The reigning Mr. Olympia, Derek Lunsford, isn’t resting on his laurels after clinching the Men’s Open title from Hadi Choopan in 2023. On June 5, 2024, Lunsford shared insights from his workout at Beach Bods Gym in St. Pete Beach, FL, and his cheat meal to fuel it.
Derek Lunsford’s Cheat Day Meal
Following his arm workout, Lunsford visited a nearby Korean restaurant for what he describes as one of his final cheat meals before the start of his prep. He ate:
Ramen Noodles
Quail Eggs
Korean Beef Bulgogi
Beans Sprout
Squid Salad
Lettuce
Teriyaki Sauce
Barbecue Sauce
See how Lunsford eats and trains below:
In 2024, Lunsford wants to enjoy the season. “I’ve been trying to have fun. I want to get better, retain the title, and even come back better this year, but keeping it fun is what it’s all about,” he expressed.
Derek Lunsford’s Arm Workout
Lunsford consumes a protein shake before his gym sessions. Research indicates that pre-workout supplements can significantly improve athletic performance. (1) Below is his arm routine:
Machine Preacher Curl
Cable Triceps Pushdown
Superset: Alternating Dumbbell & Hammer Curl
Machine Tricep Pushdown
Dumbbell Concentration Curl
[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]
Lunsford kicks off his arm training session with machine preacher curls, beginning with a warm-up followed by several working sets. He incorporates isometrics to intensify biceps tension. The International Journal of Sports Medicine supports isometric training to enhance muscle strength and growth. (2) Lunsford’s training partner spots him for the last set to help maximize Lunsford’s efforts.
Lunsford uses the cable machine for a triceps pushdown to effectively engage the targeted muscles under steady tension. He follows with a pair of dumbbells for alternating dumbbell curls, followed by hammer curls to change the focus to the short head of the biceps and forearms.
After the triceps pushdown, Lunsford concludes his arm workout with concentration curls, performing them while flexing and extending his biceps slowly.
A Bodybuilder’s Impact
While demonstrating the triceps pushdown, Lunsford expressed that bodybuilding transcends weightlifting and muscle flexing. He contends that bodybuilders have the potential to profoundly influence lives and make a significant impact on the world.
“What actual impact are you making on others? In your community and just in the world in general,” asks Lunsford. “We could just be bodybuilding to glorify physiques, or we can talk about some real stuff like mental health, our faith, and making a positive impact. We can do both, not glorifying our bodies but building a better body and spreading a positive message. I feel like that’s not thought about too much.”
Lunsford notes this is the best he’s seen his physique at this weight. “I’m my worst critic, but I notice this is the strongest my physique’s ever been…the biggest, densest, and leanest it’s ever been at this weight.”
References
Martinez, N., Campbell, B., Franek, M., Buchanan, L., & Colquhoun, R. (2016). The effect of acute pre-workout supplementation on power and strength performance. Journal of the International Society of Sports Nutrition, 13, 29. https://doi.org/10.1186/s12970-016-0138-7
Lum, D., & Barbosa, T. M. (2019). Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance. International journal of sports medicine, 40(6), 363–375. https://doi.org/10.1055/a-0863-4539
Featured image: @dereklunsford_ on Instagram
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