The Mutant is trying to capture the title in his third appearance.
International Federation of Bodybuilding and Fitness (IFBB) Pro League Men’s Open bodybuilder Nick Walker is trying to grow to be the 18th man to call himself Mr. Olympia when he steps onstage on the Orange County Convention Center in Orlando, FL throughout the 2023 Olympia Weekend of Nov. 2-5, 2023. Based on recent updates, “The Mutant” will likely be one in all the larger athletes within the lineup, but he’s leaving nothing to probability, which is why he appears to be training with much more conviction during his current contest prep.
Walker is understood for sharing details together with his fans, which is why he posted a video of a recent leg workout on his YouTube channel on Aug. 24, 2023. Walker reported that he weighed 285 kilos on the morning of this workout, which he was pleased with. He said he weighed within the 270s at this point in his prep one 12 months ago.
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Single-Leg Lying Hamstring Curl
Walker began by targeting his hamstrings and he focused his individual legs by doing lying curls with one leg at a time. He would lift the pad up and slowly control the negative back to the starting position. When he finished one leg, he would train the opposite, then rest. After two work sets, he did a final set with lighter weight using the rest-pause technique — performing repetitions to muscular failure, pausing very briefly, after which completing additional reps — to attain 15 total reps for every leg.
Smith Machine Stiff-Legged Deadlift
Walker said that he traditionally used a barbell for this deadlift variation, but on at the present time he opted for the Smith machine to attain a stronger muscle contraction and smoother technique. While some types of Smith machine have built-in safety blocks, the machine Walker used allowed the barbell to succeed in all of the approach to the ground which allowed him to maximise his range of motion.
Walker also loaded the bar with a smaller diameter 10-kilogram (22-pound) plate on both sides to begin with, and he explained why he made that alternative. He added a second 10-kilogram plate to both sides for his final work set.
“We’’’re focused on the muscle and the muscle only. Holding that stretch, controlling the negative.”
Leg Press
Following two hamstring-focused movements, Walker switched his focus to the quadriceps, starting with the leg press. Walker was unsure how heavy he was going to go on this exercise, but he ultimately selected to perform 15 reps with eight 20-kilogram (44-pound) plates loaded onto the machine. He lowered the sled as near his body as he could before slowly pressing it back up, This helped keep tension where he wanted it — on his quadriceps. 4 more 20-kilogram plates were added for his next set and he achieved the identical reps.
Squat Machine
The 2021 Arnold Classic champion moved to a squat machine for his next quadriceps exercise. Despite the fact that he enjoys training with heavy weight on legs, he is targeted on greater than constructing power for the Olympia.
“It’s cool to go heavy on legs and really get that stimulus, but then it’s also okay to go slightly high-rep and really create the roundness there.”
Following his second work set of 12 reps, he went from two plates to at least one and performed 20 reps for his final set.
Bulgarian Split Squats and Abductors
Walker concluded the session with two movements in a superset — alternating exercises with minimal rest between each set. He began with Bulgarian split squats with a dumbbell in a single hand. Following a set with each leg, he went to an abductor machine to give attention to his outer thighs. He performed this mix 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 each body part every 4 days.
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Complete Leg Workout for More Muscle
If you need to try a sample version of Walker’s workout, you’ll be able to follow the guide below.
- Single-Leg Lying Hamstring Curl — 2 x 8-10 per leg, 1 rest-pause set for 15 total 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 Split Squat — 2 x 12 (superset with the next exercise)
- Abductor Machine — 2 x 12
Walker placed third on the 2022 Mr. Olympia, behind champion Hadi Choopan and runner-up Derek Lunsford. On the 2023 Arnold Classic several months later, Walker was runner-up to champion Samson Dauda. The 2023 Olympia can be Walker’s third appearance, having captured a good fifth place at his Olympia debut in 2021. The 29-year-old is trying to grow to be the primary champion under 30 years old since Lee Haney won his fifth of eight titles in 1988.
Featured Image: @nick_walker39 on Instagram