💪 Nick Walker’s 4 Chest Training Tips

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Here’s what we have for you: 

• Four chest training tips from Nick Walker

• The four must-do leg exercises for serious gains

• The most nutrient-dense foods to reach your health and fitness goals

BODYBUILDING 

More Chest Growth

The pecs are a high-profile target for pretty much every gym-goer. (It’s why you probably can’t find an open bench on Mondays at the gym.) However, if you're seeking alternatives to bench presses for chest growth or want to optimize that move for maximum effectiveness, Men’s Open bodybuilder Nick Walker has four essential techniques to enhance your chest day routine.

“The Mutant” recommends employing slow-rep tempos, customizing your routine to what suits you best, emphasizing form, and avoiding excessive warm-ups. For example, Walker focuses on slow negatives when using the plate-loaded incline press. He also selects chest exercises that he enjoys to maximize his chest development. Learn how to incorporate these four training tips into your chest day for max pec development. 

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It is an annual research initiative that uses optimized run training to help runners reach their true potential.

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Qualified participants also receive 2 free months of run training.

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TRAINING 

4 Leg Killers

While they might not be the "show muscles," the lower body plays a pivotal role in athletic performance and gym progress. The hamstrings and quadriceps form the core of your thigh muscles and are essential for building strength.

According to renowned bodybuilding coach Joe Bennett, only four exercises are necessary to develop thicker thighs effectively. These exercises include the pendulum squat and involve using specific machines. Bennett advises adhering to several fundamental training principles to maximize their effectiveness. 

These include limiting warm-up sets to four to six repetitions, tailoring your training volume and intensity to your unique recovery abilities and objectives, avoiding training to failure when focusing on hypertrophy, and ensuring variety in your workouts to prevent burnout. Master these four exercises below, along with Bennett's strategic insights on their execution.

NUTRITION 

Superhuman Fuel 

No supplement, regardless of its effectiveness, can substitute the nutritional value of whole foods. Aimed at muscle growth, recovery, weight loss, or general health, most of your caloric intake should be derived from whole foods to achieve optimal health. Our expert nutritionist has carefully curated a comprehensive list of high-quality, nutrient-rich foods to enhance your diet, ensuring you remain full, energized, and healthy. These selections offer a well-rounded mix of macronutrients, micronutrients, and vital nutrients your body needs.

Among the recommended foods are salmon, nuts, berries, and eggs, all renowned for their high content of essential nutrients such as vitamins, minerals, carbohydrates, proteins, and healthy fats without adding excessive calories. Incorporate these items into your next grocery list to ensure a nutrient-dense diet that protects against chronic diseases like heart disease, hypertension, diabetes, and obesity.

THE DROP SET 

Rack ‘Em Up

• Four-time Mr. Olympia Jay Cutler reflected on his epic quad stomp at the 2009 Olympia. Read what he had to say about this iconic pose that is forever etched in Olympia history. 

• 2023 Classic Physique Olympia runner-up Ramon Rocha Queiroz showcased his back workout with seven-time 212 Olympia champ “Flex” Lewis. See the back training he’s doing to give CBum a run for his money at the 2024 Olympia. 

• Rack pulls enhance back strength and trap size. Learn how this partial deadlift movement is critical for an optimal deadlift lockout.