg muscles while refining his recovery and performance strategies for other areas. Additionally, he’s allowing more time between training sessions for each muscle group. 

If you want to follow along with Walker’s new training split, we’ve got a breakdown of his new hamstring workout below.

WORKOUT 

24-Inch Vipers

While well-defined arms look great in a tank top or T-shirt, they’re even more important if you’re decked out in a pair of wrestling trunks and walking out in front of thousands of people every night. The superstars of WWE obviously know how to build their biceps, and if you want some tips of your own, look no further than Randy Orton for inspiration.

Orton’s arm workout emphasized circuits, supersets, and high rep counts for each set to boost blood flow and promote hypertrophy. Although “The Viper” isn’t the most technical lifter — admitting he dislikes counting reps and may neglect full range of motion — he advocates for slow, controlled negative reps while squeezing the muscle with each repetition. Check out Orton’s complete biceps and triceps workout below.

THE DROP SET

Bumstead’s Bodybuilding Farewell

• Speaking of CBum, see how the Classic Physique icon did in his final(?) bodybuilding show at the 2024 Prague Pro, which also happened to be his Men’s Open division debut.

• Is training to failure really necessary? You may be surprised to hear four-time Mr. Olympia Jay Cutler’s take on the revered training-‘til-failure philosophy. 

• Being a vegan or vegetarian doesn’t mean you can’t follow a high-protein diet. These are the top plant-based protein sources for non-meat eaters.