Open division bodybuilder Nick Walker is among the hottest rivals within the sport at present and he not too long ago shared his chest and biceps exercise following the 2021 Olympia.
Incomes his Professional card simply final yr, the 27-year-old has already won the prestigious Arnold Classic competitors and placed fifth in his first Mr. Olympia contest (The most important bodybuilding and health occasion on the planet), all in 2021.
Walker’s “assured, not cocky” perspective is shortly setting the younger New Jersey native up for an illustrious profession. However his physique additionally does lots of the speaking and it had higher, with a nickname like “The Mutant”.
Nick lives and trains in Florida and the next exercise occurred on the Revive Health club in Stuart, Fl.
Let’s see what this mass monster does to construct his higher physique.
Earlier than The Exercise
Earlier than Nick Walker takes on a grueling chest and arms session, he preps an Intra-workout shake of which he drinks throughout coaching.
It consists of 20 grams of Uncooked model EAAS (essential amino acids), one serving of Uncooked Pump (pumps, hydration, and nutrient supply), and one scoop of Uncooked Intra (hydration and vitality).
This concoction, in fact, helps him to get by means of his gymnasium routines and is simply all-around useful for his development.
Chest and Arms Coaching
Nick has a number of the greatest arms genetics within the recreation and his spectacular weapons come naturally. His chest, nevertheless, is admittedly considerably of a weak level. That’s normally the way it goes although, manytimes you’ll see somebody with nice arms and an underwhelming chest or vice versa.
On this case, bodybuilders must focus a bit extra on these lower than nice areas to deliver them up as greatest they’ll.
That is what The Mutant does to hammer his pecs for progress.
- Hammer Power incline chest press
- Decline Hammer Power chest press
- Incline dumbbell press w/ pause on the backside
- Seated cable fly
Nick began off along with his favourite chest machine, the Hammer Power press. He chooses the incline variation first to actually emphasize the upper chest muscles.
Working as much as 4 plates for 9-10 reps, Nick is understood for utilizing strict kind and whereas he might’ve in all probability loaded on extra plates, the burden bought heavy actual fast as he mentioned within the video. But it surely was greater than he did final time.
The following train, decline Hammer Power, is meant to emphasise the lower chest space, additionally referred to as the sternal head.
Nick really prefers the decline press over the flat chest press.
“I desire decline over flat, that’s simply me. Supposedly rumor has it decline helps even hit the higher.”
Research are considerably combined concerning utilizing a particular bench angle to emphasise sections of the chest.
However there’s some analysis that’s proven the incline press to emphasise the higher chest space at sure factors throughout the press, whereas a decline angle has been proven to stimulate the decrease chest extra (1).
For the third chest motion, Nick grabbed the dumbbells and headed to the incline bench. However as a substitute of simply pumping out reps, he paused on the backside every time to maintain pressure on his chest muscular tissues earlier than exploding the burden up.
This might be useful for hypertrophy however is unquestionably a superb approach for constructing energy.
The final train was the seated cable fly. This motion is among the greatest for actually stretching and squeezing the pec fibers. Whereas Walker didn’t really say this, the chest muscular tissues do operate to adduct the arm (deliver it towards the middle of the physique).
Taking muscular tissues by means of their full, pure vary of movement and utilizing varied angles and actions is advisable for maximizing muscle activation and improvement.
Cable/machine flyes are the most effective methods to perform this for the chest muscular tissues.
The objective right here for Nick was to get a pleasant chest pump with 5 units of 10-12 reps.
- Single-grip cable curls
- Machine preacher curl
For those who’ve seen any of Nick Walker’s arm coaching exercises, you in all probability know that cable curls are one in all his absolute favourite biceps workout routines.
He makes use of KAZ handles from Prime Health which have a tapered design, in contrast to the usual single-grip cable attachments. In his expertise, the extra ergonomic grip eliminates any elbow or forearm ache and permits him to really feel the motion solely in his biceps.
One other biceps train that Nick does rather a lot is 21s. Whereas he says you are able to do them in many various methods and that is true, he prefers to do seven reps for the highest half first adopted by seven full reps after which seven decrease half reps.
Nick completed off his biceps with the machine preacher curl. The objective for this train was much like that of the seated cable fly that he completed off the chest routine with.
The intention was to do 5-6 units of 10-12 reps with shorter, 30-second relaxation intervals in between units. This train is superior for actually stretching out the biceps and getting a sleeve-splitting pump going.
Ending Off With Calves
You’ll typically see Walker add in an train for a muscle group not specified, like abs or calves. On this case, he completed off the exercise with standing calf raises accomplished for 4-5 units of 15-20 reps.
At one level throughout the session, Nick instructed his brother Lou (Walker) that his coach Matt Jansen mentioned his calves are too small, and that he wants to coach them extra typically.
That’s a Wrap!
“I went fairly heavy at present, energy is coming again slowly however certainly,” Nick mentioned after the exercise.
He’s not attempting to get too loopy with the burden simply but seeing as he simply competed on the Olympia earlier this month. Proper now the objective is to ease again into extra intense coaching and simply have enjoyable with it.
What’s subsequent for Nick “The Mutant” Walker?
As Nick defined within the video, he and his brother Lou will probably be of their residence of New Jersey for 2 weeks however they’ll even be filming some coaching content material up there.
Learn Nick Walker’s biography here.