{"id":197027,"date":"2023-09-14T12:09:14","date_gmt":"2023-09-14T17:09:14","guid":{"rendered":"https:\/\/breakingmuscle.com\/?p=197027"},"modified":"2023-09-26T10:35:53","modified_gmt":"2023-09-26T15:35:53","slug":"wnbf-bodybuilder-alberto-nunez-offseason-leg-workout","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/wnbf-bodybuilder-alberto-nunez-offseason-leg-workout\/","title":{"rendered":"WNBF Pro Bodybuilder Alberto N\u00fa\u00f1ez Builds Size in Offseason with Demanding Leg Day"},"content":{"rendered":"<p>After wrapping up 2022 with four contest appearances over an eight-week period, natural pro <a href=\"https:\/\/breakingmuscle.com\/bodybuilding-workout\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"341955\">bodybuilder<\/a> Alberto N\u00fa\u00f1ez transitioned into a well-earned offseason. His competitive season began with a championship win at the 2022 World Natural Bodybuilding Federation (WNBF) Pro Universe in September and ended with fifth place at the the 2022 WNBF World Championships in mid-November, after which N\u00fa\u00f1ez enjoyed a <a href=\"https:\/\/breakingmuscle.com\/deload-week\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"341956\">period of recovery<\/a> and the following <a href=\"https:\/\/breakingmuscle.com\/thanksgiving-fitness-tips\/\" data-lasso-id=\"341957\">holiday season<\/a>.<\/p>\n\n\n\n<p>By January 2023, he returned to the gym with eyes on an extended rotation of growth and recovery phases until his next planned competitive showing in 2024. On Sept. 8, 2023, N\u00fa\u00f1ez posted a training update to share a look at the thorough <a href=\"https:\/\/breakingmuscle.com\/best-leg-workouts\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"341958\">leg workout<\/a> he&#8217;s using to <a href=\"https:\/\/breakingmuscle.com\/how-to-build-muscle\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"341959\">build more size<\/a>. After some brief clips from his daily life, the workout begins near the two-minute mark in the video.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"WNBF Pro Alberto Nunez - 2023 Offseason Update #2\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_6j1wk6Qy2zw\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F6j1wk6Qy2zw%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/6j1wk6Qy2zw\" \/><meta itemprop=\"duration\" content=\"PT14M16S\" \/><meta itemprop=\"uploadDate\" content=\"2023-09-08T19:00:02Z\" \/><\/div><div id=\"lyte_6j1wk6Qy2zw\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F6j1wk6Qy2zw%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">WNBF Pro Alberto Nunez - 2023 Offseason Update #2<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/6j1wk6Qy2zw\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F6j1wk6Qy2zw%2F0.jpg\" alt=\"WNBF Pro Alberto Nunez - 2023 Offseason Update #2\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"00:42 - Anchovies for the first time 01:35 - Doing The Little Things Again 01:58 - Leg Day RDLs 02:53 - Leg Press 04:12 - Seated Hamstring Curl 05:12 - My 3-4 Min A Week Calf Routine 08:16 - Quite Possibly My Favorite Machine Ever 12:13 - VMO Squats 13:12 - Erectors 13:40 - Using You Guys To Keep Me Honest ** Natty League T-Shirts https:\/\/natty-gear.myshopify.com\/collections\/all **Muscle &amp; Strength Pyramids: https:\/\/getdpd.com\/cart\/hoplink\/25469?referrer=2rma13xwme68c0cs **ALL VIDEO COURSES: https:\/\/ www.3dmjvault.com\/ **3DMJ COACHING: https:\/\/3dmusclejourney.com\/coaching\/ **HOW TO LIFT: https:\/\/www.3dmjvault.com\/courses\/lifting-library **APPAREL &amp; MERCH: https:\/\/www.redbubble.com\/people\/team3dmj\/shop **FULL WEBSITE &amp; BLOG: https:\/\/3dmusclejourney.com\/ **3DMJ SOCIAL MEDIA Instagram: https:\/\/www.instagram.com\/team3dmj\/ TikTok: https:\/\/www.tiktok.com\/@team3dmj Twitter: https:\/\/twitter.com\/3dmusclejourney Facebook: https:\/\/www.facebook.com\/3DMUSCLEJOURNEY-160614584798\/\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-group is-style-call-out-bm-icon is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><em><strong>More from Breaking Muscle:<\/strong><\/em><\/p>\n\n\n\n<ul>\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/best-leg-exercises\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"341960\">The 20 Best Leg Exercises for Size and Strength<\/a><\/em><\/strong><a data-lasso-id=\"341961\" href=\"https:\/\/breakingmuscle.com\/author\/chris-colucci\/\"><\/a><\/li>\n\n\n\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/bodybuilding-poses\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"341962\">8 Bodybuilding Poses Explained by a Natural Pro Bodybuilder<\/a><\/em><\/strong><\/li>\n<\/ul>\n<\/div>\n\n\n\n<p>In contest shape, the 5-foot, 10-inch N\u00fa\u00f1ez typically weighs in the neighborhood of 72.5 kilograms (160 pounds) on stage. He previously stated that his goal for the current offseason is to continue gaining until he reaches 83.9 kilograms (185 pounds). In the video, N\u00fa\u00f1ez explained that he&#8217;s currently sitting around 81.6 kilograms (180 pounds).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"dumbbell-romanian-deadlift\">Dumbbell Romanian Deadlift<\/h3>\n\n\n\n<p>N\u00fa\u00f1ez introduced the session by explaining that he typically trains the quadriceps in one session and <a href=\"https:\/\/breakingmuscle.com\/best-hamstring-exercises\" data-lasso-id=\"341963\">hamstrings<\/a> in a separate workout. However, his current <a href=\"https:\/\/breakingmuscle.com\/workout-splits\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"341964\">training split<\/a> calls for three workouts per week, including one session targeting all the muscles of his legs.<\/p>\n\n\n\n<p>N\u00fa\u00f1ez wore a <a href=\"https:\/\/breakingmuscle.com\/best-weightlifting-belt\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"341965\">weightlifting belt<\/a> and wrist supports as he began the session with <a href=\"https:\/\/breakingmuscle.com\/deadlift-vs-romanian-deadlift\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"341966\">dumbbell Romanian deadlifts<\/a>. N\u00fa\u00f1ez said he performed the exercise for three sets. On the final set, which is shown on video, he uses a pair of 68-kilogram (150-pound) dumbbells for eight repetitions. He specifically used a <a href=\"https:\/\/breakingmuscle.com\/partial-reps\" data-lasso-id=\"341967\">partial range of motion<\/a>, emphasizing the stretched position to potentially trigger more muscle growth.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"leg-press\">Leg Press<\/h3>\n\n\n\n<p>N\u00fa\u00f1ez progressed to a leg press using what he called a &#8220;balanced&#8221; stance to recruit his entire leg without particularly emphasizing either his quads or his posterior chain (glutes and hamstrings).<\/p>\n\n\n\n<p>He completed two sets of eight reps, again using a partial range of motion. This time, however, he emphasized the middle position without locking out or achieving a deep stretch. N\u00fa\u00f1ez explained that this helps to maintain muscular tension and allows him to stimulate muscle growth without the kinds of heavy loading he previously used.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\">\n<p>&#8220;There&#8217;s a point of time in every bodybuilder&#8217;s training career where you&#8217;re like, &#8216;Man, it&#8217;s kinda cool to be <em>that guy<\/em> in the weight room.&#8217; A human highlight film, of sorts. But I&#8217;m done with that. I like the fact that it doesn&#8217;t take a whole lot of time to load, you don&#8217;t need a whole lot of weight, and the loads just aren&#8217;t, mentally, as daunting. And I love the fact you just stay in rhythm. There isn&#8217;t time to think in between reps. I love that part. It just lets lizard brain take over.&#8221;<\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"seated-leg-curl\">Seated Leg Curl<\/h3>\n\n\n\n<p>He returned to targeting his hamstrings, this time using a seated leg curl machine. N\u00fa\u00f1ez took his position in the machine and then leaned his torso forward to flex at the hips. He explained that this further stretched the hamstrings, for increased muscle activation. He again completed three sets, using partial reps for a set of eight on the final set.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-instagram wp-block-embed-instagram\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"sbi-embed-wrap\"><blockquote class=\"instagram-media sbi-embed\"  data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/Ci-qBg_O6IB\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:500px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/Ci-qBg_O6IB\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewbox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/Ci-qBg_O6IB\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by Alberto N\u00fa\u00f1ez (@nunez3dmj)<\/a><\/p><\/div><\/blockquote><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/div>\n<\/div><\/figure>\n\n\n\n<div class=\"wp-block-group is-style-call-out-bm-icon is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><em><strong>More from Breaking Muscle:<\/strong><\/em><\/p>\n\n\n\n<ul>\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/how-to-burn-fat\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"341968\">Everything You Need to Know About How to Burn Fat<\/a><\/em><\/strong><a data-lasso-id=\"341969\" href=\"https:\/\/breakingmuscle.com\/author\/chris-colucci\/\"><\/a><\/li>\n\n\n\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/how-many-calories-should-i-eat-a-day\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"341970\">How Many Calories Should I Eat? A Guide to Match Your Nutrition to Your Goal<\/a><\/em><\/strong><\/li>\n<\/ul>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"calf-raise-machine\">Calf Raise Machine<\/h3>\n\n\n\n<p>N\u00fa\u00f1ez trained his <a href=\"https:\/\/breakingmuscle.com\/calf-raise\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"341971\">calves<\/a> on a specialized, seated machine that supported his upper body while working in a straight-legged position. He explained that his only direct calf training is this three-to-four minute session involving a total of three sets using an extremely long pause, up to 10 seconds, in the stretched position for each individual rep.<\/p>\n\n\n\n<p>He explained that he trains calves toward the middle of the workout, while many lifters end leg sessions with calf training, because it serves as an &#8220;intermission&#8221; from more intense training and allows him to stretch and mobilize his calves for the following exercise.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"hack-squat\">Hack Squat<\/h3>\n\n\n\n<p>Focus returned to the quadriceps as N\u00fa\u00f1ez used a classic <a href=\"https:\/\/breakingmuscle.com\/hack-squat\" data-lasso-id=\"341972\">hack squat<\/a> machine. He began with a 12-rep &#8220;activation set&#8221; before completing two work sets of eight and six reps with increasingly heavier weight. He again emphasized the lengthened position toward the bottom and avoided locking out.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"single-leg-sartorious-raise\">Single-Leg Sartorious Raise<\/h3>\n\n\n\n<p>As a detail-oriented competitive bodybuilder, N\u00fa\u00f1ez targeted an unlikely leg muscle with an innovative leg raise variation. Supporting his upper body in a hanging leg raise station, he suspended a <a href=\"https:\/\/breakingmuscle.com\/best-kettlebells\/\" data-lasso-id=\"341973\">kettlebell<\/a> from one foot and bent his leg upward to work this muscle which runs along the upper and inner thigh. He performed one set with each leg. However, he admitted that it&#8217;s essentially an experiment and the specific results won&#8217;t be noticeable until he diets down for his next contest prep.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-instagram wp-block-embed-instagram\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"sbi-embed-wrap\"><blockquote class=\"instagram-media sbi-embed\"  data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CwJCNB5RQku\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:500px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/CwJCNB5RQku\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; 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font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/CwJCNB5RQku\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by Alberto N\u00fa\u00f1ez (@nunez3dmj)<\/a><\/p><\/div><\/blockquote><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/div>\n<\/div><\/figure>\n\n\n\n<div class=\"wp-block-group is-style-call-out-bm-icon is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><em><strong>More from Breaking Muscle:<\/strong><\/em><\/p>\n\n\n\n<ul>\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/beginner-bodybuilding-routine\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"341974\">Try This Beginner Bodybuilding Routine If You\u2019re Looking To Build Mass<\/a><\/em><\/strong><a data-lasso-id=\"341975\" href=\"https:\/\/breakingmuscle.com\/author\/chris-colucci\/\"><\/a><\/li>\n\n\n\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/how-to-eat-more\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"341976\">How to Eat More for Muscle and Strength Gains<\/a><\/em><\/strong><\/li>\n<\/ul>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"bodyweight-vmo-squat\">Bodyweight VMO Squat<\/h2>\n\n\n\n<p>N\u00fa\u00f1ez moved to another relatively unique exercise to target the VMO (vastus medialis oblique) or &#8220;teardrop&#8221; muscle found just above the knee. He completed two sets of six to eight reps, using only his body weight to descend into a deep squat position while raising his heels and pressing through his toes.<\/p>\n\n\n\n<p>His upper body remained upright throughout the exercise, compared to the classic bodybuilding sissy squat exercise which uses a similar &#8220;heels up&#8221; squat position while leaning the upper body backward.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"lower-back-extension\">Lower Back Extension<\/h3>\n\n\n\n<p>The lower body workout concluded with strict lower back extensions. N\u00fa\u00f1ez said that his ability to maintain a stable trunk position during <a href=\"https:\/\/breakingmuscle.com\/deadlift-variations\" data-lasso-id=\"341977\">deadlift variations<\/a> may be inadvertently limiting his lower back development by not requiring it to work dynamically. He finished the day with two sets of six reps on this focused movement.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"once-per-week-leg-day-for-bodybuilders\">Once Per Week Leg Day for Bodybuilders<\/h3>\n\n\n\n<p>N\u00fa\u00f1ez said the entire session took around two hours, but admits the duration could&#8217;ve been shorter had he not been as social with other gym members between sets. However, he finds the community aspect of the gym to be a significant personal benefit. An overview of the workout is as follows:<\/p>\n\n\n\n<ul>\n<li><strong>Dumbbell Romanian Deadlift<\/strong> \u2014 3 x 8<\/li>\n\n\n\n<li><strong>Leg Press<\/strong> \u2014 2 x 8<\/li>\n\n\n\n<li><strong>Seated Leg Curl<\/strong> \u2014 3 x 8<\/li>\n\n\n\n<li><strong>Calf Raise Machine<\/strong> \u2014 3 x 5 &#8211; 10 (10-second pause in stretched position per rep)<\/li>\n\n\n\n<li><strong>Hack Squat<\/strong> \u2014 2 x 6-8<\/li>\n\n\n\n<li><strong>Single-Leg Sartorious Raise<\/strong> \u2014 2 x 8<\/li>\n\n\n\n<li><strong>Bodyweight VMO Squat<\/strong> 2 x 6-8<\/li>\n\n\n\n<li><strong>Lower Back Extension<\/strong> 2 x 6-8<\/li>\n<\/ul>\n\n\n\n<p>N\u00fa\u00f1ez hasn&#8217;t specified exactly which contest will mark his return in 2024, but fans of the sport can likely expect the same degree of high-quality presentation he&#8217;s brought to previous contests. With 16 years of competitive experience, he has developed an abundance of bodybuilding knowledge to continue sculpting and displaying his physique.<\/p>\n\n\n\n<p><em>Featured Image: Team3DMJ \/ YouTube<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>After wrapping up 2022 with four contest appearances over an eight-week period, natural pro bodybuilder Alberto N\u00fa\u00f1ez transitioned into a well-earned offseason. His competitive season began with a championship win at the 2022 World Natural Bodybuilding Federation (WNBF) Pro Universe in September and ended with fifth place at the the 2022 WNBF World Championships in mid-November, after which&#8230;<\/p>\n","protected":false},"author":1479,"featured_media":197030,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4822,4651],"tags":[6,620,5457],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>WNBF Pro Bodybuilder Alberto N\u00fa\u00f1ez Builds Size in Offseason with Demanding Leg Day - Breaking Muscle<\/title>\n<meta name=\"description\" content=\"Following a successful contest run, natural pro bodybuilder Alberto Nunez is capitalizing on a long offseason. 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