Chris Bumstead and Ramon Rocha Queiroz are the two absolute best competitors of the IFBB Pro League’s Classic Physique division. Canada’s own Bumstead has already cemented his position as the most accomplished bodybuilder of the division with four straight Classic Physique Olympia wins from 2019 to 2022. On the other hand, Ramon Rocha Queiroz AKA Ramon Dino is a surging young contender from Brazil. He earned the IFBB Pro card in 2018 but abstained from competing in 2019 and 2020 for undisclosed reasons. However, he registered solid performances in 2021 and truly started taking over in 2022. He finished second at the 2022 Arnold Classic behind winner Terrence Ruffin and wrapped up the year with a runner-up finish at the 2022 Olympia as well. Dino started the year 2023 on a high note and emerged victorious at the 2023 Arnold Classic.
Chris Bumstead and Ramon Rocha Queiroz trained together as a part of the first edition of Olympia Battles that is taking place in Phoenix, Arizona. The duo went through the back workout ‘showdown’ three days after the 2023 Arnold Classic wrapped up. While CBum is in his off-season, Ramon was fresh off a Pro show. Therefore the workout was planned in a way that it was not too taxing on Ramon’s physique and allowed the duo to have a good time. The video of this training session was posted on OlympiaTV’s YouTube channel. So without further delay, let’s take a closer look at the detailed account of the workout.
Chris Bumstead and Ramon Rocha Queiroz annihilate a back workout together
Close Neutral Grip Lat Pulldown
CBum and Ramon started the training session with close grip lat pulldown as veteran bodybuilder and trainer Chris Cormier watched over the duo and guided them whenever required. The close grip variation of lat pulldowns also engages the biceps to a greater extent along with the latissimus dorsi. Bumstead and Dino pushed through a few sets of this movement and took to a horizontal pulling movement next.
Bent Over Barbell Rows
Horizontal pulls like rows help improve back thickness and therefore it is of utmost importance to incorporate both vertical and horizontal pulling movements in the back training routine. The Classic Physique competitors took to the bent over barbell rows which is one of the absolutely best exercises to improve the back strength and muscle mass. Bent over barbell rows work almost every pulling muscle in the body to a varying degree. Therefore it is a must-include compound movement.
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The duo cranked out a few good sets of bent over barbell rows as Cormier noticed Ramon Dino’s form and gave him constructive feedback. Cormier later explained:
“Dino was utilizing a lot of arms in the movement. So I was just trying to say (through translator), just try to put more of the tension in the lat that he’s trying to work… Utilizing the lat on the way up, utilizing it on the way down and also not bypassing that primary muscle that you’re trying to work…”
Medium Grip Lat Pulldown
The training partners went back to working with another pulldown movement and performed medium grip lat pulldown on an iso-lateral plate loaded machine. Both handles of an iso-lateral machine are attached to separate weight stacks that move independently. This helps eliminate strength imbalances. Bumstead and Queiroz moved weights for a few solid sets and jumped into the next exercise.
Chest Supported Seated Rows
It was time to go back to another horizontal pulling / rowing movement and CBum chose the chest supported seated rows machine. The duo followed through a few sets of this movement and moved on to another variation of the row.
Seated Cable Rows
Apart from working the latissimus dorsi, rhomboids, trapezius and the biceps brachii muscles, the standard seated cable row is an effective exercise for improving posture which is a fairly common issue with adults that use computers for extended periods of time.
CBum and Ramon Dino annihilated some solid sets of this movement next and jumped into the final exercise of the day.
Bent Over Rope Straight Arm Pulldown
The straight arm pulldowns work various muscles in the upper back and arms region. These include the latissimus dorsi, teres major, trapezius, rhomboids, posterior deltoids and biceps brachii. It makes for an excellent exercise to get the last bit of stimulus in the target muscles. Chris Bumstead and Ramon Rocha Queiroz cranked out a few good set of this movement and called it a day.
Overall, the workout included:
- Close Neutral Grip Lat Pulldown
- Bent Over Barbell Rows
- Medium Grip Lat Pulldown
- Chest Supported Seated Rows
- Cable Seated Rows
- Bent Over Rope Straight Arm Pulldown
Chris Cormier, who oversaw the ‘showdown’ and gave his inputs wherever required, shared his thoughts on Chris Bumstead and Ramon Rocha Queiroz after the workout. He said:
“The champ is highly connected with his body already. Even his IQ was up there, it’s right where you want it to be. Ramon, he’s still a bit raw but he’s very coachable. He was getting some nice connection with his body also and I think he improved himself and his mind-muscle connection in this workout,” Cormier stated.
Chris Bumstead is looking at retirement after a few more Classic Physique Olympia wins. Ramon Rocha Queiroz is yet to establish absolute dominance over the division. They both have one specific goal and will leave no stones unturned to win the Olympia gold. It will be interesting to see if the younger contender dethrones the champ or will the CBum era continue further. What do you think will happen? Let us know in the comments section below!
You can watch the full video here, courtesy of OlympiaTV YouTube channel:
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