With a potential title defense in his crosshairs, Derek Lunsford has taken a calculated approach to his training efforts. In a recent live Q and A on Instagram, Lunsford revealed he’s the heaviest he’s ever been and broke down the training split he’s using to win the 2024 Mr. Olympia.
Ever since Lunsford’s 2022 Pittsburgh Pro guest posing appearance, he’s been perceived as a top threat in the Men’s Open division. In his Open debut on the Mr. Olympia stage, Lunsford earned silver behind champion Hadi Choopan. A year later, Lunsford’s rapid improvements helped him become the sport’s first two-division Mr. Olympia titleholder.
Despite the massive target on his back, Lunsford has used his latest off-season to add quality mass to his physique. Ahead of the rematch with Hadi Choopan and other contenders, Lunsford revealed how he has approached his training routine this season.
Derek Lunsford 5-10 Lbs Heavier, Says It Will ‘Translate to a Better Physique’ for 2024 Mr. Olympia, Talks Training Split
Although his diet has yet to ramp up, Lunsford admits he’s at the heaviest weight of his career.
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“A lot of people I’m sure have been wondering, how do things look right now in terms of where we’re at physique-wise, going into the Olympia prep. Well, this is for sure the heaviest I’ve ever been consistently without really trying. I’m not even eating six meals a day just yet.”
He believes the extra 5-10 pounds will produce an even better physique when he competes at the Olympia.
“I end up eating nine meals a day right before the Olympia prep, so we’re not up to even six meals yet. I’m definitely 5-10 pounds heavier, which when I say 5-10, I mean a solid five, I’m being very gracious, saying just five pounds heavier.”
“I think that’s going to translate to a better physique this year. We’ll see.”
Looking at his competition, Lunsford refused to count out the work ethic of contenders Choopan, Nick Walker, and Samson Dauda.
“Hadi Choopan. I’m sure he’s training hard, I hope so. He needs to be that’s for sure because we are. I am. I know Nick is. I’m sure Samson is. I don’t doubt Hadi is too.”
Lunsford’s training frequency will change as his title defense draws closer, but mentioned that he is currently working out five days a week.
“Right now, I’m training five days a week. Normally when I’m getting ready for the Olympia I’m training six days a week. I just like being in the gym training. I don’t really prefer rest days whenever I’m preparing for the Olympia. So, six days when I’m preparing for the Olympia, five days right now to give myself extra rest and recovery.”
In addition, he plans to incorporate fasted cardio in the weeks to come.
“This is just the beginning of Olympia prep. When it comes to being six weeks out, four weeks out, whatever, definitely going to be waking up earlier, doing my cardio fasted, and then eating a meal immediately once I step off the cardio.”
“Way more regimented and strict here in a few weeks,” adds Lunsford.
Upper body training is among his top priorities this season.
“My current training split as I’ve mentioned is five days a week right now. I’m mainly going off how my body feels but I prioritize the body parts I want to bring up. So, I’ve put a lot of emphasis this year on training my upper body. I’ve been training chest, arms, and shoulders more, especially like chest, to get that 3D front-to-back.”
Lunsford’s 2024 Mr. Olympia Training Split Breakdown
- Day 1 — Quad-Dominant Legs
- Day 2 — Chest
- Day 3 — Arms
- Day 4 — Rest
- Day 5 — Shoulders
- Day 6 — Hamstring-dominant legs
- Day 7 — Rest
- Day 8 — Back or Chest
Lunsford made it clear that he’s not neglecting back training but says his primary focus is on building the body parts that need it the most.
“My back has been, everything can always use improvements but definitely I want to prioritize the body parts that aren’t as standout as my back. Everyone has a standout body part, I would say definitely not neglecting back, you have to continue to train your strong body parts but putting more emphasis on the ones that you want to bring up more is important,” shares Lunsford.
There are plenty of contenders headed to the Olympia, but bodybuilding veterans like Chris Cormier believe the show will likely come down to Lunsford and Choopan. According to ‘The Real Deal,’ Lunsford needs to revamp his whole ‘front side’ if he hopes to knock out Choopan on the Olympia stage.
With his strict and regimented training split, Lunsford is on a mission to produce a second Mr. Olympia title. Find out if he emerges victorious from October 10-13 in Las Vegas, Nevada later this year.
Watch the full video from the Aftab Ansari YouTube channel below:
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