Nick Walker conquers chest training with strength trainer Brandon Long
Nick Walker, fifth at Olympia 2021, was joined by bodybuilding coach Brandon Long on Walker’s YouTube channel on July 30, 2022. The video featured the first episode of Walker’s new “Olympia Prep Series”, which will follow the training and day-to-day preparation before the 2022 Mr. Olympia in Las Vegas, NV, from December 16-18, 2022.
In the first episode of Walker’s “Olympia Prep Series,” he and Long team up for a chest, deltoids, and triceps workout. Check out the upper body workout below, followed by a detailed workout breakdown:
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Nick Walker Chest, Delt and Triceps Workout
Below are the exercises Walker did during his upper body workout:
Pec Deck & Incline Dumbbell Press
The first move in Walker and Long’s workout is the pec deck flye to warm up the joints and get their blood pumping to the chest for the heavier moves to come. Walker, the pec bridge machine, provides a good warm-up and pump, although it can also be used for hypertrophy purposes. After several sets of work, Walker and Long perform sets of drops to near failure. The stack isn’t enough for “The Mutant” because he adds a 45-pound plate to it.
I like to start with a volley, get a good stretch, good contraction – really pumps up the chest for the heavier compound movements, as well as preventing injury.
The first compound movement in Walker’s workout is the incline dumbbell press, on which Walker works up to 165-pound dumbbells. Walker is a big fan of dumbbell press-ups because they ensure even muscle development on each side of the body, leading to an overall chest in his opinion.
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incline press machine
The second compound working movement in Walker and Long’s workout is an incline plate press. The machine they use has the ability to add resistance to the top, middle, and bottom portions of the movement to hit each set of muscle fibers differently. Walker and Long progress to two 45-pound weight plates on the middle sleeves, a 25-pound plate on the upper sleeves, and another 45-pound plate on the lower sleeves. They hit a working set followed by a pullback set.
Cable Side Laterals & Flat Chest Press
Moving to the shoulders to give the chest some rest, Walker and Long hit the lateral sides of the cable behind the back. This shoulder movement helps work the deltoids in the stretched position, which helps build lifted shoulders.
It hits my hamstring, it’s like extra resistance.
Back on the chest, Walker and Long head to a flat plate chest press. Saving heavier compound movements for the end of a workout can make them more effective by pre-exhausting the muscle. Their last set was a drop-set to finish their chests.
Rope Pushdowns and Seated Triceps Machine
Moving on to the triceps, Walker and Long hit the pushdowns using straps instead of a rope to put more emphasis on the triceps. Tricep pushups are a great move to not only warm up the triceps, but also build the thickness of the horseshoe look that is desirable in the sideways triceps pose.
The second triceps move and final exercise of the day was the seated plate dip machine. Using a seated machine allows Walker and Long to add extra load without needing to stabilize like they would in a standard dip.
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Looking towards Olympus
Walker technically started prep the week before meeting Long, but caught a stomach bug that delayed his schedule. Walker is scheduled to compete in the 2022 Mr. Olympia competition from December 16-18, 2022 in Las Vegas, NV. His fifth-place finish on his Olympia debut in 2021 secured his spot for 2022. We’ll see if, during this run of Olympia prep, Walker does enough to satisfy the 2022 Mr. Olympia judges to the point that they award the title of Mr. Olympia. on two-time reigning Mr. Olympia champion Mamdouh “Big Ramy” Elssbiay.
Featured Image: @nick_walker39 on Instagram