In November of 2022, on the World Pure Bodybuilding Federation (WNBF) World Championships, Chris Elkins scored arguably the very best accolade of his bodybuilding profession when he captured a world title within the Males’s Physique division.
Elkins, who turned professional as a pure bodybuilder (Males’s Open division) in 2015 earlier than incomes a Males’s Physique professional title in 2019, has been a competitor for 10 years and reveals no indicators of slowing down.
He’s at the moment prepping for 2 upcoming contests — the 2023 WNBF Professional Universe, happening on Sept. 23 in White Plains, NY and the 2023 WNBF KAGED World Championships set for Nov. 18-19 in Seattle, WA. Elkins offered some coaching insights with a video posted to his YouTube channel on Sept. 5, 2023, detailing a glute and hamstring-focused exercise whereas additionally that includes his go-to methodology for coaching abs.
The WNBF, the group wherein Elkins has competed for greater than eight years, prides itself on being one of the crucial stringently drug-tested bodybuilding federations — incorporating polygraph testing in addition to in-contest and offseason drug testing. Their purpose is encourage pure competitors with out the help of efficiency enhancing medication, together with anabolic steroids.
On the time of the video’s filming, Elkins was roughly three weeks out from the WNBF Professional Universe contest and acknowledged that his present situation was already set for presentation. For context concerning his total physique, he has beforehand acknowledged that he’s 5-feet, 6-inches tall.
“This morning, I weighed in at 154.1 [pounds/69.9 kilograms], which is a bit bit stunning as a result of final yr for the primary present [2022 WNBF Pro Universe], I received right down to 148 [pounds/67.1 kilograms]. A few of my buddies are saying that they don’t suppose I’ll even must get below 150. I do know by Worlds, I’ll most likely be near 148, however final yr I received right down to 143 … however I do really feel I look the very best I’ve ever appeared and I’m actually excited.”
Earlier than leaving for the exercise, the 39-year previous Elkins combined up an intra-workout formulation containing BCAAs, in addition to creatine. As a result of time of day, he opted to keep away from any pre-workout stimulants.
He then walked to the fitness center for his coaching session, the place he deliberate to focus on his posterior chain — glutes and hamstrings — paired with some stomach work. He was joined by his girlfriend/coaching companion, in addition to his 11-year previous son (who was briefly proven performing a again exercise of his personal).
Barbell Hip Thrust
Elkins started his exercise with the barbell hip thrust, an environment friendly glute-focused train. He was proven performing three units for eight to 12 reps, however the particular weight wasn’t offered. Elkins made certain to set his toes able that allowed his thighs to be parallel to the bottom within the prime place, with a 90-degree knee angle for optimum stability and muscle recruitment.
Mendacity Leg Curl
Shifting into the second train, Elkins complained of low vitality and lightheadedness resulting from having eaten only one,000 energy throughout the day, together with simply 68 grams of carbohydrates. Nonetheless, the champion bodybuilder progressed to coaching his hamstrings with mendacity leg curls. Elkins was proven on video performing one set of 10 reps, however didn’t make clear if that was the whole thing of the leg curls.
Single-Leg Glute Press
Elkins proceeded to a novel leg train — a single-leg glute press, performing a “again kick”-style motion to recruit his glutes and hamstrings. He carried out one set of 10 reps on digicam, beforehand noting that his glutes have 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 all through contest prep, counting on his sturdy genetics to hold him by means of. Nonetheless, he focused them with an intense superset of paired workouts on a decline bench with out extra resistance.
Elkins hooked his toes into the assist pads and reclined his higher physique totally onto the bench. He carried out 12 gradual and regular repetitions utilizing a full vary of movement, transferring from flat on the bench to fully crunched ahead, earlier than switching instantly to the following train.
Reverse Crunch on Decline Bench
Elkins inverted his physique place, grabbing the leg assist deal with with each palms and lengthening his legs straight. He once more used a full vary of movement for the reverse crunch, bringing his legs from floor-level to above his head, whereas elevating his hips almost above his shoulders. He accomplished 9 repetitions earlier than ending the set. He didn’t element what number of whole units have been carried out, however the Males’s Physique champion did provide some ab coaching recommendation.
“The important thing on these decline sit-ups is a full 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 your complete abs from prime to backside. This one [decline crunch] you’re getting extra targeted on the highest, you’re getting each a contraction and stretch. After which on the reverse crunches, you’re getting a fantastic decrease ab exercise and also you’re actually controlling that adverse [lowering or stretching phase]. All about that spinal flexion.”
With a pair on contests on the horizon, Elkins’ short-term plan appears in place — incomes extra professional victories to additional cement his legacy. A win on the 2023 Professional Universe can be his third consecutive time capturing that Males’s Physique title, whereas wining the 2023 World Championships can be a repeat of his 2022 efficiency.
Featured Picture: @chris_elkins / Instagram