On April 9, 2022, reigning 212 Olympia Champion Derek Lunsford recorded himself within the squat rack, amongst different lifts, on his YouTube channel. Over 5 units of 20 reps, the Worldwide Federation of Bodybuilding and Health (IFBB) Professional League bodybuilder squatted a complete of 100 reps at 315 kilos.
The high-stamina leg exercise was a part of Lunsford’s ongoing low season. He’s searching for to defend his title on the 2022 Mr. Olympia. This formidable carry is undoubtedly a superb instance of what the bodybuilder brings to the desk in energy.
Lunsford’s Low season Legs Exercise
Earlier than beginning the more difficult a part of the exercise with the squat, Lunsford elects to heat up a few of his leg muscle mass appropriately.
Analysis has proven {that a} correct warmup is significant to an athlete’s squat efficiency — each earlier than their exercise and in how they really feel after. Examined topics who utilized a progressive warmup earlier than squatting noticed elevated availability of oxygen throughout their working set and normally felt much less fatigue of their legs within the aftermath. (1)
Seated Leg Extension
Units and Reps: 3 x 12-15 every leg
Lunsford begins the coaching by performing unilateral leg extensions (working the identical variety of reps on each legs). He begins the carry with eight plates on the machine and concludes with 14 plates on the ultimate set.
Mendacity Leg Curl
Units and Reps: 3 x 15-20
Subsequent, Lunsford proceeded over to the lying leg curl machine. His first set is of the slower selection to recruit (or activate) extra leg muscle mass for his eventual squat.
Research have proven that an athlete recruiting muscle mass with single-joint workout routines comparable to leg curls noticed extra vital energy features when later performing compound actions just like the squat. (2)
[Related: Bodybuilder Shaun Clarida Breaks Down An Intense Arms Workout]
Barbell Squat
Units and Reps: 5 x 20
After sufficiently warming his legs up, Lunsford turns towards the principle squat occasion. After performing two warmup units at 135 and 225 kilos, respectively, he dives proper in.
Over 5 units of 20 reps, Lunsford completes the 100 squat reps reasonably casually. He doesn’t take any prolonged breaks and powers proper by every set as quickly as doable. For the problem, Lunsford wore a lifting belt and carried out shallow repetitions — he saved his legs barely above parallel all through.
As soon as completed, Lunsford’s exhaustion is clear. He lies down on a bench to recuperate and doesn’t mince his phrases concerning how he feels about his feat.
“As a lot because it sucks within the second, these are the times I dwell for,” Lunsford says. That is why I do what I do, and I find it irresistible.”
Leg Press and Standing Leg Curl
Units and Reps: 2 x 15 (for each actions)
To cap his leg exercise whereas fatigued from the squats, Lunsford finishes with a few units on the leg press and standing leg curl machines, respectively.
I feel I would like a bucket. I don’t ever throw up throughout a exercise.
Notably, Lunsford is an expert bodybuilder who assuredly is aware of his limitations. Some research have proven that the majority common athletes needn’t push previous their level of muscle fatigue. As soon as fatigued, most individuals have already reached their peak muscle activation and can normally solely see diminishing returns in energy features till they recuperate. (3)
Onward to Mr. Olympia
Lunsford is one in every of bodybuilding’s extra esteemed energetic opponents. After beginning with the Nationwide Physique Committee (NPC), listed below are the outcomes of his IFBB profession, per NPC Information On-line:
- 2017 IFBB Tampa Professional, 212 division — First place
- 2017 IFBB Mr. Olympia, 212 division — Fifth place
- 2018 IFBB Mr. Olympia, 212 division — Second place
- 2019 IFBB Mr. Olympia, 212 division — Second place
- 2020 IFBB Mr. Olympia, 212 division — Fourth place
- 2021 IFBB Mr. Olympia, 212 division — First place
It’s a protracted highway to the 2022 Mr. Olympia in December, however the higher sport of bodybuilding can nonetheless probably sit up for an thrilling matchup.
After coming in second place to Lunsford in the course of the 2021 Mr. Olympia, Shaun “The Giant Killer” Clarida could come for the title once more. Nevertheless, whereas he usually competes within the 212 division, Clarida may go for the Open division, nixing that matchup with Lunsford. Clarida has not but clarified his determination for this yr’s occasion.
No matter who Lunsford faces off towards, the 2022 Mr. Olympia ought to, as common, current an exhilarating stage for top-level bodybuilders. The 2022 Mr. Olympia will occur on December 15-18, 2022, in Las Vegas, NV.
References:
- Ribeiro, B. et al. (2020). The Position of Particular Heat-up throughout Bench Press and Squat Workout routines: A Novel Method. Worldwide Journal of Environmental Analysis and Public Well being. 2020 Sep; 17(18): 6882
- Sugisaki, N., Kurokawa, S., Okada, J., Kanehisa, H. (2014). Distinction within the Recruitment of Hip and Knee Muscle tissue between Again Squat and Plyometric Squat Soar. PLOS One. 2014 Jun
- Nóbrega, S.R., Libardi, C.A. (2016). Is Resistance Coaching to Muscular Failure Obligatory? Frontiers in Physiology. 2016 Jan; 7: 10
Featured picture: Derek Lunsford on YouTube
