💪 Chris Bumstead's Secret Weapon

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Here’s what we have for you: 

• Three lat exercises Dr. Mike Israetel approves for building an X-frame

• Reigning Mr. Olympia Derek Lunsford says he was shocked by how heavy the Sandow trophy is

• We found one of Chris Bumstead’s secret weapons for winning his sixth consecutive Classic Physique Olympia 

TRAINING 

Trifecta of Lats 

Focusing on the lats is crucial for expanding upper body width and achieving the sought-after X-frame — characterized by broad shoulders, a muscular upper back, and robust thighs contrasted with a slender waist. While numerous exercises target the back, exercise scientist Dr. Israetel highly recommends three advanced lat training methods for superior development.

One key exercise is the incline bench cable rope pull, effectively engaging the often-overlooked lower lat muscles. The technique starts with a neutral grip and gradually shifts to a supinated grip, maximizing lower lat muscle engagement. Discover the other two targeted back exercises and accompanying tips to sculpt the perfect X-frame.

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BODYBUILDING 

The Sword in the Sandow 

Bodybuilders may be able to bench well over 300 pounds, but lifting the Sandow trophy? That's a different story. Derek Lunsford, the current Mr. Olympia champion, was taken aback by the trophy’s weight when he triumphed in the 2023 Mr. Olympia. Lunsford initially intended to hoist the trophy with one arm, but he quickly realized the enormity of the task. 

The trophy, symbolic of the pinnacle of bodybuilding achievement, weighs over 40 pounds, a fact Lunsford wasn’t quite aware of when he first won. 

"Holy crap, how am I gonna hold this?" Lunsford recounted to four-time Mr. Olympia Jay Cutler during a recent podcast interview.

INTERVIEW 

CBum’s Ace  

Chris Bumstead is gearing up to claim his sixth consecutive Classic Physique Olympia title at the 2024 Olympia. Beyond rigorous training and strict dietary regimes, CBum has a secret weapon: He's teaming up with specialist and strength coach Justin King, renowned for his work with NFL athletes across 27 teams and with NHL, MLB, and UFC competitors. 

We spoke with King to explore his partnership with Bumstead and their preparation strategies for the upcoming premier bodybuilding event. This includes strategies for addressing Bumstead's weaknesses and augmenting muscle fiber recruitment for chest development.

THE DROP SET 

Masters of Their Domain

• Many consider high reps the best for muscle growth, but recent studies have shown contradictory results. See why fewer reps may be the answer for hypertrophy. 

• The 2024 IFBB Pro League Masters World Championships took place over the weekend. Check out the full results.

• A full range of motion usually gets the job done for maximum muscle contraction, but there’s also a time and place for partial reps. Learn when to do them here.