After wrapping up 2022 with 4 contest appearances over an eight-week period, natural pro bodybuilder Alberto Núñez transitioned right into a well-earned offseason. His competitive season began with a championship win on the 2022 World Natural Bodybuilding Federation (WNBF) Pro Universe in September and ended with fifth place on the the 2022 WNBF World Championships in mid-November, after which Núñez enjoyed a period of recovery and the next holiday season.

By January 2023, he returned to the gym with eyes on an prolonged rotation of growth and recovery phases until his next planned competitive showing in 2024. On Sept. 8, 2023, Núñez posted a training update to share a have a look at the thorough leg workout he’s using to construct more size. After some temporary clips from his day by day life, the workout begins near the two-minute mark within the video.

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In contest shape, the 5-foot, 10-inch Núñez typically weighs within the neighborhood of 72.5 kilograms (160 kilos) on stage. He previously stated that his goal for the present offseason is to proceed gaining until he reaches 83.9 kilograms (185 kilos). Within the video, Núñez explained that he’s currently sitting around 81.6 kilograms (180 kilos).

Dumbbell Romanian Deadlift

Núñez introduced the session by explaining that he typically trains the quadriceps in a single session and hamstrings in a separate workout. Nonetheless, his current training split calls for 3 workouts per week, including one session targeting all of the muscles of his legs.

Núñez wore a weightlifting belt and wrist supports as he began the session with dumbbell Romanian deadlifts. Núñez said he performed the exercise for 3 sets. On the ultimate set, which is shown on video, he uses a pair of 68-kilogram (150-pound) dumbbells for eight repetitions. He specifically used a partial range of motion, emphasizing the stretched position to potentially trigger more muscle growth.

Leg Press

Núñez progressed to a leg press using what he called a “balanced” stance to recruit his entire leg without particularly emphasizing either his quads or his posterior chain (glutes and hamstrings).

He accomplished two sets of eight reps, again using a partial range of motion. This time, nonetheless, he emphasized the center position without locking out or achieving a deep stretch. Núñez explained that this helps to keep up muscular tension and allows him to stimulate muscle growth without the sorts of heavy loading he previously used.

“There’s some extent of time in every bodybuilder’s training profession where you’re like, ‘Man, it’s kinda cool to be that guy in the burden room.’ A human highlight film, of sorts. But I’m done with that. I just like the proven fact that it doesn’t take an entire lot of time to load, you don’t need an entire lot of weight, and the hundreds just aren’t, mentally, as daunting. And I like the actual fact you simply stay in rhythm. There isn’t time to think in between reps. I like that part. It just lets lizard brain take over.”

Seated Leg Curl

He returned to targeting his hamstrings, this time using a seated leg curl machine. Núñez took his position within the machine after which leaned his torso forward to flex on the hips. He explained that this further stretched the hamstrings, for increased muscle activation. He again accomplished three sets, using partial reps for a set of eight on the ultimate set.

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Calf Raise Machine

Núñez trained his calves on a specialized, seated machine that supported his upper body while working in a straight-legged position. He explained that his only direct calf training is that this three-to-four minute session involving a complete of three sets using a particularly long pause, as much as 10 seconds, within the stretched position for every individual rep.

He explained that he trains calves toward the center of the workout, while many lifters end leg sessions with calf training, since it serves as an “intermission” from more intense training and allows him to stretch and mobilize his calves for the next exercise.

Hack Squat

Focus returned to the quadriceps as Núñez used a classic hack squat machine. He began with a 12-rep “activation set” before completing two work sets of eight and 6 reps with increasingly heavier weight. He again emphasized the lengthened position toward the underside and avoided locking out.

Single-Leg Sartorious Raise

As a detail-oriented competitive bodybuilder, Núñez targeted an unlikely leg muscle with an modern leg raise variation. Supporting his upper body in a dangling leg raise station, he suspended a kettlebell from one foot and bent his leg upward to work this muscle which runs along the upper and inner thigh. He performed one set with each leg. Nonetheless, he admitted that it’s essentially an experiment and the particular results won’t be noticeable until he diets down for his next contest prep.

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Body weight VMO Squat

Núñez moved to a different relatively unique exercise to focus on the VMO (vastus medialis oblique) or “teardrop” muscle found just above the knee. He accomplished two sets of six to eight reps, using only his body weight to descend right into a deep squat position while raising his heels and pressing through his toes.

His upper body remained upright throughout the exercise, in comparison with the classic bodybuilding sissy squat exercise which uses the same “heels up” squat position while leaning the upper body backward.

Lower Back Extension

The lower body workout concluded with strict lower back extensions. Núñez said that his ability to keep up a stable trunk position during deadlift variations could also be inadvertently limiting his lower back development by not requiring it to work dynamically. He finished the day with two sets of six reps on this focused movement.

Once Per Week Leg Day for Bodybuilders

Núñez said the whole session took around two hours, but admits the duration could’ve been shorter had he not been as social with other gym members between sets. Nonetheless, he finds the community aspect of the gym to be a major personal profit. An outline of the workout is as follows:

• Dumbbell Romanian Deadlift — 3 x 8
• Leg Press — 2 x 8
• Seated Leg Curl — 3 x 8
• Calf Raise Machine — 3 x 5 – 10 (10-second pause in stretched position per rep)
• Hack Squat — 2 x 6-8
• Single-Leg Sartorious Raise — 2 x 8
• Body weight VMO Squat 2 x 6-8
• Lower Back Extension 2 x 6-8

Núñez hasn’t specified exactly which contest will mark his return in 2024, but fans of the game can likely expect the identical degree of high-quality presentation he’s dropped at previous contests. With 16 years of competitive experience, he has developed an abundance of bodybuilding knowledge to proceed sculpting and displaying his physique.

Featured Image: Team3DMJ / YouTube