Tag: derek lunsford

Nick Walker Gives Honest Answer On Derek Lunsford Beating Him In Open Bodybuilding: ‘Yes But Not This Year’

Nick Walker Gives Honest Answer On Derek Lunsford Beating Him In Open Bodybuilding: ‘Yes But Not This Year’

Nick Walker kept it real when discussing Derek Lunsford’s potential in Men’s Open.
There have been no decisions made to this point about Derek Lunsford and his future in bodybuilding. The hot topic is about whether the reigning 212 Olympia champion will make the move to Open bodybuilding. It could happen sooner than later if he is unable to get back down to 212 in order to compete in the Olympia. If the move is made, Nick Walker believes he will have great success.
The conversation began when Lunsford appeared as a guest poser during the 2022 Pittsburgh Pro. He displayed incredible size next to other mass monsters from the Open division. There are many who believe, including Olympia President Dan Solomon, that Lunsford will struggle to get back down to 212.
This is a discussion that Walker had during an appearance on Fouad Abiad’s podcast Bro Chat.
“I think he’s going to get the invite…Look, I see him almost everyday, there’s no way this man is making 212,” nick walker said.

Can Derek Lunsford Finish Top Five At The Olympia?
Derek Lunsford has impressed many to this point and it is natural to wonder if he could be an elite competitor at the next level. Abiad asked if Lunsford would be a top-five finisher at the Olympia and Walker believes that he would be. This means that he would have to jump a competitor that finished there last year.
RELATED: Dan Solomon Claims Derek Lunsford Might Not Be In Olympia Without Special Invitation: ‘Derek Is Much Bigger Than 212’
Abiad continued to ask if Lunsford would beat certain competitors. Walker believes that he would finish ahead of Iain Valliere and possibly William Bonac. Then, Walker was asked about himself and Hunter Labrada. The answer was very honest from Walker, who finished fifth in 2021. The conversation began about an hour and 43 minutes into the interview.
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“Yes, but not this year,” walker answered.
“Really? I’ve never f***ing heard you say that. You think he’s that good?” abiad responded.
“I do.”
The topic ended with Walker explaining why Derek Lunsford would be so effective in the future but might need some time.

 “He has not been able to have a full offseason, right? He has the shape, he has size but I don’t think he has the size to overpower the top five that was last year. Now, if he gets the Open this year and now have a full offseason to grow his physique and keep that same shape and structure.”
Finally, Nick Walker wanted to make sure he did not downplay himself heading into the Olympia.
“He’s not going to beat me. I’m just saying he’s going to be a challenge for everyone.”
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Derek Lunsford Turns Rest Day Into “Massive Arm Pump” In Recent Training Session

Derek Lunsford Turns Rest Day Into “Massive Arm Pump” In Recent Training Session

Derek Lunsford decided to get some late work in with a huge arm day.
Derek Lunsford continues to prepare for the 2022 Olympia. The question is, will it be 212 or Men’s Open? Lunsford took to YouTube to show off his latest arm pump focused on adding size.
The reigning 212 Olympia champion was able to get to the top of the division in 2021. This year, he has put on incredible size and there are concerns about him getting down to make weight for 212. Lunsford put this idea in everyone’s minds during his guest posing appearance at the 2022 Pittsburgh Pro. He was able to stand toe-to-toe with some of the mass monsters in Men’s Open.
Recently, Olympia President Dan Solomon commented on Lunsford’s status. While there has not been any decisions made, Solomon expressed concerns in Lunsford making weight for 212 and he might need a special invitation to compete in Men’s Open. This is a jump that could be made in the future but it might come sooner than expected.
Below, you can find a breakdown of Derek Lunsford’s full arm day.

Derek Lunsford Full Arm Day Workout

Single-Arm Machine Bicep Curl – 3 sets
EZ Bar Prone Incline Curl – 3 sets
Standing Single-Arm Dumbbell Curl – 3 sets
Dual High Cable Bicep Curl – 3 sets
Standing Overhead Cable Triceps Extension – 2 sets
Cable Triceps Pushdown – 3 sets, 2 overhand and 1 underhand
Triceps Extension Machine – 3 sets

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Single-Arm Machine Bicep Curl 
The long exercise begins with single-arm machine bicep curls. This was a way for Lunsford to get the biceps warmed up. He admitted to experiencing some fatigue but this is the kind of exercise to get the blood pumping.
READ MORE: Derek Lunsford Shares Back Workout That Will Make You “Respect The Weight”
EZ Bar Prone Incline Curl 
Lunsford continued with another bicep exercise that isolates both heads of the bicep. This is one of Lunsford’s favorite bicep exercises because of the control that you must have while performing it.
“Love this exercise for biceps. It’s probably the best to isolate the biceps specifically, that way you’re not like swinging it up. You have to really control it up with your biceps and it really helps to target and develop that peak. When you’re here, it develops this kind of area here.”

Standing Single-Arm Dumbbell Curl 
One of the final bicep exercises of the set includes different variations of dumbbell curls. Lunsford begins by hitting standard bicep curls but then mixes it up into hammer curls. He decides to include the forearms and hit biceps in multiple ways during this exercise.
RELATED: Jay Cutler Believes Derek Lunsford Can Thrive In Men’s Open: ‘He’s Very Young Enough Where I Think He’s Very Dangerous’
Dual High Cable Bicep Curl 
The final bicep exercise is one that Derek Lunsford does not hit often. The dual high cable bicep curl allows Lunsford to hit biceps using a different angle.
“I have the cables in front of me a little bit, so I step back slightly so my hands and my elbows are in front of me and I really turn my wrist as much as I can to where I’m almost bringing my hand behind my head. Not really towards my face or in front of me, but behind my head.”

Standing Overhead Cable Triceps Extension 
The tricep portion of the workout begins with standing overhead cable tricep extensions. This is a workout performed by many to warmup the triceps and give them the necessary pump moving forward.
Cable Triceps Pushdown 
From standing overhead cables to cable tricep pushdowns. This is where lifters will experience a great stretch in the tricep, which allows growth because of the blood flow. Lunsford did not reveal the exact number of reps throughout this workout but he did say that he performed two sets of 12 and one set of 20 here.
“These really stretch out my triceps but also got some blood in there. Obviously, my biceps are already pumped so I got some blood in the arm but I’m kind of moving it to the triceps and now that I move on to this pushdown, it feels incredible.”
Triceps Extension Machine 
The final exercise of the day is the tricep extension machine. Derek Lunsford hit a movement that he does not normally do during arm day. With that being said, Lunsford wants to incorporate this movement more moving forward.
By the look of Lunsford, he has put n incredible mass and continues to train at a high level. It will be interesting to see where he ends up come the fall and into the later part of the year.
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Dan Solomon Claims Derek Lunsford Might Not Be In Olympia Without Special Invitation: ‘Derek Is Much Bigger Than 212’

Dan Solomon Claims Derek Lunsford Might Not Be In Olympia Without Special Invitation: ‘Derek Is Much Bigger Than 212’

Dan Solomon and the Olympia committee are weighing all options when it comes to Derek Lunsford.
Derek Lunsford reached the pinnacle of the 212 division during the 2021 Olympia when he defeated Shaun Clarida for the Sandow Trophy. After reaching this level, Lunsford has put on some incredible muscle mass in the offseason — so much so that he might not be ready for 212 come December. Olympia President Dan Solomon recently spoke on the potential decisions regarding Lunsford.
Lunsford pulled off the upset of Clarida in October after years of work to reach the top. Now, Lunsford could be ready to take the next step. The 212 champion appeared on stage during the 2022 Pittsburgh Pro in May as a guest poser. He appeared alongside Nick Walker, Brandon Curry, and Hunter Labrada as he filled in for reigning two-time Olympia champion Big Ramy.
During this appearance, it was clear that Derek Lunsford was able to stack up with other mass monsters in Men’s Open. This is when the conversation began about Lunsford potentially moving to Open bodybuilding. That time might come quicker than expected.

Dan Solomon: “Derek Is Much Bigger Than 212”
Obviously, Derek Lunsford is qualified for the 2022 Olympia after winning last year. The problem is, he might be too big to return to the 212 division and defend his title. This is a situation that is unique and has the Olympia committee going over different options.
In a recent YouTube video with OlympiaTV, Solomon discussed the possibility of Lunsford moving to Open bodybuilding.
“Derek is much bigger than 212. Then, we ask ourselves, what does he have to put his body through to get under 212-pounds. That’s a legitimate question right?
First of all, he is the reigning 212 champion. He hasn’t even had a chance to go in and defend his 212 title yet, that’s the first thing. But then we have a health issue. Not saying Derek has a health issue, Derek is very healthy, so let me be clear about that. Here’s why it’s a health issue. Derek is no where near 212 at this point. We’ve seen it.”
It is extremely uncommon that a reigning champion at the Olympia is in a position like this. Because of this, Dan Solomon also mentioned a scenario where Lunsford is left out of the show completely.
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Could Derek Lunsford Miss The Olympia?
If Derek Lunsford is unable to compete in 212, he will require a special invitation to Men’s Open. If this does not happen, here is a legitimate chance that Solomon and the Olympia committee prepare for a show without Lunsford.
“So, yeah, the Derek Lunsford matter is one that we’ve never really been faced with.
That our reigning champion might not even be able to compete in the 212 because his body has grown at such a feverish pace.”
“Derek’s situation is unique because if it comes to a point where we have to evaluate an invitation for him to compete in the big division, that’s a tough one because it’s possible if he doesn’t get that opportunity, he might not be able to be in the show.”
Derek Lunsford is clearly one of the top bodybuilders in the world and could have the chance to stand alongside the best at the Olympia in Men’s Open. There are man who believe that Lunsford could finish in the top five if he made the jump. While this remains a legitimate possibility, Solomon and the rest of the committee are not deep into thought just yet.
“The question for us becomes, do we want to put on an Olympia without Derek Lunsford in the contest? That’s a conversation for you know, Jim Manion, Tyler, Jake Wood that we will have to have when that time comes. Right now, we’re not thinking too much about it.”
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Derek Lunsford Shares Back Workout That Will Make You “Respect The Weight”

Derek Lunsford Shares Back Workout That Will Make You “Respect The Weight”

Derek Lunsford looks ready to defend his 212 Olympia title come December.
Derek Lunsford has put in tons of work over the years in order to climb to the top of the 212 division. He was able to win the 2021 Olympia title and will look to defend his title come December. Lunsford has been putting together huge workouts and showed it off in a recent YouTube video where he is crushing back.
Lunsford has put on incredible size this offseason. So much so that there have been talks of him taking the next step toward Men’s Open. These discussions intensified following his guest posing appearance at the 2022 Pittsburgh Pro, where he went toe-to-toe with other mass monsters in bodybuilding.
In October, Lunsford was able to upset Shaun Clarida and win his first Olympia title. In 2018 and 2019, Lunsford won silver before falling to fourth in 2020. It is clear that he is one of the best in the sport and will continue to show it off moving forward.
Lunsford shared a huge back workout that is used to create more size and width. In the video, he urges gym-goers to “respect the weight” as you continue to lift.
“You always have to respect the weight. I don’t care how tough or how strong you think you are, you must respect the weight.”

Derek Lunsford Back Workout
The exact number of sets and reps was not disclosed in the video. What we did see was Lunsford go through seven different exercises that work the back in different ways.

Back Extensions (warmup)
Hammer Strength Hip Thrust Machine
Barbell Rows
Hammer Strength Chest Supported Back Rows
Seated High Row Machine
Standing Cable Rope Pushdown
Standing Cable High Row

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Derek Lunsford encountered Nick Walker during this workout. The two were both on stage in Pittsburgh and discussed their plans for the rest of the year. Lunsford continued his workout following a warmup of back extensions.
Lunsford dove into the workout with barbell rows and hammer strength chest supported rows. From here, Lunsford made sure to hit the hip thrust machine as he works all parts of the body on back day.
“When I say full back workout, I mean hamstrings, glutes, lower back, traps, lats, we did it all. Made up for a little missed exercises from last workout, so we did them today.”
Derek Lunsford finished the workout with standing cable rope pushdowns and standing high cable rows. In the video, it is clear that Lunsford still has the size needed to compete. He will likely enter the Olympia as the favorite to repeat. This will bring up the question on whether or not Lunsford will make the switch or continue to defend his title.
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Jay Cutler Believes Derek Lunsford Can Thrive In Men’s Open: ‘He’s Young Enough Where I Think He’s Very Dangerous’

Jay Cutler Believes Derek Lunsford Can Thrive In Men’s Open: ‘He’s Young Enough Where I Think He’s Very Dangerous’

Jay Cutler believes Derek Lunsford could be a top-three finisher at the Olympia.
There has been plenty of discussion abut Derek Lunsford making a move to Men’s Open after his guest posing appearance at the 2022 Pittsburgh Pro. While nothing is set in stone, the idea remains in the mind of many around bodybuilding. Recently, Jay Cutler weighed in on the topic and believes that the 212 champion could thrive in Open bodybuilding.
Cutler might be done on stage but he remains extremely active in the gym and in the sport of bodybuilding. In a recent interview on Muscle and Fitness’ YouTube page, Cutler discussed his impression of Lunsford in Pittsburgh.
“This [Derek] Lunsford guy is the real deal. If you asked me who I was most impressed with, for sure Lunsford because I hadn’t seen that before. I never saw him guest pose like that. I saw him in the gym that day. He’s got the width, but he also has separation that, and he’s young enough where I think he’s very dangerous.”
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Jay Cutler and Chris Cormier continued to discuss the Olympia competition. After two consecutive titles, Big Ramy might be the competitor to beat but both former athletes believe that is might be Brandon Curry’s show to lose.
“He’s won second or first for how many? He won Arnold, second, first. He has the best track record. How do you not put him as a contender right? He’s been right there. He either won it or been second for a few years so nothing against the other guys,” jay cutler said.

Should Derek Lunsford Make The Move?
Derek Lunsford was able to get over the hump during the 2021 Olympia and win the 212 title. This has been his goal for years and was able to reach the pinnacle of the sport. It is clear that his goal at the moment is to defend his title but this does not mean that he will not make the move eventually.
Lunsford stepped in for Big Ramy, who was unable to get to Pittsburgh to be a guest poser at the show. He stepped on stage next to other elite competitors such as Curry, Hunter Labrada, and Nick Walker. This gave Lunsford a chance to compare his physique to those at the top of Men’s Open.
“He had told me honestly that he of course wants to defend 212. But I agree with you, I think it’s going to come down to let’s see how his body is coming together as he gets into August and September, see where he’s at. Remember, Hany keeps his food down. For that guest posing, he was on 150 grams of carbs a day. Think about if he actually ate. He was definitely over 250-pounds, I don’t know exactly how much over.”
Men’s Open continues to be the biggest division in bodybuilding. This means there is more publicity and a larger prize pool. A change for Derek Lunsford might not be coming this year but it could be in the cards moving forward.
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Derek Lunsford Breaks Down A Full Day Of Eating During Offseason

Derek Lunsford Breaks Down A Full Day Of Eating During Offseason

Derek Lunsford recently took viewers through his six meals over the course of a day.
Derek Lunsford stole the show during the 2022 Pittsburgh Pro. The reigning 212 Olympia champion made an appearance as a guest poser and displayed incredible size and conditioning. This immediately sparked the question on whether or not he will make the jump to Men’s Open. As of now, he remains in 212 and is preparing to defend his title.
Lunsford took to YouTube to share a full day of eating during his offseason. He was able to reach the pinnacle of 212 last year after competing for many years. Lunsford made his Olympia debut in 2017 before finishing second to Flex Lewis in 2018. Now, he will look to make it two in a row in December.
Lunsford was able to take advantage of his posing appearance in Pittsburgh. After a great showing, Lunsford sparked conversation and looked massive in his recent YouTube video as well. Checkout the full day of eating from the reining 212 champion below.

Derek Lunsford Full Day Of Eating
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Meal 1
Derek Lunsford made it clear that his goal is to hit 50 grams or protein and 75 grams of carbs in his meals. For the first meal of the day, Lunsford focused on egg whites and steak with some potatoes. This was followed by his supplements. Lunsford mixed in Evolog and Evovite following his meal to prevent nausea. He likes to take these multiple times per day, along with a probiotic.

200 grams egg whites
Mushrooms
Steak
Potatoes

Meal 2
With his second meal, Lunsford mixed some shredded chicken and rice together. This was along with buffalo sauce and light ranch. He explained that during prep he would not usually add sauces but this is still the offseason.

8 ounces shredded chicken
8 ounces white rice

“To me, if it tastes good, I want to eat more of it. So, if I’m dieting, and I’m hungry, even after I eat a meal, then I want to make it taste not bland but not as good as it could be, so that way I’m not craving it every day.”
Meal 3
This is the final leg of the cycle that Lunsford likes to follow — two solid food meals and a shake. In this particular shake, Lunsford mixed chocolate Evogen and cream of rice. He added some almond milk but would typically use water. This is usually a big post-workout shake for Lunsford.

Evogen chocolate protein
Cream of rice

Meal 4
After a nap, Derek Lunsford continued with more solid food. This time, it was back to chicken and white rice. Lunsford continues on the trend of 50 grams of protein and 60 grams of carbs. During this part of the video, the 212 champ admits that he does indulge in a cheat meal every now and then.

8 ounces ground chicken
8-9 ounces white rice

“Today, I’m not training, I’m resting. So, I’ll eat five meals for sure and late tonight I’ll eat a sixth meal. I do have cheat meals sometimes, like twice a week I’m having cheat meals. Last night, we had sushi, typically, I’ll have either Sushi or burgers or Persian food, something like that.”
Meal 5
Instead of chicken, meal five for Lunsford consists of steak and white rice. The switch to steak is important by Lunsford. He believes that red meat should be consumed at least once a day for many reasons.

8 ounces steak
8 ounces white rice

“Steak and rice, it’s a staple. I think you need to eat at least one red meat meal a day in the off-season, maybe two. I wouldn’t eat too too much but one to two meals a day is good. You’ll probably notice your strength goes up, volume will increase.”
Meal 6
Finally, Derek Lunsford finishes his day with another shake. This one consists of almond milk and two scoops of Evogen Isoject.

Evogen Isoject
Almond milk

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Hany Rambod On Derek Lunsford’s Future: ‘He’s Going To Be In Open, It’s Just A Matter Of When’

Hany Rambod On Derek Lunsford’s Future: ‘He’s Going To Be In Open, It’s Just A Matter Of When’

Hany Rambod believes that Derek Lunsford will eventually make the move to Open Bodybuilding.
Reigning 212 Olympia champion Derek Lunsford recently appeared as a guest poser during the 2022 Pittsburgh Pro. After originally not be scheduled to appear, Lunsford stepped on stage and turned heads immediately. So much so that coach Hany Rambod discussed a potential move to Open Bodybuilding, which he described as “inevitable.”
Lunsford has been one of the top 212 competitors for years now. He has built a reputation as a hard worker in the gym and was able to reach the pinnacle of the sport in 2021. Lunsford upset Shaun Clarida at the Olympia and will now look to defend his title.
The Pittsburgh Pro saw the likes of Nick Walker, Brandon Curry, and Hunter Labrada. Lunsford was not on the regional list but decided to step in once Big Ramy was taken off. Next to some of the other mass monsters in Open, Lunsford stood out and sparked the conversation on his potential move.
“There’s a lot of things that we have to do to try to work around the fact that his body does want to get bigger. That’s why it’s inevitable that’s he’ going to be in Open, it’s just a matter of when and we have to sit down and figure that out and have those conversations now after he guest posed,” Rambod said.
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What is Derek Lunsford’s Potential in Open?
Derek Lunsford has put on some incredible size and this is the reason he looks like he can stack up against some of the best in the world in another division. Rambod discussed how others have seen Lunsford since his guest posing appearance in Pittsburgh.
“I looked over at Jay Cutler and asked ‘what do you think’ and he said ‘ridiculous’. He looks good right, and he said, ‘no, he looks amazing’. The judges were offering feedback, hitting me up, they’re like wow. All of a sudden my phone started blowing up because the pictures hit the internet.”
Since this appearance, Lunsford has been given even more hype. This began in October when he took down Clarida in 212 and will be taken up a notch heading into the Olympia this year.
Lunsford finished as the runner-up during the Olympia in 2018 and 2019. He saw his production drop in 2020 by finishing fourth. From this moment on, Lunsford began working on improvements and it paid dividends. He was able to jump all the way to champion last year. Despite his success in 212, Rambod believes that there is still some thinking to do on a potential switch.
“It’s still a tough decision as much as everyone wants me to sit there, and tell you he’s going one way or another. It’s definitely something we are sitting down and having to consider. There’s ramifications beyond him just competing that people don’t realize.”
Will Derek Lunsford Make Weight In 212?
The work ethic of Derek Lunsford makes it difficult to believe that he will be unable to do anything. Hany Rambod did express some concern on the bodybuilder being able to make weight for 212.

 “It’s going to be difficult, it’s super difficult. He was already flat last year. He’s put on a lot of good muscle and he’s keeping the calories and the food really low. Everyone is like, oh man he must be blowing up because he wants to do the Open, Hany has him doing the open.”
These speculations have come after Lunsford showcased incredible size in Pittsburgh. To this point, there is no plan of a switch and Rambod wanted to clarify that this has not been the plan.
“This is not something we were planning to do whatsoever. It was not something, like this was a prelude or a sneak-peek of him doing the Open, not at all. This was literally trying to be the best version of him, so he can be in striking distance of doing the 212 to hold on to his crown and that’s what this is about.”
At the end of the day, it is about how Lunsford might be able to stack up against other mass monsters in Men’s Open. Thanks to a surprise and unplanned guest posing appearance, the conversation has begun and Rambod believes a switch will come at some point.
“All of a sudden, you see them start posing next to each other and that’s when you can see it. Wait a minute, this guy that’s supposed to be a lot smaller than everyone else, looks just as big because again, bodybuilding is an illusion.”
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Derek Lunsford Takes Down 100-Rep Challenge Using 315-Pound Barbell Squats

Derek Lunsford Takes Down 100-Rep Challenge Using 315-Pound Barbell Squats

212 Olympia champ Derek Lunsford took on a new challenge during his leg day workout.
Derek Lunsford got over the hump during the 2021 Olympia and is now looking to remain at the top. The current 212 champion took on the 100-rep challenge during his most recent leg day sing 315-pound barbell squats. This came after some sets on other machines to get the maximum pump in his legs.
The 28-year-old bodybuilder has been consistent in the 212 division over the years but has been unable to reach the pinnacle. That changed in October when he beat Shaun Clarida, who was the favorite entering the weekend. Lunsford has a chance to make it two in a row this year and he is gearing up his prep toward that goal.

Lunsford went through a huge leg day workout and added a twist in the middle. It began with seated leg extensions and lying leg curls. He completed 15-20 reps during sets to get the necessary warmup before moving on in the workout. Lunsford spoke on leg days and how they are important to bodybuilding, despite not being a favorite.
“As much as it sucks in the moment, these are the days I live for. This is why I do what I do and I love it,” Derek Lunsford said.
Derek Lunsford began his quest for 100 reps in the middle of the workout. He loaded 315 on the squat rack and took down the first two sets of 20 reps with ease. Wearing a lifting belt, Lunsford attacked the third and fourth set, where he added an extra rep to make it 21. This is where it began to look a bit challenging.

This is no easy feat but Lunsford was dedicated to setting the goal that he set for that day. The fifth set was grueling but Lunsford tackled all 100 reps and was able to move on in the workout.
“I think if you look at yourself and say what is my best and can I beat it, you keep that as your focus, that’s a champion mentality man!”
Derek Lunsford finished the workout with two sets of leg press and standing single-leg curls. At this point, he had plenty of pump in his legs following his 100 reps on the squat rack.
There is no doubt that Lunsford is going to enter the Olympia this year looking his absolute best. With workouts and goals like this, Lunsford is building a championship physique and it will be exciting to see how it progresses over the summer.
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Derek Lunsford Reveals The Machine-Like Specificity Of Training With Hany Rambod

Derek Lunsford Reveals The Machine-Like Specificity Of Training With Hany Rambod

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Derek Lunsford On Hany Rambod’s Intense Training: “It Was Almost Like I Had To Count The Breaths In A Day”
Derek Lunsford has been on top of the world in 2021 – specifically due to his epic win at the Men’s 212 Olympia. As a true passionate man of bodybuilding, his excitement has been infectious since winning the Olympia. And it seems that excitement and passion is matched by his extremely focused training ethic that earned him the victory. A big part of his training and diet routine came in the form of legendary trainer Hany Rambod. The two linked up just 10 months before the Olympia 2021.
In our latest GI Exclusive, Derek Lunsford goes into great detail his experience working with Hany Rambod. In particular, he reveals the machine-like specificity behind Rambod’s program. In no way meant as an insult, he expresses that nearly every single second of his life was calculated towards the final weeks before the Olympia. It was that level of detail, matched with his passion, that helped him break through to the next level and win the biggest show of the year.

Hany Ramod is well known as a legendary guru and trainer for many decades. His FST-7 program has been much touted in the industry. He’s also best known for coaching seven time Mr. Olympia Phil Heath. That same magic and talent was lended to Derek Lunsford. It was a typically shorter lead up time that Rambod is used to – but the two worked together to pull off an amazing feat by the time Olympia 2021 rolled around.
“He coached my mind just as much as he coached my physique,” Derek Lunsford stated in our interview. He continued, “That was actually the first thing he said was, ‘I’m a trainer first. I’m going to coach you and train you first – not just give you a meal plan.’”

Derek Lunsford then went on to explain just how hands on and detailed Hany Rambod was as they drew closer to the Olympia 2021:
“At the very end, I think that’s the biggest thing, the very last week things were very, very specific. The last two to three weeks I was taking notes, being very diligent, on everything I was doing. It’s almost like I had to count the breaths in a day it felt like. Not literally but it just felt like – every time I went to the bathroom or took a nap or did cardio or ate this meal or whatever… I was writing it down. Everything that went into my body or everything that I did physically was being calculated.”
What’s most inspiring about hearing Derek Lunsford talk about his intense contest prep, is how much he seemed to be loving it. Bodybuilding contest prep can be very grueling and bring out the worst in people’s moods during those final weeks. While this may have happened to Lunsford – in retrospect he speaks so lovingly and passionately about the entire experience.
That mentality is the kind of outlook needed to become a champion. It’s no wonder he was able to become the Men’s 212 Olympia victor. Lunsford speaks later in our interview about how excited he is for 2022. His successes this year was simply after 10 months working with Hany Rambod. As he noted earlier, Rambod typically takes more time with his athletes. So in Lunsford’s mind – there is no where to go but up from here.
You can watch Derek Lunsford go into extreme detail about his Olympia 2021 training regimen by watching our latest GI Exclusive interview above!

Derek Lunsford: “Phil Heath Is The Greatest Bodybuilder Of All Time”

Derek Lunsford: “Phil Heath Is The Greatest Bodybuilder Of All Time”

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Derek Lunsford opens up about who inspired him in bodybuilding and why he thinks Phil Heath is the number one greatest of all time.
Derek Lunsford skyrocketed into the spotlight this year with an epic victory at the Men’s 212 Olympia. The division was one of the most competitive categories of the event – making his victory that much more exciting. We had an opportunity to speak with Lunsford following his big win and asked him about his biggest influences that inspired his physique. In our latest GI Exclusive interview, Derek Lunsford explains how Phil Heath inspired his career and why he believes Heath is the greatest bodybuilder of all time.
Ronnie Coleman. Arnold Schwarzenegger. Lee Haney. These are legendary bodybuilder names that are often in contention for the greatest of all time in the sport. Phil Heath, a seven time Mr. Olympia champion himself, is often in the mix. But perhaps due to Heath being a relatively recent athlete – many do not cement him above the these legends that came before. There is a strong argument for claiming Phil Heath is one of the best of all time but there has not yet been the time yet to let it all sink in.

However, Derek Lunsford has no qualms calling Phil Heath the greatest bodybuilder that ever lived. Even compared to the likes of legends such as Ronnie Coleman or Dorian Yates – for Lunsford it’s all about Heath. During our recent video conversation after his big Olympia win, Lunsford explains how Heath inspired his career.
Derek Lunsford is a young bodybuilder and part of the new generation of athletes coming into the spotlight. So it might make you feel old to hear that Lunsford was inspired by Phil Heath and the original Generation Iron film growing up. Everything from Heath’s aesthetics, shape, size, and conditioning seemed like perfection to Lunsford. Heath was the pinnacle of what Lunsford wished his physique could look like.

Derek Lunsford ultimately hedged his bets on the smaller Men’s 212 division for success (though now he seems to plan to eventually move up to Men’s Open). During our interview, you could still hear the elation in his voice post-victory. In many ways, he still sees himself as a bodybuilding fan who was watching the films and looking up to Phil Heath on stage. Now he’s a champion himself.
Lunsford acknowledges that everyone will have their personal favorite. He knows that Ronnie Coleman and Arnold Schwarzenegger are both legends who changed the sport forever. But for Lunsford personally, Phil Heath changed his relationship to bodybuilding forever. At Lunsford’s age, Heath is from another era. He’s already a solidified legend separate from the competitive bodybuilding world Lunsford battles in today.
Derek Lunsford doesn’t need more time to evaluate how Phil Heath’s legacy will look as time recedes farther – he already knows everything he needs. Heath is an example of waht the perfect bodybuilder should look like as far as Lunsford is concerned. Without Phil Heath – we may not have Derek Lunsford he Men’s 212 Olympia champion that we do today.
You can watch Derek Lunsford talk in detail about Men’s Open and his bodybuilding inspirations by watching our latest GI Exclusive interview segment above!