Nick Walker, a prominent figure in bodybuilding, aims to conquer the sport’s elite competitors after a setback sidelined him from the last Mr. Olympia. In a recent YouTube video, Walker documents his journey, pushing through a grueling leg day training session as he prepares for the 2024 New York Pro on May 18th.
“Right now, the training is the priority, making sure everything is on point. We got a New York Pro to win, number two.”
Furthermore, Nick Walker quickly caught the attention of fans after claiming the 2021 New York Pro and Arnold Classic titles. Also, known for his massive physique and impressive proportions, he possesses some of the biggest arms in the IFBB Pro League.
In 2022, Walker capitalized on the off-season, diligently working to his advantage. Moreover, his hard work paid off with a remarkable third-place finish at the Mr. Olympia competition, placing behind only Hadi Choopan and Derek Lunsford.
However, Walker’s aspirations for the 2023 Mr. Olympia were dashed due to a hamstring and calf tear. Despite this setback, he has focused on rehabilitation and is now ready to make his return to the stage.
Moreover, with the 2024 New York Pro scheduled for May 18, Walker recently shared insights into his intense leg day training regimen, giving fans a glimpse of his preparation for the upcoming competition.
Nick Walker has Leg Day Workout for 2024 New York Pro Prep
Here’s Walker’s leg workout breakdown:
- Machine Leg Extension
- Sets: 3
- Reps: 10-12 reps
- Leg Press
- Sets: 4
- Reps: 6-10 reps
- Hack Squat
- Sets: 2
- Reps: 10-12 reps
- Lying Leg Curl
- Sets: 3
- Reps: 15-20 reps
- Seated Leg Curl
- Sets: 2
- Reps: 10 reps
- Hip Adduction Machine
- Sets: 2
- Reps: 5-10 reps
- Bulgarian Split Squat
- Sets: 1
- Reps: 14 reps
Walker found the Panatta leg extension machine remarkably smooth and effortless to use.
“This is very smooth. I give the Panatta leg extension a 9.2 out of 10,” shared Nick Walker.
Leg Press
Walker used rest-pauses during leg press reps and aimed for maximum effort, especially in the final set, to enhance blood flow and muscle activation.
“This is smooth like really smooth. No [I’m not going up in weight]. That was 12, we’ll go down.”
“So, with the rest pause, I got about 20 reps then I took about a 45-second rest. Just to really get a little more out of it. I just pumped as many as I can out, just to maximize more blood flow in the legs. We got 15 there. That’s good for me.”
Hack Squat
Furthermore, he found the hack squat sets increasingly challenging:
“Now, we’ll move on to a hamstring [exercise]. So, the lying leg curl all the way in the back somewhere. That was intense. Panatta leg press is solid, hack was solid, I’m impressed.”
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Lying Leg Curl
He incorporated rest-pauses during reps on the lying leg curl machine. Also, Following that he focused on unilateral sets to specifically target his previously injured hamstring.
“Alright, so we did one rest-pause, sit there but I also wanted to do one single leg for the hammy. I am still working on just making sure I can get a full contraction on this one despite the tear that I had, so I’ve been doing a couple single-leg stuff on leg day, it’s beneficial for me.”
Seated Leg Curl
According to Walker, the seated leg curl machine is his favorite, as he believes it provides additional benefits to his hamstring.
“I think incorporating things like that [isolateral] will just benefit my hamstring the most right now,” adds Walker. Now, we’ll move on to a seated leg curl which is my favorite to be honest.”
Hip Adduction Machine
Before moving on to his finisher, Walker completed repetitions on the hip adduction machine.
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Bulgarian Split Squat
Nine weeks remain until Walker’s next competition, and he’s ensuring that every repetition and set contributes to his aim of securing another New York Pro title.
“Alright, so that’s a wrap. An amazing leg session. I mean, I didn’t do much talking today. I’m nine weeks out, just kind of honing it in now. You know, just really focusing on, not that I didn’t focus before, but we want to make sure to lock in. We want to make sure to make every rep count, make every set count, completely lock in during these sessions.”
In light of Derek Lunsford’s victory at the 2023 Mr. Olympia, Walker is determined to claim the Sandow trophy this October. However, Hadi Choopan seeks redemption after falling short in his last Olympia appearance. Moreover, with recent wins at the 2024 Arnold Classic Ohio and UK shows, Choopan enters this year’s event with added momentum.
Having not competed since the 2022 Mr. Olympia, fans eagerly anticipate Walker’s return. A victory at the 2024 New York Pro would bring him closer to challenging Derek Lunsford for the Mr. Olympia title in October.
You can watch the full video on Nick Walker’s YouTube channel below:
Overview
Nick Walker gears up for the 2024 New York Pro with an intense leg day training session documented in a recent YouTube video. Furthermore, Walker’s return to competition follows a setback at the last Mr. Olympia, where he aims to make a triumphant comeback. Moreover, with an impressive track record including victories at the 2021 New York Pro and Arnold Classic, Walker’s fans eagerly await his return to the stage.
Featured Image @Nick_Walker39 (Instagram)
