Written by Andy Carnegie, NASM
Nick Walker and Kamal Elgargni (Images via Nick Walker/YouTube/Instagram)
Bodybuilders Nick Walker and Kamal Elgargni recently teamed up for a holistic back day workout. After taking the year off from competition to improve his physique, Walker recently began his 2022 Olympia prep. The event will take place from Dec. 15 to 18 in Las Vegas, NV. Noted for his astounding victories at the 2021 New York Pro and 2021 Arnold Classic, The Mutant has quickly emerged as a force to be reckoned with in the IFBB Pro League Open division. He will attempt to improve his standing at the 2022 Olympia from last year’s fifth-place finish.
On the other hand, the 50-year-old Libyan-British bodybuilder is one of the frontrunners in his respective division and could be a problem for the reigning champion Derek Lunsford if he decides to defend his title later this year at the Olympia.
The 2019 212 Olympia winner grabbed a lot of eyeballs recently when he decided to compete in the Open Pro division this year. Remarkably, the 50-year-old placed second in his Open division debut at the 2022 Tampa Pro and secured fourth place at the Texas Pro shortly after. He is gearing for a better showing at his next show—the Ronnie Coleman Classic.
The bodybuilder duo went through the back workout on Aug. 22, and the video of this session was uploaded on Nick Walker’s YouTube channel.
A post shared by Jon Trevor (@jontrevormedia)
One of the noticeable differences in this training session was the emphasis on plate-loaded machines instead of pin-loaded machines. Pin-loaded (selectorized) machines are space-efficient and provide the same benefits as plate-loaded machines. However, professional and advanced stage bodybuilders usually outgrow the maximum weight limit on these machines.
On the other hand, plate-loaded machines are difficult to outgrow as a large number of weight plates can be added to them. This could be one of the reasons why Walker and Elgargni chose them over selectorized machines in this workout.
Walker and Elgargni started their back workout with this compound movement. It is one of the most prominent overhead pulling exercises as it activates your back, shoulder, and arm muscles.
While speaking about the Mutant’s work ethic, the 50-year-old said:
“With this training and this focus, Nick Walker’s going to bring his best version ever this year. It’s because he wants to, and he has a powerful, strong mindset. He’s gonna do it,” Elgargni said.
Following the single-arm lat pull-down, the bodybuilder duo performed the bent-over dumbbell row to build muscle and strength. While it was Walker’s idea to incorporate this movement in the session, he jokingly admitted that he should have avoided the exercise on this particular day.
“It was my idea to do the dumbbell rows. I sadly wish we didn’t do it. Because after the dumbbell rows, I was pretty much fried…” The Mutant said.
A post shared by Nick "the Mutant" Walker (@nick_walker39)
Walker and Elgargni next performed seated rows on the plate-loaded machine. They performed three sets each at a slow and steady pace.
Both competitors incorporated the progressive overload principle while performing the rack pull, increasing weight with each set. Elgargni finished the exercise with three sets, while The Mutant went ahead and performed an extra set to feel the burn.
A post shared by Nick "the Mutant" Walker (@nick_walker39)
This superset served as the finisher for Walker and Elgargni’s back workout. Supersets are an efficient way to do more work in a short period. Also, it results in an overall increased aerobic intensity due to short rest periods between sets. Neither man revealed the exact number of sets and rep range for this superset.
A post shared by Kamal Elgargni (@ifbb_pro_kamal_elgargni)
With the 2022 Olympia 16 weeks away, Elgargni and Walker are working towards the same goal but in different divisions.
Walker will go up against experienced veterans like the reigning champion Mamdouh ‘Big Ramy’ Elssbiay, Brandon Curry, and young gun Hunter Labrada to realize his dream of becoming Mr. Olympia. Elgargni—who has been there and done that—needs to fend off young and hungry lions like the reigning 212 Olympia champion Derek Lunsford and former champ Shaun Clarida. With all said and done, both Walker and Elgargni are giving their absolute best to turn the tables in December.
You can watch the back workout video here, courtesy of Nick Walker’s personal YouTube channel:
Andy earned a Master's degree in Exercise Science. He is a Certified Strength and Conditioning Specialist. Andy has a wealth of experience in this field. He currently writes articles for multiple Fitness and Bodybuilding blogs, conducts live interviews, and creates pre- and post-event copy.
Bodybuilder Shaun Clarida is an IFBB Pro bodybuilder competing in the 212 and Open divisions. Winning the Olympia 212 title in...
Bodybuilding legend Phil Heath is one of the most decorated champions in the history of the sport. In a recent...
Bodybuilding coach Hany Rambod is responsible for coaching some of the greatest athletes to emerge in the sport. In a...
Bodybuilder Petar Klancir is one of the hottest rising stars in the Men’s Open division but has faced many road...
As one of the most visible ambassadors of the sport, Jay Cutler's eye for talent is among the best. In...
Your email address will not be published. Required fields are marked *
At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more. Email: sm(at)fitnessvolt.com Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.
© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.