IFBB Pro Nick Walker sat down to discuss what he believes are the 10 best exercises to build muscle.
Pro Bodybuilder, Nick Walker is one of the top Men’s Open competitors in the world today. He has built insane size and balance in his physique thanks to many hours in the gym. Walker has been a pro bodybuilder since 2020, winning the 2021 Arnold Classic. After a top-five Mr. Olympia debut in 2021, Walker made it to the top three last year and is strongly preparing for Olympia in November. He finished as the runner-up in the 2023 Arnold Classic, second to only Samson Dauda. In a recent YouTube video, Nick Walker broke down his top 10 exercises needed to build muscle.
On Thursday, Walker took to social media to make a similar video to Chris Bumstead. The four-time Classic Physique Olympia champ shared his top muscle-building exercises so Walker decided to take on the same project.
“After watching the lates C Bum YouTube video of the 10 exercises he thinks everybody builder needs, I figured I’d chime in and talk about the 10 I think every bodybuilder needs.”
Nick Walker’s Top 10 Muscle-Building Exercises
Nick Walker dove right in to discuss the top muscle-building exercises be believes that bodybuilders need. Below, checkout the complete list, along with comments from Walker himself:
- Incline Dumbbell Press
- Smith Squat
- Cable Curls
- Pull-Ups
- Push-Ups
- Romanian Deadlifts
- Leg Press
- Barbell Rows
- Rope Pushdowns
- Seated Hamstring Curl
Incline Dumbbell Press
The first exercise that Nick Walker discussed was the incline dumbbell press. This is an exercise that he believes is good for the chest.
“I just think those are a very great movement for the chest. I like to incorporate that to build the upper chest.”
Smith Squat
Walker opted to discuss the Smith squat rather than the free weight squat. This might be an interesting choice for some but Walker discussed his reasoning.
“I know what they say about the free weight squat but I think as a bodybuilder, you get a better connection with a Smith squat verses a free weight squat. That’s just my opinion.”
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Cable Curls
Next, Walker chose another exercise that is controlled over free weights. He discussed why he believes the cable curl is better for biceps rather than using a dumbbell.
“I think cable curls for biceps is a very good exercise to have in there just because of the constant tension full range of motion, squeezing, never lose tension throughout the whole thing. Dumbbells, you can kind of lose it somewhere in there.”
Pull-Ups
Nick Walker then added some prison exercises onto his list, beginning with pull-ups.
“I think pull-ups is one of the most underrated exercises that people just don’t utilize it enough. In my opinion, pull-ups, if you’re doing it assisted or free weight, that to me is what builds the ultimate back.”
Push-Ups
“I think push-ups are a very underrated exercise. This isn’t an exercise I necessarily want to start a workout with but it is something I would end with to really burn it out and put as much blood volume into the muscle as possible…Push-ups, I feel at the end of a workout can really be utilized and very effective.”
Romanian Deadlifts
Walker then moved onto some leg exercises that are effective, beginning with Romanian deadlifts. He believes that these can be performed with either a barbell or dumbbell.
“I think either can be effective but some sort of RDL. I choose this over a deadlift simply because I feel deadlifts, the ego, again, can get in the way a little too much. I know when I deadlift, I’m like ‘let’s lift some fu**ing heavy sh*t.’ When you’re doing an RDL, you’re more prone to concentrate on hitting the hamstring and focus on that primary muscle.”
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Leg Press
For quads, Walker believes that the leg press machine is right up there with Smith squats.
“I would choose a leg press. To me, I’ve done leg press the majority of my entire career. I think between those and the Smith squat, they build extremely good quads.”
Barbell Rows
Continuing with build a big back, Walker opted for barbell rows. This is another exercise that can be performed with a free weight or on a Smith machine.
“I need barbell rows for a big back. It’s very beneficial. I’m not going to be specific, whether it’s free weight or Smith. Whatever works best for you but some sort of row. Whether it’s chest supported, Smith, or even a free weight. I incorporate all three.”
Rope Pushdowns
Nick Walker moved onto discuss an exercise that builds shape in the tricep. He mentioned that this could be a mass builder but has many benefits.
“I think some sort of rope pushdown. It’s not necessarily a mass builder but I think it can be. It’s a good shaping movement for a tricep without hindering the joints so much. I do a rope pushdown every tricep workout that I have pretty much, whether I start with it or end with it.”
Seated Hamstring Curl
The final exercise was another to build hamstrings, and Walker believes that it is overlooked.
“Probably no one thinks about. I’m going to go with seated leg curls for the hamstrings. I feel for me these have built my hamstrings the best. The seated leg curl. I contract with them the best. The last I’m going to pick is seated hamstring curl.”
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