Nick Walker is an American skilled bodybuilder that competes within the Open division of the IFBB Professional League. He earned his IFBB Professional card with a win on the 2020 NPC North American Championships. He has competed at 4 professional exhibits in his profession thus far and has by no means completed outdoors of the highest 5. After making his professional debut with a fourth-place end on the 2020 Chicago Professional, Walker went on to win the 2021 New York Professional. The Mutant made his Arnold Traditional debut the identical 12 months and emerged victorious on the world’s second most prestigious bodybuilding competitors. The 2021 NY Professional win earned Walker a direct qualification to the 2021 Olympia, the place he completed fifth.
He took time without work after a busy aggressive schedule in 2021 and targeted his energies on making features after the 2021 Olympia wrapped up. The Mutant will subsequent be seen in his posing trunks on the 2022 Olympia. He began his competitors prep for the Superbowl of bodybuilding in August. Just lately, he went by means of a again exercise beneath coach Dominick Brandon Mutascio’s, aka Dom SuperSliced’s, aka Dom’s, steerage as part of his competitors prep. The video of this session was uploaded on his YouTube channel.
Nick Walker’s Again Exercise
Single-arm lat pull-down on a plate-loaded machine
Walker began the again exercise with single-arm lat pull-downs to work the latissimus dorsi (lats). It’s a massive muscle that helps with completely different pulling actions and is accountable for the right V-taper. The lat pull-down is a compound overhead pulling motion that recruits a number of muscle mass, together with arms, shoulders, core, chest, and lats.
Since this was the primary train of the coaching session, Walker carried out a couple of units of this motion with reasonable weights and moved on to the following train.
“I didn’t wish to go too heavy. Simply needed to focus extra on the stretch and contraction,” Walker stated afterward.
Single-arm seated row on a plate-loaded machine
This was the second train in Walker’s again routine. Seated rows primarily goal the higher again. It may be a go-to possibility for individuals trying to enhance their again thickness and posture. The Mutant carried out this carry unilaterally and bought a couple of units of seated rows with the rest-pause methodology.
Seated row on the Prime plate-loaded machine
Walker subsequent took to seated rows on the Prime plate-loaded machine. This machine affords completely different variations and permits the consumer to control the resistance profile to focus on completely different areas inside the train motion.
The Mutant adjusted the machine to extend its resistance within the eccentric section of the motion. Walker carried out a triple drop set of seated rows with this setting and moved on to the following train.
Rack pull
This deadlift variation was the following train on Walker’s again day agenda. Rack pulls are a full-body compound motion that recruits a majority of muscle mass within the higher and decrease physique. Whereas conventional deadlifts require lifting the load off the bottom, an influence rack elevates the beginning place to simply under knee stage within the rack pull.
Walker labored with heavy weights for this train and did the highest set of eight reps with 4 and a half plates on both aspect of the bar. The Mutant maintained a six to eight rep vary for the remainder of the units.
Straight-arm cable pull-down
Walker subsequent took to the straight-arm cable pull-down. As soon as once more, the lats are the primary goal muscle mass on this train. Nonetheless, it additionally recruits the triceps, posterior deltoids, and teres main muscle mass. The 28-year-old carried out three working units of this train utilizing a rope attachment and took to the ultimate train of the day.
Shut-grip seated row
The shut grip seated row utilizing D-bar handles served because the finisher to Walker’s again exercise. The Mutant employed the FST-7 (Fascia Power Coaching) coaching precept for this train. The coaching precept is the brainchild of the famed bodybuilding coach Hany Rambod. The seven within the identify refers back to the variety of units to be carried out for an train. Nonetheless, Walker carried out 4 to 5 units of the train with a 15-second relaxation between units. He then wrapped up the coaching session.
Nick Walker Again Exercise
Total, the exercise included:
Walker believes he will get extra dialed in and targeted because the competitors day approaches. It helps him increase his work depth. His sport plan for the 2022 Olympia is to indicate up in the very best form and shock the world with the outcomes.
“I believe that’s what I’ve carried out my complete profession and I believe that’s what separates me from the remainder. Being very obsessed, very OCD with sure issues, being locked in when it’s time time to be… That’s what bought me so far as I’m, blocking out negativity, any BS I must and simply work my ass off and shock the world like I at all times do. That’s the sport plan for this 12 months,” Nick Walker stated.
Nonetheless, Walker is conscious that, with its stacked roster, the 2022 Mr. Olympia will most likely be essentially the most aggressive battle for years to come back. Wanting on the rigorous work all of the rivals are placing in, it’s onerous to say who will take residence the coveted Sandow when Olympia returns to its residence in Las Vegas on Dec. 15.
You may watch the complete exercise video right here, courtesy of Nick Walker’s YouTube channel: