As the reigning Mr. Olympia, Derek Lunsford is no stranger to the intensity and discipline required to remain at the pinnacle of bodybuilding. With just ten weeks remaining until the 2024 Mr. Olympia, Lunsford is meticulously fine-tuning every aspect of his training, diet, and mindset.
Recently, Lunsford took to YouTube to share his latest back workout, a grueling session focused on time under tension (TUT), a method he believes is key to maximizing hypertrophy and cementing his dominance on the Olympia stage.
Derek Lunsford’s Path to Mr. Olympia Glory
Derek Lunsford’s rise to the top has been nothing short of extraordinary. He made history by becoming the first bodybuilder to win the prestigious Mr. Olympia title in two different divisions.
After clinching the Men’s 212 Bodybuilding crown in 2021, Derek Lunsford made a triumphant leap to the Men’s Open division, where he captured the Mr. Olympia title in 2023.
This victory set the stage for what promises to be an epic rivalry with Hadi Choopan, the 2022 Mr. Olympia champion.
As the 2024 competition approaches, the bodybuilding world is eager to see how Lunsford will once again prove himself against the best in the world.
A Peek Into Lunsford’s Current Training and Mindset
Derek Lunsford’s recent YouTube video, published on August 9, 2024, offers fans an inside look at his training regimen as he prepares for his second Mr. Olympia in the Open division.
Derek Lunsford’s approach to his back workout is as methodical as it is intense, with a heavy emphasis on time under tension to maximize muscle growth.
Reflecting on his preparation, Lunsford shared insights into the changes he’s experiencing both mentally and physically.
“Double cardio sessions. Low fats now. Training has been good. Everything has been good,” Lunsford said, highlighting the adjustments he’s making as the competition draws near. “My mind and my body feel different but in a good way. I’m still motivated. I’m still excited. I’m still ready to get after it every single day.”
Despite the inevitable fatigue that comes with intense training and dieting, Lunsford remains focused, determined to push through any obstacles.
“Some days you are just truly gassed,” he admitted. “But today, I didn’t put any expectations on myself like I would have in previous years. I was stressed on the way here, but come here and perform today, it was just hey, you get to go to the gym, another chance, another day, another opportunity for you to get better, have fun, and do what you do.”
Related: Derek Lunsford Shares Shredding Diet for 2024 Mr. Olympia
The Brutal Back Workout: Breaking Down the Movements
Lunsford’s back workout is a masterclass in hypertrophy training, emphasizing time under tension to stimulate maximum muscle growth.
The session includes a combination of heavy compound movements and isolation exercises designed to target every muscle in his back.
Cable Lat Pulldowns
The workout kicks off with lat pulldowns, an essential exercise for building a wide, V-tapered back.
Derek Lunsford doesn’t hold back, smashing through the movement with a staggering 240 pounds.
This exercise not only targets the lats but also engages the biceps and forearms, setting the tone for the intense session that follows.
To further enhance his mind-muscle connection, Derek Lunsford practices posing between sets.
This is a critical aspect of his preparation, as posing helps to bring out the details in his physique while also building the endurance needed for the grueling rounds of posing on the Olympia stage.
Cable Lat Pullovers
Next up are cable lat pullovers, an exercise that Lunsford uses to sculpt a thicker, more defined back.
This movement is particularly effective for targeting the lower lats and enhancing the depth of the back muscles.
Derek Lunsford’s focus on time under tension is evident as he controls the eccentric phase of the lift, maximizing the stretch and contraction of the lats with each rep.
Rack Barbell Rows
Moving on to rack barbell rows, Lunsford shifts his attention to the upper and middle back. This compound exercise is a staple in any serious back workout, and Lunsford doesn’t shy away from heavy weights.
“I’m not able to waste my time on that light stuff bro. We’re just going to go up. Eight reps easy. Now we go up,” Lunsford declared, showcasing his commitment to lifting heavy and pushing his limits.
Despite feeling run down before the workout, Derek Lunsford powered through the rows with determination.
“If I’m being honest, I know we’re not even close to being done today,” he said. “But at this point, if I’m truly honest and transparent, I really didn’t think that I was going to be lifting like this today.”
Seated Cable Rows
Continuing the theme of heavy compound movements, Derek Lunsford then moved on to seated cable rows.
This exercise targets the middle back and is essential for building the thickness and density required to stand out on the Olympia stage.
Derek Lunsford’s emphasis on time under tension is once again on display as he focuses on the controlled, deliberate execution of each rep.
Related: Derek Lunsford Diet Plan and Workout Routine
Seated Hammer Row Machine
To finish off the workout, Derek Lunsford turns to the seated hammer row machine, an exercise that allows for a deep stretch and full contraction of the back muscles.
This final movement is the perfect way to exhaust the muscles and ensure that every fiber has been worked to its maximum potential.
By this point, Derek Lunsford is drenched in sweat, a testament to the intensity of the session.
The Importance of Time Under Tension
Time under tension (TUT) is a training technique that involves prolonging the duration a muscle is under strain during a set.
This method is particularly effective for hypertrophy, as it increases the total workload on the muscle, leading to greater muscle damage and subsequent growth.
For Lunsford, TUT is a cornerstone of his training philosophy, especially as he prepares for the most important competition of the year.
By incorporating TUT into his back workout, Lunsford ensures that every rep counts.
The slow, controlled movements force the muscles to work harder, leading to greater muscle activation and growth.
This approach not only builds size and strength but also improves muscle endurance, an essential component for performing at the highest level in bodybuilding.
Related: Derek Lunsford’s Back Workout for the Mr. Olympia 2024
Parting Thoughts: A Champion’s Mindset
As Derek Lunsford wrapped up his intense back session, he took a moment to reflect on the day’s training and the road ahead.
“This was, might I say, an intense back day,” he said. “It wasn’t just the slow time under tension easy reps — never easy, but we just got after it today boys. Obviously, got a really good sweat going. Great pump. Put some heavy weight in our hands, great day. Another good back day. Another good day in the books.”
With double cardio sessions, strict dieting, and relentless training, Derek Lunsford is leaving nothing to chance as he prepares to defend his Mr. Olympia title.
His focus on time under tension and heavy lifting is a testament to his dedication and his desire to push the limits of his physique.
As the competition draws nearer, Derek Lunsford is proving once again why he is a force to be reckoned with on the bodybuilding stage.
In conclusion, Derek Lunsford’s back workout is a masterclass in hypertrophy training, emphasizing time under tension and heavy lifting to build a world-class physique.
As he prepares for the 2024 Mr. Olympia, Derek Lunsford’s dedication to his craft and his relentless pursuit of excellence are on full display.
For anyone looking to take their training to the next level, there are valuable lessons to be learned from Derek Lunsford’s approach: focus on the fundamentals, push your limits, and never stop striving for greatness.