IFBB Professional League Men’s Open bodybuilder Nick Walker is expected to compete at the 2025 Pittsburgh Pro in Pittsburgh, PA, on Saturday, May 10. Walker, the 2021 Arnold Classic champion, seeks qualification for this year’s Mr. Olympia after missing the 2023 and 2024 editions of the Olympia due to injuries.
After working with coach Matt Jansen, Waker is now trained by Jared Feather. Walker used Feather’s guidance when he recently completed a push-day session comprised of the following:
Nick Walker’s Push Day Training
- Incline Smith Machine Bench Press
- Newtech Seated Machine Chest Press
- Standing Lateral Raise Machine
- Triceps Pressdown on Incline Bench
- Machine Preacher Curl
[Related: Warm-Ups, Recovery Times, and New Techniques — 5 Tips To Improve Muscle Gains]
Incline Smith Machine Bench Press
Walker and his training partner began with an incline press on the Smith machine. Walker lowered the bar to right below his chin, similar to a guillotine press, to target the upper pecs.
He employed slow eccentrics and a pause at the bottom of each rep. This strategy, sometimes called super-slow training, is meant to help promote hypertrophy, and studies have shown it can do just that. (1)
Newtech Seated Machine Chest Press
Walker moved on to a seated chest press machine and performed three working sets. The angle of the seat simulated a decline press, which targets the lower pecs.
Standing Lateral Raise Machine
“The Mutant” shifted focus to shoulders with a lateral raise machine to target the medial delts. He lifted the machines’ handles over his head to maximize his range of motion, which could maximize his muscle growth potential. (2) Walker told his training partner he performed 15 reps per set.
Triceps Pressdown on Incline Bench
Many bodybuilding experts consider Walker’s arms as one of his best features. Still, he devoted ample time to his triceps, including a pressdown while lying on an incline bench with a cambered bar attachment. He maintained his target reps of 15 for all four working sets.
Machine Preacher Curl
Even though biceps are typically considered a “pull” muscle, Walker performed preacher curls at the end of the session. His super-slow method was evident throughout each of his working sets.
Walker was in his second week of prep during this training session. He shared that he did no less than nine reps on any set at a current body weight of 303 pounds.
Aside from his Arnold Classic win, Walker is a two-time New York Pro champion and has placed as high as third on the Olympia stage, achieved in his most recent appearance in 2022.
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References
- Westcott, W. L., Winett, R. A., Anderson, E. S., Wojcik, J. R., Loud, R. L., Cleggett, E., & Glover, S. (2001). Effects of regular and slow speed resistance training on muscle strength. The Journal of sports medicine and physical fitness, 41(2), 154–158.
- Pallarés, J. G., Hernández-Belmonte, A., Martínez-Cava, A., Vetrovsky, T., Steffl, M., & Courel-Ibáñez, J. (2021). Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Scandinavian journal of medicine & science in sports, 31(10), 1866–1881. https://doi.org/10.1111/sms.14006
Featured Image: @nick_walker39 on Instagram
