Just a few weeks into his competition prep for the 2023 Olympia, Derek Lunsford teamed up with his predecessor from the 212 division, Flex Lewis, for an intense chest workout. The duo, committed to their fitness regimes, delved deep into discussions about bodybuilding training and dietary habits while sweating it out. A video capturing this training session found its way onto Lunsford’s personal YouTube channel.
A Fierce Competitor: Derek Lunsford’s Olympia Journey
Known as the former 212 Olympia champion, Derek Lunsford secured the prestigious title at the 2021 Olympia by defeating Shaun Clarida. Rather than holding onto his reign in the division, Lunsford, at 30, transitioned to the Men’s Open division in 2022. Despite ending up as a runner-up at the 2022 Olympia to Hadi Choopan, Lunsford is viewed by many experts as a strong contender heading into the 2023 Olympia. However, it’s agreed upon that he needs to refine certain aspects of his training to potentially outdo the reigning Mr. Olympia, Hadi Choopan.
A Legacy in Bodybuilding: Flex Lewis’ Reign
Flex Lewis, meanwhile, is celebrated as the most dominant champion in the history of the 212 division. His reign, stretching from 2012 to the 2018 Olympia, witnessed seven consecutive 212 Olympia titles. Lewis decided to retire amidst rumors of his debut in the Men’s Open division, much to the fans’ disappointment. Currently, Lewis is reveling in his retired life while continuing his gym routine to become ‘bigger, stronger, and faster.’
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Prepping for the Big Stage: Lunsford’s Journey to the 2023 Olympia
Derek Lunsford has kick-started his preparation for the 2023 Olympia. As part of his prep, he recently shared insights into his daily eating and supplement stack with his followers. His predecessor, Flex Lewis, drew parallels between Lunsford and the former 2-division UFC champion Conor McGregor. In Lewis’ view, Lunsford has the potential to make history as the first-ever two-division Olympia champion.
In Pursuit of Olympia: Derek Lunsford and Flex Lewis Dive into an Intensive Chest Workout
Partnering Up for a Chest Workout
As Derek Lunsford aspires to earn his dual-champ status, he has enlisted Flex Lewis, his predecessor from the 212 division, to guide him through an intense chest workout. Their collaborative training, which was posted on Lunsford’s personal YouTube channel, provides a closer look at the rigorous preparations Lunsford is undertaking as he sets his sights on the upcoming Mr. Olympia.
Commencing with Cable Crossover
To kick-start their training, Lunsford and Lewis took to the cable crossover, an exercise often perceived as merely an effective finisher for inducing a muscle pump. However, as an ACE-sponsored study reveals, the cable crossover ranks third in pectoral muscle activation, falling just short of bench press and pec deck flyes. This positions it as a highly effective chest builder. The bodybuilding pair began with a few warm-up sets of cable crossover, progressively moving on to heavier working sets.
Transitioning to Seated Machine Chest Press
Post the warm-up with cable crossovers, the duo transitioned to seated machine chest presses on a plate-loaded machine. Offering a fantastic alternative to bench press, this exercise requires minimal set-up and considerably reduces injury risks associated with free weight compound exercises. Being a compound movement, machine chest press simultaneously activates the anterior deltoid, triceps, and pectoral muscles. Lunsford and Lewis worked their way through a number of strenuous sets, aiming to achieve a powerful pump.
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Focusing on Machine Incline Chest Press
Although it is impractical to target specific muscle parts through exercise modification, modifying form and position can emphasize different muscle areas. The incline chest press primarily targets the clavicular head of the pectoral muscles or the upper pecs, an area many struggle to develop. Thus, incorporating incline pressing movements in a chest routine is highly recommended. Both Lunsford and Lewis undertook several sets of machine incline chest press, moving then to the final exercise of the day.
Concluding with Machine Incline Chest Flyes
While pressing movements enhance the pushing strength of the upper body, flyes contribute to building adduction strength. Incorporating both types of movements is essential for comprehensive chest development. Lunsford and Lewis wrapped up their chest workout with several sets of incline chest flyes on a plate-loaded machine, marking the end of their rigorous training session.
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Full workout included:
- Cable Crossover
- Seated Machine Chest Press
- Machine Incline Chest Press
- Machine Incline Chest Flyes
Flex Lewis Shares Insights on Competition Prep and Off-Season Training Changes
As Derek Lunsford and Flex Lewis engaged in their intense chest workout, Lunsford took the opportunity to learn more about Lewis’s training approach during the off-season and competition prep phases at the height of his career.
Frequency and Volume Shifts
In response to Lunsford’s query, Lewis revealed that during competition prep, he increased the frequency of his workouts from once a week to twice a week for each body part. This adjustment aimed to maximize muscle stimulation and refine his physique for the stage. However, when it came to the number of exercises and reps per body part, Lewis mentioned that there were not significant changes between his off-season training and the rigorous competition prep. This strategy allowed him to maintain muscle mass and overall strength while focusing on fine-tuning his physique for the contest.
“But we would go at it and we would do five exercises. Sets wise, it was probably like, it all depends on the body part but like probably 20 to 26 sets.”
Flex Lewis and Derek Lunsford Reflect on Training Approaches and Recovery
During their grueling chest workout session, Flex Lewis confessed to Lunsford that during his competitive years, his training approach was not always consistent and systematic. This reflection highlighted the importance of structured training for the progress and longevity of an athlete.
The Benefit of Slowing Down
In response to Lewis’ admission, Lunsford shared his own experience. He found that taking a slower pace during the off-season contributed significantly to his recovery. This approach allowed his body ample time to recuperate, subsequently enhancing his performance during the rigorous training periods leading up to competitions. This shared insight emphasized the critical role of rest and recovery in a bodybuilder’s regime, as important as the intense training itself.
Lunsford’s Off-Season Approach: Less is More
In the wake of Lewis’ admission about the lack of systematic approach in his training during his competitive days, Lunsford shared his personal strategy. An advocate for a less intense off-season, Lunsford expressed his preference to ease off slightly during these periods.
The Power of Rest
Speaking from his personal experience, Lunsford opined, “During the off-season, I like to slow things down a bit. It’s a time for the body to rest, recover, and build strength for the rigorous training that lies ahead.” This sentiment reiterates the significance of rest and recovery periods in an athlete’s regimen, emphasizing their role in improving performance and preventing injuries.
“Off-season, I’ve really found that whenever I kind of back off just a little bit here and there… You need to have hard and intense training sessions at least a couple of times a month… But I found out when I end up backing it off just a little bit, my body is more fresh and it ends up recovering, filling out and improving more.”
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Lunsford Shares the Secret to His Sculpted Midsection
As their rigorous workout session transitioned into a posing practice, Lunsford drew back his shirt to reveal his impressively sculpted muscles. Lewis immediately drew attention to Lunsford’s incredibly narrow midsection.
The Dietary Factor
In response to Lewis’ observation, Lunsford pointed towards his dietary choices as the secret behind his well-defined abs. He shared, “It’s all in the diet.” His statement throws light on the significant role that nutrition plays in crafting a chiseled physique, alongside an intense training regimen.
“I actually think that you need to take a break from how many meals you’re eating. A lot of guys, they’re eating six or seven meals a day year round. That’s tons of protein I think you need to give your body a break. I think it’s okay that you back down the protein in the off-season a little bit… Especially when you have more calories like you have more carbs, you have more fats.”
Protein Restriction and Meal Planning
Digging deeper into his dietary habits, Lunsford revealed his unusual strategy of restricting protein intake to around 150 grams per day for extended periods. This diet plan allows his digestive system a break and lets his stomach shrink, contributing to his slim midsection.
While strict five-to-six-meal schedules are common during competition preparation, Lunsford vouches for a diet comprising three nutrient-dense meals a day, finding it more beneficial for his physique and health.
Lunsford’s Leap into the Men’s Open Division: A Promising Future
Lunsford’s shift to the Men’s Open division was met with high expectations from the bodybuilding community. While many predicted the former 212 Olympia champion would cause a stir in this new division, the extent of his potential success against seasoned competitors remained uncertain. Yet, if Lunsford makes the right tweaks to his regimen in the coming sixteen weeks, he stands on the verge of becoming the next Mr. Olympia.
Watch a Streaming Of Full Workout of Derek Lunsford’s personal YouTube channel:
Overview
As part of his preparation for the 2023 Olympia, Derek Lunsford, the former 212 Olympia champion, has teamed up with his predecessor, Flex Lewis, for rigorous chest workout sessions. These intense training encounters, filled with deep discussions on bodybuilding and diet, have been featured on Lunsford’s personal YouTube channel. Despite shifting to the Men’s Open division and finishing as the runner-up at the 2022 Olympia, Lunsford is determined to refine his training methods to potentially outdo the reigning champion, Hadi Choopan, in the 2023 event. On the other hand, Flex Lewis, known for his dominant reign in the 212 division, continues to maintain his gym routine in his retirement.
Featured Image @Flex Lewis & @Derek Lunsford (YouTube)
