{"id":28271,"date":"2026-09-02T19:27:17","date_gmt":"2026-09-02T19:27:17","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=28271"},"modified":"2026-09-02T19:27:17","modified_gmt":"2026-09-02T19:27:17","slug":"nick-walker-builds-boulder-shoulders-using-rest-pause-sets-progressive-overload-4-weeks-out-from-2026-mr-olympia-fitness-volt","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=28271","title":{"rendered":"Nick Walker Builds Boulder Shoulders Using Rest-Pause Sets &#038; Progressive Overload 4 Weeks Out from 2026 Mr. Olympia \u2013 Fitness Volt"},"content":{"rendered":"<p><\/p>\n<div>\n<aside id=\"fv-preferred-source-top\" class=\"fv-preferred-source-top\" aria-label=\"Add FitnessVolt to Google Preferred Sources\" data-preferred-source-placement=\"article_top\">\n<p>\n                        <strong>Make FitnessVolt a Preferred Source<\/strong><br \/>\n                        <span>See more of our reporting across Google.<\/span>\n                    <\/p>\n<\/aside>\n<p><a href=\"https:\/\/fitnessvolt.com\/bodybuilding\/athletes\/nick-walker\/\" class=\"bb-athlete-link\" data-athlete-slug=\"nick-walker\">Nick Walker<\/a> won\u2019t lack freak factor when he steps back onstage. In a September 2 video, <strong>he shared the insane shoulder workout he\u2019s using to climb up the Men\u2019s Open ladder at the 2026 Mr. Olympia.\u00a0<\/strong><\/p>\n<p>Walker remains one of the most popular names in the <a href=\"https:\/\/fitnessvolt.com\/ifbb-pro-league-announces-2026-olympia-qualification-system\/\">IFBB Pro League<\/a>. His size and dry conditioning have allowed him to thrive in the Men\u2019s Open class. However, he faced a crushing setback at the last <a href=\"https:\/\/fitnessvolt.com\/2025-mr-olympia-results\/\">Mr. Olympia<\/a>. Walker mistimed his peak and fell to sixth place.\u00a0<\/p>\n<p>Counted out, he returned at the <a href=\"https:\/\/fitnessvolt.com\/2026-arnold-classic-results-all-divisions\/\">2026 Arnold Classic<\/a> with a chip on his shoulder. Ultimately, Walker claimed second place in Ohio behind champion <a href=\"https:\/\/fitnessvolt.com\/andrew-jacked-profile\/\">Andrew Jacked<\/a> (Chinedu Andrew Obiekea). The mass monster considered the outing a triumph and won the <a href=\"https:\/\/fitnessvolt.com\/2026-tampa-pro-results\/\">Tampa Pro<\/a> to earn his ticket back to the Olympia. With the show approaching, Walker is turning up his training intensity.\u00a0<\/p>\n<h2 id=\"nick-walkers-shoulder-day-routine-ahead-of-the-2026-mr-olympia\">Nick Walker\u2019s Shoulder Day Routine Ahead of the 2026 Mr. Olympia<\/h2>\n<p><em>Find the exercises from the video below:\u00a0<\/em><\/p>\n<div id=\"fv-inline-newsletter-5\" class=\"fv-newsletter\" style=\"background:#fff;border:1px solid #e0e0e0;border-radius:8px;padding:30px 35px;margin:30px 0;box-shadow:0 2px 10px rgba(0,0,0,.06);\">\n<h3 style=\"margin:0 0 15px;font-size:1.5em;font-weight:700;color:#222;\">Get Fitter, <em>Faster<\/em><\/h3>\n<p style=\"margin:0 0 20px;font-size:1em;color:#444;line-height:1.6;\">Level Up Your Fitness: Join our \ud83d\udcaa 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!<\/p>\n<\/p><\/div>\n<ul>\n<li><strong>Standing Lateral Raise Machine\u00a0<\/strong><\/li>\n<li><strong>Seated Smith Press Machine\u00a0<\/strong><\/li>\n<li><strong>Chest Press Machine\u00a0<\/strong><\/li>\n<li><strong>Vertical Seated Chest Press\u00a0<\/strong><\/li>\n<li><strong>Cable Crossovers\u00a0<\/strong><\/li>\n<li><strong>EZ Bar Triceps Pressdowns\u00a0<\/strong><\/li>\n<li><strong>Triceps Extension Machine\u00a0<\/strong><\/li>\n<li><strong>Cable Triceps Pressdowns (D-Handles)\u00a0<\/strong><\/li>\n<li><strong>Chest-Supported T-Bar Row\u00a0<\/strong><\/li>\n<li><strong>Cable Pullovers\u00a0<\/strong><\/li>\n<li><strong>Dips\u00a0<\/strong><\/li>\n<\/ul>\n<p>Walker started the workout with the standing lateral raise machine and leveraged a rest-pause set for extra time under tension.\u00a0<\/p>\n<blockquote>\n<p style=\"text-align: center;\">\u201cWe will do about three sets here, and I\u2019ll throw a rest-pause set in at the bottom.\u201d\u00a0<\/p>\n<\/blockquote>\n<p>In between Smith machine press sets, he opened up about how to properly execute the movement for muscle growth:\u00a0<\/p>\n<blockquote>\n<p>\u201cI think you should master the basics, but master the form. Contract the muscle. I don\u2019t think at the start, you should get in the habit of throwing weight around. That\u2019s cool to do once in a while for fun, but learn the proper mechanics right from the rip. Progressive overload from there.\u201d\u00a0<\/p>\n<\/blockquote>\n<p>After three consecutive chest exercises, Walker gave fans a brief Olympia prep update.\u00a0<\/p>\n<blockquote>\n<p style=\"text-align: center;\">\u201cI think it\u2019s safe to say my diet face is officially back,\u201d Nick Walker <a href=\"https:\/\/www.youtube.com\/watch?v=bOH5RovldGI\" target=\"_blank\" rel=\"nofollow noopener\">said<\/a>.\u00a0\u00a0<\/p>\n<\/blockquote>\n<p>He moved on with focused triceps work, maintaining slow, controlled repetitions for maximum tension. He continued the workout with chest-supported T-bar rows and cable pullovers for a back pump. \u201cThe Mutant\u201d finished off training with dips using strict form.\u00a0<\/p>\n<div id=\"fv-inline-newsletter-5\" class=\"fv-newsletter\" style=\"background:#fff;border:1px solid #e0e0e0;border-radius:8px;padding:30px 35px;margin:30px 0;box-shadow:0 2px 10px rgba(0,0,0,.06);\">\n<h3 style=\"margin:0 0 15px;font-size:1.5em;font-weight:700;color:#222;\">Get Fitter, <em>Faster<\/em><\/h3>\n<p style=\"margin:0 0 20px;font-size:1em;color:#444;line-height:1.6;\">Level Up Your Fitness: Join our \ud83d\udcaa 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!<\/p>\n<\/p><\/div>\n<p>Walker has fired back at the idea that every contender has to be \u2018off\u2019 for him to win the Mr. Olympia. Not lacking confidence, the New Jersey native said <a href=\"https:\/\/fitnessvolt.com\/nick-walker-2026-olympia-will-win\/\">he will win even if every athlete brings their all-time best<\/a> physiques to the stage.\u00a0<\/p>\n<p>In less than a month, fans will find out if Walker can assert himself as a title contender at the biggest show of the year. The 2026 Mr. Olympia is set for September 24-27 in Las Vegas, Nevada.\u00a0<\/p>\n<p><strong>RELATED:\u00a0<\/strong><a href=\"https:\/\/fitnessvolt.com\/phil-heath-says-nick-walker-can-win-2026-olympia\/\">Phil Heath Says Nick Walker Can Win 2026 Mr. Olympia, Reveals What Could Hold Samson Dauda Back<\/a><\/p>\n<h4 id=\"watch-the-full-video-from-the-nick-walker-youtube-channel-below\"><strong><em>Watch the full video from the Nick Walker YouTube channel below:\u00a0<\/em><\/strong><\/h4>\n<p><div class=\"youtube-embed\" data-video_id=\"bOH5RovldGI\"><iframe loading=\"lazy\" title=\"Nick Walker | No Stopping Me | Shoulder Day | Road to the Olympia\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/bOH5RovldGI?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<hr\/>\n<aside class=\"fv-gnews-follow\" aria-label=\"Follow FitnessVolt\">\n<div class=\"fv-gnews-inner\">\n<p>\n                    <strong>Follow FitnessVolt<\/strong><br \/>\n                    <span>Breaking strength sports news, expert training guides, and competition coverage direct to your feed<\/span>\n                <\/p>\n<nav class=\"fv-gnews-social\" aria-label=\"FitnessVolt social media\">Also find us on <a href=\"https:\/\/www.facebook.com\/FitnessVolt\/\" rel=\"noopener\" target=\"_blank\">Facebook<\/a>, <a href=\"https:\/\/www.instagram.com\/fitnessvoltnetwork\/\" rel=\"noopener\" target=\"_blank\">Instagram<\/a>, <a href=\"https:\/\/twitter.com\/fitness_volt\" rel=\"noopener\" target=\"_blank\">X (Twitter)<\/a>, and <a href=\"https:\/\/www.youtube.com\/channel\/UCWHcXX6Zd8Kti_Uujn0E4Nw\/?sub_confirmation=1\" rel=\"noopener\" target=\"_blank\">YouTube<\/a><\/nav>\n<p class=\"fv-gnews-hint\">Tip: Signed in to Google? Tap Follow for instant updates.<\/p>\n<\/p><\/div>\n<\/aside>\n<aside class=\"bb-olympia-cta\">\n<p class=\"bb-olympia-cta__line\">The 2026 Olympia runs September 24-27, 2026 in Las Vegas, Nevada. See who has qualified in every division, and the reigning champions.<\/p>\n<p class=\"bb-olympia-cta__link\"><a href=\"https:\/\/fitnessvolt.com\/olympia\/2026\/\">2026 Olympia: date and qualified athletes \u2192<\/a><\/p>\n<\/aside>\n<\/div>\n<p><script async src=\"\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<p><a href=\"https:\/\/fitnessvolt.com\/nick-walker-boulder-shoulders-4-weeks-2026-mr-olympia\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Make FitnessVolt a Preferred Source See more of our reporting across Google. Nick Walker won\u2019t lack freak factor when he steps back onstage. In a September 2 video, he shared the insane shoulder workout he\u2019s using to climb up the Men\u2019s Open ladder at the 2026 Mr. Olympia.\u00a0 Walker remains one of the most popular [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":28272,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-28271","post","type-post","status-publish","format-standard","has-post-thumbnail","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nick Walker Builds Boulder Shoulders Using Rest-Pause Sets &amp; Progressive Overload 4 Weeks Out from 2026 Mr. Olympia \u2013 Fitness Volt - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=28271\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nick Walker Builds Boulder Shoulders Using Rest-Pause Sets &amp; Progressive Overload 4 Weeks Out from 2026 Mr. Olympia \u2013 Fitness Volt - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"Make FitnessVolt a Preferred Source See more of our reporting across Google. Nick Walker won\u2019t lack freak factor when he steps back onstage. In a September 2 video, he shared the insane shoulder workout he\u2019s using to climb up the Men\u2019s Open ladder at the 2026 Mr. Olympia.\u00a0 Walker remains one of the most popular [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/worldbodybuildingnews.com\/?p=28271\" \/>\n<meta property=\"og:site_name\" content=\"World Bodybuilding News\" \/>\n<meta property=\"article:published_time\" content=\"2026-09-02T19:27:17+00:00\" \/>\n<meta name=\"author\" content=\"Doug Murray\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Doug Murray\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=28271#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=28271\"},\"author\":{\"name\":\"Doug Murray\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#\\\/schema\\\/person\\\/f9973621e08008ea75b7556cc829b246\"},\"headline\":\"Nick Walker Builds Boulder Shoulders Using Rest-Pause Sets &#038; 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