In professional bodybuilding, where every rep counts and every workout is a step towards greatness, Derek Lunsford is a testament to the dedication, strength, and unrelenting pursuit of excellence.
As the reigning Mr. Olympia champion, Derek Lunsford is on a mission to defend his title, and his recent off-season leg workout showcases his intense preparation.
Derek Lunsford achieved a new personal record (PR) of 900 pounds on the hack squat machine, completing 12 reps in a jaw-dropping display of power and endurance.
This article dives into the details of his rigorous training session, providing an in-depth look at the exercises, techniques, and mindset that propel him towards another potential Mr. Olympia victory.
The Road to Mr. Olympia
Determination and Dedication
Derek Lunsford’s journey toward his second Mr. Olympia title is characterized by relentless dedication and a refusal to leave any stone unturned.
His training sessions are not merely workouts but a series of meticulously planned and executed routines designed to push his limits and enhance his physique.
In a recent YouTube video, Derek Lunsford gives fans a glimpse into his intense leg day workout, highlighting his extraordinary strength and unwavering determination.
The Pittsburgh Pro Guest Posing
In May 2024, Derek Lunsford appeared at the Pittsburgh Pro guest-possing event, impressing fans and judges alike with his bigger, fuller legs and enhanced chest detail.
This public display of his progress was a testament to the grueling training routines and disciplined nutrition plan he follows.
The Pittsburgh Pro was a prelude to the intense off-season workouts that would follow, each designed to refine his physique and prepare him for the ultimate test at Mr. Olympia.
The Intense Leg Day Workout
Pre-Workout Mindset
Before diving into the specifics of the workout, it’s essential to understand Derek Lunsford’s approach to training.
He emphasizes the importance of listening to his body and not putting undue pressure on himself.
This mindset allows him to train effectively, ensuring that he pushes his limits without risking injury.
“I’m having fun. I’m loving it. I want to go lift like an animal but at the same time, today is one of those days where it’s like I need to see how this warm-up goes. For one, I don’t want to put too much pressure on myself to perform in the gym. You got to listen to your body.”
Leg Extension Machine
The first movement in Derek Lunsford’s leg day workout is the leg extension machine.
This exercise targets the quadriceps, and Derek Lunsford uses it to progressively warm up his joints and muscles.
He explains that while his legs and chest are his strongest areas, he doesn’t dive straight into heavy lifting.
Instead, he gradually increases the intensity to prepare his body for the demanding workout ahead.
“I’ll tell you this man. I’m the strongest I’ve ever been. Every body part, especially chest, and legs… those are my — that’s where I’ve noticed the most strength and performance in the gym.”
“You want to sometimes come in here [move legs inside] and just smash right away but I’m telling you, man, by just easing into the workout and getting my joints warmed up, the muscles connected, I think that’s how I’ve been progressing so much and why I’ve been so strong.”
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Lying Leg Curl Machine
Next, Derek Lunsford transitions to the lying leg curl machine, an exercise that targets the hamstrings. He highlights the importance of variety in his workouts, often changing the position of his knees to target different parts of the muscle group.
“I like to switch it up. So, if I notice myself doing it one way, like bringing my knees a little wider, I do it like that more, then I’ll switch it up and bring my knees closer, pinching my knees together as I come up. Whatever you’ve been doing for a while, do the opposite.”
The Highlight: 900-Pound Hack Squat
The pinnacle of Derek Lunsford’s leg day workout is the hack squat, where he set a new personal record of 900 pounds for 12 reps. This achievement is a testament to his incredible strength and determination.
Derek Lunsford’s previous best was significantly lower, but his relentless pursuit of improvement has led him to this remarkable milestone.
“Two years ago my best was like eight [plates] for eight. I think last year I got eight for 12 or something, I don’t know, 15 or 12.”
“Bro, PRs every week. At least one or two workouts a week are a PR,” said Derek Lunsford. “I got to like eight and I was like look, it was seven or eight and it was like dude, you got 12” Lunsford shares.
Vertical Leg Press
Following the hack squat, Derek Lunsford moves to the vertical leg press. This exercise focuses on the quadriceps and allows for increased blood flow to the thighs.
Derek Lunsford explains that after performing heavy, quad-dominant exercises, the vertical leg press helps to balance the workout by incorporating a high-volume approach.
“So we’ve done two quad-dominant movements, one little hamstring kind of warm-up. Well, we did like one working set I guess. Why don’t we, instead of doing pendulum squats, or like a belt squat or Smith squat even, let’s just do a leg press.”
“We could do the vertical leg press and just do one kind of giant set. Like an FST-7 rest for like 30 seconds, and then 10-12 reps each. We went heavy on a couple of exercises, especially this one here so we can back off the weight and do a little bit more volume all at once. Get as much blood in the thighs as possible.”
Standing Calf Raises
To conclude his leg day workout, Derek Lunsford performs standing calf raises. This exercise targets the calf muscles, ensuring that his entire lower body receives a comprehensive workout.
After finishing the session, Derek Lunsford shares his post-workout thoughts, highlighting the intensity of the day’s training and the importance of proper recovery.
“Man, another good day. I’m thinking right now let’s go get this protein shake but I’m like nah, give me a minute. When I have a day like today when I’m going heavier and a little more intense, it might take me 30 minutes to calm down and get my protein shake down because I’m not hungry after I do a workout like this.”
The Importance of Progressive Overload
Achieving PRs
Derek Lunsford’s consistent progress and ability to set new personal records can be attributed to his strategic use of progressive overload.
This training principle involves gradually increasing the intensity of workouts to stimulate muscle growth and strength gains.
By continually challenging himself with heavier weights and more reps, Derek Lunsford ensures that his muscles are constantly adapting and growing stronger.
Varied Training Techniques
In addition to progressive overload, Derek Lunsford incorporates varied training techniques into his routine.
This includes changing the positioning of exercises, adjusting the number of sets and reps, and incorporating different types of equipment.
These variations prevent plateaus and keep his muscles responsive to new stimuli.
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Nutrition and Recovery
Post-Workout Nutrition
After an intense workout like his leg day session, Derek Lunsford emphasizes the importance of nutrition and recovery.
Consuming a protein shake helps to replenish the body’s nutrients and promote muscle repair.
However, due to the intensity of his workouts, Derek Lunsford often needs time to calm down before he can eat or drink.
Recovery Strategies
Proper recovery is essential for maintaining peak performance and preventing injuries.
Derek Lunsford incorporates various recovery strategies into his routine, including adequate rest, hydration, and stretching.
These practices help to reduce muscle soreness, improve flexibility, and prepare his body for the next training session.
The Road Ahead: Preparing for Mr. Olympia 2024
FST-7 Training with Hany Rambod
Derek Lunsford’s training is further enhanced by his collaboration with coach Hany Rambod. Together, they incorporate FST-7 (Fascia Stretch Training) into their workouts.
This technique focuses on high-intensity sets with short rest periods to maximize muscle pump and growth.
“It’s going to build that endurance for him. When you’re doing FST-7 sets you do less cardio because you get into better shape,” Rambod explained.
The Competition
Derek Lunsford is intensifying his efforts with only a few months left before the 2024 Mr. Olympia competition.
The Men’s Open division is highly competitive, featuring some of the most determined and talented athletes in the world.
To defend his title, Derek Lunsford must maintain his current performance level and continue to improve and refine his physique.
Conclusion
Derek Lunsford’s 2024 off-season leg workout demonstrates his commitment to excellence and his quest for a second Mr. Olympia title.
By pushing his limits and setting new personal records, Derek Lunsford showcases the strength, determination, and strategic planning required to compete at the highest level of bodybuilding.
His approach to training, nutrition, and recovery serves as an inspiration to athletes and fitness enthusiasts alike.
As the countdown to Mr. Olympia continues, all eyes will be on Derek Lunsford to see if his hard work and dedication will lead him to another victory.