The 2021 Arnold Classic (AC) champion, Nick Walker, worked to build his legs after placing second behind Samson Dauda at the 2023 AC. However, Walker suffered an unfortunate hamstring tear days before being able to display his aesthetic upgrades at the 2023 Olympia.
On March 18, 2024, Walker published a video on his YouTube channel sharing his high-volume leg training just over two months from his comeback show, the 2024 New York Pro. Walker must win a Pro show to qualify for the 2024 Mr. Olympia, scheduled for Oct. 10-13 in Las Vegas, NV.
Nick Walker’s 2024 NY Pro Leg Workout
Here is a summary of the training session:
- Leg Extensions
- Leg Press
- Hack Squat
- Lying Leg Curl
- Seated Leg Curl
- Adductor Machine
- Bulgarian Split Squats
Check out the video below:
[Related: How Figure Bodybuilder Ashley Lakomowski Trains Back 2 Months Before a Pro Show]
Leg Extensions
Walker used slow eccentrics on the leg extensions and paused in the fully shortened position to increase the quads’ time under tension (TUT). Opening a workout with an isolation (single-joint) exercise can help pre-exhaust the target muscles, eliminating the need to lift super heavy during compound (multi-joint) movements.
Leg Press & Hack Squat
The 29-year-old Walker placed his feet shoulder-width apart on the lower half of the platform and drove his knees outward to bias the vastus intermedius, vastus medialis, and adductors during the leg press.
Walker positioned his feet toward the base of the hack squat’s foot platform to maximize knee flexion for greater quad engagement. For the final sets of the leg press and hack squats, Walker assumed a narrow stance to load the vastus medialis — which helps the aesthetic of the desirable quad sweep — and used rest-pause reps to mechanical failure (where form breaks due to fatigue).
Lying Leg Curl & Seated Leg Curl
Walker transitioned to lying leg curls, where he continued to employ slow rep cadence. He paused at peak contraction with each rep. On his final set, Walker switched to single-leg lying hamstring curls.
Unilateral exercises can be effective for identifying and fixing muscle and strength imbalances. Walker performed additional reps on the left leg, which had sustained the tear, to rebuild his mind-muscle connection.
The New Jersey native then performed three sets of seated hamstring curls to further load the hamstrings.
Adductor Machine & Bulgarian Split Squats
Walker performed two sets on the adductor machine to bias his inner thighs. He pointed his toes out and paused in the fully stretched position. Per a Scandinavian Journal of Medicine and Science study, isometric training at longer muscle lengths is more effective for promoting hypertrophy than equal volumes of shorter muscle length training. (1)
Walker concluded the training session with Bulgarian split squats. He kept his torso upright and his front ankle under the knee at the bottom of the ROM to load the quads.
Walker does not currently have a qualification for the 2024 Olympia. To return to the Olympia stage, he must win a pro show during the 2024 season. He intends to score that gold at the 2024 New York Pro.
References
- Oranchuk, D. J., Storey, A. G., Nelson, A. R., & Cronin, J. B. (2019). Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian journal of medicine & science in sports, 29(4), 484–503. https://doi.org/10.1111/sms.13375
Featured image: @nick_walker39 on Instagram
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