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

How Derek Lunsford Is Coaching Legs for the 2022 Males’s Open Olympia


Derek Lunsford’s particular invite to compete in Males’s Open on the 2022 Mr. Olympia was a big improvement. It upends the present 212 Olympia lineup — since Lunsford will now 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 among his first official Males’s Open Olympia prep exercise movies to his YouTube channel. Titled “Brutal Leg Day,” it definitely 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 workouts, emphasizing excessive depth and reps. Listed here 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 interact with the muscle,” Lunsford says. “But it surely actually simply comes right 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 beneath pressure 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 better isolation of the muscle groups.

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

The hot button is to put 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 Basic Physique champ Chris Bumstead defined in one among his leg exercise movies, the adductor machine supplies a strong 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 can be it for Lunsford. He runs via a number of units on this machine, however the last one is noteworthy.

Lunsford begins this last crushing set with 4 45-pound weight plates on all sides for 20 reps. Instantly after, a plate is taken from all sides for 12 extra reps. Then one other is dropped for 14. Lunsford reps out 16 extra with one plate on all sides and shuffles off for a break.

“That was one of the vital 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 increase the quads and the hamstrings. Units and reps aren’t out there, however the video does present Lunsford repping out eight 45-pound plates on all sides.

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

Pendulum Squat

The pendulum squat machine may seem like 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 consumer and permits for extra bias in direction of the quads.

Lunsford’s former 212 rival, Shaun Clarida, not too long ago highlighted the pendulum squat in his leg exercise video, saying the hot button 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 target is on excessive reps and a strong and muscle-exhausting end.

Wanting Forward

The information of Lunsford’s transfer to Males’s Open remains to be recent, nevertheless it’s already induced plenty of chatter within the bodybuilding world. Most notably, the 1983 Mr. Olympia, Samir Bannout, stated he thinks Lunsford has the whole lot it takes to complete within the high 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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