7 weeks out to Nationals - Chris Genkinger

**SashaG** · 10-04-2009, 10:07 AM

Originally Posted by chris250

Magnum wanted me to do more volume this prep..So thats what im doing...Probably around 12-15 sets on bigger bodypart....and around 9-12 on smaller bodyparts...Reps are around 8-20, depending on my energy levels

Interesting . . . the reason I asked was it looks like the density of the muscle in your back and abs seems a little light and while I know you're flat I also know that training in a higher rep range tends to yield that kind of look. Maybe your coach is going to change that in the coming weeks.

Good luck on the show!
Sasha

**TheTransformator** · 10-04-2009, 10:53 AM

Watching the pics...and knowning your 7 weeks out...try to do some peak exercises for your biceps....the rest looks quite good for 7 wk out...keep rollin...

**chris250** · 10-04-2009, 11:12 AM

Originally Posted by SashaG

Interesting . . . the reason I asked was it looks like the density of the muscle in your back and abs seems a little light and while I know you're flat I also know that training in a higher rep range tends to yield that kind of look. Maybe your coach is going to change that in the coming weeks.

Good luck on the show!
Sasha

Sasha,

I wouldnt say my training is higher reps...I would say im training as heavy as I can in good form...Sometimes my reps are in the 8 range, sometimes I like to go up to 15 range...I guess it just depends on my mood and energy levels for the day...

chris

**chris250** · 10-04-2009, 11:12 AM

Originally Posted by mr intensity

hey bro
how much cardio are you doing

Right now its at 70 mins per day...Everyday...

Normally 40 mins in the morning... Then 30 mins after my workout, or late at night before bed

**adrian-quebec** · 10-04-2009, 11:18 AM

WOOOOW what improvement, I follow ur post since the beginning, and u look great !!!!!!!!

**Quadsweep** · 10-04-2009, 11:23 AM

I think you look pretty damn good for 7 weeks. I think your rear lat spread needs some work. Pull your elbows back just a little and lean back just a little to show more back detail. You will have to be a lot tighter by the show of course but you will get there. Just have to suffer more!

Jeff

**SashaG** · 10-04-2009, 11:38 AM

Cool Chris . . . I was actually thinking sub 6 rep range . . . just my two cents.

Good luck once again.

Sasha

**chris250** · 10-04-2009, 06:55 PM

Originally Posted by SashaG

Cool Chris . . . I was actually thinking sub 6 rep range . . . just my two cents.

Good luck once again.

Sasha

Sasha,

So you think going really heavy in the 4-6 range, would give me a denser look ?

**chris250** · 10-04-2009, 07:11 PM

Originally Posted by Quadsweep

I think you look pretty damn good for 7 weeks. I think your rear lat spread needs some work. Pull your elbows back just a little and lean back just a little to show more back detail. You will have to be a lot tighter by the show of course but you will get there. Just have to suffer more!

Jeff

thanks Jeff for your input...coming from a vetern competor like you that means alot to me...

chris

**chris250** · 10-05-2009, 09:55 PM

Originally Posted by mr intensity

hey bro
how much cardio are you doing

For this week im doing 70 mins per day - 40 mins first thing in the morning and then 30 post workout or before bed

**SashaG** · 10-05-2009, 10:07 PM

Originally Posted by chris250

Sasha,

So you think going really heavy in the 4-6 range, would give me a denser look ?

I just believe that keeping as many type 2 muscle fibers as possible keeps muscles fuller and looking more dense, especially when cardio and calorie restriction is so prevalent. Also, given that preservation of muscle is paramount during this very catabolic state I tend to believe that higher reps tends to inhibit that preservation.

Again, just my two cents based on a few pics and questions.

Cheers
Sasha

**Jeffsygo** · 10-06-2009, 10:28 AM

Looking great man

**chris250** · 10-06-2009, 01:43 PM

Originally Posted by SashaG

I just believe that keeping as many type 2 muscle fibers as possible keeps muscles fuller and looking more dense, especially when cardio and calorie restriction is so prevalent. Also, given that preservation of muscle is paramount during this very catabolic state I tend to believe that higher reps tends to inhibit that preservation.

Again, just my two cents based on a few pics and questions.

Cheers
Sasha

Sasha,

Good points made...I will take that into consideration...thank you for the advice...

chris