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After wrapping up 2022 with 4 contest appearances over an eight-week duration, herbal professional bodybuilder Alberto Núñez transitioned right into a well-earned offseason. His aggressive season started with a championship win on the 2022 International Herbal Bodybuilding Federation (WNBF) Professional Universe in September and ended with 5th position on the the 2022 WNBF International Championships in mid-November, and then Núñez loved a duration of restoration and the next vacation season.
Via January 2023, he returned to the fitness center with eyes on a longer rotation of expansion and restoration levels till his subsequent deliberate aggressive appearing in 2024. On Sept. 8, 2023, Núñez posted a coaching replace to percentage a have a look at the thorough leg exercise he’s the usage of to construct extra measurement. After some transient clips from his day-to-day lifestyles, the exercise starts close to the two-minute mark within the video.
In contest form, the 5-foot, 10-inch Núñez generally weighs locally of 72.5 kilograms (160 kilos) on degree. He prior to now mentioned that his function for the present offseason is to proceed gaining till he reaches 83.9 kilograms (185 kilos). Within the video, Núñez defined that he’s these days sitting round 81.6 kilograms (180 kilos).
Dumbbell Romanian Deadlift
Núñez offered the consultation via explaining that he generally trains the quadriceps in a single consultation and hamstrings in a separate exercise. Alternatively, his present coaching break up calls for 3 workout routines a week, together with one consultation concentrated on all of the muscle mass of his legs.
Núñez wore a weightlifting belt and wrist helps as he started the consultation with dumbbell Romanian deadlifts. Núñez mentioned he carried out the workout for 3 units. At the ultimate set, which is proven on video, he makes use of a couple of 68-kilogram (150-pound) dumbbells for 8 repetitions. He particularly used a partial vary of movement, emphasizing the stretched place to probably cause extra muscle expansion.
Leg Press
Núñez improved to a leg press the usage of what he known as a “balanced” stance to recruit his whole leg with out specifically emphasizing both his quads or his posterior chain (glutes and hamstrings).
He finished two units of 8 reps, once more the usage of a partial vary of movement. This time, then again, he emphasised the center place with out locking out or attaining a deep stretch. Núñez defined that this is helping to handle muscular rigidity and lets in him to stimulate muscle expansion with out the types of heavy loading he prior to now used.
“There’s some degree of time in each and every bodybuilder’s coaching profession the place you’re like, ‘Guy, it’s kinda cool to be that man within the weight room.’ A human spotlight movie, of varieties. However I’m executed with that. I love the truth that it doesn’t take a number of time to load, you don’t want a number of weight, and the so much simply aren’t, mentally, as daunting. And I like the truth you simply keep in rhythm. There isn’t time to assume in between reps. I like that section. It simply shall we lizard mind take over.”
Seated Leg Curl
He returned to concentrated on his hamstrings, this time the usage of a seated leg curl gadget. Núñez took his place within the gadget after which leaned his torso ahead to flex on the hips. He defined that this additional stretched the hamstrings, for larger muscle activation. He once more finished 3 units, the usage of partial reps for a collection of 8 at the ultimate set.
Calf Elevate System
Núñez skilled his calves on a specialised, seated gadget that supported his higher frame whilst operating in a straight-legged place. He defined that his best direct calf coaching is that this three-to-four minute consultation involving a complete of 3 units the usage of a particularly lengthy pause, as much as 10 seconds, within the stretched place for every person rep.
He defined that he trains calves towards the center of the exercise, whilst many lifters finish leg classes with calf coaching, as it serves as an “intermission” from extra intense coaching and lets in him to stretch and mobilize his calves for the next workout.
Hack Squat
Focal point returned to the quadriceps as Núñez used a vintage hack squat gadget. He started with a 12-rep “activation set” ahead of finishing two paintings units of 8 and 6 reps with increasingly more heavier weight. He once more emphasised the lengthened place towards the ground and have shyed away from locking out.
Unmarried-Leg Sartorious Elevate
As a detail-oriented aggressive bodybuilder, Núñez centered an not going leg muscle with an leading edge leg elevate variation. Supporting his higher frame in a dangling leg elevate station, he suspended a kettlebell from one foot and bent his leg upward to paintings this muscle which runs alongside the higher and internal thigh. He carried out one set with every leg. Alternatively, he admitted that it’s necessarily an experiment and the precise effects received’t be noticeable till he diets down for his subsequent contest prep.
Body weight VMO Squat
Núñez moved to some other somewhat distinctive workout to focus on the VMO (vastus medialis indirect) or “teardrop” muscle discovered simply above the knee. He finished two units of six to 8 reps, the usage of best his frame weight to descend right into a deep squat place whilst elevating his heels and urgent thru his ft.
His higher frame remained upright all over the workout, in comparison to the vintage bodybuilding sissy squat workout which makes use of a equivalent “heels up” squat place whilst leaning the higher frame backward.
Decrease Again Extension
The decrease frame exercise concluded with strict decrease again extensions. Núñez mentioned that his skill to handle a strong trunk place all through deadlift diversifications could also be inadvertently proscribing his decrease again building via now not requiring it to paintings dynamically. He completed the day with two units of six reps in this centered motion.
As soon as Consistent with Week Leg Day for Bodybuilders
Núñez mentioned all the consultation took round two hours, however admits the period may’ve been shorter had he now not been as social with different fitness center contributors between units. Alternatively, he reveals the group side of the fitness center to be an important non-public get advantages. An summary of the exercise is as follows:
- Dumbbell Romanian Deadlift — 3 x 8
- Leg Press — 2 x 8
- Seated Leg Curl — 3 x 8
- Calf Elevate System — 3 x 5 – 10 (10-second pause in stretched place in keeping with rep)
- Hack Squat — 2 x 6-8
- Unmarried-Leg Sartorious Elevate — 2 x 8
- Body weight VMO Squat 2 x 6-8
- Decrease Again Extension 2 x 6-8
Núñez hasn’t specified precisely which contest will mark his go back in 2024, however lovers of the game can most probably be expecting the similar stage of fine quality presentation he’s dropped at earlier contests. With 16 years of aggressive revel in, he has advanced an abundance of bodybuilding wisdom to proceed sculpting and exhibiting his body.
Featured Symbol: Team3DMJ / YouTube
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