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New York Professional 212 winner Nathan Epler Shares His ‘Soiled’ Quad-Constructing Plan


The 2021 New York Professional was already a major occasion, however two athletes who left victorious made the competition even more memorable. The Open winner, Nick Walker, obtained loads 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 capable of 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, you realize, going into my professional debut, my rookie season. Clearly I knew what I had, the potential was there, and I knew we may very well be a contender. Clearly, there’s all the time that little little bit of doubt, you realize, being a rookie, and also you don’t know when you’re going to get seen and people sort 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 incredible 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 day by day just about pushing me each step of the way in which.”

Epler’s Quad Coaching

One motive for Epler’s success onstage has been the event of his quads. So it ought to be no shock that that is one in every of his favourite physique elements to coach. “It’s been one in every of my sturdy fits for years,” he stated confidently. They proceed to get stronger and extra deeply separated, and positively 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 evenly. It can 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 return. 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 average “build-up units” of round 20 to 25 reps every, he performs the ultimate set that has the cool title. As you’ll be able to guess, it’s 30 repetitions, however they aren’t all carried out the identical.

“It’s three segments of 10 reps every. The primary 10 is with a two-second maintain on the prime 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 way in which down. It’s excessive quantity, however 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.”

Hack Squat

After Epler finishes the Soiled 30, he makes his solution 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 nearly all the way in which to failure or to failure. I wish to hit failure at round a variety of 10 to 14 reps.” Epler likes to maintain his toes round 12 inches aside, together with his toes barely protruding. He additionally needs you to give attention to sustaining management of the load.

“Management all of it the way in which into the outlet in the course of the rep, after which explode as much as the highest.”

Leg Press

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 often 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 soar tons 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. “Preserve management of the load, although, even with the upper reps.” Due to the quantity of labor he had already executed, he doesn’t really feel utilizing knee wraps are vital for this. He does perceive if others really feel they need to.

“In case you’re getting as much as the purpose that you simply’re doing super-heavy weight for 15-20 reps, you’ll be able to positively 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 perfect of each worlds,” Epler explains. He additionally shares a last 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 quite a bit early on in his profession, however he doesn’t really feel they assist him a lot in the present day.

“I do combine in Smith machine squats or perhaps a security bar squat sometimes. Nonetheless, I don’t get sufficient bang for the buck with barbell again squatting. I’ve handled low again ache earlier than. Additionally, you need to have good mobility in your ankles and knees with squatting. For the sake of retaining my physique well being and protected in addition to quad improvement, I simply discovered higher methods to isolate quads.”

Olympia Sure

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 better sense of confidence now that he has that have and success. “I simply wished my alternative, and I knew that if I stayed, saved 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 whole 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.

Ronnie Coleman working out his leg and quad muscles with a machine leg press exercise

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