Jacked Swedish Fitness Model Chris Harnell Talks With T&T

How Did You Get Started In Bodybuilding?

Sports has always been a big part of my life, Track n’ field, martial arts and boxing to name a few. So lifting weights as a complement to other sports started my interest in bodybuilding, later on this was my main focus and goal.

 

What Is Your Best Accomplishment So Far? Proudest Moment?

My best accomplishment so far must be that in my 12 classic bodybuilding comps I’ve started in I always ended up on the podium. Next year my goal is to stand on top for all of my competitions to come. Proudest moment of all categories must be, being a dad to 2 wonderful girls.

What Workout Routine Has Worked Best For You?

I have struggled with injuries the last couple of years, so i’ve had to rethink my approach to training, high repetitions and supersets is what works for me right now.

Chris Harnell’s Workout Routine:

Day 1: Legs & Calves

• Warm Up: 20 min stationary bike
• Leg extensions: 5-6 sets 15-20 reps
• Leg press: 5 sets 15 reps 2 dropsets to failure
• Squats: 15 reps 4 sets (Supersets with lunges)
• Standing Calf press: 5 sets 12-15 reps
• Sitting calf press: 4 sets 12 reps 2 drop sets to failure

Day 2: Chest, Triceps & Abs

• Bench press or Dumbbell press: 5 sets 12 reps
• Cable cross: 4 sets 12-15 reps
• Pec Dec flys: 4 sets 15 reps
• Push ups and Flys incline bench dumbbells: Supersets 5 sets
• Crunches: 50-100 reps
• Leg raises: 5sets 20 reps
• Cable crunches heavy: max reps 5 sets

Day 3: Rest

Day 4: Back & Hamstrings & Calves

• Chin-ups: 5 sets max reps
• Lats pulley wide and narrow grip: 4-5 sets 15 reps
• T-bar: 4 sets 10-12 reps
• Back raises: 4 sets max reps
• Calves like Day 1

Day 5: Shoulders, Biceps & Abs

• Dumbbell press: 5 sets 12-15 reps
• Lateral raises: 5 sets 12 reps
• Back of shoulders cable cross: 4 sets 12 reps
• Back of shoulders dumbbell raises: 4 sets 12 reps
• Abs like Day 2.

Day 6: Rest

Day 7: Repeat Day 1

I focus on light weights and contact training for hypertrophy, Strict and controlled movement patterns.

Top 3 Favourite Exercises And Why?

No. 1 has to be the leg press (drop sets) not really when your in the mix, but the satisfaction when your done. No. 2 has to be deadlifts for the great all round workout you get from it. No. 3 Chin Ups, for the great lats isolation and width.

Favourite Form Of Cardio?

There is not really a favourite form of cardio for me! I do it because it´s necessary when dieting. If I do it, its a walk or cross trainer 60 min per day when on comp diet, off season I don´t do cardio.

What Is Your Diet Like?

My philosophy on dieting is to eat clean. Clean eating is a must for me when dieting, there´s a lot of methods out there and some of them are not even worth mentioning. My diet consists of a clean sources of proteins carbs fats, none excluded. A sample diet when dieting can consist of chicken/meat or fish for protein, potatoes or rice for carb source and fats mainly come from the protein sources, omega3´s cashews or almonds.

Sample intake: kcal 2700-1500 fats 50-75g proteins 250-300g carbs 250-100g

Any Classic Healthy Meals That You Always Eat?

Some healthy meals that I eat on a weekly basis are chicken, rice and veggies. My favourite cheat meal must be pancakes/ice cream.

What Supplements Do You Use?

I try to keep my supplement intake to a minimum and eat clean foods instead, but there are some I do take, like omega3´s EAA´s

What Are Your Tips For Success For Beginners?

Train hard, stay focused and eat clean. If you want to succeed in this game there’s no shortcuts, and do not underestimate the importance of nutrition.

What Is The Best Advice You Have Ever Been Given?

Don´t strive to be mediocre, strive to be great, and stay humble in success.

Did You Make Any Mistakes When You First Started Out?

I think I did the same mistakes that a lot of kids out there do, didn´t train legs to match my upper body, and are still struggling to even it out.

What Are Your Favorite Ab Exercises?

All of them really, without good abs you will not achieve that aesthetic physique.

Your Best Tips For Losing Those Last Few Pounds?

Stay focused and do not lose sight of your goal. Most people that don´t achieve that lean competition shape when having a good program cant keep away from temptations.

What’s Your Funniest Gym Moment?

Can´t really recall a really funny gym moment, but I can look back on some of the things I did when started out at the gym, training and laugh at the execution and form. The good thing is that you get knowledge along the way, it just takes time and dedication.

What’s Your Gym Playlist Like?

If I have head phones on, it´s usually house music, we have a lot of great artists here in Sweden for that genre.

Where Does Your Motivation Come From?

My motivation comes from the need for progress and always being better than my last show.

Favourite Inspirations?

I get inspired by all kinds of people that trains hard and stay focused on their goals.