November 2022 wasn’t just another month in bodybuilding history; it was when Chris Elkins stamped his authority on the sport. Winning the Men’s Physique division at the World Natural Bodybuilding Federation (WNBF) World Championships was another feather in his cap. However, this journey began much earlier: a pro title in Men’s Open division in 2015 and a Men’s Physique pro title in 2019. A decade into bodybuilding, and Elkins continues to raise the bar.
Looking Ahead: Dueling Championships in 2023
Now, Elkins has his sights set on two defining moments in 2023: the WNBF Pro Universe in White Plains, NY on September 23, and the WNBF KAGED World Championships in Seattle, WA from November 18-19. In the spirit of transparency and giving back to his fans, Elkins shed light on his rigorous training regimen in a YouTube video posted on September 5, 2023. The session revolved around a glute and hamstring-centric workout, complemented by his signature ab training technique.
“The Secret to my Six Pack Abs! Mic’d up Legs and Abs with Lauren | Episode 14 Watch the Throne” was the call to his followers, promising an intimate look into the methodology of a world champion.
The WNBF: A Unique Stage
The WNBF isn’t just another federation for Elkins. It represents a commitment to natural bodybuilding, a stage where every athlete’s talent shines through without the shadow of performance-enhancing drugs.
Training Insights: The Grit Behind the Glory
Three weeks away from the 2023 WNBF Pro Universe contest, Elkins was nothing short of a force of nature.
Sharing insights about his weight and physique, he stated, “… I do feel I look the best I’ve ever looked and I’m really excited.”
WNBF: The Gold Standard for Clean Competing
An essential sidebar in Elkins’ journey is the WNBF. For over eight years, he’s chosen this federation, revered for its rigorous anti-doping standards. They don’t merely advocate for a drug-free sport but enforce it stringently through polygraphs and periodic drug tests, both in-season and off. Their mission is unambiguous: promoting natural talent without the crutches of performance-enhancing drugs.
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A Glimpse into the Champion’s Conditioning
Three weeks shy of the WNBF Pro Universe contest when the video was shot, Elkins confidently declared he was “presentation ready.”
For enthusiasts and analysts keen on specifications, the world champ shared: “This morning, I weighed in at 154.1 [pounds/69.9 kilograms], which is a little bit surprising because last year for the first show [2022 WNBF Pro Universe], I got down to 148 [pounds/67.1 kilograms]. Some of my friends are saying that they don’t think I’ll even need to get under 150. I know by Worlds, I’ll probably be close to 148, but last year I got down to 143 … but I do feel I look the best I’ve ever looked and I’m really excited.”
Into the Training Room: Commitment in Action
Before diving into his session, Elkins, 39, chose an intra-workout mix of BCAAs and creatine, steering clear of any stimulant-based pre-workouts. The journey to the gym was on foot, alongside his girlfriend/training partner and his 11-year-old son, who exhibited early signs of his father’s passion with a back workout of his own.
Elkins’ workout can be broken down as follows:
- Barbell Hip Thrust: A quintessential exercise for glute engagement. Elkins flawlessly demonstrated its execution, focusing on foot placement and ensuring optimal muscle recruitment.
- Lying Leg Curl: Despite confessing to feeling drained after consuming only 1,000 calories that day, Elkins moved on to target his hamstrings.
- Single-Leg Glute Press: Another unique pick, this was reminiscent of a “back kick” movement, emphasizing glute and hamstring engagement.
- Decline Crunch: Transitioning to abdominal training, Elkins first targeted the upper abs. With slow, controlled movements, he executed 12 reps, ensuring a full range of motion with each crunch.
- Reverse Crunch on Decline Bench: Without missing a beat, Elkins quickly moved to this exercise targeting the lower abs.The transition then moved to the core. Elkins admitted to a lapse in consistent ab training, attributing his chiseled abs to strong genetics. But he did present an intense superset regime, focusing on a full range of motion to engage the entire abdominal region. His wisdom on the matter:
“The key on these decline sit-ups is a full stretch at the bottom. You’re getting spinal flexion because that’s what works the rectus abdominis [ab muscle]. This is my favorite ab superset because it works the entire abs from top to bottom. This one [decline crunch] you’re getting more focused on the top, you’re getting both a contraction and stretch. And then on the reverse crunches, you’re getting a great lower ab workout and you’re really controlling that negative [lowering or stretching phase]. All about that spinal flexion.”
An Eye to the Future: The Legend Continues
For Elkins, the immediate future is crystal clear. It’s about adding more laurels, establishing his legacy. A third consecutive Men’s Physique title at the 2023 Pro Universe is on the line, and a potential repeat of his 2022 performance at the World Championships awaits. As fans, fellow competitors, and the world watch with bated breath, one thing is certain: Chris Elkins is in the form of his life and is prepared to demonstrate just why he’s the world champion.
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Video Spotlight: “The Secret to my Six Pack Abs! Mic’d up Legs and Abs with Lauren | Episode 14 Watch the Throne”
Overview
In November 2022, the World Natural Bodybuilding Federation (WNBF) World Championships spotlighted Chris Elkins as he clinched the world title in the Men’s Physique division. However, his journey began much earlier, turning pro in the Men’s Open division in 2015 and securing a Men’s Physique pro title in 2019. As 2023 beckons with major championships on the horizon, Elkins continues to inspire and lead, sharing his rigorous training regimen and dedication to natural bodybuilding with fans worldwide.
Featured Image @chris_elkins (Instagram) & (Youtube)
