 Ladies and gentlemen, welcome to the video, man. We're doing C-bums chest workout. Huh, huh, huh, huh, huh, huh, huh, huh, huh, huh, huh, huh, huh, huh, huh, huh, huh, huh. Call me M-bum, baby. We're about to get her done. Follow along to build a massive Olympian chest like me. So first movement to fly, I think to warm up the pecs a little bit. There's a lot of evidence and I agree that pre-exhaust, people think it. They used to think like, oh, if you fatigue the chest so much with an isolation like a fly and then you go bench, you're going to hit the chest even more. But a lot of studies show you actually hit the opposite. Because your chest is so fatigued from the pre-exhaust, you'll then use more tricep and shoulder when you're benching or pressing. So it actually bites you in the butt a little bit. But to use it as a warm-up to kind of get the shoulder joint and pecs a little bit of blood in there, not the worst idea. But to go ham on these things, I'm not a big fan of. C-bone Chris doesn't actually give like exact sets and reps, so we're just kind of following along with what we see him doing. And it seems like moderate-ish weight sets at 10 to 12. So I'll just get a little bit of blood going, feeling good so far. And then second movement, I think we've got a dumbbell press. We go up to about 100 dumbbells, so I'll probably just go as heavy as I can and close just to failure. So, dumbbell press it is. So what I'm normally doing like hyperstrophy training personally, I tend to do just like a basic legs push pull either up or lower. So five days a week or legs push pull, legs push pull repeats in six days a week. And with each exercise, you know, evidence shows and how I like to train is just three, two, one, reps from failure, right, RIR, reps and reserves. So how close to failure we can get with the different load and slowly progress over time, hitting different rep ranges with the musculature, choosing an exercise that feels best with our musculature. So incline press is something that feels great for me. Obviously Chris is the best in the world, but everybody can learn from everyone and just because he's the best in the world or looks the best in the world, it could be despite training. It doesn't necessarily mean his training is the best in the world. So I'm excited to try it out. It looks like he does dumbbell incline next, which again feels great for me. I'm going to do a couple sets all out and again, when a big press is happening, I got a little warm up on my pecs, but I'm going to get my triceps just shoulders warm. So I'll do one set. I call it a gimme set. I'll handle something 60, 70, 80% of my weight that I'll do my working set with and I'll just handle eight to 10 reps, get some blood in there, very far from failure because I'm just warming up and then I'll go to my working weight and I'll slam them out. No need to waste a bunch of sets, junk reps, doing stuff in between. Let's get to the working weight in a safe manner, but without, I don't have to handle 80s and 85s, 90s, 95s to get to the 100s. I'm going to handle 75s or 80s for a couple reps, go to the 100s, get ready. Believe me buddy. Incline press is something I'm kind of strong at actually. I've been working on my barbell incline. So dumbbell is easy baby. I may not have a Olympia physique, but I think I have the Olympia mentality and effort and I just want to make C-Bump proud. I want to grow some double D's, be Mr. Bumstead's secret. So I just want to make C-Bump proud. Chris, if you're ever in Northern California buddy, special little workout, I'm going to get a better pump and then I'm going to reveal the tatas and you guys can judge it in the comments below and see on a scale of one to bum, one to bum, see where my tatas was last. I think we benched last, so we're hopping into a machine incline. I love the tamar strength. It's obviously my gym, but tertiary barbell. One of the comfiest machines I got feels best on my boobies. As for you, papa, make you proud. I know I'm 10 years older than you, but we look very similar when I look in the mirror. I don't know if that's dysmorphia in the positive light or what, but big boobies, big boobies, big boobies. I don't know, most people's philosophy, coaches, you know, typically talk about it more than bodybuilders or lifters themselves, but we're talking about like the pace or execution of an exercise, because yeah, three sets of 10 on this, three sets of 10 on that. That's all great. But again, like we were talking before, how close to failure you get is very important. How many times a week you're doing the exercise is very important. I think how you execute the actual press or movement is very important. So for me, although it's bodybuilding, it's not performance-based, certain muscles and musculature grow and perform well when you're quick and explosive. So when press is and even squats, I'll try to use the concentric, right, the shortening of a muscle, quick and explosive, then nice, slow and controlled, get a stretch, quick pause, explosive, quick pause. It may not always look that way, right, because things start to get heavy. I'm giving it all I got, but it might not be moving like that, but that's how I try to execute kind of all my lifting. Powerlifting, you want to do this similar with your strength base. You want to go slow or as fast as you can under control and explode as hard as you can staying under control. And on machines, it's a little bit easier, obviously, right. A lot of stability is taken out for me, so I'm really just focused on pressing, pressing, pressing. The money shot, different industries call it different things. I don't know if they use that in fitness, but where I come from, the money shot is still one of the matters, if you get what I'm saying. Normally what I'm doing, my workouts, again, it's kind of a legs push, pulls, so when I'm doing push, I do two or three exercises for chest, so I still got his shoulders and trice. C-bum now is at the best, right. So you can kind of refine things, change things. How he trains now in 2023, two or three time Olympia champ, probably isn't the way he trained five years ago, right. So how you train now or how your favorite lifter trains now may not be what's best for you right now, right. You got to get to that spot. I like to get a little more volume in my shoulders and arms, a little more frequency, but not to say this won't work for multiple people, but he's already got so much mass on him, right. He starts to refine things, probably handle volume and strength differently. Not to say that you got to find what works for you because we're all snowflakes, but for me, dosing in my volume for each muscle group, a little bit more important than just thrashing my titties, although it feels good. What do we got? Flies. Quick standing fly. He does a machine fly. I'm going to do a cable standing, which feels pretty good. I did a little bit of a decline on the warm up, so I'll push this one a little bit harder, go a little heavier, and then flat bench. I think C-bone might have some rotator cuffs, shoulder stuff. Start to be that lean and that much muscle plus, you know, no offense, big boy, but PEDs do play a role in your connective tissue, your ligaments, and your joints get a little bit more beat up because they don't grow as fast as your musculature and your strength, so a lot of people have issues. You can have them natural as well, but start to take some stuff, your muscles grow much faster than your ligaments, much faster than your tendons, so it can't always keep up with the force you're pushing on them. So I think he benches at the end of his workout because he's already fatigued, and that'll overall limit the load for him, which is a great idea, but if you have no issues, bench in the beginning, get the most bench for your buck and handling heavier weights might be fun, which matters, right, because the longevity of this thing is about having fun, the more fun you have, the more progress you make, the longer you're going to stick with it, but then two, on the barbell bench, you can handle the most amount of weight, so it kind of makes sense if you are healthy to do it first or near the top, but it totally makes sense also because he is he and we are we that we should bench at the end. So I'll try to push the bench a little bit. I think he just sets a 10. I haven't flat benched a long time. I've been inclining myself on barbell, so I'll probably try to do, I think he did 225 for some 10s, and then he said you become Mr. Olympia. So I'm going to become Mr. Olympia. I'm going to do at least 245 for 10, maybe 275 for 10. I don't know if I have that today, but we'll push that a little bit, and that's it, right? Yeah, flies bench. Let's get it. Finish him out. The more complex of the movement, I'll send a warmup a little bit more. I'll just send the machine press. There's just less shit that can go wrong. So I just hopped into two plates, but yeah, my background is the strength and conditioning, powerlifting. So we'll definitely warm this one up a little bit better, just because the technical skill of the lift is a little bit more. Not that it's a huge deal. Also, lift more weight here, right? Like I said earlier, the barbell bench, which you can lift the most amount of weight with. So I don't want to just hop the 315, acting all crazy. 225. Sword champions are made. High school bench weight, no offense, C-bomb. High schoolers deserve love, too. All right, 225 for 10 makes Mr. Olympia add 10s. That means I'm 10 times Mr. Olympia. Give me my pose and trunks. I'm ready. Ready for the big show. That's it. I'm retired. Ladies and gentlemen, that was it. C-bomb's workout. Salamac. If you can't tell, they at least grew from C's to double D disease. I'm going to go drink some carbs, eat some protein, let the T-tos repair. Hopefully you guys like the series where I'm trying out other folks training programs. C-bomb chest day. Salamac. New videos every single day. Be sure to turn on notifications. Be sure to subscribe. 3sb.co for all your clothing needs. I'll catch you in the next one.