New York Pro 212 winner Nathan Epler Shares His ‘Dirty’ Quad-Building Plan
The 2021 New York Professional was already a big occasion, however two athletes who left victorious made the competition even more memorable. The Open winner, Nick Walker, acquired a variety of consideration for legitimate causes, however one other man who stamped his place as an Olympia contender was the winner of the 212 contest, Nathan Epler.
The 27-year-old was in a position to show up to the competition, go toe for toe with Olympia competitor John Jewett, and secured the victory to snag his qualification to this 12 months’s Olympia in Orlando, FL, in October. The sensation hadn’t fairly sunk in for Epler but.
“It’s fairly surreal, , going into my professional debut, my rookie season. Clearly I knew what I had, the potential was there, and I knew we might be a contender. Clearly, there’s all the time that little little bit of doubt, , being a rookie, and also you don’t know when you’re going to get observed and people type of issues. So I needed to simply stick with my weapons.”
The “we” he referred to in his assertion referred to his spouse, Alexa, and his coach Matt Kouba. “My coach is an amazing asset. He’s additionally a professional, an open bodybuilder. As for my spouse, she is a big advocate, she is my rock, and she or he is my No. 1. She’s with me on daily basis just about pushing me each step of the best way.”
Epler’s Quad Coaching
One motive for Epler’s success onstage has been the event of his quads. So it must be no shock that that is one among his favourite physique components to coach. “It’s been one among my robust fits for years,” he mentioned confidently. They proceed to get stronger and extra deeply separated, and undoubtedly extra mature.”
His favourite exercise for quads exemplify why they’re such a dominant a part of his physique. After a couple of minutes of stretching for the hips and knees in addition to again extensions to arrange his decrease again, he will get proper to work. He emphasizes that he calls this a excessive problem exercise. Don’t go into this exercise calmly. It’s going to get intense in a rush, because of a set he calls “the soiled 30.”
Leg Extensions and the ‘Soiled 30’
Epler likes to begin with an isolation exercise to arrange the quadriceps for the onslaught that’s about to come back. He likes kicking off the exercise with leg extensions. “It warms up my knees and joints very, very properly. It additionally shuttles a ton of blood and vitamins to the cells, and will get them primed for the compound movements.
After two reasonable “build-up units” of round 20 to 25 reps every, he performs the ultimate set that has the cool identify. As you possibly can guess, it’s 30 repetitions, however they don’t seem to be all carried out the identical.
“It’s three segments of 10 reps every. The primary 10 is with a two-second maintain on the high of the rep. The second 10 are regular, steady reps, and the ultimate 10 reps are with a 3 second detrimental. So that you
really hit the highest and do a 3 second detrimental on the best way down. It’s excessive quantity, nevertheless it’s additionally excessive depth as properly.” Give your self a two-minute relaxation after this set. “The quads will really feel trashed after this.”
After Epler finishes the Soiled 30, he makes his technique to the sled hack squat machine for 3 units. The primary one is a warm-up set at about 60% effort, so he can acclimate the joints to the motion. The ultimate two are what he calls “all-out” units.
“After I say all-out, I imply they’re virtually all the best way to failure or to failure. I prefer to hit failure at round a variety of 10 to 14 reps.” Epler likes to maintain his ft round 12 inches aside, along with his toes barely protruding. He additionally needs you to concentrate on sustaining management of the burden.
“Management all of it the best way into the opening through the rep, after which explode as much as the highest.”
The third motion of the day is the leg press. He’ll use a wider foot placement with toes straight up right here than he did with the hack squats to hit the teardrop of the quad in addition to the adductors. “I normally do two really feel units as a result of I can go so heavy on this. I do the primary set for round 12 reps every, including weight in between. The second set will probably be for round six to eight reps. Once more, not max effort but, it’s simply you don’t wish to bounce lots of of kilos with out making ready for it.”
The 2 work units will probably be in a rep vary of 15 to twenty, going all-out to the brink of failure. “Hold management of the burden, although, even with the upper reps.” Due to the quantity of labor he had already completed, he doesn’t really feel utilizing knee wraps are vital for this. He does perceive if others really feel they need to.
“For those who’re getting as much as the purpose that you simply’re doing super-heavy weight for 15-20 reps, you possibly can undoubtedly put knee sleeves or wraps on.”
Dumbbell Lunges with Adductor Machine Superset
The Indiana native concludes his quad coaching with a superset. He’ll start with lunges and end with adductors, which is a singular mixture, doing two or three supersets of 10 to 12 reps every leg for the lunges and 20 reps for the adductors. No buildup units are vital right here.
“The lunges are hitting the lateralis, the skin, the glutes, and the hamstrings. The adductors will get the interior thigh, so that you’re getting the very best of each worlds,” Epler explains. He additionally shares a closing hack for this motion.
“Each fifth rep, do a 5 second maintain within the center. That’s fairly tough.”
Why Not Squats?
There’s an elephant within the room, and Nathan Epler wasted no time addressing it. He squatted so much early on in his profession, however he doesn’t really feel they assist him a lot immediately.
“I do combine in Smith machine squats or perhaps a security bar squat sometimes. Nevertheless, I don’t get sufficient bang for the buck with barbell again squatting. I’ve handled low again ache earlier than. Additionally, it’s important to have good mobility in your ankles and knees with squatting. For the sake of holding my physique well being and protected in addition to quad improvement, I simply discovered higher methods to isolate quads.”
Because the proprietor of Epler Elite Coaching and Diet, Epler is now all-in on the 2021 Olympia 212 Showdown because of his victory earlier within the season. He gained’t tackle another present between now and the Olympia. He now feels a higher sense of confidence now that he has that have and success. “I simply wished my alternative, and I knew that if I stayed, stored my head down, and adopted all the things to a T, and actually, actually pushed myself to that subsequent stage, we may have a possible to battle. All about Orlando now.”
Epler’s Quad Routine
- Leg Extension – 2 warm-up units of 20 to 25 reps. 1 working set of 30 complete reps (The Soiled 30).
- Hack Squat – 1 warm-up set of 10-14 reps. 2 working units of 10-14 units.
- Leg Press – 2 warm-up units of 12 and eight reps. 2 working units of 15-20 reps.
- Dumbbell Lunge superset with Adductor Machine – 3 supersets of 10-12 reps and 20 reps respectively.*
*Maintain each fifth rep for 5 seconds within the center.
+Relaxation for 2-3 minutes between units.