Derek Lunsford is intensifying his leg workout as he prepares for the 2023 Mr. Olympia. At just 30, he aims to dethrone reigning champion Hadi Choopan. Moreover, his recent updates show clear progress in both size and conditioning. Consequently, many see him closing in on the coveted Olympia title.
Since earning his IFBB Pro card in 2017, Lunsford’s rise in bodybuilding has been swift. Notably, he claimed the 212 Olympia champion title in 2021 by surpassing Shaun Clarida. Many experts predicted he would become a dominant force in that division.
However, a shift came after his guest appearance at the 2022 Pittsburgh Pro. That year, Lunsford made a bold move to compete in the Men’s Open division at the Olympia. Although seen as an underdog, he impressed by competing against giants like Hadi Choopan and Nick Walker. Ultimately, he earned an impressive second place at the 2022 Olympia.
Now, with the 2023 Olympia approaching, Lunsford follows a strict regimen. He consumes five meals a day to fuel his intense training sessions. Based on his recent performance, many insiders whisper about his potential to claim the Olympia crown.
Winning titles in different weight classes is rare in competitive sports. Previously, athletes like UFC’s Conor McGregor have achieved such feats. Now, Lunsford stands on the brink of becoming the first bodybuilder to do so, a milestone few have reached.
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Derek Lunsford Grueling Leg Workout for the 2023 Olympia
Lunges: The Warm-Up Kickstart
The renowned 30-year-old bodybuilder, Derek Lunsford, initiated his leg workout with walking lunges. Opting for bodyweight to activate and ready the major muscle groups, Lunsford covered a commendable distance before progressing to the next segment of his routine.
Leg Extensions: Focusing on Quads
The next stop on his workout journey was the leg extension machine, which zeroes in on the quadriceps, specifically emphasizing the rectus femoris. While some naysayers point out potential knee strain from this exercise, when executed correctly with moderate weights, it becomes an invaluable tool both for warming up and honing quad development. Lunsford powered through several sets, showcasing his dedication to excellence.
Lying Leg Curls: Hamstring Activation
Prioritizing the hamstrings, Lunsford then shifted to lying leg curls. Renowned for their knee-warming benefits, leg curls are often chosen by bodybuilders as the foundation of their routine. This exercise’s inherent advantage is its minimal knee strain, making it a more favorable option than leg extensions when it comes to initial exercises.
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Smith Machine Front Squats: Upping the Intensity
The Smith Machine front squats marked Lunsford’s transition to compound exercises, ramping up his workout’s intensity. Beginning conservatively with a plate on each side, Lunsford gradually upped the ante, culminating with a challenging 405 lbs. Comparing this to his preparations for the previous Olympia, it was clear that Lunsford had made significant strides. Although coach Rambod had to step in to assist during the most intense reps, Lunsford’s determination shone brightly throughout the session.
“Every rep scared me. I’ve never been a powerlifter. So, like, the heavier weights, I’m very much controlling but it still makes you nervous because I’m not just trying to explode into the rep.”
The Return to Front Squats
While Derek Lunsford has been exploring a myriad of quad-targeting exercises over recent months, he reintroduced front squats into this training session after a considerable hiatus. Even with this pause, his command over the weight was notably superior to his performance at a similar juncture the previous year. This marked improvement underscores his advancements and growth in the interim. After his main set, Lunsford scaled back to 315 lbs for a back-off set, paving the way for his subsequent exercise.
Pendulum Squats: A Spine-Friendly Approach
Pendulum squats have been lauded for their ability to allow athletes to push their limits without jeopardizing the spine. When free weight squatting, there’s often the risk of the back giving out before the legs reach their threshold. Pendulum squats negate this risk, focusing purely on lower body strengthening without the associated strain on the lower back. Recognizing this, Lunsford seamlessly transitioned to pendulum squats, launching into his working sets post a single warm-up set. This strategic incorporation is a testament to Lunsford’s holistic approach to bodybuilding: pushing boundaries while preserving long-term health.
“We’re still building on strength. That’s the goal now over the next few weeks, just to keep getting stronger. I feel like I’m in a really good spot right now but I can’t be content. I have to keep improving,” Lunsford stated about his progress so far.
Mastering the Eccentrics
Derek Lunsford is not one to skimp on the details. He integrated slow eccentric movements into his reps, a technique celebrated for its muscle-tearing and growth-inducing benefits. With precision and controlled execution in every repetition, Lunsford transitioned to his next targeted movement.
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Leg Press: Intensity and Technique Combined
Lunsford’s choice of the iso-lateral leg press machine further illuminated his meticulous approach. Initiating with unilateral sets, he concentrated on each leg separately. This not only intensified the exercise but also fortified the coveted mind-muscle connection — a critical element for advanced bodybuilders.
However, Lunsford wasn’t done. In a testament to his stamina and drive, he subjected his muscles to a grueling finisher set. Adopting a unique method, he kept one plate static in an extended position while exerting force through the opposite leg. This technique prolonged the tension period for his muscles, magnifying the workout’s efficacy. This intense set marked the culmination of Lunsford’s leg day, wrapping up an already demanding routine.
Workout Snapshot:
Lunsford’s regimen epitomized a blend of traditional exercises, advanced techniques, and innovative approaches, including:
- Walking Lunges
- Leg Extensions
- Lying Leg Curls
- Smith Machine Front Squats
- Pendulum Squats
- Leg Press
Can I be better than I was last year?
Derek Lunsford’s approach speaks volumes about his growth mindset. Even with accolades and titles under his belt, his pursuit of excellence never wanes. For him, past achievements aren’t endpoints but merely milestones in an ongoing journey. This consistent reflection, questioning, and drive to surpass previous benchmarks are hallmark traits of individuals with a growth mindset. They view challenges as opportunities, not obstacles, and are always on the quest for self-improvement.
For Lunsford, it’s evident that satisfaction doesn’t come merely from titles won or records set but from the intrinsic pursuit of becoming the best version of himself. Every new prep phase is a new challenge, an opportunity to redefine his boundaries and set new standards. It’s this mindset that not only propels him forward but also inspires countless others in the bodybuilding community and beyond.
“The question when you start the prep every year is can you be better than the last time. Can I be better than I was the year before? Not just for myself but talking to others (Other Olympians), I think there is a little bit of a question. That goes through every competitor’s head when they’re going into the next competition prep.”
Can I elevate even further?
For Derek Lunsford and many like him, this introspection is an affirmation of their commitment to evolution and growth. He believes that constantly querying one’s potential and capabilities pushes the boundaries of what’s achievable. This iterative process of self-assessment is integral to their relentless drive for improvement.
Contrary to common perceptions, such self-questioning isn’t rooted in insecurity. Instead, it’s a testament to the athlete’s recognition that there’s always room for growth, refinement, and elevation — no matter the heights already achieved.
In Lunsford’s view, the essence of a true competitor lies in this insatiable hunger for progress. The day an athlete stops asking this question is perhaps the day they become complacent, halting their journey of growth. Aspiring to be better than yesterday, to fine-tune even the minutest of flaws, is what separates the great from the truly exceptional. And in this continuous pursuit, they find their true strength and purpose.
“That means, for one, you want to be better. And the reassurance comes in two things. One – Knowing yourself, knowing that for me, giving less than a hundred percent each and every day and executing the plan is unacceptable. I will follow through with everything that I have to do to be my best. And the other portion that should give you the confidence that you will continue to improve and be better every year, every time is by how many times you do it!”
Am I truly better than before?
For Derek Lunsford, the Olympia is not just another competition; it’s a testament to his dedication, his journey, and his evolution as a bodybuilder. While seven appearances at such a prestigious event would naturally inflate the ego of many, Lunsford’s humility shines through.
His past achievements, including his tenure as a champion, don’t grant him complacency. Instead, they fuel his fire, propelling him into each preparation phase with renewed vigor and determination. The essence of this relentless pursuit lies not in seeking validation from external accolades but in the inner quest for self-betterment.
That perennial, “nerve-racking” question isn’t a reflection of self-doubt. It’s a manifestation of Lunsford’s growth mindset, an indicator of his commitment to pushing the envelope. For him, every Olympia isn’t about the laurels of the past but the potential of the present and future.
In a sport where physical prowess often takes center stage, Lunsford’s mental fortitude and introspective approach set him apart, embodying the true spirit of a champion.
“If you’re asking yourself that, I think you’re already in a good place. Because if you weren’t asking yourself that, then I might be concerned, are you actually going to bring it? Are you actually going to give more than you did last time?” Lunsford stated.
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The stage is set for an epic showdown at the 2023 Olympia. Derek Lunsford will face off against Hadi Choopan and Nick Walker. Moreover, these three represent the cream of the bodybuilding world. However, it’s not just about muscle size. Instead, mental warfare and strategy will also play crucial roles.
Nick Walker enters the competition with confidence and determination. Indeed, he has already challenged Lunsford. Walker boldly claims he will outshine Lunsford even if the latter slips. Consequently, anticipation for the event continues to build. Fans are eager to see if Walker can back up his claims.
However, when titans clash, outcomes remain uncertain. Each athlete will bring their absolute best. Furthermore, they will strive not just to beat rivals but also to exceed their personal limits. Lunsford, Choopan, and Walker have consistently shown they are warriors, not just competitors.
Regardless of the winner, one fact stands out. The 2023 Olympia promises to be unforgettable. Above all, it will showcase passion, grit, and the relentless spirit of these athletes. Fans worldwide are sure to be captivated.
Fans can check out the comprehensive Derek Lunsford Leg workout video on his personal YouTube channel:
Overview
Derek Lunsford, a prominent name in American bodybuilding, is intensifying his training, particularly focusing on his legs, to challenge reigning Mr. Olympia, Hadi Choopan. After winning the 212 Olympia title in 2021 and a surprising second place in the Men’s Open division at the 2022 Olympia, Lunsford is primed for the upcoming 2023 Olympia. Balancing rigorous training with a growth mindset, he’s not only prepping for a physical showdown against formidable opponents like Choopan and Nick Walker but is also on track to achieve a unique bodybuilding feat. The upcoming Olympia promises high stakes and thrilling performances.
Featured Image – Derek Lunsford Herculean Leg Workout for the 2023 Olympia – Credit: @Derek Lunsford (Instagram)
