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Derek Lunsford etched his name in bodybuilding record books by becoming the first two-division champion in the 59-year history of the Mr. Olympia contest. Coming off that life-changing victory in Orlando, FL that earned him the most coveted title in the sport and a lucrative $400,000 prize, the 18th member of the exclusive Mr. Olympia club paid homage to some of the all-time greats by visiting one of the most well-known gyms in the country: the Bev Francis Powerhouse Gym.

Located in Syosset, NY, the 30,000-square-foot facility opened in 1987 and has served as a training ground for household names like four-time Mr. Olympia Jay Cutler and the legendary Ronnie Coleman. In a video posted on his YouTube page on Nov. 16, 2023, Lunsford shared highlights from his intense back workout at the iconic gym better known as the “East Coast Mecca.”

Before he dove into his training session, Lunsford spent time with Bev Francis Powerhouse Gym owner and IFBB Pro League head judge Steve Weinberger. The 2021 212 Olympia winner signed a few autographs and discussed his mindset with Weinberger, who’s witnessed how former champions handle the post-victory phase differently.

“Your competition holds you accountable,” Lunsford explained. “These guys are hungry, so literally from the time I stepped off stage this past week, I’ve already been back at the gym training, talking to Hany [Rambod], making sure we’re versing out of this appropriately.”

After reminiscing about his first trip to Bev Francis Powerhouse Gym in 2020 and reflecting upon how much his life has changed, Lunsford shifted his attention to training his lats and other back muscles. The workout begins at the 10:40 mark of the video.

Close-Grip Cable Lat Pulldown

Lunsford’s back session began with close-grip cable lat pulldowns. Leaning back slightly throughout the movement, he allowed the weight to completely stretch his lats on the way up before pulling down and squeezing at the bottom.

Rather than performing a high number of sets like he normally would, Lunsford took a different approach during his day at the East Coast Mecca. Between the impact of traveling and having so many machines at his disposal, he opted to do more exercises, capping the number of sets of close-grip lat pulldowns at four.

Wide-Grip Lat Pulldown Machine

Next, Lunsford attacked his lats from a wider angle on a plate-loaded pulldown machine. Grasping the handles with a pronated (palms-down) grip, he started with a warm-up set using a 45-pound (20.4-kilogram) plate per side. After completing 15 slow-and-controlled reps, he doubled the weight for his second set.

Inspired by the variety of gym equipment available in training facilities he’s used recently, Lunsford shared some insight about one of his personal goals.

“I went to Ronnie’s gym the other day and saw his gym and it just fires me up for me to have my own gym in Clearwater,” the Florida resident said. “Just have it right there 15 to 20 minutes from the house, and get to pick out all the best pieces of equipment that’s going to help me be my best. I just really can’t wait.”

Lunsford wrapped up this portion of the workout with a third set of wide-grip lat pulldowns using 115 pounds (52.1 kilograms) worth of plates on each side.

Neutral-Grip Lat Pulldown Machine

Sticking with the same machine, Lunsford simply switched his grip to get a different stimulus. After performing close- and wide-grip versions of lat pulldowns, he utilized a neutral grip to “light up” his lats without placing too much stress on his wrists.

Just as he did with the first two variations, Lunsford executed three sets of this exercise. Having achieved a noticeable pump that brought out the striations in his biceps, shoulders, and chest, the recently crowned champion moved on to the row-based portion of his back session.

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Chest-Supported Incline Row Machine

Lunsford chose a chest-supported incline row machine as his first method of attacking the upper part of his posterior chain. With his chest firmly against the pad, his feet anchored on the platform, and his body leaned slightly forward, Lunsford took hold of the handles and engaged his rhomboids, lats, and rear deltoids to perform the pull-based movement.

Before he hit his fourth set, the king of the Men’s Open division detailed how and why he changed his grip during this exercise.

“The first one I went a little bit wider and I tried to tuck my hands a little bit underneath,” Lunsford explained. “It wasn’t a complete reverse-grip row, but that was what I was trying to mimic. The last two sets we’re going to do a little bit closer with a neutral grip so they just hit a little bit different angles of the back.”

T-Bar Row

To get his core more involved, Lunsford left the chest-supported row machine behind for a back-day classic: the T-bar row. Starting with a pair of 45-pound plates, he maintained a slight bend in his knees and a neutral spine as he drove his elbows back and squeezed at the top of the movement.

Lunsford completed sets of 15 reps, noting the difference in intensity due to him being roughly two weeks removed from competing.

“Now is the time after a show that you don’t go too heavy and you really focus on the squeeze, the stretch, and the contraction,” he explained. “Just getting that good mind-muscle connection in all of your reps, all of your sets, all of your exercises.”

Lunsford said he plans to train in this manner in the short term to build up strength and keep his muscles healthy. However, he will ramp up the weight and go heavier in about two to three months.

Chest-Supported Seated Row Machine

After performing an angled chest-supported row earlier, Lunsford went with a vertical version. Seated with his chest against the pad, he worked with a 45-pound plate on each side to get a huge pump in his lats. This set the stage for another seated row variation.

Cable Seated Row

Lunsford’s penultimate exercise was a traditional cable seated row. He trained unilaterally by using independent handles, making sure to squeeze his shoulder blades together for the ultimate contraction. Looking every bit the part of a Mr. Olympia winner, Lunsford ramped up the weight for his final sets before he moved on to his final exercise.

Low Row Machine

A low-row machine allowed Lunsford to target his lats and rhomboids, as well as his middle and lower trapezius. He wrapped up his workout with several sets of this strength- and muscle-building movement, ensuring to maintain complete control of the weight to maximize time under tension.

Mr. Olympia-Level Back Workout

Although the 2023 Mr. Olympia winner didn’t go heavy on any of his exercises, he certainly put in some serious work at one of the most iconic training grounds. Between three lat pulldown variations and five rowing movements, Lunsford’s back workout will surely leave you feeling like you’re ready to walk across the stage.

• Close-Grip Cable Lat Pulldown
• Wide-Grip Lat Pulldown Machine
• Neutral-Grip Lat Pulldown Machine
• Chest-Supported Incline Row Machine
• T-Bar Row
• Chest-Supported Seated Row Machine
• Cable Seated Row
• Low Row Machine

Derek Lunsford clearly has an appreciation for how far he’s come during his journey as a pro bodybuilder. Humble yet still ultra-competitive, the first two-division champion in Olympia history has the physique and mindset needed to remain at the top of the Men’s Open division for the foreseeable future.

Featured Image: Derek Lunsford / YouTube

The post New Mr. Olympia Derek Lunsford Trains Back at Legendary Bev Francis Powerhouse Gym appeared first on Breaking Muscle.

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Coming off a second-place finish in his Men’s Open debut, Derek Lunsford has his sights set on knocking defending champion Hadi Choopan off his throne at the 2023 Mr. Olympia. The former 212 Olympia winner (2021) boasts one of the best physiques in the sport, particularly when it comes to his upper body.

With just six weeks until he takes the Olympia stage in Orlando, FL, the weekend of Nov. 3-5, Lunsford’s focus has to be on another level if he wants to earn the most prestigious award in bodybuilding.

Based on his chest and ab training vlog posted on Sept. 21, 2023, there’s little doubt Lunsford is physically and mentally prepared to take on the challenge of trying to go from runner-up to champion in the span of a year. The workout begins around the three-minute mark.

Before diving into his weightlifting routine, Lunsford consumed a serving of Evogen Nutrition EVP AQ Liquid Glycerol, a specialized pre-workout supplement designed to enhance blood and muscle volume. A short stint on the treadmill set the stage for a six-part chest workout, followed by a three-exercise ab finisher.

Plate-Loaded Incline Chest Press

After mixing a serving of Evogen Nutrition Amino K.E.M. (an intra-workout supplement containing BCAAs and other amino acids) into his shaker bottle, Lunsford began his pec-building day with the plate-loaded incline chest press. He completed a warm-up set with a pair of 20.4-kilogram (45-pound) plates on each side before ramping up the intensity by adding an 11.3-kilogram (25-pound) plate to each side.

Lunsford continued to increase the load on a set-by-set basis, topping out at 81.6 kilograms (180 pounds) per side for eight repetitions. He put on a pair of elbow sleeves to provide an added layer of protection for his final set.

Incline Dumbbell Bench Press

Next, Lunsford attacked his upper pecs on the incline dumbbell press. He started with 24-kilogram (52.9-pound) dumbbells and made sure to lower the weight slowly and methodically. Lunsford worked up to a pair of 33-kilogram (72.7-pound) weights for 13 high-intensity reps.

“We twisted the elbows and wrists in so that’s really going to get that top contraction, that inner pec, that upper pec. It’s a very humbling exercise for me, to say the least,” Lunsford explained.

Low-to-High Cable Flye

After blazing through some heavier dumbbells, Lunsford continued his chest workout with a pair of cable-based exercises. First, he went with a low-to-high cable flye — an exercise that recruits the clavicular portion of the pecs. Lunsford used a supinated grip (palms upward), which helped him achieve quite a noticeable pump.

Between sets, the 2022 Mr. Olympia runner-up practiced a few poses that emphasized the vascularity throughout his upper body.

Seated Cable Flye

Rather than standing, Lunsford opted for seated cable flyes. He maintained an upright posture throughout the exercise, making sure to squeeze and contract his pecs at the top of the movement.

As fatigue set in, Lunsford went from full-range reps to partial reps at the end of the set. Following a second set, he provided some insight into his mindset as the 2023 Olympia inches closer.

“Six weeks out … this is the time to get after it and really grind and stay focused. Some people are not so drawn-in the way I am mentally. I think it comes from my sports background, especially wrestling,” Lunsford said.

Plate-Loaded Dip Machine

Lunsford’s penultimate chest exercise of choice was plate-loaded dips. Although the machine is often used to target triceps, the Indiana native took a different approach to make sure he engaged his lower pecs.

Rather than facing inward, Lunsford faced the opposite way so he could lean forward and “hang over” the weight. He compared the movement to a combination of a decline press and a dip, emphasizing the importance of keeping your chest upright and remaining in the seat.

Smith Machine Bench Press

To wrap up the chest portion of his training, Lunsford completed several sets of the Smith machine bench press. Not only did he end up delivering nine clean, quality reps with 125 kilograms (275 pounds), but he also shared some motivational advice for his followers.

“Somebody has to be the best in the world,” Lunsford said. “If you’re gifted, you’re passionate, and you’re willing to do whatever it takes and God opens up doors for you, the sky’s the limit. Anybody can be great at whatever it is that they’re passionate at and they’re willing to put the work in.”

Weighted Decline Crunch

After pushing his pecs to the limit, Lunsford began his ab training on a bench with a weighted decline crunch. He used a 20.4-kilogram (45-pound) plate for resistance.

Lunsford specifically highlighted that keeping the weight at the top of his chest makes the exercise more challenging than resting it on his stomach. He also noted that he’s been performing this ab exercise since his college days.

Cable Crunch

Lunsford went with the classic kneeling cable crunch as his second ab exercise. He maintained a neutral spine as he contracted his core on every rep. Although he did not specify the weight or reps, it was evident that Lunsford chose a fairly challenging load.

Lying Leg Lift

The final exercise Lunsford executed was a lying leg lift. He returned to the Smith machine to work on this taxing movement, holding the barbell as he lowered his legs nearly to parallel to the ground before raising his feet toward the ceiling.

Derek Lunsford Olympia-Bound Chest and Ab Workout

• Plate-Loaded Incline Chest Press 
• Incline Dumbbell Chest Press 
• Low-to-High Cable Flye
• Seated Cable Flye 
• Plate-Loaded Dip Machine 
• Smith Machine Bench Press
• Weighted Decline Crunch
• Cable Crunch 
• Lying Leg Lift

At the end of his grueling workout, Lunsford raised his shirt and had his cameraman show what looked like a well-defined 10-pack. However, the only number that matters is where he places when the 2023 Mr. Olympia takes place in November.

Featured Image: Derek Lunsford / YouTube

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Just over one month into 2023, anyone with a set of eyeballs and access to social media can see that Derek Lunsford’s New Year’s resolutions must have included never fitting comfortably into a smart car and having to turn slightly when walking through doorways. At the very least, it was to pack even more muscle onto his frame and he’s off to a hot start. 

In 2022, the 212 Olympia winner moved up a weight class and entered the Men’s Open division of the Olympia. Lunsford placed second to Hadi Choopan, solidifying himself as a potential top dog in bodybuilding’s premier division while generating heaps of hype headed into 2023. 

On Feb. 7, 2023, Lunsford posted a full leg day session to his YouTube channel. The gym that Lunsford was in wasn’t named, but the video showed fans what a larger, well-fed Derek can do without the limitation of a 212-pound weight cap looming at the end of the year. 

Lunsford’s Leg Workout

To review the workout’s focus, bodybuilding training is about stimulating the target muscle(s) to spark muscle growth (aka hypertrophy). What exercises you perform isn’t necessarily as important as progressively doing more work each time you step foot into the gym — most often in the form of loading more weight, performing more reps, or both. 

For this reason, it’s not unusual to see bodybuilders vary their routines slightly from workout to workout. At the elite level, details are everything. For example, if an athlete is trying to bring up their hamstrings, they may add more hinging movements compared to squatting exercises. This particular workout was a hamstring-dominant leg day, and Lunsford performed multiple hamstring-focused movements to prioritize the muscle group.

Here’s a look at the lower body exercises Lunsford and his training partners performed, along with tips for how you can get the most out of the same movement.

Lying Leg Curl

Why Do it: Curling weight from a prone position ensures that the majority of the tension is placed on your hamstrings — the muscle you’re trying to target. It’s also relatively easy to perform, making a great choice for trainees of any experience level.

How to Do it: Lie face down on the machine. Set the pad to sit just above your heels and ensure that you can complete the movement with a full range of motion. Grab a handle in each hand, brace your core, and curl the pad as close to your butt as comfortable. Lower the weight slowly (try counting to three) before initiating the next rep. 

Lunsford Says: “It’s a very humbling machine,” Lunsford notes in the video “You do not need a lot of weight.”

Stiff-Leg Deadlift

Why Do it: A close cousin to the deadlift, the stiff-leg version has the lifter complete a standard deadlift with a shorter range of motion and with less of a bend in their knees. This form tweak places more tension on the hamstrings. The stiff-leg deadlift also engages the lower back as you continually hinge up and down without putting the weight down.  

How to Do it: Load a barbell with less weight than you’d use for a conventional deadlift. Set up with your normal stance while bending your legs slightly, and then lift the barbell off the ground. Keep your core tight and lower the bar to the middle of your shins. Perform slow and controlled repetitions.

Lunsford Says: “Now that we have blood back there, and it’s kind of tight, I want to do a stretching movement. … This is an exercise that you’re way more likely to tear a muscle compared to other ones,” Lunsford notes. “We’re really pumped up in the hamstrings from what we did a minute a go [lying leg curls] … we’re trying to open up the muscle fibers by stretching the muscle.”

Machine Squat

Why Do it: This machine version of the squat can help you develop your quadriceps. The benefit that comes with this is that you don’t have to be concerned with stabilizing the weight as you would a barbell, which allows more focus on your legs and less on your supportive core or back muscles.

How to Do it: Each squat machine will have its own manufacturer’s instructions based on the specific design, which you should follow. The ultimate goal is to feel stable with the weight, lower yourself as far down toward the floor as you safely can, so you feel the stretch in the top of your thighs. Using force through your feet, push yourself back up to the standing position. 

Lunsford Says: Lunsford explained that he normally performs belt squats instead, but he opted to perform this movement as a substitution. He suggested alternating rep speed with this exercise. “Five slow, five fast, five slow, five fast.”

Seated Leg Curl

Why Do it: The advantage to doing a seated version of the leg curl is that your hips are bent, which can reduce activation of your glutes and help you isolate the hamstrings. This movement can be done with one leg or both simultaneously.

How to Do it: Once you’re secured in the seat and have adjusted the thigh pad and ankle pad (above your knees and just above your ankles, respectively), bend your knees and contract your hamstrings to drive the footpad down. Your legs should at least break 90-degrees (pointed toward the floor) at the bottom — if mobility allows, curl your feet under the seat near your glutes. Slowly return the weight to the extended position and repeat.

Lunsford Says: “At this point, all the hard stuff is done,” Lunsford explained. “You’re going to push yourself, but the ones that are really going to tax the CNS [central nervous system], where you really have to dig deep and pull out those couple extra reps, these won’t be so taxing on you. This extra stuff is a bonus for you to just get better. Every rep, every set, you’re improving.”

Leg Extension

Why Do it: The leg extension offers a similar benefit to the seated leg curl, except that it isolates the quadriceps instead of the hamstrings. It can be used for warming-up the knees as well as building the quad muscles.

How to Do it: Once you’re seated with the leg extension pad at the top of your ankles, press your legs against the pad to straighten your legs. Continue lifting until you feel a full contraction in the top of the thighs. Slowly return to the starting position and repeat.

Lunsford Says: The focus at this stage was more about achieving high-quality contractions rather than using the most weight and performing maximum reps. “Just standard tempo, standard rep speed, just straight sets.” he said. 

Abductor/Adductor Machine

Why Do it: Most versions of this machine work allow you to perform both exercises in the same station. The adduction will target the inner thighs while the abduction will help develop the outer portion of the area.

How to Do it: Once you’re seated, pick which movement you wish to start with. Adduction requires you to press the pads in towards the center while abduction call for you to press them out.

Keep your legs bent at all times and slowly control the weight. There should be no jerking or explosive movements. Hold each contraction and stretched position for a brief moment before resuming the next rep.

Lunsford Says: He shared no specific thoughts on these particular exercises, but you can see his slow and calculated movements throughout the sets. The machine’s stability allowed him to keep his hands in contact with the working muscles, further improving his mind-muscle connection for a stronger contraction.

Here’s a general guide to the full workout:

• Lying Leg Curl: 5 x 15, followed by 1 drop set of 15 or more total reps
• Stiff-Legged Deadlift: 3 x 10-15
• Machine Squat: 4 x 15
• Seated Leg Curl: 3 x 15
• Leg Extension: 3 x 15-20
• Abductor/Adductor Machine: 3 x 10

The Next Step for Lunsford

By earning second place in the 2022 Mr. Olympia, Lunsford is one of six athletes currently qualified to compete in the 2023 edition. At the time of this article’s publication, other confirmed competitors include 2023 Mr. Olympia Hadi Choopan, 2020-2021 champion Mamdouh “Big Ramy” Elssbiay, 2019 Mr. Olympia Brandon Curry, Nick Walker who placed third at the 2022 Olympia after winning the 2021 Arnold Classic, and newcomer Brett Wilkins who will make his Olympia stage debut in 2023.

Lunsford is not expected to compete again until he returns to the Olympia stage, Nov. 2-5 in Orlando, FL, where he will hope to improve on his 2022 runner-up status. After speculation that he may compete as one of the entrants in the 2023 Arnold Classic, March 2-5, Lunsford revealed that he had no intentions of entering that contest.

Lunsford appears to be fully focused on becoming the first bodybuilder to win both a 212 Olympia and a Mr. Olympia title. If he maintains the intensity and drive demonstrated through this intense leg workout, it might just become a reality.

Featured Image: Derek Lunsford / YouTube

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