Nick Walker, a stalwart of the International Federation of Bodybuilding and Fitness (IFBB) Pro League Men’s Open, is eyeing the revered Mr. Olympia title with hopes of joining the elite cadre of 17 other men who’ve held the distinction. The illustrious competition, set to unfold at the expansive Orange County Convention Center in Orlando, FL from November 2-5, 2023, promises fierce competition. Based on recent chatter, Walker, often dubbed “The Mutant,” stands out not just in talent but in sheer stature. Yet, for an athlete of his caliber, complacency is not an option. Walker is pushing boundaries, ensuring every ounce of effort is poured into his preparations.
The Mutant Shares Insights
In an era where athletes often shield their training regimens, Walker takes a different approach. His commitment to transparency was evident when he shared a gripping leg workout session on his YouTube channel, recorded on August 24, 2023. Not one to shy away from specifics, he divulged his weight that morning: a solid 285 pounds, a notable uptick from the mid-270s he reported around the same preparatory phase a year prior.
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Nick Walker’s Road as 12 Weeks to Mr. Olympia 2023: Delving Deep into His Meticulous Leg Day Routine
Single-Leg Lying Hamstring Curl
Nick Walker, as he gears up for the impending Mr. Olympia 2023, leaves no stone unturned in his training regimen. Commencing with a keen focus on his hamstrings, Walker’s technique delves deep into muscle isolation. Opting for one-legged curls, he emphasizes the importance of controlled movement. “He would lift the pad up and slowly control the negative back to the starting position,” allowing for maximum muscle engagement. After working out both legs individually, he takes a short break only to intensify the exercise with a rest-pause set, ensuring he achieves “15 total reps for each leg.”
Smith Machine Stiff-Legged Deadlift
A deviation from his traditional barbell routine, Walker has incorporated the Smith machine for his stiff-legged deadlifts. The reason is clear: “We’re focused on the muscle and the muscle only. Holding that stretch, controlling the negative.” His Smith machine of choice, notably without safety blocks, facilitates an extended range of motion. His strategic loading, starting with 10-kilogram plates, further underscores his commitment to precision and muscle engagement.
“We’’’re focused on the muscle and the muscle only. Holding that stretch, controlling the negative.”
Leg Press
After hamstring-centric exercises, it’s time for the quadriceps to bear the brunt. Although initially indecisive about the weight, Walker settles for eight 20-kilogram plates on the leg press, emphasizing the importance of keeping the “tension where he wanted it — on his quadriceps.” Not to stagnate, he pushes the envelope further, adding four more plates, without compromising on rep count.
Squat Machine
As the 2021 Arnold Classic’s reigning champion, Walker’s expertise is evident as he transitions to the squat machine. Beyond mere weightlifting, his goals for the Olympia are holistic.
“It’s cool to go heavy on legs and really get that stimulus, but then it’s also okay to go a little high-rep and really create the roundness there.”
This strategy balances power and aesthetics, ensuring a comprehensive leg workout. After a standard set, he challenges himself further with a high-rep set, aiming for a well-rounded muscle profile.
Bulgarian Split Squats and Abductors
Drawing his intense session to a close, Walker embarks on a grueling superset. Incorporating Bulgarian Split Squats with dumbbells, he targets every muscle fiber. He then swiftly transitions to the abductor machine, emphasizing his outer thighs. This combination is repeated, showcasing his determination and training acumen. With this, Walker rounds off the second leg day of his week, a result of his methodical four-day body part training split.
Walking in Walker’s Footsteps
For enthusiasts inspired by Walker’s dedication, a summarized version of his routine is as follows:
- Single-Leg Lying Hamstring Curl: 2 sets of 8-10 per leg; 1 rest-pause set of 15 reps per leg
- Smith Machine Stiff-Legged Deadlift: 2 sets of 10-12
- Leg Press: 2 sets of 15
- Squat Machine: 2 sets of 12 reps, 1 set of 20 reps
- Bulgarian Split Squat (superset): 2 sets of 12
- Abductor Machine (superset): 2 sets of 12
Gearing Up for Glory
Nick Walker is no newcomer to the limelight. His third-place finish at the 2022 Mr. Olympia and his commendable runner-up position at the 2023 Arnold Classic vouch for his prowess. As he preps for his third appearance at the Olympia, the stakes are higher than ever. Having made a mark with a fifth-place finish in his 2021 debut, Walker, at 29, is on the brink of creating history. He aims to be the youngest Mr. Olympia champion since the legendary Lee Haney’s triumph in 1988. The world watches, anticipating a performance of a lifetime.
Watch A Streaming of Nick Walker | 12 WEEKS OUT LEG DAY MR. OLYMPIA 2023
Overview
Nick Walker, a standout in the IFBB Pro League, is rigorously training for the Mr. Olympia title set for November 2023 in Orlando. Known as “The Mutant”, Walker is transparent about his intense preparations, recently sharing his leg workout on YouTube. As the 2021 Arnold Classic champion, he blends technique and strength in his routine. Aiming for his third Olympia appearance, Walker, 29, might become the youngest champion since Lee Haney’s 1988 win.
Featured Image @nick_walker39 (Instagram)
