Chris Bumstead Arm Size

CBum’s Measurements & Workouts He Uses To Build Big Arms

By: Jeremy Fox, CNC, CPTPublished: February 27, 2023

Chris Bumstead is probably the most popular bodybuilder in the world and 5x winner of the Mr. Olympia Classic Physique division.

One reason for Bumstead’s success is his golden era aesthetics and proportions. So, every bodybuilding fan wants to know Chris Bumstead’s arm size and measurement.

Scroll down to see how big Bumstead’s arms are, and get his arm day workouts for growing huge biceps and triceps.

Chris Bumstead Arm Size

Chris Bumstead Arm Genetics

Chris Bumstead clearly hit the genetic lottery for having a muscular physique. But he is the first to admit that he doesn’t have the best genetics for arm size.

One reason is that his muscle insertions are very short. For example, when he flexes his arm, you can see a large gap between his bicep and elbow. And his tricep is relatively short as well.

By comparison, bodybuilders like Arnold Schwarzenegger have extremely long biceps that insert almost into the elbow joint. And that added muscle length makes it easier to build more volume.

As a result, Bumstead puts particular emphasis on training his arms, which he considers a weak point. And his progress speaks for itself!

 
 
 
 
 
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A post shared by Chris Bumstead (@cbum)

Chris Bumstead Arm Size

Chris Bumstead’s arms currently measure 20 inches (50.8cm), which is the circumference around the largest part of his flexed arm.

In comparison, the average male arm size is about 14.6 inches (37.1cm). So CBum’s arms are 5.4 inches, or 37% larger than the average guy’s!

And it’s not just Chris Bumstead’s arms that set him apart. In the table below, you can see how his other body measurements compare to average.

Table 1. Chris Bumstead vs Average Male

Measurement Chris Bumstead Average Male Difference
Arms 20″ (51 cm) 14.6″ (37 cm) +37%
Chest 51″ (130 cm) 40″ (102 cm) +28%
Waist 30″ (76 cm) 40″ (102 cm) -25%
Thighs 30″ (76 cm) 21″ (53 cm) +43%
Calves 20″ (51 cm) 15″ (38 cm) +33%

Chris Bumstead Measurements

Still, Bumstead’s arms are not considered huge in the bodybuilding world. And the reason for his championship success is his aesthetic proportions.

Specifically, the size ratio of his arms, chest, waist, and legs. The table below shows Chris Bumstead’s arm size relative to his other body measurements.

Table 2. Chris Bumstead Proportions vs Average Male

Ratio Chris Bumstead “Ideal” Average Male
Waist to Height 0.41 0.46 0.5
Chest to Waist 1.70 1.45 1.00
Arm to Waist 0.67 0.54 0.37
Thigh to Waist 1.00 0.77 0.53

Related: Tristyn Lee – World’s Smallest Bodybuilder?

Again, Bumstead’s body measurements significantly differ from the average person’s. His waist is small for someone his height. While his chest, arms, and thighs are all huge compared to his tiny waist.

Even compared to the ideal measurements of a “Greek God Body”, Bumstead’s body ratios are off the charts.

Chris Bumstead Arm Measurement

Chris Bumstead Arm Workouts

While training for the Mr. Olympia contest, Chris Bumstead follows the FST-7 training program developed by his coach Hany Rambod. FST stands for “Fascia Stretch Training,” and 7 is the number of sets for the final exercise of the workout.

For those who don’t know, fascia is a sheath of tissue surrounding muscles. And the FST-7 program is designed to stretch the fascia for maximum muscle growth.

Learn More: Fascia Stretching for Unleashing Muscle Growth

Bumstead uses 8-12 reps for most sets, considered the ideal zone for hypertrophy training. But each set is made more challenging through various intensity techniques.

Some intensity techniques Bumstead uses include drop sets, supersets, partial reps, slow negatives, and light sets to failure.

In the video below, you can see one of Chris Bumstead’s final arm workouts leading up to the 2022 Mr. Olympia contest.

The video is pretty long, so I’ll summarize the overall concepts for you and provide the full workout below.

During his contest prep phase, Chris Bumstead’s workouts are lower weight and higher volume. For example, his arm workout consists of 25-30 total sets.

In addition, each set focuses more on controlling and squeezing the weight to get a deep contraction and a full muscle pump. Then he also throws in some posing between sets to exhaust the muscle fibers fully.

Here is a snapshot of one of Chris Bumstead’s arm workouts just a few weeks out from the 2022 Mr. Olympia contest.

Chris Bumstead Contest Prep Arm Workout (FST-7)

  • Cable EZ Bar Curls
    • 3 sets 8-12 reps
  • Spider Curls
    • 3 sets 8-12 reps
  • Dumbbell Hammer Curls
    • 2 sets 8-12 reps each arm
  • Cable Bayesian Curls
    • 7 sets to failure
  • Machine overhead Tricep Extension
    • 3 sets 8-12 reps
  • Machine Tricep Dips
    • 3 sets 8-12 reps
  • Rope Overhead Tricep Extension
    • 3 sets 8-12 reps
  • Diamond Push-Ups (superset with previous)
    • To failure

One thing I noticed about this workout is that it has exercises targeting both the bicep’s long head and short head. And there are exercises for the lateral, medial, and long tricep heads.

In addition, all that volume is excellent for increasing muscle volume and burning calories during the cutting phase leading up to a contest. But this isn’t how Chris Bumstead trains all year round.

In the offseason, he bulks up using a different training style to build strength and unlock new gains. The video below shows CBum’s arm day workout at the start of his bulking phase.

I don’t expect you to watch this entire video to get Chris’s arm workout. So I’ll break down the core concepts and provide the actual workout.

First, Bumstead’s offseason arm workout has much less volume, with just 15 total sets. And you’ll notice that he uses heavier weights to fail after 8-10 reps.

Again, Bumstead incorporates different angles and some type of intensity technique in every exercise. Even if it just means changing body position to force out a few more reps.

Here is an example of Chris Bumstead’s arm workout during the off-season growth phase.

Chris Bumstead Offseason Arm Workout

  • Cable Triceps Pressdown
    • 2 sets 8-10 reps (double drop sets)
  • Incline Dumbbell Skull Crusher
    • 3 sets 8-10 reps
  • Preacher Curls
    • 3 sets 8-10 reps (modified drop set)
  • Dumbbell Curls
    • 3 sets 8-12 reps each arm
  • Cross-body Cable Extension
    • 2 sets 15 reps
  • Hammer Cable Curls
    • 2 sets 10 reps (plus drop set)
 
 
 
 
 
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Chris Bumstead Push Pull Legs Split

It’s also important to realize that Chris Bumstead doesn’t always train biceps and triceps on the same day. Sometimes, Bumstead uses a 6-day push, pull, legs training split.

One thing Chris likes about this split is that he can train every muscle group twice per week. Click here for Chris Bumstead’s complete push, pull, legs workout.

Or, if you’re CBummed out, below is some of my other informative content! I have useful tips on all things related to fitness and nutrition.

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