Bodybuilders Nick Walker and Brett Wilkin Dominate a Quad-centric Workout

The Men's Open competitors performed a heavy, high-volume leg session as part of Walker's Olympia prep.

2021 Arnold Classic champion Nick Walker aims to dethrone two-time reigning Mr. Olympia champion Mamdouh “Big Ramy” Elssbiay at the 2022 Olympia. Walker is qualified per his fifth-place finish at his Olympia debut in 2021. Part of his prep to score the Sandow trophy is leg training with fellow Men’s Open bodybuilder Brett Wilkin.

Walker and Wilkin’s programming is similar, and they were happy to get together to encourage each other past their perceived limits.

We are going to push each other to the max.

A video of their recent quad-focused workout was published on Walker’s YouTube channel on Sept. 7, 2022, as the eighth episode in Walker’s “Olympia Prep” series. Check it out below:

[Related: Bodybuilder Hunter Labrada On the Differences Between Enhanced and Natural Training]

Thigh Adduction & Lying Leg Curls

Walker and Wilkin started the workout with a thorough warm-up on the thigh adduction machine for the inner thighs, glutes, and hips. It also helped loosen their joints and open up their hips for the forthcoming compound movements. Next, Walker and Wilkin got to work with lying leg curls for several high-rep sets, squeezing at the top of each rep.

Leg Press

The leg press was first Walker — a favorite of his for quad development. Walker’s bulging veins were a visual sign that he gained quite a bit of muscle in his lower body during his off-season, with much help from the leg press. He worked his way up to 10 45-pound weight plates on each side. Wilkin matched in, and they took sets to failure.

The two bodybuilders were conscious of moving through their full ranges of motion, even on heavier sets. Walker is known for going about his workouts based on feel, ensuring he feels the stimulation in his target muscles throughout each rep.

 
 
 
 
 
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Pendulum Squats

Next up was the pendulum squat. Walker focused on performing the movement hands-free to maintain his center of gravity and keep all the tension on his working muscles. Each bodybuilder worked their way up to a 45-pound plate and a quarter (a 25-pound plate) on each side, strongly emphasizing form and tempo.

Extended time under tension was the name of the game, which left Wilkin and Walker drenched in sweat. Both Walker and Wilkin finished with a multiple drop set.

V Squats & Leg Extensions

For their final heavy compound movement, Walker and Wilkin performed a secondary squat movement, the V Squat. Similar to the pendulum with a different line of pull, they are performed on a platform, but unlike a barbell squat, there is less tension on joints as more load is placed on the working muscles — an effective quad builder.

 

 
 
 
 
 
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[Related: How 6-Time Mr. Olympia Dorian Yates Earned His Nickname “The Shadow”]

With some gas left in the tank, Walker and Wilkin performed leg extensions as a quad-isolation movement. Both bodybuilders’ legs were shaking after the first set. “Through the ceiling, through the ceiling,” Wilkin said to Walker as Walker pumped away at his leg extensions.

Walker and Wilkin’s Leg Workout

  • Thigh Adduction 
  • Lying Leg Curls 
  • Leg Press
  • Pendulum Squats
  • V Squats
  • Leg Extensions 

Wilkin suggested the workout with Walker was long overdue as they’d been trying to get training together again sometime. At the time of the video’s publication, Walker was 15 weeks out from the 2022 Olympia. Wilkin will compete at the 2022 Romania in 10 weeks on Nov. 12-13, 2022.

Featured Image: @nick_walker39 on Instagram