Bodybuilder Nick Walker aims for a strong comeback in 2024, navigating the recovery from a hamstring injury. In a recent YouTube video, Walker perseveres through his carefully planned leg day routine in the ongoing off-season.
“Again back at Dragon’s. This is where I train now for good but today we will be filming legs. It’ll be my first I guess official leg day since I tore it, my hamstring really. So I have been able to train it obviously little by little periodically throughout this whole thing.”
In 2021, Nick Walker, the Arnold Classic champion, demonstrated significant potential upon entering the IFBB Pro League. Renowned for his well-conditioned physique and robust arms, Walker secured the fifth spot in his Mr. Olympia debut in 2021.
The subsequent year saw Walker strategically utilizing the off-season to add mass while meticulously maintaining control over his taper. This thoughtful approach bore fruit, as he claimed the third position at the 2022 Mr. Olympia, trailing only Derek Lunsford and Hadi Choopan. Despite facing defeat to Samson Dauda in the finals of the 2023 Arnold Classic, Walker remained steadfast in his pursuit of the ultimate goal – Mr. Olympia.
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However, just days before the commencement of the prestigious competition, Walker encountered a setback. A hamstring and calf tear thwarted his aspirations of competing for the coveted Sandow.
Nick Walker gradually reintroduces leg training at Flex Lewis’ Dragon’s Lair Gym
Below is a comprehensive list of exercises showcased in Nick Walker’s YouTube video.
- Machine Seated Hip Press
- Machine Power Squat
- Machine Leg Extension
- Machine Lying Leg Curl
- Seated Leg Curl
- Stiff-Leg Deadlift
- Machine Hip Abduction
- Cyclist Squat
- Machine Hip Adduction
Adhering to extended rest intervals and opting for lighter weights, Walker meticulously structures his training sessions to accommodate his injuries.
“I’m going to take a little bit of a longer rest period here. We’re going to do a lighter weight and we are going to do what I like to call my 777 method since this loads in all different patterns, were going to do seven in the regular, seven at the starting point of it makes it harder in the stretch, and seven at the top which makes it harder in the squeeze position. One set of that should pretty much be golden.”
Following lying leg curls, Walker was astonished by the pump he achieved after just a few sets.
“That was a good pump there. Hell yeah. Pretty much was the quad portion there so we are going to move on to lying leg curl. The prime one.
Like I said you can load this one in all strength curves so we’re going to load this one more toward the bottom peg which is going to make it harder at the top not so much the stretch. Right now I don’t want to do the stretch just yet. We will just work towards harder at the top.”
During the ‘de-load’ phase, Walker specified that he was deliberately easing up on the intensity of his training.
“I’m feeling pretty good. So I suck at deloads, like I’d keep going . I’m going to be smart. I’m going to call it.”
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After completing his intense training session, Walker opted to finish off with sets on the hip abduction machine.
“That was a little working but it’s okay. After this we’ll just do one set, what the fuck are they called, you put them under your feet to elevate your heels, you know what i’m talking about, knee flexion, one set of those, I usually do them body weight but we’re going to hold a quarter and try to get a decently hard 15-20, just one set and then we’ll finish with abductors,” Walker shared.
After missing a top-three placement in the previous Mr. Olympia, Nick Walker faces two potential paths to qualify for the 2024 event. He can secure qualification by winning a Pro show, or alternatively, the Mr. Olympia organization might extend a special invitation. This approach has been utilized in the past, with examples such as Derek Lunsford receiving a special invite for the 2022 Olympia and Big Ramy obtaining one after his initial Mr. Olympia victory in 2021.
Encouragingly, Nick Walker’s recovery process seems to be progressing well. Fans are optimistic about witnessing his participation in the 60th anniversary of the Mr. Olympia, scheduled for October 10-13 in Las Vegas, Nevada.
View the full video below:
Overview
Bodybuilder Nick Walker, recovering from a hamstring injury, shares his journey in a recent YouTube video, showcasing his Off-season return to leg day training. The Arnold Classic champion and IFBB Pro League standout faced setbacks but remains determined for a strong comeback in 2024. Despite missing a top-three spot in the previous Mr. Olympia, Walker aims to qualify for the 2024 event through a Pro show victory or a potential special invitation. Fans eagerly await his participation in the 60th anniversary of the Mr. Olympia in October 2024.
Featured Image @nick_walker39 (Instagram & Youtube)
