Males’s Open bodybuilder Brett Wilkin has had a protracted offseason. He received the Giant Guy Weekend Professional in November 2022 to change into the primary to qualify for the 2023 Mr. Olympia contest, apart from the rostrum finishers in 2022 — reigning Mr. Olympia Hadi Choopan, runner-up Derek Lunsford, and bronze medalist Nick Walker.

With the 2023 Olympia set for Nov. 2-5, 2023, in Orlando, FL, Wilkin is operating laborious and heavy in spite of operating a calorie deficit to reach his signature conditioning. On Sept. 12, 2023, Wilkin revealed a video on his YouTube channel, sharing his quad-focused leg coaching with professional bodybuilder Martin Fitzwater. Test it out under: 

[Related: Martins Licis Becomes First Person Ever to Overhead Press the Legendary Fianna Stone In Scotland]

Brett Wilkin’s 2023 Olympia Leg Exercise

Here’s a snapshot of Wilkin’s quad-focused leg exercise:

Seated Hamstring Curl

Wilkin opened with the seated hamstring curl to heat up. Wilkin squeezed his hamstrings of their absolutely shortened place, the usage of sluggish eccentrics to extend his time underneath stress. After attaining mechanical failure, Wilkin carried out negatives to entire failure to advertise hypertrophy.

Wilkin carried out a double rest-pause set on his ultimate set — hitting 10 reps, resting for 10 seconds, after which some other 10 reps sooner than repeating. 

Leg Extension

Wilkin moved to leg extensions for his quads. He added a resistance band to the gadget to verify consistent stress on his quads and save you the ankle pads from bouncing off his shins on the best of each and every rep. At the ultimate set, Wilkin held the lockout for 5 seconds after each 3 reps to failure.

Leg Press

Wilkin moved thru his complete vary of movement at the leg press to coach the quads of their absolutely lengthened place (learn: a deep quad stretch). He positioned his heels on the backside of the foot platform and aimed to the touch his calves to his hamstrings on the backside of each and every rep. He stopped shy of complete knee extension to deal with stress on his quads. 

Wilkin positioned 10 45-pound weight plates on each and every aspect of the leg press on his 3rd set. After 10 reps, Wilkin carried out 10 pressured reps with Fitzwater’s assist. Wilkin carried out a back-off set with 4 weight plates on each and every aspect the usage of a sluggish rep cadence of 5-2-5-1.

Energy Squat Professional Gadget & Pendulum Squat

The Energy Squat Professional gadget’s distinctive attitude supplies consistent stress at the quads. Wilkin positioned a wedge underneath his heels to extend dorsiflexion and additional load the quads. 

Wilkin did a double drop-set at the ultimate set, beginning with 12 45-pound weight plates for 15 reps. He then got rid of 4 plates, carried out 15 reps, and repeated this cycle yet one more time. 

“I truly like [the pendulum squat] as a result of it’s truly just right in your decrease again,” stated Wilkin. “You don’t really feel it to your decrease again or your knees; you simply really feel it to your quads.” Wilkin paused in ‘the opening’ for 5 seconds on each 3rd rep.

Superset — TruSquat & Strolling Lunges

Like the former two machines, the motion trajectory of the Watson TruSquat gadget a lot the quads whilst minimizing stress at the glutes, hamstrings, and decrease again. Wilking superset the TruSquats with body weight strolling lunges. Wilkin’s subsequent scheduled contest is the 2023 Mr. Olympia, his debut on bodybuilding’s grandest level.

Featured symbol: @brett_wilkin on Instagram