Body-builder nick walker took to his YouTube channel on March 11, 2022 to share an intense leg workout. “The Mutant” is known for his strange wheels and the veins on his lower legs that look like a capricious roadmap. Walker’s quad dominant leg workout It consisted of eight exercises: squatsleg extensions, hack squatssingle leg cross squats, leg curls, hip thrusts, sumo squatsand adductors — including two supersets.
the Arnold Classic 2021 Champ also shared information about the exercises above and tips for getting the most out of them. Check out the full workout in the video below, courtesy of Nick Walker’s YouTube channel:
[Related: 49-Year-Old Bodybuilder Lee Priest Teases Competitive Comeback With Recent Physique Update]
Nick Walker’s Intense Leg Workout (Quad Focused)
Walker’s leg workout consisted of the following exercises:
- front squat (with Transforming Kabuki Bar): 4×10
- leg extension: 4×12 double drop set in the final set
- Hack Squat: 4×8-12
- Single Leg Cross Body Hack Squat: 4 x 8-12 (on each side)
- Superset: Seated leg curl + dumbbell sumo squat and dumbbell hip thrust: 4 x 10-12
- Hip adductor machine: 2 x 15, rest-pause at failure in the final series
Below is a more detailed breakdown of each of the Walker sets.
squats
Walker begins his dominant quad leg day with squats on the Kabuki transforming bar. Different settings on the specialized bar help target specific muscles. “The Mutant” uses the barbell in front squat mode to annihilate his quads. Before arriving at their work sets, Nick makes a heating set with just the Kabuki bar to prepare your lower body for more intensity. Walker began the exercise with a weight plate on each side and worked its way up to four plates on each side
leg extensions
While performing the leg extension, Walker pauses at the top for two to three seconds on every fourth repetition of a set. “El Mutante” performs a double drop set in the final set. Notably, he doesn’t hold the weight at the top during downhill sets.
hack squats
While performing the hack squat, Walker follows the 1.5 rep technique for the first two sets. Act 1.5 squats, drop to the bottom of the squat, then rise only halfway before dropping back to the bottom again. Only then does he finish the repetition by standing in front of the Blocking.
[Related: IFBB Elite Pro Bans Russian and Belarusian Athletes From International Competitions]
“The Mutant” then switches to the orthodox hack squat technique, a complete range of motion — for the final two sets of the exercise. Walker can be seen wearing a resistance band on the hack squat machine. Walker goes comparatively heavy in the last set and uses the rest-pause technique get muscle failure.
Single leg cross squats
The 2021 Arnold Classic champion switches to the single-leg cross-body squat. He performs four sets of eight reps on each leg.
“That’s more brutal than I thought,” Walker said after completing what appeared to be his second set of the exercise. “That really goes into the outside [quad] sweep.”
Seated leg curls, hip thrusts and adductors
For the first two sets, Walker holds the weight at the bottom of the movement for three seconds on every fourth rep. Walker was comparatively heavier on the last two sets of seated leg curls and performed a superset with the weight sumo squats. He emphasizes squeezing the buttocks while performing the dumbbell sumo squat. In the fourth set of the exercise, Walker performed a tri-set adding dumbbells. hip thrust into the mix. He did 10 to 12 reps with a dumbbell in his lap, then dropped the dumbbell and performed reps to failure.
I have pretty big adductors so I don’t need to kill them anymore, but I still want to hit them.
Walker closed out his leg workout by hitting his adductors and then called it a day.
Olympia Weekend 2022
Walker is unlikely to compete in a professional show before the 2022 Olympia weekend on December 16-18, 2022 in Las Vegas, NV. He is training with his new trainer, the dietitian. dominick mutascio – to mention the areas of his physique that prevented him from qualifying higher than fifth, as Walker did in his Olympia debut in 2021.
Featured Image: @nick_walker39 on Instagram
