Seven-time Men’s Physique Olympia contender Kyron Holden and 2022 Mr. Olympia bronze medalist Nick Walker teamed up to train under the guidance of Dr. Israetel to sculpt formidable legs.
Holden struggles to engage his hamstrings and seeks improvement through this specialized training session via the following workout:
Walker’s and Holden’s Leg Workout
45-Degree Back Raise
Machine Split Squat
Dive into the intense leg workout below:
[Related: How 2024 Arnold Classic Champion Wesley Vissers Trains For the Pump]
45-Degree Back Raise
Holden begins training with a bodyweight back raise to target his hamstrings. Dr. Israetel recommends maintaining a straight back, projecting the chest forward, and hinging at the hips. Protruding the stomach can help further engage the hamstrings.
“You’ll notice that if you just bend, the same sh*t happens,” Dr. Israetel said. “That’s cool, but if you bend with that tummy out [with a] big chest the whole time, you’ll get a crapload of tension in your hamstrings.”
Kyron Holden performs two sets, incorporating bottom-end (lengthened) partials in the final set. A European Journal of Sport Science study indicates that performing partials in the lengthened position benefits muscle growth. (1)
Dumbbell Stiff-Leg Deadlift
Dr. Israetel guides Holden through dumbbell stiff-legged deadlifts, explaining that a weightlifting belt can alleviate stress on the lower back. The core and back compensate without a belt to provide necessary support.
Dr. Israetel carefully instructs Holden on the proper form to ensure effectiveness and safety during the deadlift.
“Focus on pushing your chest as high [and] your stomach out as much as you can, getting the small of your back as arched as possible,” says Israetel. “It’s not an athletic position. You’re pushing your butt back while keeping your chest up.”
Hack Squat
Holden begins his quad-biased training with the hack squat, which Dr. Israetel notes limits range of motion. They strategically place two blocks on Holden’s shoulders, extending his range by at least nine inches. Dr. Israetel recommends a one-second pause at the lowest point of the squat
Walker takes his turn after completing hip presses. Dr. Israetel advises slowing down at the bottom of each repetition, a technique underscored by a study in the Journal of Sports Medicine and Physical Fitness, which found that slower repetitions significantly increase muscle strength. (2)
Machine Split Squat
Walker recommends Holden incorporate split squats into his routine. Following this advice, Holden does them where Dr. Israetel, who enhances the exercise by elevating the front foot, thereby expanding the range of motion.
Dr. Israetel clarifies that this modification transforms the exercise into a Bulgarian-style elevated split squat. Holden uses a PVC pipe to support stability and completes 12 repetitions for each leg.
Competing to Qualify
Holden must enter and win an IFBB pro show before the Sept. 15, 2024, to qualify for the 2024 Olympia. Walker must do the same and has his sights set on the 2024 New York Pro, a contest he won in 2021.
References
Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250–1260. https://doi.org/10.1080/17461391.2021.1927199
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.
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