Top Men’s Open star Nick Walker and Men’s Physique standout Kyron Holden joined exercise scientist Dr. Mike Israetel for an enlightening workout. Taking to YouTube, Israetel guided Walker and Holden through an intense leg day, offering tips to maximize gains.
Dr. Mike Israetel is a respected sports physiologist who boasts a deep understanding of the human body and exercise. Blending science into his workouts, Dr. Israetel showed Holden and Walker how he structures his leg days.
Nick Walker and Kyron Holden Join Exercise Scientist To Blast Their Legs
Find the workout below:
- 45-Degree Back Raise
- Dumbbell Stiff-Leg Deadlift
- Hack Squat
- Machine Split Squat
45-Degree Back Raise
To begin, Dr. Mike Israetel offers Kyron Holden instructions on how to approach the 45-degree back raise, emphasizing that the bend should come from the hips, not from the rounding of the back.
Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!
“You’re going to want to put your feet all the way back into here otherwise they start slipping, all this weird shit. And, unlike many other hamstring hinging exercises, it’s totally fine to get your knees completely locked out but when you bend, you want the bend to come from the hips and not from the rounding of the back.”
Israetel specifies that the back should be completely locked in with the stomach pointed out for the entirety of this movement.
“Your back is going to be completely locked in and you’re going to bend with your tummy pointed out the entire time, chest up the whole time. You’re going to get deep, deep, deep, deep, come up for a second, and control that slow eccentric and come all the way out.”
Dumbbell Stiff-Leg Deadlift
While legs were the focal point of this workout, Dr. Israetel explained why dumbbell stiff-legged deadlifts also grow the spinal erectors.
“If you have a belt, without a belt, your core and your back have to be the thing that supports you. We are not trying to take stress off the lower back, we are trying to arch that lower back so much that it takes the stress. Downside, it’s going to feel like holy fuc**ng shit my back. Upside, it’s going to build your spinal erectors,” said exercise scientist Dr. Mike Israetel.
When performing reps, Israetel told Walker and Holden that it’s best to push the chest up as high as possible.
“This will help lower back development like crazy,” said Israetel. “Focus on pushing your chest up as high as you can, pushing your stomach out as much as you can, and getting the small of your back as arched as possible. It’s not an athletic feeling position. Then, you’re going to be pushing your butt back while you keep your chest up.”
Hack Squat
To enhance the range of motion on the hack squat, Dr. Israetel placed blocks above Kyron Holden’s shoulders.
“Folks, the Arsenal hack squat is a great machine,” said Israetel. “One of the slight downsides is that it doesn’t accommodate for a full range of motion at the bottom so we’re going to give Kyron these blocks, he’s going to put them between his shoulders and the pads, it’s going to extend his range of motion by about nine inches.”
Bulgarian Split Squat
Thanks to Walker’s suggestion, Israetel decided to push Holden through some Bulgarian split squats before ending the session.
“We’re going to get a platform out here to get that front-foot elevated deficit. There’s a back foot that lets you slide really easy so it’s a Bulgarian sort of modified front-foot elevated lunge.”
Nick Walker is one of bodybuilding’s biggest stars. He sports freak factor in spades, having already found success at a high level. In addition to winning the 2021 Arnold Classic, Walker last competed at the 2023 Mr. Olympia show where he took third place.
Meanwhile, Holden remains a dangerous threat in the Men’s Physique landscape. He turned heads last year after besting the then-Men’s Physique Olympia Erin Banks at the 2023 Legion Sports Fest Pro. Although he placed seventh at the 2023 Olympia, Holden continues to train with a chip on his shoulder, eager for his next competition.
Having faced criticisms regarding his leg volume in the past, Walker intends to make a statement for his return at the 2024 New York Pro on May 18. Thanks to Dr. Israetel’s guidance, Kyron Holden also hopes to leave a lasting impression in the near future.
RELATED: Exercise Scientist Reveals If You Need Carbs During a Workout
You can watch the full video from the Renaissance Periodization YouTube channel below:
You can also follow us on Twitter, Facebook, Instagram, and
YouTube for even more content.
