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Chris Cormier

Chris “The Real Deal” Cormier is an IFBB professional bodybuilder from Palm Springs, California. He ranks among the best professional bodybuilders of all time.

Growing up, Chris excelled at sports but was very shy when he wasn’t competing. He was heavily involved with his school weight lifting club and competed against lifters from others schools- coming 4th in his first contest.

As he developed his weight lifting knowledge and understanding of nutrition, his physique improved massively. He took his pro card in 1993 and would compete at 70 professional competitions; taking the overall title in eleven and placing in the top 5 52 times.

Fast forward to today, and Chris has dedicated himself to the sport for life. He loves helping other people reach their fitness goals while working on his own physique. This is his story:

Athlete Statistics

Full Name: Chris Cormier
Weight	Height		Arms		Chest
245 - 255lbs (111.1 - 115.7kg)	5'10" (177.5cm)		22"		52"

Waist		Year of Birth		Nationality
32"		1967		American

Profession		Alias		Era
IFBB Professional Bodybuilder, Sponsored Athlete, Personal Trainer		The Real Deal		1990, 2000, 2010

Weight	245 - 255lbs (111.1 - 115.7kg)
Height	5'10" (177.5cm)
Arms	22"
Chest	52"
Waist	32"
Year of Birth	1967
Nationality	American
Profession	IFBB Professional Bodybuilder, Sponsored Athlete, Personal Trainer
Alias	The Real Deal
Era	1990, 2000, 2010

“Follow your dreams, keep the sport fun, and don’t get too down on yourself if you don’t win every show.”

Accomplishments

Competitions

1987 NPC Teen Nationals, Light-Heavyweight, 1st
1991 NPC USA Championships, Heavyweight, 4th
1993 NPC USA Championships, Heavyweight, 1st and Overall
1994 Arnold Classic, 4th
1994 Grand Prix France, 7th
1994 Grand Prix Germany, 6th
1994 Ironman Pro Invitational, 2nd
1994 Mr. Olympia, 6th
1995 Grand Prix England, 5th
1995 Grand Prix France, 5th
1995 Grand Prix Germany, 4th
1995 Grand Prix Russia, 5th
1995 Grand Prix Spain, 4th
1995 Grand Prix Ukraine, 4th
1995 Night of Champions, 4th
1995 Mr. Olympia, 6th
1996 Grand Prix Czech Republic, 8th
1996 Grand Prix England, 8th
1996 Grand Prix Germany, 7th
1996 Grand Prix Russia, 8th
1996 Grand Prix Spain, 8th
1996 Grand Prix Switzerland, 8th
1996 Mr. Olympia, 7th
1997 Canada Pro Cup, 3rd
1997 Grand Prix Czech Republic, 2nd
1997 Grand Prix England, 2nd
1997 Grand Prix Finland, 2nd
1997 Grand Prix Germany, 6th
1997 Grand Prix Hungary, 8th
1997 Grand Prix Russia, 4th
1997 Grand Prix Spain, 6th
1997 Night of Champions, 1st
1997 Mr. Olympia, 8th
1997 Toronto Pro Invitational, 3rd
1998 Arnold Classic, 5th
1998 Grand Prix Finland, 4th
1998 Grand Prix Germany, 4th
1998 Mr. Olympia, 6th
1999 Arnold Classic, 3rd
1999 Ironman Pro Invitational, 1st
1999 Mr. Olympia, 3rd
2000 Arnold Classic, 2nd
2000 Ironman Pro Invitational, 1st
2001 Arnold Classic, 2nd
2001 Grand Prix Australia, 1st
2001 Grand Prix England, 2nd
2001 Grand Prix Hungary, 2nd
2001 Grand Prix New Zealand, 2nd
2001 Ironman Pro Invitational, 1st
2001 Mr. Olympia, 5th
2001 San Francisco Pro Invitational, 1st
2002 Arnold Classic, 2nd
2002 Grand Prix Australia, 1st
2002 Grand Prix Austria, 1st
2002 Grand Prix England, 3rd
2002 Grand Prix Holland, 2nd
2002 Ironman Pro Invitational, 1st
2002 Mr. Olympia, 3rd
2002 San Francisco Pro Invitational, 2nd
2002 Show of Strength Pro Championship, 3rd
2003 Arnold Classic, 2nd
2003 Grand Prix Australia, 1st
2003 San Francisco Pro Invitational, 2nd
2003 Show of Strength Pro Championship, 7th
2004 Arnold Classic, 2nd
2004 Grand Prix Australia, 2nd
2004 Grand Prix England, 2nd
2004 Grand Prix Holland, 2nd
2004 Mr. Olympia, 7th
2005 Arnold Classic, 2nd
2005 Grand Prix Australia, 2nd
2005 Mr. Olympia, 13th
2005 San Francisco Pro Invitational, 1st
2007 Montreal Pro Classic, 4th

Biography

Bodybuilding Beginnings

Chris was born in Palm Springs, California in 1967. He loved playing sports during school and joined his high school weightlifting team as soon as he could. He would go on to compete in interscholastic tournaments against the best young lifters in the state.

Chris says that many people don’t know how shy he is. He remembers that he was going to compete in his first bodybuilding competition when he was 15, but “chickened out” because he was scared of the posing. Up until the end of his career, every competition was terrifying, but he hid it well every time.

In 1984, he placed 4th in the 167lb category of his first major junior show – the California Interscholastic Federation State High School Wrestling Championships. This was a great achievement for Chris and the Palm Springs High School team, and he loved every minute of standing and posing in front of the crowds.

Competing

The success he experienced in his junior years, inspired Chris to continue competing into adulthood. In 1987, he won his last junior competition – the NPC Teen Nationals – which allowed him to qualify for adult NPC competitions.

At this point, Chris knew that he had the chance of building a pro bodybuilding career, so he pushed himself harder than ever in the gym. He also researched proper bodybuilding nutrition in as many books as he could and aimed to build his best physique yet.

Winning His Pro Card

Chris’ first major NPC competition was the NPC USA Championships. He competed in the heavyweight category and came in 4th place. For him, this was an incredible experience and he could now compete against the best bodybuilders in America.

For Chris, 1993 would be a huge year. He was invited to return to the same competition and prepared eagerly with the anticipation of doing better than his 4th place. His cutting preparation was the best he had done yet and the judges noticed.

He managed to take an incredible first place trophy at this event. This gave him his fist major win, as well as his Pro Card, which would allow him to compete at IFBB competitions nationwide and internationally.

Exceptional Pro Career

Chris began competing right away. In 1994, he posed at 5 competitions. He managed to place in the top ten in all of them, taking a 2nd at the 1994 Ironman Pro Invitational which allowed him to qualify for the Mr Olympia – a dream come true.

The Mr Olympia is perhaps the most prestigious tournament of all time and Chris stood alongside the best in the sport. He ultimately came in 6th place, but managed to beat the likes of Nasser El Sonbaty and Ronnie Coleman.

In 1995, he competed in his first Night of Champions tournament (which has now been renamed the New York Pro.) He would place 4th at this show, proving his worth alongside another array of bodybuilding stars.

After taking another top 10 at the Olympia, as well as top 5 spots at a long list of other shows, he returned to the Night of Champions in 1997 and took a 1st place. This would only be the start of an exceptional career.

Some of the highlights of his 30 year bodybuilding career was a 4 year 1st place run at the Ironman Pro invitational. He also won the Australian Grand Prix consecutively and stood on the Mr Olympia stage 10 times.

Finding Fault With The Professional Judges

While he succeeded many times throughout this lengthy career, Chris also says that some of the professional judges do not understand what makes a good physique. He claims that as bodybuilders physiques have rapidly changed with the use of certain drugs, the definition of what is aesthetically pleasing has also shifted.

While judges still claim to be looking at the definition of each individual muscle, Chris believes that the intricacies of the judging technique have vanished. He mentions that it’s “gotten to the point where he can’t even see some of these guys’ triceps”.

Chris’ central point here is that the classic physique where muscles were on show and clearly defined, is superior to the current trend of muscle “with no real shape or line”. He believes that the judges are more persuaded by the celerity in front of them than his actual physique.

Injury

Regardless of his issue with modern day judges, Chris has battled to maintain his physique for decades. In 2006, just before he was scheduled to train with the IFBB legend Dorian Yates, he suffered from a injury while training which led to an infected spine.

This put him out of the sport for a while, as he needed extensive physiotherapy. He still was determined to train though, so this was an extremely frustrating time for Chris.

Working To Help Others

Alongside his bodybuilding career, Chris has always aimed to help others in their fitness journey. He aims to help athletes and amateurs all over the world to build their best physique.

His experience of over 72 IFBB competitions, with 12 professional wins has allowed him to build a loyal client base.

“From day one, my goal was to build a balanced, proportionate physique. To me, the aesthetics- symmetry, detail and shape- are the very definition of bodybuilding.”

Training

Training Advice

Chris has built a lot of experience in his lengthy 30 year career. Because of this, he believes that he has the right to advise other athletes and amateurs. He has 3 main pieces of advice that he always gives to those looking for it; he says:

You should split your workouts into morning and afternoon sessions. Doing this ensures that you have enough energy to hit every body part hard and complete adequate reps and sets. The great of the golden era did it, so it should be good enough for you.
Abs should always be trained every other day. A tight and toned mid-section is vital for an appealing aesthetic, so this area should be hit regularly.
At the end of every four-day cycle, rest for two days. Listen to your body, and only start working out again when you feel genuinely refreshed and ready to work hard.

Split

DAY 1: Quads (Morning) Hamstrings (Afternoon)
DAY 2: Chest (Morning); abs and calves (Afternoon)
DAY 3: Back (Morning); weak bodypart focus (Afternoon)
DAY 4: Shoulders (Morning); arms, abs and calves (Afternoon)
DAY 5: Rest

Training Routine

Quads and Hams

Morning – Quads

Leg Extensions (warm-up): 2 sets x 15-20 reps
Leg Extensions (working): 4 sets x 15 reps
Leg Presses; 5 sets 10-30 reps
Hack Squats: 5 sets x 12-15 reps
Lunges 3 sets x 15 reps

Afternoon – Hams

Lying leg curls
Stiff-leg deadlifts
Stairs 5 times up and down (bleachers)

Chest/Abs/Calves

Morning- Chest

Incline barbell presses (warm-up): 2 sets x 8-15 reps
Incline Barbell Presses (working): 3 sets x 8-15 reps (pyramid)
Flat Bench Presses (dumbbell of barbell): 3 sets x 8-15 reps (pyramid)
Decline barbell presses 3 sets x 12-15 reps
Dumbbell flyes 4 sets x 10-12 reps
Cable Crossovers 3 sets x 15 reps

Afternoon – abs ans calves

Rope Crunches 4 sets x 15 down the middle, 15 twisting, 10 down the middle again
Knee-ups 4 sets x 25 reps each side
Broom Twists 4 sets x 25 reps each side
Donkey Calf Raises 4 sets x 15 reps
Standing Calf Raises 4 sets x 15-20 reps
Seated Calf Raises 4 sets x 15-20 reps

Back/Rear Delts

Morning – Back

Pullovers (warm-up) 2 sets x 15-20 reps
Pullovers (working) 3 sets x 12-15 reps
Pullups 4 sets x 10-15 reps
Smith Machine Deadlifts 4 sets 10-15 reps
Barbell Rows 4 sets x 8-12 reps
One-arm dumbbell rows 4 sets 8-12 reps
Seated pulley rows 4 sets x 10-15 reps
Hyper extensions 3 sets x 15 reps

Rear Delts – Afternoon

Reverse Cable Crossover 4 sets 15-20 reps
Rear Laterals On Pec Deck 4 sets x 15 reps
One-Arm Bent Over Cable Lateral Raise 4 sets x 15 reps

Shoulder/Arms

Morning – Shoulders

Lateral Raises 4 sets x 12-15 reps
Military Presses 4 sets x 8-15 reps
Rear Laterals On Pec Deck 4 sets x 15 reps
Wide-Grip Upright Rows 4 sets x 10-15 reps
Front Dumbbell Raises 3 sets x 15 reps
Dumbbell Shrugs 3 sets x 15 reps

Afternoon – Arms

Preacher Curls 4 sets x 10-15 reps
Barbell Curls 4 sets 8-15 reps
Concentration Curls 3 sets 10-15 reps
Rope Pushdowns 4 sets x 15-25 reps
Lying Extensions 4 sets x 10-15 reps
Overhead Extensions 4 sets x 15 reps
One-Arm Pushdowns 4 sets 15 reps

Repeat Abs And Calf Workout

Nutrition

Nutritional Approach

Chris focuses a lot on his diet. He eats as much lean meat as he can each day – particularly enjoying chicken breast, steak and turkey. When it comes to fish, Chris loves halibut, tuna, black cod, salmon and prawns.

Egg whites are another staple in his meal plan. He eats 8-1o for breakfast with some oatmeal, and another 10 at night before going to bed. Without these egg whites (or a protein drink supplement,) Chris would struggle to meet his protein intake needs.

Carbs are also a necessity to keep his energy levels up in the gym during the afternoon. He eats sweet potatoes, brown rice and oatmeal, valuing these options for their complex carb content.

Meal Plan

Meal 1 – 8-10 egg whites, 1 cup oatmeal
Meal 2 – 10 oz chicken breast with brown rice and brocolli
Meal 3 – Post-Workout whey isolate shake
Meal 4 – 12 oz of beef with backed potato and green salad
Meal 5 – 10 oz of chicken breast with 1/2 cup brown rice
Meal 6 – 10 eggs whites or protein shake

Supplements

Whey protein shakes are included regularly in Chris’ diet. Aside from these drinks, Chris doesn’t really use many other products. He uses vitamin tablets and BCAA’s for general bodily health, but stops there.

Idols and Influences

Chris’ inspiration to keep pushing harder in the sport and in life comes from his family. He takes his family very seriously and makes time to be with them as often as possible.

“I’m not just a person who heads out to the clubs every chance he gets. It’s totally the opposite for me. When I can spend time with my family, I do.”

What we can learn from Chris Cormier

Chris’ story shows how useful bodybuilding can be as a confidence building activity. Chris has always been shy, but since starting to compete in the 80’s, he’s worked through these confidence issues and performed with gusto at every show.

After competing for almost three decades and posing at 70 professional competitions, Chris has also chosen to help others. He advises on adequate rest, morning/afternoon split training and regular abdominal training.