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Cyberflexing.com Exclusive Interview With PNBA Pro Bodybuilder Chris Jantz

Cyberflexing.com Exclusive Interview With PNBA Pro Bodybuilder Chris Jantz

How did you get started with bodybuilding?

I initially started with martial arts as a youth then started bodybuilding soon after that. I learned that Bruce Lee incorporated a lot of weight training and bodybuilding into his training regimen and he was my hero back then so there it went. I wanted to do what he did back then. My dad was also a competitive bodybuilder so it was already in my blood.

What keeps you motivated?

I’ve been training now for 35 years so this has become a way of life for me. At this stage of my life it’s my meditation, my therapy, my health insurance…it keeps me sane. I’m inspired by bodybuilders like Robby Robinson and Frank Zane. They never stopped training and still look great and have really slowed down the aging process. I want to continue competing well into my later years. That’s what pushes me and that’s what keeps me young. There’s a team of three of us guys that are on this bodybuilding journey together. They started training with me when they were teens and now they’re in there twenties and are teaching me stuff, Will Dutra and Chris Barbour…my brothers. We push each other and motivate each other in AND out of the gym. Our training business is called Triad Bodybuilding. We train together, compete together and run our training business together.

Last but most important is the love of my life, my wife Amy Jantz. We met in the gym and live this incredible health and fitness life together. She’s a national level NPC competitor too and my gift. She keeps me in line and is there for me in every way! These are all the things that motivate me to keep pushing to be my absolute best and the bodybuilding lifestyle is the perfect recipe for that.

Cyberflexing.com Exclusive Interview With PNBA Pro Bodybuilder Chris Jantz

What is your current workout routine?

Much like Bruce Lee’s art Jeet Kune Do, I’m not locked into one way or one school of thought. This is true for both my training and my life. I’m always open-minded and always learning. My training style reflects that. What I’m doing this month might look very different next month. A few key things that I stay with are as follows:

  • I’m definitely a volume trainer
  • I incorporate a lot of Golden era style bodybuilding into my training programs
  • I follow standard strength and conditioning programming AND train intuitively
  • I always train the basic movements and compound lifts
  • I always squat, deadlift, press and row
  • I prioritize weak points over strengths
  • I train in the power rep ranges like 3 to 6 reps
  • I train in the hypertrophy rep ranges like 8 to 12 reps and 10 to 15 reps (sometimes 20)
  • Always learning, always experimenting always growing

Full Routine:

Monday – Deadlifts And Upper Body

  • Deadlifts – 5 Sets x 5 Reps
  • Pendlay Row – 3 Sets x 5 Reps
  • Weighted Wide Grip Pull-Ups – 3 Sets x 5-10 Reps
  • Heavy Barbell Power Shrugs – 3 Sets x 10 Reps
  • Heavy One-Arm Rows – 3 Sets x 6-8 Reps
  • Flat Bench – 4 Sets x 5 Reps
  • Weighted Dips – 3-4 Sets x 5-10 Reps
  • Seated Dumbbell Shoulder Press – 4 Sets x 8-10 Reps
  • Ez-Bar Curls – 3 Sets x 8-10 Reps
  • Ez-Bar Crushers – 3 Sets x 8-10 Reps
  • Abs – Heavy Rope Crunches – 4 Sets x 15 Reps

Tuesday – Squats And Lower Body

  • Squats – 5 Sets x 5 Reps
  • Hack Squats – 4 Sets x 10 Reps
  • Leg Press – 4 Sets x 15 Reps
  • Leg Extension – 4 Sets x 10 Reps
  • Dumbbell Romanian Deadlifts – 4 Sets x 10 Reps
  • Heavy Machine Goodmornings – 4 Sets x 10 Reps
  • Lying Leg Curls – 4 Sets x 10-15 Reps
  • Donkey Calf Machine – 5 Sets x 15 Reps
  • Standing Calf Raise – 5 Sets x 15 Reps

Wednesday – Rest

Thursday – Arms And Shoulders

(Bodybuilding / Supersets / Pyramid Format)

  • Barbell Curls Superset With Dumbbell Overhead Tricep Extensions – 4 Sets x 8-12 Reps
  • Alternating Dumbbell Curls Superset With Overhead Tricep Rope Extensions – 4 Sets x 8-12 Reps
  • Dumbbell Hammer Curls Superset With Tricep Rope Extensions – 4 Sets x 8-12 Reps
  • Dumbbell Arnold Concentration Curls – 3 Sets x 12 Reps Each
  • Hammer Strength Shoulder Press Superset With Dumbbell Trap Shrugs – 4 Sets x 8-12 Reps
  • Alternating Dumbbell Front Raise Superset With Dumbbell Side Raise – 4 Sets x 8-12 Reps
  • Rear Delt Machine Flye Superset With Dumbbell Side Raise – 4 Sets x 8-12 Reps

Friday – Chest And Back

(Bodybuilding / Supersets / Pyramid Format)

  • Dumbbell Flat Bench Superset With Wide Grip Pull-Ups – 4 Sets x 8-12 Reps
  • Dumbbell Incline Bench Superset With Close Grip Pulldowns – 4 Sets x 8-12 Reps
  • Barbell Decline Bench Superset With Seated Rows – 4 Sets x 8-12 Reps
  • Cable Flyes Superset With Old School Dumbbell Pullovers – 4 Sets x 8-12 Reps
  • Abs – Leg Raises Superset With Hanging Knee Tucks – 4 Sets x 8-12 Reps

Saturday – Leg Day

  • Pre-Exhaust Leg Extensions – 4 Sets x 10-15 Reps
  • Front Squats – 4 Sets x 10-15 Reps
  • Leg Press – 4 Sets x 15-20 Reps
  • Barbell Romanian Deadlifts – 4 Sets x 10 Reps
  • Heavy Dumbbell Walking Lunges – 3 Sets x 20 Steps
  • Seated Leg Curls – 4 Sets x 12-15 Reps
  • Seated Calf Machine – 5 Sets x 15 Reps
  • Leg Press Calf Press – 5 Sets x 15 Reps

Sunday – Rest

Cardio – 3 times per week based on current goal. Currently 600 cardio calories per week. Any type of cardio that I want.

Cyberflexing.com Exclusive Interview With PNBA Pro Bodybuilder Chris Jantz

If you had to choose only 3 exercises, what would they be and why?

  1. Deadlifts
  2. Squats
  3. Bench

Compound lifts like this are multi-joint exercises that train EVERYTHING. These exercises lay the foundation and will help you build a solid structure. From there you can add detail and shape the physique over time to create your own masterpiece.

These lifts blast the central nervous system as well as the hormonal system and will elevate your metabolism and boost natural testosterone and growth hormone. All of these factors together give your tremendous bang for your buck!!!

Cyberflexing.com Exclusive Interview With PNBA Pro Bodybuilder Chris Jantz

Competition history:

AMATEUR

INBA/PNBA – GRAND PRIX, WINDSOR, JULY 25, 2009

  • NOVICE MEN TALL – 1ST PLACE
  • NOVICE OVERALL – WINNER
  • MASTER’S MEN – 1ST PLACE
  • MASTER’S OVERALL – WINNER
  • OPEN MEN TALL – 1ST PLACE

INBA/PNBA – WORLD, SAN FRANCISCO, SEPT 26, 2009

  • OPEN MEN – 1ST PLACE
  • OVERALL WINNER AND PRO-CARD WIN

PRO

PNBA – NATURAL UNIVERSE – LA, NOV. 14, 2009

  • PRO MEN – 5TH PLACE

PNBA – WORLD – LA, AUGUST 21, 2010

  • PRO MEN – 2ND PLACE

PNBA – TEAM USA – LAS VEGAS, SEPT. 25, 2010

  • PRO MEN – 5TH PLACE (QUALIFIED FOR NATURAL OLYMPIA)

PNBA – NATURAL UNIVERSE – LA, NOV. 6, 2010

  • PRO MEN – 5TH PLACE

PNBA – NATURAL OLYMPIA – RENO, NOV. 12, 2010

  • PRO MEN – TOP TEN

PNBA – NIGHT OF THE NATURAL CHAMPIONS – MARIN, CA. SEPT. 15, 2012

  • PRO MEN – OVERALL WINNER & “MOST MUSCULAR” AWARD

PNBA – TEAM USA – LAS VEGAS, SEPT. 22, 2012

  • PRO MEN – 2ND PLACE (QUALIFIED FOR NATURAL OLYMPIA)

PNBA – NATURAL OLYMPIA – RENO, NOV. 10, 2012

  • PRO MEN – TOP TEN

Cyberflexing.com Exclusive Interview With PNBA Pro Bodybuilder Chris Jantz

What is your favourite form of cardio?

I do both steady state cardio and HIIT cardio. My favorite is high intensity. Wind sprints, kettlebell tabata blasts, sled pulls etc.

What is your diet like?

We would need a whole separate article to cover this in depth but basically I follow a flexible bodybuilding style diet. I don’t believe in “this way is the only way” type of thinking. I incorporate many diet strategies with all the clients that I work with and athletes I prep for shows. You need to be a lifelong student in this. No such thing as a guru…you’ll always be learning (just my opinion). I have daily macro guidelines based on my current goals and track my macros daily (myfitnesspal.com). I incorporate regular high carb/moderate protein/low fat refeed days as well as scheduled diet breaks throughout the year.

I follow an 80/20 approach, meaning that 80% of my diet consists of whole foods or foods close to their real state and I leave 20% for processed foods etc. This approach gives me enough flexibility to stay on track year round and keeps my life in balance and has proven to give me the best results.

Cyberflexing.com Exclusive Interview With PNBA Pro Bodybuilder Chris Jantz

What supplements do you use?

I’m a strong believer in supplements and have been using supplements since I was a teen. Nutrition is the foundation. From there you can add in the basics and from there the performance supplements. Here’s what I’m taking currently:

BASICS

  • WHEY PROTEIN – HYDRO WHEY, HYDRO BUILDER (OPTIMUM)
  • EGG PROTEIN – HEALTHY N FIT
  • MULTI MINERAL/VITAMIN – GASPARI ANAVITE
  • FISH OIL – ETHITECH NUTRITION
  • SESAME OIL – SCIVATION
  • CLA – AST
  • B-COMPLEX – TRADER JOES
  • CO-Q-10 – TRDER JOES
  • ANTI OXIDANTS – TRADER JOES
  • PROBIOTIC – PRIMAL DEFENSE (GARDEN OF LIFE)

PERFORMANCE

  • PRE-WORKOUT – BSN N.O. EXPLODE
  • BETA ALANINE – GASPARI ANAVITE
  • CARNITINE – GASPARI ANAVITE
  • KRE-ALKALYN CREATINE – EFX
  • BCCA’S – SCIVATION XTEND
  • JOINT FORMULA – CORE FLEX (CORE NUTRITIONALS)
  • NATURAL TEST – USP LABS TRIBULUS (TT750)
  • NATURAL GH – USP LABS POWERFULL
  • ALA – AST

Cyberflexing.com Exclusive Interview With PNBA Pro Bodybuilder Chris Jantz

Facebook: Chris Jantz

Instagram: chrisjantz

Email: [email protected]

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One Comment

  1. Chris Jantz says:

    Much Thanks to Vasilis Drandaltzis and Cyberflexing.com for giving me this great opportunity. Your site is cutting edge and it’s a privilege to be featured here amongst so many greats!

    Big Thankz!!! from Jantz

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