Lunsford believes this is the strongest he has ever been.
Last updated on December 19, 2025
2023 Mr. Olympia Derek Lunsford remains the only athlete to have won Olympia titles in two divisions: Men’s Open and Men’s 212. Although Lunsford lost his title defense to Samson Dauda in 2024, he began the 2025 season by beating Dauda at the 2025 Arnold Classic.
I am determined to return the prestigious Sandow Trophy, Lunsford focused on building his lower body. “This is the strongest I’ve ever been…the biggest,” Lunsford said in a recent update.
Lower Body Training by Derek Lunsford
Before starting his lower body workout, Lunsford takes a pre-workout supplement. Using pre-workouts before intense exercise can help reduce fatigue and improve performance. (1) Below is a list of lower body exercises he performed:
Leg Extensions & Hack Squats
Leg extensions target the quadriceps. Lunsford warmed up, gradually increased the intensity, and focused on slow, controlled reflexes to increase quad activation, holding each contraction for two to three seconds at the top. (2)
Lunsford completed six sets in the 15-to-20-rep range, continuously increasing the load to failure.
Lunsford drank indoor workouts during hack squats and also used smelling salts to increase his strength. (3)
Pendulum Squats & Machine Seated Leg Curls
Lunsford switched to the pendulum squat, which reduces knee and back pain more than other types of squats. Leg curls engage the hamstrings, but Lunsford’s legs are so developed that defending against the pad has been a challenge. Once there, Lunsford did 10 to 12 isometric holds. “
My legs…feel like balloons.
—Derek Lunsford
Lunsford’s leg days are so tough that he sometimes skips training calves. He incorporates them into his upper body training on a separate day.
Barbell Walking Lunges & Machine Adductors
Unilateral barbell lunges are a pre-workout before ending the session with mechanical pull-ups with deep stretches and controlled compression on maximum contractions.
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References
- Kaczka, P., Batra, A., Kubicka, K., Maciejczyk, M., Rzeszutko-Bełzowska, A., Pezdan-Śliż, I., Michałowska-Sawczyn, M., Przydział, M., Płonka, A., Cizy-ska, K., & Zając, T. (2020). Effects of Multiple Pre-Exercise Supplementation on Anaerobic Performance: A Randomized Double-Blind Crossover Study. International journal of environmental research and public health, 17(21), 8262.
- Abad, CC, Prado, ML, Ugrinowitsch, C., Tricoli, V., & Barroso, R. (2011). A combination of general and direct warm-up improves single leg press for higher repetitions compared to direct warm-up in trained individuals. Journal of strength and conditioning research, 25(8), 2242–2245.
- Bender, JM, & Popkin, CA (2024). Ammonia Inhalants: Uses, Abuses, and Role in Sports Performance. Sports life, 16(5), 706–710.
Featured Image: @dereklunsford_ on Instagram
