Nick Walker Brings the Depth on Leg Day Throughout 2023 Mr. Olympia Prep

The Mutant is seeking to seize the title in his third look.

Worldwide Federation of Bodybuilding and Health (IFBB) Professional League Males’s Open bodybuilder Nick Walker is seeking to turn out to be the 18th man to name himself Mr. Olympia when he steps onstage on the Orange County Conference Middle in Orlando, FL through the 2023 Olympia Weekend of Nov. 2-5, 2023. Primarily based on current updates, “The Mutant” will doubtless be one of many bigger athletes within the lineup, however he’s leaving nothing to likelihood, which is why he appears to be coaching with much more conviction throughout his present contest prep.

Walker is thought for sharing particulars together with his followers, which is why he posted a video of a current leg workout on his YouTube channel on Aug. 24, 2023. Walker reported that he weighed 285 kilos on the morning of this exercise, which he was happy with. He stated he weighed within the 270s at this level in his prep one yr in the past.

Extra from Breaking Muscle:

Single-Leg Mendacity Hamstring Curl

Walker started by focusing on his hamstrings and he centered his particular person legs by doing mendacity curls with one leg at a time. He would carry the pad up and slowly management the damaging again to the beginning place. When he completed one leg, he would prepare the opposite, then relaxation. After two work units, he did a closing set with lighter weight utilizing the rest-pause method — performing repetitions to muscular failure, pausing very briefly, after which finishing further reps — to realize 15 complete reps for every leg.

Smith Machine Stiff-Legged Deadlift

Walker stated that he historically used a barbell for this deadlift variation, however on at the present time he opted for the Smith machine to realize a stronger muscle contraction and smoother method. Whereas some types of Smith machine have built-in security blocks, the machine Walker used allowed the barbell to achieve all the best way to the ground which allowed him to maximise his vary of movement.

Walker additionally loaded the bar with a smaller diameter 10-kilogram (22-pound) plate on all sides to begin with, and he defined why he made that selection. He added a second 10-kilogram plate to every facet for his closing work set.

“We’’’re centered on the muscle and the muscle solely. Holding that stretch, controlling the damaging.”

Leg Press

Following two hamstring-focused actions, Walker switched his focus to the quadriceps, starting with the leg press. Walker was not sure how heavy he was going to go on this train, however he in the end selected to carry out 15 reps with eight 20-kilogram (44-pound) plates loaded onto the machine. He lowered the sled as near his physique as he may earlier than slowly urgent it again up, This helped hold rigidity the place he needed it — on his quadriceps. 4 extra 20-kilogram plates have been added for his subsequent set and he achieved the identical reps.

Squat Machine

The 2021 Arnold Basic champion moved to a squat machine for his subsequent quadriceps train. Although he enjoys coaching with heavy weight on legs, he’s centered on greater than constructing energy for the Olympia.

“It’s cool to go heavy on legs and actually get that stimulus, however then it’s additionally okay to go a bit of high-rep and actually create the roundness there.”

Following his second work set of 12 reps, he went from two plates to 1 and carried out 20 reps for his closing set.

Bulgarian Cut up Squats and Abductors

Walker concluded the session with two actions in a superset — alternating workout routines with minimal relaxation between every set. He began with Bulgarian split squats with a dumbbell in a single hand. Following a set with every leg, he went to an abductor machine to deal with his outer thighs. He carried out this mixture for a complete of two supersets. This concluded Walker’s second leg day of his week, as he had shared that he follows a training split that targets every physique half each 4 days.

Extra from Breaking Muscle:

Full Leg Exercise for Extra Muscle

If you wish to strive a pattern model of Walker’s exercise, you’ll be able to comply with the information beneath.

  • Single-Leg Mendacity Hamstring Curl — 2 x 8-10 per leg, 1 rest-pause set for 15 complete reps per leg
  • Smith Machine Stiff-Legged Deadlift — 2 x 10-12
  • Leg Press — 2 x 15
  • Squat Machine — 2 x 12 reps, 1 x 20
  • Bulgarian Cut up Squat — 2 x 12 (superset with the next train)
  • Abductor Machine — 2 x 12

Walker positioned third on the 2022 Mr. Olympia, behind champion Hadi Choopan and runner-up Derek Lunsford. On the 2023 Arnold Classic a number of months later, Walker was runner-up to champion Samson Dauda. The 2023 Olympia can be Walker’s third look, having captured a good fifth place at his Olympia debut in 2021. The 29-year-old is seeking to turn out to be the primary champion underneath 30 years outdated since Lee Haney received his fifth of eight titles in 1988.

Featured Picture: @nick_walker39 on Instagram

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