Derek Lunsford, one of the most formidable figures in modern bodybuilding, is gearing up for the 2024 Mr. Olympia with a meticulous training regimen and a physique that has reached its heaviest yet.
Derek Lunsford, who has been a significant contender since his debut in the Men’s Open division, is preparing for what could be another monumental year.
In a recent Instagram Q&A, he shared insights into his training split, his approach to diet, and his expectations for the upcoming competition.
This article delves into Derek Lunsford’s comprehensive training strategy, his current physical condition, and his thoughts on the competition.
The Heaviest He’s Ever Been
Derek Lunsford revealed that he is currently the heaviest he has ever been in his career, a testament to the rigorous off-season work he has put in.
This increase in weight is not just a matter of numbers on a scale it signifies substantial muscle gain, which he believes will translate into a superior physique come competition time.
“A lot of people I’m sure have been wondering, how things look right now in terms of where we’re at physique-wise, going into the Olympia prep. Well, this is for sure the heaviest I’ve ever been consistently without really trying. I’m not even eating six meals a day just yet,” Derek Lunsford shared.
Derek Lunsford emphasized that this weight gain is a solid increase of 5-10 pounds of muscle mass.
He noted that his current dietary regimen has not yet reached its peak intensity, which will ramp up as the competition draws nearer.
He expects this added mass to enhance his physique significantly.
“I end up eating nine meals a day right before the Olympia prep, so we’re not up to even six meals yet. I’m 5-10 pounds heavier, which when I say 5-10, I mean a solid five, I’m being very gracious, saying just five pounds heavier,” he explained. “I think that’s going to translate to a better physique this year. We’ll see.”
Derek Lunsford Training Split for Mr. Olympia 2024
Derek Lunsford’s training split is a carefully crafted regimen designed to optimize muscle growth and symmetry.
As the competition approaches, his training frequency and intensity will increase.
Currently, he trains five days a week, but this will ramp up to six days as the Olympia draws closer.
“Right now, I’m training five days a week. Normally when I’m getting ready for the Olympia I’m training six days a week. I just like being in the gym training. I don’t prefer rest days whenever I’m preparing for the Olympia. So, six days when I’m preparing for the Olympia, five days right now to give myself extra rest and recovery,” Derek Lunsford said.
His training split is as follows:
| Day 1 | Quad-Dominant Legs |
| Day 2 | Chest |
| Day 3 | Arms |
| Day 4 | Rest |
| Day 5 | Shoulders |
| Day 6 | Hamstring-Dominant Legs |
| Day 7 | Rest |
| Day 8 | Back or Chest |
This routine prioritizes upper body training, with a particular focus on areas he wants to improve, such as chest, arms, and shoulders.
Derek Lunsford’s approach is tailored to enhance the 3D look of his physique, ensuring a well-rounded appearance on stage.
“My current training split as I’ve mentioned is five days a week right now. I’m mainly going off how my body feels but I prioritize the body parts I want to bring up. So, I’ve put a lot of emphasis this year on training my upper body. I’ve been training chest, arms, and shoulders more, especially like chest, to get that 3D front-to-back,” he explained.
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Cardio and Diet Adjustments
As the competition nears, Derek Lunsford will incorporate more structured cardio sessions into his routine.
He plans to start his days with fasted cardio, a strategy aimed at maximizing fat loss while preserving muscle mass.
“This is just the beginning of Olympia prep. When it comes to being six weeks out, four weeks out, whatever, definitely going to be waking up earlier, doing my cardio fasted, and then eating a meal immediately once I step off the cardio,” he noted.
Derek Lunsford’s diet will also become more regimented and strict in the weeks leading up to the competition.
Currently, he is not yet consuming his maximum number of meals per day, but this will change as his prep intensifies.
“Way more regimented and strict here in a few weeks,” he added, emphasizing the increasing discipline required as the Olympia date approaches.
Focus on Upper Body Development
A key component of Derek Lunsford’s current training strategy is his focus on upper body development.
While his back has always been a standout feature, he is now placing additional emphasis on his chest, arms, and shoulders to ensure a balanced and symmetrical physique.
“My back has been, everything can always use improvements but I want to prioritize the body parts that aren’t as standout as my back. Everyone has a standout body part, I would say not neglecting back, you have to continue to train your strong body parts but putting more emphasis on the ones that you want to bring up more is important,” Derek Lunsford explained.
Competitor Analysis and Mindset
Derek Lunsford is fully aware of the stiff competition he will face at the 2024 Mr. Olympia.
He acknowledged the hard work and dedication of his fellow contenders, including reigning champion Hadi Choopan, Nick Walker, and Samson Dauda.
Despite the formidable lineup, Derek Lunsford remains confident and focused on his preparation.
“Hadi Choopan. I’m sure he’s training hard, I hope so. He needs to be that’s for sure because we are. I am. I know Nick is. I’m sure Samson is. I don’t doubt Hadi is too,” he remarked.
This mindset of mutual respect and acknowledgment of the competition underscores Derek Lunsford’s dedication to excellence.
He understands that to win, he must be at his absolute best, and he is leaving no stone unturned in his preparation.
Expert Opinions and Predictions
Bodybuilding veterans and experts have weighed in on Derek Lunsford’s prospects for the 2024 Mr. Olympia.
Chris Cormier, a seasoned analyst, believes that the competition will likely come down to Derek Lunsford and Hadi Choopan.
He suggested that Derek Lunsford needs to revamp his entire front side to have a shot at dethroning Hadi Choopan.
According to ‘The Real Deal,’ Derek Lunsford’s chances hinge on his ability to present a balanced and symmetrical physique, particularly from the front.
This insight aligns with Derek Lunsford’s focus on upper body development, as he aims to create a 3D effect with his chest, arms, and shoulders.
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Conclusion
Derek Lunsford’s preparation for the 2024 Mr. Olympia is a masterclass in dedication, strategy, and meticulous planning.
His current physique, the heaviest it has ever been, reflects the substantial gains he has made in the off-season.
With a carefully structured training split, a focus on upper body development, and a disciplined approach to diet and cardio, Derek Lunsford is poised to make a significant impact at the upcoming competition.
As the bodybuilding community eagerly anticipates the showdown in Las Vegas from October 10-13, 2024, all eyes will be on Derek Lunsford to see if he can capture his second Mr. Olympia title.
His journey is a testament to the relentless pursuit of excellence and the unwavering commitment required to compete at the highest levels of the sport.
Whether he emerges victorious or not, Derek Lunsford’s approach to training and his indomitable spirit serve as an inspiration to bodybuilders and fitness enthusiasts around the world.