“Sunday nap = garage workout,” the brilliant bodybuilder joked as he gave fans a glimpse of his outdoor activities. “Started with a 30-minute bike ride around the neighborhood and then 45 seconds on the rower between sets…”
Chris Bumstead’s workout without rest between sets
- Bike tour (45 minutes)
- Incline dumbbell curls
- Pull-ups
- Dead insects
- Hammer curls
- Rower (45 seconds between sets)
Of course, the clinking and banging of dumbbells is nothing new for our hero, but the cardio inserted between exercises indicates that Bumstead is serious about turning to functional training now that he’s no longer entering the competitive stage. However, digging deeper, competitive bodybuilders can still use this method to achieve their goals.
Why perform cardio between sets?
It appears that Cbum’s approach is not simply ‘Bro Science’ as it has been verified studies have shown light movements like rowing can actually reduce our perceived exertion level, helping us to enjoy a session more. And while the data is more mixed on whether output is the same or greater as a result of active recovery, the undeniable fact is that by training during rest intervals you burn more calories and take on a greater workload overall.
It also appears that these shorter cardio sessions of about 45 seconds, between sets, promote healthy cardiac and metabolic adaptations without the need for longer, glycogen-sapping activities that can disrupt muscle size.
So while Bumstead may have hung up his bags, this style of active recovery is still suitable for many bodybuilders. It is believed that approximately 45 seconds of rowing or a similar light to moderate intensity activity improves circulation, increases overall energy and cardio stimulation, improves overall work capacity, and combines conditioning with bodybuilding without requiring additional time.
After sharing another top tip, the jacked genius’ revelation was not lost on his millions of followers. “I love how your workouts have changed to be more injury preventative, athletic and injury recovery,” one impressed fan wrote. And despite his retirement, Bumstead still looks like a beast. “Arms look huge,” said another follower. “The boss,” concluded yet another. Why not try it yourself? If nothing else, it will shake up those old workouts.
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