Tag: Nick Walker
Milos Sarcev Talks Weaknesses of Samson Dauda and Nick Walker 3 Months from 2023 Olympia
Preparations for the upcoming 2023 Mr. Olympia are heating up as the show takes place this November. In a recent The Menace Podcast, Milos Sarcev laid out the strengths and weaknesses of Nick Walker and Samson Dauda three months before their showdown in Florida. Regularly weighing over 300 pounds, Dauda’s combination of stature, conditioning, […]
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Nick Walker on Derek Lunsford at 2023 Mr. Olympia: “If He Slips At All, I Will Beat Him”
This year’s 2023 Mr. Olympia contest is rapidly approaching, prompting retired Pro Flex Lewis to host a special sit-down between two of the sport’s biggest stars. In the latest Straight Outta the Lair Podcast, Nick Walker and Derek Lunsford discussed their confidence levels, preps, and protein intake less than three months from facing each other in […]
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Nick Walker Talks 2023 Mr. Olympia Prep & Taking Feedback: ‘I Get Critiqued 24/7 People Thought I’d Die By 27’
Men’s Open bodybuilding star Nick Walker is gearing up for his third Mr. Olympia competition taking place November 2-5, in Orlando Florida. In a recent Mutant and the Mouth Podcast, Walker discussed taking harsh criticism and revealed how he’s approaching his latest prep.
‘The Mutant,’ equipped with mass, conditioning, and vascularity, quickly found success in the IFBB Pro League. In 2021, he turned in back-to-back victories at the New York Pro and Arnold Classic shows. His victory on the East Coast qualified him for his first Mr. Olympia, an opportunity he embraced 100% with a fifth-place debut.
Walker sidelined himself for most of 2022 to bring his best physique to date. Despite encountering obstacles earlier in the season (like temporarily losing his trainer Matt Jansen), Walker still made a statement on the Olympia stage. Last December, he narrowly took third place against the champion Hadi Choopan and runner-up Derek Lunsford. He left Sin City feeling like a winner and redirected his focus immediately to the 2023 Arnold Classic.
In March, Walker attempted to become a two-time AC champion. However, he was denied in the finals by Samson Dauda, who appeared to have brought up his conditioning and leg density. In a recent HD Muscle interview, Walker honestly assessed Dauda’s physique. He called his back shit but predicted Dauda would still crack the top five in three months.
Nick Walker ‘Not Bitter’ After Losing to Samson Dauda, Discusses Taking Criticism In The Sport
After taking a shot at Dauda, Walker said fans pushed back. A lightning rod for criticism, Walker said he’s even had fans tell him he was going to die by the time he was 27.
“I think what bothers me is anybody can say what they want about me and my physique and this and that, and there’s no problem, no one bats an eye. But when I do it… it’s the biggest issue in the fucking world. It’s like – if I take it personal – people think I was going to be dead by the time I was 26, 27 years old. Why is okay for people to say shit like that and no one cares? But if I say this person has a shit back, it’s like oh my God, ‘You’re fucking hating.’ No. Not at all,” Walker shared.
“I’m not bitter. Am I upset? Yeah, I’m allowed to be. I lost, it’s fine. I took second, it sucks. I have no ill feelings toward Samson at all. I think Samson is great. I think he’s a phenomenal bodybuilder more so a phenomenal person at that. But we’re critiquing physiques. It’s nothing personal.
I get critiqued 24/7. Everyone knows me, especially Guy, when I lose, it normally doesn’t happen again. People need to understand there’s a fire lit under my ass. I’m not the type of person to feel sorry for myself at all. I took a loss. I’m going to be angry about it for a few hours and then I move on to bigger and better things,” said Walker.
Even though criticisms never stopped Nick Walker from doing what he loves, he admits he has thought about quitting bodybuilding.
“Yeah [I thought about quitting bodybuilding] after my first Olympia. I just think you know… it’s really hard to explain because I feel like even I still don’t know. I just think I let the quick success so to speak get to my head. I felt like I just had to keep going and had to keep going. You know, that ultimately led to a bunch of other things that happened.”
“I felt like I had to continue to stay on top, stay relevant, keep my name known and all this… which we all know it’s not the truth. But when you are getting that quick success and people are talking about you and rooting for you, you feel like if you stop for a little bit you’ll lose that.”
Walker ‘Feeling Fresh’ Talks 2023 Mr. Olympia Off-Season & Training During Prep
According to Walker, he consumed less food and less performance-enhancing drugs during his latest off-season.
“Food was probably a little less this off-season. The other aspect – gear – it was probably a little less than normal. I didn’t have a long break, so we couldn’t just jump into a high off-season. Within three months, if I was able to substantially put on this much mass… that’s crazy bro.
That says a lot. Granted, I know I’m a genetic freak where not many people could probably do that. But it does go to show that me changing something and trying something new really did benefit. And if it worked for me, maybe someone who is not as genetic could maybe reach a better potential than training a body part once a week and things of this nature.”
He credits his recent increase in muscle mass to training slower and focusing on each movement instead of going all-out with heavier weights.
“I feel like now that the training has changed and everything, I just feel fresh. I don’t really get joint pain,” said Walker. “It [my training] was always slow, right but it was never a full range type of thing where I’m just only executing the muscle itself.
Granted yes, a lot of these times I train extremely slow but there’d be times, and you can let me know if you think it’s beneficial, I personally don’t think it is. When you’re starting a set and your first rep you’re already shaking, I don’t think that’s productive in my opinion.”
“That’s not the way. You shouldn’t be shaking until the end of the set.”
This wasn’t Nick Walker’s first Mr. Olympia prep update. Walker checked in last month and revealed that his quads grew quickly in a short period of time. Many believe bigger and freakier quads are the ticket to Walker’s first Sandow trophy. IFBB judge Terrick El Guindy is one of them. He says if Walker brings the same level of conditioning in the quads that Branch Warren displayed, he wouldn’t just win one title, but possibly five.
Walker, who has never slipped placings at a Mr. Olympia competition, will aim to secure his first title later this year. However, to accomplish that goal, he’ll have to present a physique capable of overwhelming Lunsford and Choopan.
Watch the full video from the Mutant and the Mouth YouTube channel below:
Published: 4 August, 2023 | 10:37 PM EDT
Nick Walker Gives Top 3 Predictions for 2023 Tampa Pro, Backs Rival Hunter Labrada To Win
The anticipation surrounding the 2023 Tampa Pro is reaching its peak as competitors prepare to step on stage in Florida this weekend. In a recent HD Muscle Podcast, Men’s Open star Nick Walker gave his top three predictions and backed Hunter Labrada to come out on top.
Hunter Labrada intends to redeem himself this season after finishing seventh at last year’s 2022 Mr. Olympia, won by Hadi Choopan. Since that night, Hunter and his trainer Ben Chow have admitted to problems with the prep and said they ‘mistimed’ his peak. In the aftermath, Hunter struggled to accept the outcome but underlined that he would prove himself as one of the best later this year.
In preparation for his latest endeavor, Hunter Labrada has taken measures inside and outside the gym to showcase improvements. He believes the significant changes to his diet and nutrition will only bolster his chances of success. In addition, Labrada has utilized green gut health drinks and prioritized abdomen control to ensure his midsection stays tight on stage.
Labrada has publicly stated that his focus is not on the Mr. Olympia competition this year. He announced participation in two contests this season: the Tampa Pro and Texas Pro. With the show approaching this weekend, bodybuilding star Nick Walker revealed who he thinks will stand on the Tampa Pro podium when it’s over.
Nick Walker’s 2023 Tampa Pro Predictions
Winner – Hunter Labrada
Second Place – Jonathan DeLaRosa
Third Place – Nathan Spear
Walker Predicts Hunter Labrada to Win 2023 Tampa Pro, Gives Top 3 Finishers
According to Walker, competitors are reluctant to compete as there are only six athletes signed up for the Tampa Pro this weekend. He also credited Hunter Labrada for improving his conditioning.
“Nobody wants to compete, there’s six people. Blessing’s not doing it,” said Walker.
“Hunter looks the best he’s ever looked,” Quinton Eriya shared.
“He definitely finally brought the conditioning, replied Walker. “You see people commenting, ‘Oh is Hunter too flat?’ He’s supposed to be man. He’s going to have a good amount of time to eat up, calm down.”
“He looks amazing I’m very excited,” said Justin Shier.
“I’m really excited to see Carlos [Thomas Jr.] in Texas,” Walker said.
Fans are excited to see Labrada take to the stage this year. He intends to turn around next month at the 2023 Texas Pro as well. There has been a lot of talk about the Texas Pro this year as Andrew Jacked looks to defend the title he earned in 2022.
Aside from Jacked, mass monster Carlos Thomas Jr. announced his respective entry. While he’s yet to perform at a Pro show, many believe if he wins this event, he’ll catapult his career to new heights. Thomas Jr. continues to gain hype in the league as he recently guest posed at the Victor Martinez Legends Championships and stole the show.
Should Hunter Labrada secure the victory in Florida, he’ll earn an invite to the Mr. Olympia competition, where he’ll have the opportunity to test himself against the reigning champion Hadi Choopan. As for Nick Walker, he’s already qualified for Olympia this year and intends to win his first Sandow in November.
You can watch the full video from the HD Muscle YouTube channel below:
RELATED: Hunter Labrada Scores New 585-lb (265.3-kg) Deadlift PR for 4 Reps in Contest Prep for 2023 Tampa Pro
Published: 3 August, 2023 | 8:54 AM EDT
Nick Walker Shares Pro Tips for Building a Huge Back
Bodybuilder Nick Walker is switching gears in his training journey as 2023 Olympia is drawing closer. Walker recently went through a pull-day workout as a part of his preparation for the show and posted the video of this session on his YouTube channel.
Walker is an American professional bodybuilder and a top competitor in the IFBB Pro League’s Men’s Open division. He rose to prominence with a series of impressive performances in this first year of turning Pro. After making the debut with a fourth place finish at the 2020 Chicago Pro, Nick Walker snatched a win at the 2021 New York Pro, earning the maiden Olympia invitation in the process. He then became the 2021 Arnold Classic winner and rose to the contender’s status even before making the Olympia debut.
The fifth place finish at the 2021 Olympia was a great achievement given that ‘The Mutant’ was relatively new in the professional circuit. However, he decided to step away from the competition to improve his physique and take on the top crop.
Walker returned to competition at the 2022 Olympia and dominated the stage from prejudging to the finals. His effort earned him a podium finish as Walker stood third at the show. Walker’s most recent appearance came at the 2023 Arnold Classic in March. Although he was favored to become the two-time Arnold Classic champion, the New Jersey native lost to Samson Dauda by a razor thin margin.
Nick Walker will now attempt to dethrone Mr. Olympia Hadi Choopan and achieve the ultimate goal of his bodybuilding career at the 2023 Olympia. 16 weeks out of the show, he annihilated a pull day workout in the gym to prepare his physique for this task. So let’s see what Nick Walker’s current pull-day workout looks like.
Nick Walker goes through a pull-day workout
Back Workout
Cable Straight Arm Pullovers
Walker started the pull-day workout with this exercise. But instead of pulling the weight in line with the upper body, he pulled it back as far as possible to get maximum stretch in the lats. The 28-year-old employed slow movement in the eccentric phase to focus on the muscles.
“On this movement, I’m able to get a full stretch. It’s giving me more of a stretch than an actual pulldown would. So I think it’s very beneficial when you’re trying to grow your lats, 100 percent.”
Walker pushed through three sets of straight arm pulldowns adhering to 15 to 20 rep range and took to the next exercise.
Chest-Supported T-Bar Rows
The 2021 Arnold Classic winner followed up the cable machine exercise with one of his favorite back movements – the chest-supported T-bar row. Specifically, Walker likes to perform this exercise on the Atlantis plate-loaded machine as it offers different grips for variation. To put more emphasis on the stretch, he employed a wide grip in this training session.
After using explosive movement during the concentric phase, but similar to the previous exercise, the 28-year-old performed the eccentric phase at a really slow pace. He is a huge proponent of slow eccentric movements and advises to adapt them for maximum gains.
“You’ve got to realize that training in this fashion, you don’t need to do seven to eight exercises per body part,” Walker added.
He performed eight to ten reps in all three sets of this exercise and proceeded to do the next one.
Assisted Pull-ups
Pull-ups are arguably the best bodyweight compound exercise to build the upper body pulling strength. However, it is not a suitable exercise for beginners as it needs sufficient upper body strength. This is where assisted pull-ups come in handy. But professional bodybuilders have to focus on hypertrophy.
To eliminate the jerkin motion or momentum and to build mind-muscle connection many elite bodybuilders opt for assisted pull-ups. Walker’s weight is hovering in the 290 lbs range right now. He felt that doing assisted pull-ups was probably in his best interest and performed three sets of ten to 15 reps to stimulate the pulling muscles.
Wide Grip Seated Cable Rows
After working on the lats for the first few moments, Nick Walker advanced to doing the seated rows to work the upper back muscles. In between sets, Walker explained the main challenge of developing the back muscles. He feels that the back is a tricky body part to grow simply because you can’t see it. Experience has taught the 28-year-old to use moderate weight while focusing on the contraction and eccentric phase for the best results.
“Ever since doing that over the years, what was once a weak body part has become one of my best body parts.”
Finding the best rep range is also crucial as it may vary for each muscle group depending upon individual body type. Walker applied this same wisdom to seated rows as well and performed two sets of this exercise for 15 reps each. This movement served as the finisher to back exercises as Nick Walker shifted his focus to the biceps next.
Biceps Workout
Nick Walker’s arms training routine has changed significantly over time. A few years ago, ‘The Mutant’ dedicated a separate arms day in his routine and performed a few biceps or triceps exercises on other days. However, his current split of push, pull, and leg day does not have a full Arm day.
Instead, Walker performs two to three biceps exercises (for two to three sets each) on a pull day and follows the same method for triceps training on a push day. The 28-year-old feels that his arms are pretty dominant already and overdoing arms exercises may not be ideal from the aesthetic point of view. On this pull day, Nick Walker incorporated two variations of machine curls after finishing up with back exercises.
Seated Machine Curls
Walker first performed seated machine Curls to stimulate the biceps. He reiterated that his arms respond best to high volume for inducing hypertrophy and shared the ideal rep range for him:
“I specifically like to stay in the 12 to 20 range. More so 15 to 20 but 12 I am okay with. But I feel for biceps and triceps, I feel I got the most growth was definitely in the 15 to 20 range.”
Walker is a big believer of slow reps and that’s how he performs the arms exercises as well. Needless to say, they have responded well to this type of training. Additionally, Walker employed the myo-reps training method for doing seated machine curls to eliminate the junk volume and produce maximal muscle growth. He performed two sets of machine curls for 15 to 2o reps and proceeded to the final exercise of the day.
Cable Curls
Cable Curls concluded the pull-day workout for Nick Walker. He performed a few sets of this exercise and addressed a crucial problem that a lot of people face.
Walker stated that quite a few people experience the plateau in their fitness journey and fail to make gains in spite of adapting the best training methods. He attributed this to wrong exercise selection and advised:
“You’re probably just doing wrong exercises too. Find the exercises that you best connect with already and then do those methods. I guarantee you, you will transform.”
After doing three sets of cable curls for 10 to 12 reps with a slow eccentric phase, ‘The Mutant’ called it a day in the gym.
Overall, the workout included:
Nick Walker gives health update as he makes changes to diet and training for 2023 Olympia
Nick Walker is already leaps and bounds ahead in 2023 compared to his previous off-season. He admits having fallen into the ‘more, more and more volume’ mindset in 2022. But he has made the necessary adjustments and said:
“Now I’m paying more attention to just making the sets count. I think it has shown in my physique thus far. I think I have made quite some improvements in a short amount of time.”
At the time of recording this video, Walker was 16 weeks out of the 2023 Olympia. He spoke about the changes in his diet as well and said:
“We’ve upped the cardio and dropped food in terms of fats. We did drop the carbs just a little bit but not crazy but we did drop all the fats pretty much out of my diet except for Beef meals and a little almond butter before the diet.”
Nick Walker stated that his weight has already started to drop down, which is a positive sign. He feels that he has made a lot of progress during this off-season and he is confident that 2023 is going to be his year. Although ‘The Mutant’ is closer to the Olympia title than he has ever been, he will have to push aside elite competitors like Derek Lunsford, Samson Dauda, and reigning Mr. Olympia Hadi Choopan to take it home.
You can watch the full workout video here, courtesy of Nick Walker’s personal YouTube channel:
Published: 29 July, 2023 | 9:22 AM EDT
Nick Walker Smashes 150-lb Incline Dumbbell Bench Press for 8 Reps in Prep for 2023 Mr. Olympia
American bodybuilder Nick Walker has quickly become a powerhouse in the Men’s Open division with his freaky muscularity. He’s currently gearing up to challenge for the Mr. Olympia title later this year. In a recent post made on Instagram, Walker smashed a 150-lb incline dumbbell bench press for eight reps in a push day workout.
Nick Walker gained attention for his crazy muscle mass, size, and conditioning after dominating the competition at the 2021 New York Pro. He scored back-to-back gold medals at the Arnold Classic before rounding up his rookie season with an impressive fifth-place finish at the 2021 Mr. Olympia. His insanely jacked physique earned him the nickname, ‘The Mutant.’
Walker improved his standing to the top three in his second Mr. Olympia appearance last December. He made a quick turnaround for the 2023 Arnold Classic to reclaim the title but fell short of the winner Samson Dauda in a narrowly-fought contest. Following the outcome, Walker argued against the decision and made the case for himself to have defeated Dauda in Ohio.
Three months ago, Walker predicted 2022 Mr. Olympia Hadi Choopan would not win another title at the next edition. He expects a showdown with former 212 Olympia king and Mr. Olympia runner-up Derek Lunsford for the top prize. Then, he opened up on amping up his training intensity in the off-season to get ready for the 2023 Mr. Olympia.
Walker received pushback on an epic body transformation post he shared on his social media channels last month. Fans rushed to criticize him for using steroids to achieve the massive difference in his physique.
Nick Walker / Instagram
‘The Mutant’ gave his breakdown of the upcoming 2023 Mr. Olympia weeks ago. He believes Choopan, Lunsford, Dauda, and he will form the top five along with Hunter Labrada, who’s seeking redemption after a lackluster showing. He also counted out former two-time champion Mamdouh ‘Big Ramy’ Elssbiay’s chances of winning another Sandow trophy unless he took some time off to recover and make adjustments.
Nick Walker is confident about his place in the mix of title contention. While he believes he would win this year, he extended his support for Lunsford as a future Mr. Olympia. He also revealed he got up to 293 pounds while being about 19 weeks away from the show three weeks ago.
Walker offered his take on how to build monstrous quads in a lower body workout two weeks ago. He dialed back on consuming any stimulants, including coffee, to get ready for the biggest stage in bodybuilding. He followed up by detailing his secrets to developing a massive chest in a push-day workout.
Nick Walker Smashes 150-lb Incline Dumbbell Bench Press for 8 Reps in Prep for 2023 Mr. Olympia
In a recent Instagram post, Nick Walker smashed a grueling set of 150-pound incline dumbbell bench press for eight reps in a push day workout while in prep for the 2023 Mr. Olympia.
“Nice push day today!” Walker wrote. “Incline the 150s for set of 8 reps.”
Renowned coach Chris Aceto heaped praises on Nick Walker for his immense growth in the sport. He admitted he was wrong to doubt Walker and went as far as to call his changes “the most improved terrible body” in the history of bodybuilding.
Walker laid out the only top ten exercises he would choose if he had to for building muscle earlier this week.
Based on the latest update, Walker is determined to secure the coveted Sandow trophy and is leaving nothing to chance in his preparations.
Published: 23 July, 2023 | 11:52 AM EDT
Nick Walker Shares ‘The Only 10 Exercises You Will Ever Need to Build Muscles’
Leading 2023 Mr. Olympia contender Nick Walker took a break from preparations to discuss exercise selection. In a recent YouTube video, Walker revealed the top movements he would perform if he could only choose ten.
Nick Walker is easily one of the most exciting stars in the sport, especially within the Men’s Open division. In 2021, he catapulted into the deep end of the category, having claimed gold at back-to-back contests at the New York Pro and Arnold Classic. Walker’s huge arms combined with mass and conditioning stole the show in his first Olympia appearance, as he finished fifth.
In 2022, Walker used the off-season to add size while still keeping his waist narrow. He routinely tipped the scales at over 300 pounds last year and when it was time to step on the Olympia stage, ‘The Mutant’ seized the moment. He battled with contenders Derek Lunsford and Hadi Choopan in the finals. Walker would settle for third while Choopan went on to become the first Iranian-born Mr. Olympia.
Having shown improvements on the sport’s biggest stage, Walker rolled the dice and entered the 2023 Arnold Classic. He was unable to defeat Samson Dauda, who won the show with size, balance, and symmetry. Despite the loss, Walker is highly confident ahead of Olympia. He doesn’t believe Choopan or Dauda will be in the running for gold.
Many believe Walker’s quads held him back from gold on the Olympia stage, including judge Terrick El Guindy. He predicted that Walker could one day win the Olympia title if he’s able to bring the same level of quad conditioning displayed by retired mainstay Branch Warren.
Nick Walker Lists His Top 10 Exercises for Muscle Growth
A few weeks ago, reigning four-time Classic Physique Olympia Chris Bumstead started a craze by offering his ten most crucial exercises. Now, fans can compare Cbum’s workout list with Walker’s, which can be found below:
Incline dumbbell press
Smith squat
Cable Curls
Pull-ups
Push-ups
Romanian deadlifts
Leg Press
Barbell rows
Rope push downs
Seated Hamstring Curl
Incline dumbbell press
“First on my list is the incline dumbbell press. I just think those are a very great movement for the chest. I like to incorporate that to build the upper chest.”
Smith squat
“I would choose a Smith squat over a free weight squat. I know what they say about the free weight squat but I think as a bodybuilder you get a better connection with a Smith squat versus a free weight squat, that’s just my opinion.”
Cable Curls
“Cable curls. I’m a big fan of the cables and I think cable curls for biceps is a very good exercise to have in there just because of the constant tension full range of motion, squeezing, never lose tension throughout the whole thing. Dumbbells you can kind of lose it somewhere in there. I think cable curls are a great one,” Walker shared.
Pull-ups
“100% pull-ups. I think pull-ups is one of the most underrated exercises that people just don’t utilize it enough. In my opinion, pull-ups, if you’re doing it assisted or free weight, that to me is what builds the ultimate back.”
Push-ups
“Push-ups, again, I think push-ups are a very underrated exercise. This isn’t an exercise I necessarily want to start a workout with but it is something I would end with to really burn it out and put as much blood volume into the muscle as possible. I think, I’ve been doing that or dips, dips are tricky. Push-ups I feel at the end of the workout can really be utilized and very effective.”
Romanian deadlifts
“I would do RDLs, whether it’s a dumbbell or a barbell – I think either or can be very effective but some sort of RDL. I choose this over a deadlift just simply because I feel deadlifts, the ego, again, can get in the way a little too much. I know when I deadlift, I’m like let’s lift some fucking heavy shit. When you’re doing an RDL, you’re more prone to concentrate on hitting the hamstring and focusing on that primary muscle.”
Leg Press
“I would choose a leg press. To me, I’ve done leg press the majority of my entire career. I think between those and the Smith squat, they build extremely good quads.”
Barbell rows
“Next, a barbell rows. I need barbell rows for a big back, it’s very beneficial. I’m not going to be specific, whether it’s free weight or Smith. Whatever works best for you. But some sort of row, whether it’s chest supported, Smith or even a free weight. I incorporate all three.”
Rope push downs
“Pushdowns. I think some sort of rope push down. It’s not necessarily a mass builder but I think it can be. It’s a good shaping movement for a tricep without hindering the joints so much. I do a rope push down every tricep workout that I have pretty much whether I start with it or end with it.”
Seated Hamstring Curl
“Last, seated leg curls. Probably one no one thinks about. I’m going to go with a seated leg curl for the hamstrings. I feel for me these have built my hamstrings the best. The seated leg curl. I contract with them the best. I feel I get a full stretch with them the best. I can contract with them the best. The last I’m going to pick is seated hamstring curl.”
Walker wasn’t the only person from the fitness community to give his rendition of Bumstead’s list. ATHLEAN-X’s Jeff Cavaliere also tackled the subject. He agreed with the majority of Cbum’s exercise selections except for his choice to include a close-grip flat bench press.
Aside from exercise selection, Nick Walker has been an open book about his progress. During an off-season push day workout, he offered secrets for building a bigger chest. Then, in a Mutant and the Mouth Podcast appearance, Walker revealed that his quads have grown considerably since his last competition in Ohio.
With less than four months until 2023 Olympia, Walker is eager to get back on stage and prove himself as one of the best. Fans look forward to seeing him rematch Lunsford, Choopan, and Dauda later this year.
RELATED: Nick Walker on 2023 Olympia: ‘Samson Dauda’s Back is Shit, Big Ramy Is Done & Andrew Jacked Won’t Make Top 5’
Watch the full video from Nick Walker’s YouTube channel below:
Published: 20 July, 2023 | 9:29 PM EDT
“I Never Thought He’d Accomplish What He’s Accomplishing” Chris Aceto Praises Nick Walker’s Potential
Preparations for the upcoming 2023 Olympia contest in November are heating up. Contenders in the Open class are aiming to bring their best to dethrone the reigning Mr. Olympia Hadi Choopan. In a recent Mutant and the Mouth Podcast, Nick Walker and bodybuilding coach Chris Aceto discussed his potential of winning the coveted crown later this year.
Walker entered the IFBB Pro League brimming with potential, having laid claim to his first Pro title at the 2021 New York Pro. From there, he wasted no time in performing against elite talent. He stormed Columbus, Ohio for his debut on the Arnold Classic stage. ‘The Mutant’ even predicted beforehand that he would leave the town victorious, and that’s exactly what happened.
At Walker’s first Olympia competition, he shocked the world with a fifth-place finish. His combination of freakish muscle mass and conditioning set him apart from his peers. Despite encountering obstacles last year (like temporarily splitting from his trainer Matt Jansen), Walker still shined in his sophomore Olympia appearance.
In the 2022 Olympia finals, Walker faced off with Hadi Choopan and Derek Lunsford – two men trained by bodybuilding guru Hany Rambod. In the end, Walker settled for bronze and the Olympia People’s Champ Award. As for Choopan, he secured his first Sandow trophy against Lunsford and became the only Iranian-born Mr. Olympia titleholder.
Chris Aceto has served as a long-time bodybuilding coach to several high-profile names in the sport. He’s worked with Mike Francois, Jay Cutler, Paul DeMayo, and helps shape Men’s Open pros of today, like Andrew Jacked. In his latest undertaking, Aceto took a closer look at Nick Walker and the physique he’s bringing to 2023 Olympia.
Chris Aceto Talks Nick Walker’s 2023 Olympia Potential, Derek Lunsford’s Flow & Hadi Choopan’s Muscle Maturity
Aceto admits he was ‘100% wrong’ about Nick Walker’s potential as a Men’s Open bodybuilder.
“I think for me the problem is when people talk about me it’s no big deal, right? People are like, ‘Oh you look like a fridge, you got a wide waist.’ No one is like, ‘True,’ right? The moment I say something that has some validity to it, everybody just loses their fucking mind,” said Walker.
“They say, ‘Stay in your lane,’” Aceto shared.
“Exactly, what people don’t understand, I respect all of them. I’m friends with all of them but I’m – you asked me my opinion, I’m going to give you what I truthfully think. Just like I would expect people to be honest about what they truthfully think about my physique. Chris, Chris has said multiple times I’ll never be good I believe on many podcasts,” said Walker.
“I said that over and over. This is the most improved terrible body in the history of the sport, I’m serious. You know what, how many times on the radio have I said, I’m wrong, I was only 100% wrong in terms of Nick Walker. I mean, I wasn’t 40% wrong. Yeah, you look crazy,” Aceto explained.
While Aceto has been critical of Walker’s structure in the past, he was blown away by Nick’s accomplishments in such a short period of time. Aceto mentioned that moving forward, Walker should always be in title discussions for 2023 Olympia.
“When I post my updates tomorrow, that’s what I’m going to write as my caption, the most improved terrible physique,” said Walker.
“You know what, obviously, Nick, you’ve accomplished more I think than the collective expectation has been for Nick Walker. You know what, most, the hardest thing – the best way to get to your peers – which is as important as the judge’s respect, is for people to say, ‘Ah Nick sucks. Oh, wait, he beat me.’ Then he did it again. He beat so and so and beat so and so. It shuts people up. It makes people go like wow I was really wrong on Nick Walker. I never thought he’d accomplish what he’s accomplishing,” Aceto shared.
Chris also discussed Derek Lunsford’s flow and Hadi Choopan’s game-changing muscle maturity.
“That’s why when people say, now people say, Olympia, when your name is not mentioned I’m like, what? Even when I came from Kamal’s right. I said impossible lowest is third. Lowest is third. I said the lowest was third. I put all my money on Derek and Hadi would just surprise me like I didn’t know what to do with him, you know what I mean? He’s [Choopan] hard to handicap because he has a lot of strengths. He has a lot of tools. Obviously, I wouldn’t say he – this is not a knock against anyone, he does not have a flow of Derek even though he has more density than Derek and more maturity than Derek, so there’s a contrast.”
“Last year, he [Hadi Choopan] was either going to be first or third,” added Aceto.
One of the last times fans heard from Chris Aceto, he took issue with the 2023 Arnold Classic scorecards. Like many others, Aceto thought Walker could have won in Ohio. He shared that Walker would have defeated Samson Dauda in a ‘one versus one’ comparison but never got the opportunity. Other veterans of the sport such as Samir Bannout also thought Walker won the show soundly.
With so many contenders hungry for Choopan’s title, this year’s Olympia show will be packed with action. Walker has been open about his game plan and is currently growing a huge chest and quads to balance out his appearance. Given the way the wind is blowing, Walker is confident either he or Derek Lunsford will win the next Mr. Olympia title.
RELATED: Nick Walker on 2023 Olympia: ‘Samson Dauda’s Back is Shit, Big Ramy Is Done & Andrew Jacked Won’t Make Top 5’
Watch the full video from the Mutant and the Mouth Podcast YouTube channel below:
Published: 18 July, 2023 | 3:33 PM EDT
Nick Walker Reveals Secret to Building a Huge Chest in Push-Day Workout
American bodybuilder Nick Walker has emerged as a major force in the Men’s Open division over the last few years. He’s gained a lot of hype based on his freakish muscularity and strong performances. In a recent video uploaded on YouTube, Walker shared his secrets to growing a huge chest.
Nick Walker first gained attention for his crazy muscle mass, size, and conditioning after dominating the competition at the 2021 New York Pro. He followed up by taking home the top prize at the 2021 Arnold Classic and concluded one of the most impressive rookie seasons with a fifth-place finish at the Mr. Olympia. In 2022, Walker made significant improvements in the off-season and returned stronger than ever at the Mr. Olympia, where he took third place.
Walker was last seen in action at the 2023 Arnold Classic four months ago. He brought a massive physique but missed out on gold to Samson Dauda in a close-fought battle. Following the show, Walker opened up on the changes he made to his training and structure. He also made the case for himself to have placed runner-up at the 2022 Mr. Olympia instead of Derek Lunsford.
‘The Mutant’ offered his morning cardio routine, supplementation, and diet two months ago. He revealed he weighed 283 pounds and laid out a green shake he’s utilizing to improve gut health. Then, Walker smashed past a brutal push-day workout where he stressed the importance of not reaching muscle failure in training last month.
Nick Walker joined forces with fitness sensation Tristyn Lee and Jared Feather for a grueling back-day workout three weeks ago. Walker provided tips on maximizing volume training for the best results.
The fan-favorite faced backlash on an epic body transformation snap he posted on his social media over two weeks ago. While some were in awe of the massive amounts of muscle he put on his frame, others criticized him for allegedly overusing steroids to get there.
Walker gave his breakdown of the upcoming 2023 Mr. Olympia two weeks ago. He backed 2022 Mr. Olympia Hadi Choopan, Derek Lunsford, Samson Dauda, Hunter Labrada, and himself to form the top five and counted out the chances of Andrew Jacked and former two-time champion Mamdouh ‘Big Ramy’ Elssbiay.
Nick Walker Builds Massive Chest in Push-Day Workout
In a recent YouTube video, Nick Walker worked on his chest while crushing a push-day workout.
Incline Dumbbell Chest Press
He started with incline dumbbell chest presses using 130-pound dumbbells and explained why it’s important to choose the right weight for performing slow and controlled reps.
“I will dumbbell press the 130s,” said Walker. “I could probably go a lot higher but there is really no need for me to try and ego lift. I’ve done all that in my earlier days, 170s, 180s, 200, 225s for that matter. Problem was everything had a bump on my chest. So, I lowered the weight. I go from 100 to 120s, 140 doesn’t feel good. I really bring it down as far as I can, stretch the chest, slightly pause, and explode up and when I explode up I squeeze and act like I’m bringing my elbows together. That is one thing I don’t see people doing. They just kind of *go half range* which yeah creates stimulus I’m sure it works to a degree but get the most out of the exercise. All the way stretch, slight pause, even in the stretch is also very most beneficial and actually squeeze at the top. So, all the way down, pause, come up, pretend like you’re forcing your elbows together and squeeze the dumbbells, slow negatives.”
For Walker, focusing on the stretch and the squeeze is the most important part of a rep.
“It’s all about the stretch and the squeeze, contracting the muscle throughout every rep. make every rep count. I feel like ever since I started doing this, my chest has progressed tremendously.”
Hammer Strength Chest Press Machine
Walker got some work in on the chest press machine using a full range of motion and slow negatives. While he didn’t offer specific tips for the exercise, he followed his usual principle of controlling the movement and not lifting to satisfy your ego.
Chest Dip Machine
Walker ranked the chest dip machine as one of the more difficult exercises to perform on push days. He believes using body weight should do the job on the movement and that there’s no need to add any additional weight unless it’s the first exercise of the training regimen.
“This will f**k you up. Again, just another cue, all the way down and stretch. Come all the way up and squeeze it. You don’t need weight with this. If I started with this, yeah probably but this is the last movement for chest. You don’t need weight, focus on just contracting.”
Pec Deck Fly Machine
Nick Walker offered a tip on improving chest muscle development by placing your elbows outwards to get a bigger contraction.
“The secret to getting a big chest is on the elbows. Example, especially on the pec deck, you see people take it and *do a limited range of motion* like they try to hug a bear. There’s been many people that say that. Yes, it works to a degree but it’s in the elbow where you want to *bring them out* watch the difference, no contraction before and when I bring out with the elbows, big contraction. Stretch, contract, you almost want to close the elbows together. At least imagine it. The contraction will feel a lot bigger doing this than this. So that is one of my tips to building a bigger chest.”
Dumbbell Lateral Raises
Although the push day workout was more focused on the chest, Walker made sure to get a shoulder exercise in with dumbbell lateral raises before moving on to the triceps. He recommended bringing the weight all the way up and avoiding the use of traps while performing the movement.
“This day is specifically more chest. I’ll duo one shoulder movement which usually is side laterals and then I’ll move onto triceps.”
“It’s not your normal side lateral here. You come all the way up. Basically, you’re going to hit all the side delt but you won’t incorporate trap, which is fine, not the biggest issue but I just like it better because I feel like I can hit the delt harder than stopping here. I get a bigger pump and I’ve noticed massive improvements in my delts doing it this way.”
Cable Pushdown
Next, Walker did the cable pushdown as the first exercise of the regimen targeting mainly the triceps.
Seated Dip Machine
Walker reiterated the benefits of controlling the full movement and choosing a weight that you can properly squeeze and stretch the muscle with for optimal results. He also revealed he got the most gains in his arms using a rep range of 12 to 15.
“Don’t ego lift. Especially with this, if you do it right, it allows you to bring your elbows back and get a full stretch. Then it goes down for you in that type of motion and you can lock out and squeeze. That’s it. It’s the same like a pushdown you want to get the stretch at the very top holding and then control it. I do find with a higher rep the arms grow a little better. No less than 10 but I would say even no more than 20. Best range for arms for me to grow was like 12 to 15ish. You stay in that range, you’ll grow.
Machine Triceps Extension
Walker concluded his session with machine triceps extension, which is the one exercise he likes to go heavy on. He racked the full weight set as he believes the movement feels lighter than others.
“On this machine, I pretty much contradicted and racked the whole thing but anyone who has used this machine understands it’s not that heavy so it’s okay. I’m doing like 15 to 20 reps perfect control, even a pause at the bottom, slow down. It’s a great machine just a little light.”
Overall, the workout included:
Incline Dumbbell Chest Press
Hammer Strength Chest Press Machine
Chest Dip Machine
Dumbbell Lateral Raises
Cable Pushdown
Seated Dip Machine
Machine Triceps Extension
‘Stop ego lifting!’: Walker reveals the secret to growing a full chest
Walker highlighted the importance of proper technique and not trying to lift too heavy.
“The secret to growing a big chest, which primarily is the secret to growing a big anything is stop ego lifting. Stop thinking you can come up here and be macho man, control the weight, control the eccentrics, and explode up, contract that muscle as hard as you can. That’s what makes it grow.”
Nick Walker gives prep update 17 weeks out from the 2023 Mr. Olympia
Nick Walker shared updates on his progress 17 weeks out of the Olympia.
“Today, we’re going to be doing a push day,” said Walker. “This will be primarily for my chest. We are about 17 weeks out from the Olympia now and not too much has changed. We did lower the foods a little bit, increased cardio a bit, baby steeps that’s why we do long preps, just ease the body into it so we don’t have to rush and come all the way down. Goal is by the time we hit three to four weeks out, we’re going to pull back a little bit, let the body rest, recover, come back to life a little more.
“Overall, training’s been really good, strength still going up, food is still relatively high, no reason to be low right now, and cardio is good.”
Nick Walker is confident Hadi Choopan would not retain his title at the 2023 Mr. Olympia later this year. He plans to assert himself first and expects a fierce showdown with Derek Lunsford on stage.
Walker also provided tips on growing huge quads while crushing a lower body workout last week. Then, he gave his take on the game plan he was devising for Mr. Olympia. Based on the latest update, Walker is leaving no stone unturned in his pursuit of Olympia glory.
RELATED: Nick Walker Signals Intensity Shift in Training/PEDs for 2023 Mr. Olympia: ‘Growing Now, Strength is Up’
You can watch the full video below:
Published: 15 July, 2023 | 9:21 AM EDT
Nick Walker on Track for 2023 Mr. Olympia: “My Quads Have Grown Quickly In a Short Amount of Time”
Nick Walker is gearing up for contest prep ahead of this year’s Mr. Olympia competition, taking place Nov. 2-5 in Orlando, Florida. In a recent Mutant and the Mouth Podcast, Walker received advice on his front double biceps pose from Jose Raymond and discussed his quad growth over the last several weeks.
Last December, Walker witnessed a seismic shift first-hand in the Open class as the former champion, Mamdouh ‘Big Ramy’ Elssbiay was knocked off his throne by Hadi Choopan. Walker took third and the Olympia People’s Champ Award while his rival, Derek Lunsford, took silver in a nail-biter finale.
Walker used the momentum from Las Vegas at the 2023 Arnold Classic show in March. He battled with finalists Andrew Jacked and Samson Dauda for the second most prestigious title in the sport as well as a $300,000 check. In what many deemed controversial, Dauda was awarded first place and Walker finished runner-up. Dauda’s win sparked debates online and even got the attention of athletes rep Bob Cicherillo.
Cicherillo has gone on record sharing insight on how to judge contests. In addition, he laid out why Samson defeated Walker in Columbus, Ohio. Cicherillo contends that Dauda presented a better combination of factors such as shape, symmetry, proportions, and balance. Walker has been open about his future plans. He intends to show up this year on the Mr. Olympia stage and win the show.
Walker connected with Jose Raymond in his latest undertaking. Raymond led a successful 212 bodybuilding career. During Jose’s tenure, he won several Pro shows and pushed himself against greats of his category like seven-time 212 Olympia Flex Lewis and Hidetada Yamagishi, who is currently in preparations for the upcoming Masters Olympia contest.
Nick Walker Takes Posing Advice from 212 Veteran Jose Raymond, Talks 2023 Mr. Olympia + Quads
Jose Raymond asked Walker how he planned to hit his front double biceps pose moving forward. He believes when Walker opens up more as opposed to crunching and performs a vacuum pose, his waist is slimmer and he has a more impressive v-taper.
“Are you going to implement that front double with more of a vacuum as opposed to crunching down? Do you intend to master that pose? Do you like the ab crunch better, do you think it looked better… I know that it was – it made a big change in your physique when you hit the Arnold and won the Arnold and did that. But I just wonder, because I know when you do open up and do it, you look gigantic. Absolutely. It changes the flow of your physique. There’s more taper,” said Jose Raymond.
“When I did that before, the more [open front double] at North Americans before I turned Pro. You know, I know it makes my waist look smaller and everything a little wider but I was told it makes my legs look shorter. That’s why I went with the crunch,” replied Walker.
Walker seemed receptive to the new changes and Raymond mentioned it would give him comparable shape to Derek Lunsford.
“Yeah, that’s something [vacuum poses] I need to work on to get the feeling down of it,” Walker added.
“I think if you master that pose, you will have a size and shape not unlike Lunsford with how it just opens up, it’s so crazy,” said Raymond.
Before his efforts ramp up for the contest, Walker is taking a break from all stimulants including coffee.
“I haven’t even drank coffee in like three to four weeks, I’ve taken a full break from any type of stim,” said Walker. “Nothing. I haven’t had it. I’ve noticed I sleep better.”
“I would only do one [cup of coffee]. I’d go to Starbucks. Like a normal day, not now – because I have cardio at the house but I’d normally drive to the gym up the street. Do cardio, then right after drive to the Starbucks drive-thru and get a Venti Cold Brew.
Then I’d come home and mix like the pump products with the stim products together as a pre-workout but I haven’t done any of that for like four weeks. Yeah [I’m going to go back to it]. Once I’m deep into prep and tired and need a little pick me up I’ll start adding those back in again. But I do feel like every once in a while, you need a break.”
For his latest Olympia campaign, Walker specified that he developed better mind-muscle connection by using a full range of motion on movements like the incline dumbbell press.
“You have to be very intuned with this type of training like you have to – pay very close attention to it. I also think me training less volume is – I just feel like I’m so intuned with how much I can connect with the muscle that I don’t need to do three or four or five sets for an exercise.
I like to go where I feel I have the most pump within whatever that exercise I’m doing. Get the most out of it and move on. I just, I feel like when you’re able to connect so well with the muscle you can certainly get away without doing so much volume over time,” said Nick Walker. “No, for today, I did incline dumbbell. I’ve been working on full full full range of motion which is something Jared did teach me. I wasn’t doing full range.”
“The more frequently I’m able to hit a body part, I grow faster. I’ve found my quads have grown very quickly in a short amount of time so I kind of want to keep that going,” said Nick Walker. “No I don’t think so [they won’t be flat].”
Prime Shaun Clarida versus Prime Flex Lewis?
While Clarida is one of the freakiest bodybuilders Walker has ever seen, he’s unsure how he’d fare against a prime Flex Lewis. Raymond, on the other hand, believes Lewis would overwhelm Clarida with size and shape.
“Listen, Shaun in person is… it’s freaky as fuck. Because now, every – the week before the Olympia we pretty much stay together. I see how his body changes… by the day. It’s insane. It’s incredible. It really is.”
“Who would win peak Shaun or peak Flex Lewis? asks Jose Raymond.
“That’s a really good question. I plead the fifth,” said Walker.
“I’m going to go with Flex, and I’ll say this, I’m going with Flex because of the simple fact that they both have a lot of factors that go into it and both I can argue, I can argue Flex and I can argue Shaun. However at the end of the day if they’re both 100%, Flex is that much bigger, period,” Guy Cisternino said.
“Yeah. I will say though, Shaun almost beat Big Ramy,” added Walker.
Looking ahead to the next Mr. Olympia, Nick Walker has been open and honest about his competition. In late June, he appeared in an HD Muscle video and doubted the potential of Big Ramy, Andrew Jacked, Regan Grimes, and Samson Dauda.
Walker has publicly stated that Hadi Choopan will not successfully defend his title later this year. He believes the finals will see either himself or Derek Lunsford taking gold. Veterans of the sport have placed their bets as well. Eight-time Mr. Olympia Ronnie Coleman predicts Lunsford will become the next champion in Nov.
With the right balance of freak factor, mass, and conditioning, many believe Walker to be a future Mr. Olympia winner. Time will tell if he’s able to secure the prestigious title this year, but he’s more confident than ever as he inches closer to the show.
RELATED: Nick Walker Gets Pushback on Transformation: ‘Look How Much HGH Has Enlarged His Organs’
You can watch the full video from The Mutant and the Mouth YouTube channel below:
Published: 11 July, 2023 | 2:50 PM EDT