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Monday, October 3, 2022
HomePowerliftingHow Derek Lunsford Is Training Legs for the 2022 Men's Open Olympia

How Derek Lunsford Is Training Legs for the 2022 Men’s Open Olympia


Derek Lunsford’s particular invite to 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 official Males’s Open Olympia prep exercise movies to his YouTube channel. Titled “Brutal Leg Day,” it actually lives as much as its billing. Test it out:

[Related: The Shoulder Workout Chris Bumstead Uses for a Massive Pump]

Derek Lunsford’s Olympia Prep Leg Exercise

Lunsford’s leg exercise on 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 his hamstrings and 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 warm-up 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 the time underneath stress for the muscle.

Seated Leg Curl

Subsequent up is one other leg machine train for Lunsford. These seated leg curls hammer the hamstring and calves. The added stability from the machine permits for higher isolation of the muscle groups.

[Related: Here Is James Hollingshead’s Final Leg Workout Before the 2022 Arnold Classic UK]

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.

Adductor Machine

Lunsford doesn’t element this a part of his exercise. Nonetheless, as Traditional Physique champ Chris Bumstead defined in one in all his leg exercise movies, the adductor machine gives a stable warm-up earlier than squatting 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-pound weight plates on either side for 20 reps. Instantly after, a plate is taken from either side for 12 extra reps. Then one other is dropped 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.”

Leg Press

Subsequent is the leg press, one other foundational machine for build up the quads and the hamstrings. Units and reps aren’t obtainable, however the video does present Lunsford repping out eight 45-pound plates on either side.

[Related: Bodybuilders Nick Walker and Brett Wilkin Dominate a Quad-Centric Workout]

Pendulum Squat

The pendulum squat machine would possibly appear to be a hack squat, 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, Shaun Clarida, 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.

Leg Extension

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 end.

Trying Forward

The information of Lunsford’s transfer to Males’s Open remains to be contemporary, however it’s already induced numerous chatter within the bodybuilding world. Most notably, the 1983 Mr. Olympia, Samir Bannout, mentioned he thinks Lunsford has all the pieces it takes 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 the 2022 Olympia on Dec. 16-18, 2022, in Las Vegas, NV.

Featured Picture: @dereklunsford_ on Instagram



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