Nick Walker, widely known as “The Mutant,” is embarking on a journey of redemption in 2024 after facing a hamstring tear setback that kept him out of the competitive arena.
In a recent YouTube video, Nick Walker shares his first official leg day since the injury, providing insights into his recovery process, training approach, and aspirations for the upcoming season.
The Background: Nick Walker’s Rise and Setback
Nick Walker burst onto the bodybuilding scene with remarkable speed, claiming the 2021 Arnold Classic title and making a lasting impression in his Mr. Olympia debut, securing the fifth spot in 2021.
His disciplined approach to mass building during the off-season paid dividends as he clinched third place in the 2022 Mr. Olympia, standing tall alongside giants like Derek Lunsford and Hadi Choopan.
However, the 2023 Arnold Classic presented a different narrative. Nick Walker, facing the world’s best on short notice, lost to Samson Dauda in the finals.
Just before his anticipated showcase at the Mr. Olympia, a hamstring and calf tear threw a wrench into his plans, dashing his hopes of competing.
The Comeback Trail: Nick Walker’s Off-Season Leg Day
Undeterred by the setback, Nick Walker is determined to reclaim his spot among the elite in bodybuilding.
Returning to Flex Lewis‘ Dragon’s Lair Gym for his off-season leg day, Nick Walker acknowledges the cautious approach needed to navigate his recovery successfully.
“Again back at Dragon’s. This is where I train now for good but today we will be filming legs. It’ll be my first official leg day since I tore, my hamstring. So I have been able to train it little by little periodically throughout this whole thing.” – Nick Walker.
The Leg Day Routine: Crafting a Comeback
Listed below are the exercises featured in Nick Walker’s off-season leg day, demonstrating a meticulous blend of caution and intensity:
- Machine Seated Hip Press
- Machine Power Squat
- Machine Leg Extension
- Machine Lying Leg Curl
- Seated Leg Curl
- Stiff-Leg Deadlift
- Machine Hip Abduction
- Cyclist Squat
- Machine Hip Adduction
Nick Walker emphasizes longer rest periods and lighter weights, tailoring his training sessions to accommodate his injuries while ensuring effective stimulation of the targeted muscle groups.
The 777 Method: A Strategic Approach
Nick Walker introduces the “777 method,” a calculated approach to his training.
This method involves performing seven reps in the regular range, seven at the starting point for increased difficulty in the stretch, and seven at the top for heightened intensity in the squeeze position.
This strategic approach reflects Nick Walker’s commitment to smart and progressive training.
“I’m going to take a little bit of a longer rest period here. We’re going to do a lighter weight and we are going to do what I like to call my 777 method since this loads in all different patterns, we’re going to do seven in the regular, seven at the starting point of it makes it harder in the stretch, and seven at the top which makes it harder in the squeeze position. One set of that should pretty much be golden.” – Nick Walker.
Delicate Phases: Nick Walker’s De-load Approach
Acknowledging the need for caution, Nick Walker mentions being in a ‘de-load’ phase. Despite his inclination to push harder, he emphasizes the importance of being intelligent about recovery.
“I’m feeling pretty good. So I suck at deloads like I’d keep going. I’m going to be smart. I’m going to call it.” – Nick Walker
Conclusion: Navigating the Road Ahead
Nick Walker concludes his leg day by focusing on specific exercises tailored to his recovery phase.
As he strategically incorporates movements like lying leg curls, hip abduction, and knee flexion, it’s evident that every step in his training is a thoughtful stride toward a full comeback.
Given that Nick Walker couldn’t secure a top-three spot at the last Mr. Olympia, his qualification for the 2024 event rests on winning a Pro show or receiving a special invite.
As he carefully treads the path of recovery, Nick Walker’s resilience and dedication to his craft serve as a testament to the indomitable spirit of a bodybuilder on a quest for redemption.
The echoes of weights clanging at Dragon’s Lair Gym symbolize not just a leg day but a symbolic step towards a triumphant return to the competitive stage.