Nick Walker, known as ‘The Mutant’ in the bodybuilding world, is steadily making his way toward an epic comeback at the 2024 Mr. Olympia. On September 2, 2024, Nick Walker opened up in a podcast about his training journey, specifically addressing how he has adjusted his hamstring workouts after suffering a serious injury last year.
As he prepares to step on the Olympia stage once again, Nick Walker revealed that deadlifts have made a return to his training routine, marking a significant moment in his recovery.
A Determined Comeback After Injury
Nick Walker’s preparation for the 2024 Mr. Olympia has been intense, especially following the setbacks he faced last year.
Just days before the 2023 Mr. Olympia competition, Walker’s dreams were shattered when he tore both his hamstring and calf.
The injury was severe, leaving him unable to walk temporarily and forcing him to withdraw from the contest.
Watching his rival, Derek Lunsford, take home the Sandow trophy was a painful experience for Walker, who had been in peak form before the injury.
Determined not to let the injury define him, Nick Walker set his sights on recovery and a strong comeback.
He bounced back earlier this year by winning his second title at the 2024 New York Pro, narrowly defeating Martin Fitzwater.
But as he prepares for the upcoming Mr. Olympia, the road has not been without its challenges.
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Adjusting Hamstring Training Post-Injury
One of the biggest challenges for Nick Walker has been reworking his hamstring training routine. After his injury, he had to be cautious and smart about how he trained his lower body to avoid any further setbacks.
In the podcast, Nick Walker shared that he started with the basics—seated and lying leg curls—before progressing to more advanced movements.
“It took me a while,” Walker admitted. “When I started to train hamstrings again after the injury, I only did lying leg curls and seated leg curl. Everyone thinks I injured it doing a stiff-legged deadlift, but that’s not at all what happened. I wasn’t even training legs when I did it.”
Despite the injury, Nick Walker has not let fear dictate his training. He explained that he didn’t want to shy away from exercises he enjoys, like deadlifts, simply because of the injury risk.
“I didn’t injure it this way,” Walker said. “I don’t even know how I did it, and I’m not going to let something in my mind take away from something I love. So, I just said fuck it.”
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Deadlifting Returns to Nick Walker’s Routine
One of the most significant revelations Nick Walker made was that deadlifts are officially back in his routine.
Before his injury, Nick Walker had avoided deadlifts, believing they might contribute to a wider waist—a concern many bodybuilders share.
However, after his injury and recovery, Nick Walker has reintroduced deadlifts into his training with a renewed perspective.
“Sometimes you just can’t forget what you used to do, and sometimes you just have to have fun with it and do it,” Walker said. “Deadlifting was always one of my favorite exercises, and just to get back under a bar like that, it feels good.”
Nick Walker explained that while some exercises, like stiff-legged deadlifts, might pose more of a risk for hamstring injuries, he feels confident in performing regular deadlifts again.
“In my opinion, a stiff-legged deadlift is a lot more dangerous for the hamstrings than an actual direct deadlift,” Walker said, emphasizing that he’s more comfortable with traditional deadlifts as part of his routine.
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Training Smarter for Mr. Olympia 2024
As Nick Walker prepares for the 2024 Mr. Olympia, he has made it clear that his training isn’t just about pushing through the pain—it’s about being smart and strategic.
While some critics have pointed out that Nick Walker’s waist appeared wider at his last competition, Walker revealed that he believes this was due to digestive issues rather than structural changes to his physique.
“I honestly feel probably better,” Walker shared. “I’m still relatively heavy and a lot leaner at this weight. I was 271 [pounds] this morning. And I do feel like my waist is a lot tighter than what it was at New York.”
He went on to explain that after the New York Pro, he made changes to his diet that helped resolve his digestive problems, leading to an improved look for his upcoming competitions.
“I did have digestion problems a little bit in New York,” Walker said. “I don’t know if that was from a combination of some orals, some food sources that I was having at the time, because after the show, literally as soon as the show was done, I eliminated a lot of stuff and my stomach was completely fine.”
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The Competition Ahead
Nick Walker’s journey to the 2024 Mr. Olympia will not be easy. He will face stiff competition, including reigning Mr. Olympia Derek Lunsford and bodybuilding veteran Hadi Choopan, who has been on a winning streak this year.
Samson Dauda, another top contender, has also been training hard and will be looking to make a strong statement on stage.
Walker, however, remains focused on bringing his best package to the stage.
With deadlifts back in his routine, improved waist control, and a renewed mindset, Nick Walker is confident he can rise to the occasion and challenge the best in the world.
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Conclusion: Walker’s Determination Shines Through
Nick Walker’s journey toward the 2024 Mr. Olympia is a testament to his determination and resilience. Despite a devastating injury that sidelined him last year, Walker has worked tirelessly to recover and come back stronger than ever.
With deadlifts back in his routine and a smarter approach to training, Walker is setting his sights on the Sandow trophy.
As he prepares for the biggest competition of the year, the bodybuilding world eagerly awaits to see if Nick Walker can secure his place among the sport’s elite.
The 2024 Mr. Olympia is shaping up to be one of the most competitive events in recent history, and Nick Walker’s comeback story will be one of the most anticipated narratives to unfold on stage.