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The arena champ shared some coaching guidelines en path to his subsequent contest.
In November of 2022, on the Global Herbal Bodybuilding Federation (WNBF) Global Championships, Chris Elkins scored arguably the easiest accolade of his bodybuilding occupation when he captured an international name within the Males’s Body department.
Elkins, who became professional as a herbal bodybuilder (Males’s Open department) in 2015 ahead of incomes a Males’s Body professional name in 2019, has been a competitor for 10 years and displays no indicators of slowing down.
He’s these days prepping for 2 upcoming contests — the 2023 WNBF Professional Universe, happening on Sept. 23 in White Plains, NY and the 2023 WNBF KAGED Global Championships set for Nov. 18-19 in Seattle, WA. Elkins supplied some coaching insights with a video posted to his YouTube channel on Sept. 5, 2023, detailing a glute and hamstring-focused exercise whilst additionally that includes his go-to means for coaching abs.
The WNBF, the group during which Elkins has competed for greater than 8 years, prides itself on being one of the crucial stringently drug-tested bodybuilding federations — incorporating polygraph trying out in addition to in-contest and offseason drug trying out. Their purpose is inspire herbal festival with out the help of efficiency improving medication, together with anabolic steroids.
On the time of the video’s filming, Elkins was once more or less 3 weeks out from the WNBF Professional Universe contest and said that his present situation was once already set for presentation. For context relating to his general body, he has in the past said that he’s 5-feet, 6-inches tall.
“This morning, I weighed in at 154.1 [pounds/69.9 kilograms], which is just a little bit unexpected as a result of remaining 12 months for the primary display [2022 WNBF Pro Universe], I set out to 148 [pounds/67.1 kilograms]. A few of my buddies are announcing that they don’t assume I’ll even want to get underneath 150. I do know via Worlds, I’ll most definitely be just about 148, however remaining 12 months I set out to 143 … however I do really feel I glance the most productive I’ve ever appeared and I’m in reality excited.”
Earlier than leaving for the exercise, the 39-year previous Elkins combined up an intra-workout method containing BCAAs, in addition to creatine. Because of the time of day, he opted to keep away from any pre-workout stimulants.
He then walked to the fitness center for his coaching consultation, the place he deliberate to focus on his posterior chain — glutes and hamstrings — paired with some stomach paintings. He was once joined via his female friend/coaching spouse, in addition to his 11-year previous son (who was once in short proven acting a again exercise of his personal).
Barbell Hip Thrust
Elkins started his exercise with the barbell hip thrust, an effective glute-focused workout. He was once proven acting 3 units for 8 to twelve reps, however the particular weight wasn’t supplied. Elkins made positive to set his ft ready that allowed his thighs to be parallel to the bottom within the best place, with a 90-degree knee perspective for optimum balance and muscle recruitment.
Mendacity Leg Curl
Shifting into the second one workout, Elkins complained of low power and lightheadedness because of having eaten only one,000 energy throughout the day, together with simply 68 grams of carbohydrates. Nonetheless, the champion bodybuilder advanced to coaching his hamstrings with mendacity leg curls. Elkins was once proven on video acting one set of 10 reps, however didn’t explain if that was once the whole thing of the leg curls.
Unmarried-Leg Glute Press
Elkins proceeded to a singular leg workout — a single-leg glute press, acting a “again kick”-style motion to recruit his glutes and hamstrings. He carried out one set of 10 reps on digital camera, in the past noting that his glutes had been “already executed” with the motion.
Elkins then moved into the ab coaching portion of the exercise. He defined that he’d been “lazy” in neglecting direct ab coaching during contest prep, depending on his robust genetics to hold him via. Nonetheless, he centered them with an intense superset of paired workout routines on a decline bench with out further resistance.
Decline Crunch
Elkins hooked his ft into the improve pads and reclined his higher frame totally onto the bench. He carried out 12 sluggish and secure repetitions the usage of a complete vary of movement, transferring from flat at the bench to fully crunched ahead, ahead of switching right away to the following workout.
Opposite Crunch on Decline Bench
Elkins inverted his frame place, grabbing the leg improve maintain with each fingers and increasing his legs directly. He once more used a complete vary of movement for the opposite crunch, bringing his legs from floor-level to above his head, whilst elevating his hips just about above his shoulders. He finished 9 repetitions ahead of finishing the set. He didn’t element what number of overall units had been carried out, however the Males’s Body champion did be offering some ab coaching recommendation.
“The important thing on those decline sit-ups is a complete stretch on the backside. You’re getting spinal flexion as a result of that’s what works the rectus abdominis [ab muscle]. That is my favourite ab superset as a result of it really works all the abs from best to backside. This one [decline crunch] you’re getting extra targeted at the best, you’re getting each a contraction and stretch. After which at the opposite crunches, you’re getting a super decrease ab exercise and also you’re in reality controlling that unfavorable [lowering or stretching phase]. All about that spinal flexion.”
With a couple on contests at the horizon, Elkins’ momentary plan turns out in position — incomes extra professional victories to additional cement his legacy. A win on the 2023 Professional Universe can be his 3rd consecutive time taking pictures that Males’s Body name, whilst wining the 2023 Global Championships can be a repeat of his 2022 efficiency.
Featured Symbol: @chris_elkins / Instagram
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