Derek Lunsford’sto compete in Males’s Open on the 2022 Mr. Olympia was a major improvement. It upends the present 212 Olympia lineup — since Lunsford will not defend his 212 title from 2021 — and provides one other potential top-five finisher to an already stacked Mr. O roster.
On Sept. 22, 2022, Lunsford posted one in all his first officialprep exercise movies to his YouTube channel. Titled “Brutal Leg Day,” it actually lives as much as its billing. Test it out:
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Derek Lunsford’s Olympia Prep Leg Exercise
Lunsford’son this video focuses on eight workout routines, emphasizing excessive depth and reps. Listed below are the strikes he hits, adopted by a breakdown of every:
Standing Leg Curl
Lunsford makes use of the standing leg curl machine as a warm-up to get the blood flowing to hisand loosen up the muscle groups for the heavier lifts later. Although the video doesn’t present whole units, Lunsford mentions that he does a minimal of 25 reps per set.
Mendacity Hamstring Curl
Relating to the mendacity leg curl machine, Lunsford has a easy philosophy for fulfillment.
“It’s a must to be locked in your place and have interaction with the muscle,” Lunsford says. “Nevertheless it actually simply comes all the way down to your effort.” He provides that whereas weight and reps matter, it’s all about how a lot you squeeze throughout every rep to maximise thefor the muscle.
Seated Leg Curl
Subsequent up is one othertrain for Lunsford. These seated leg curls hammer the hamstring and . The added stability from the machine permits for higher isolation of the muscle groups.
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The secret is to position the thigh pad, so it touches simply above the knee whereas the decrease leg pad is simply above the shoe on the again of the leg. Get full extension on the legs and make sure the toes are pointed straight forward all through the rep.
Lunsford doesn’t element this a part of his exercise. Nonetheless, aschamp in one in all his leg exercise movies, the adductor machine gives a stable warm-up earlier than because it helps loosen the muscle groups wanted on the backside of the transfer. Lunsford will want it for what’s coming subsequent.
Belt Squat Leg Press
If each exercise has a most important occasion, these belt squats could be it for Lunsford. He runs via a number of units on this machine, however the ultimate one is noteworthy.
Lunsford begins this ultimate crushing set with 4 45-poundon either side for 20 reps. Instantly after, a plate is taken from either side for 12 extra reps. Then one other is for 14. Lunsford reps out 16 extra with one plate on either side and shuffles off for a break.
“That was one of the crucial brutal units that I’ve had in a very long time. Possibly ever,” Lunsford says after collapsing right into a heap. “I’m gonna be hurting for days.”
Subsequent is the, one other foundational machine for build up the and the hamstrings. Units and reps aren’t obtainable, however the video does present Lunsford repping out eight 45-pound plates on either side.
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The pendulum squat machine would possibly appear to be a, however there’s a giant distinction. With the hack squat, the physique strikes in a straight line, whereas the again pad on a pendulum squat swings with the person and permits for extra bias in the direction of the quads.
Lunsford’s former 212 rival,, lately highlighted the pendulum squat in his leg exercise video, saying the bottom line is to get as a lot depth as doable to maximise the transfer.
Lunsford ends this brutal exercise with units on the leg extension machine. Lunsford doesn’t emphasize heavy weight; as an alternative, the main focus is on excessive reps and a sturdy and muscle-exhausting.
The information of Lunsford’s transfer to Males’s Open remains to be contemporary, however it’s already induced numerous chatter within theworld. Most notably, the , Samir Bannout, mentioned he thinks Lunsford to complete within the prime 5 on the present.
We’ll see how Lunsford adapts to his new division when he steps on stage on theon Dec. 16-18, 2022, in Las Vegas, NV.
Featured Picture: @dereklunsford_ on Instagram