Derek Lunsford is shortly rising as some of the well-liked bodybuilders within the 212 division. In a latest video, Lunsford carried out a sequence of workout routines geared toward constructing greater calves and delts in preparation for 2022 Olympia.
It didn’t take very lengthy for Lunsford to assemble steam as an IFBB Professional. The 212 standout positioned second behind divisional kingpin Flex Lewis on the 2018 Olympia. He positioned in second at Olympia but once more in 2019, behind champion Kamal Elgargni. Decided to interrupt the streak of runner-up appearances, the 212 contender introduced a stable package deal to 2020 Olympia, however discovered himself exterior the rostrum in fourth place, respectively.
Endurance is a advantage, and Lunsford realized that lesson the next yr, as he lastly nailed down first place within the 212 division at 2021 Olympia, defeating the likes of former champion Kamal Elgargni, and the “Giant Killer” Shaun Clarida. To date, 2022 has seen Lunsford within the highlight as a consequence of his freaky measurement and big proportions.
These qualities have been on full show on the latest 2022 Pittsburgh Pro, an occasion that noticed the reigning 212 champion make a guest posing appearance. Many in the neighborhood have been shocked to see a 212 competitor like Derek Lunsford stand subsequent to Males’s Open mass monsters like Nick Walker, Brandon Curry, and Hunter Labrada with out showing undersized. Clearly, Lunsford’s dedication to his craft reveals within the developments he’s made to his physique in the previous few years.
Derek Lunsford Full Delt and Calves Exercise Checklist
*Some units and reps have been unclear based mostly on the footage offered
Donkey Calf Elevate
Lunsford kicks off the coaching session with donkey calf raises. He believes ‘slowing the tempo down’ throughout calf coaching garners higher outcomes, particularly within the totally stretched place. When carried out in a gradual and managed method, these workout routines can assist thicken the calf muscle.
“For those who’re simply up and down, up and down, actually quick tempo and a ton of reps. Even in the event you’re doing a ton of weight and never a lot reps, and also you’re going actually quick with the repetitions, I seen myself, that the calves gained’t develop as a lot as they are going to in the event you gradual the tempo down and actually make it burn. Particularly in that the majority stretched place. Lunsford explained.
Lunsford intentionally carried out the 5 units slowly to get probably the most out of every rep.
“As you’re watching me to those units, each rep I’m making an attempt to go very managed and a little bit bit slower than what I want to go in order that I get probably the most out of each single rep.”
Seated Machine Calf Elevate
Derek utilized seated machine calf raises subsequent.
“Alright we are going to do yet one more seated calf increase. We did 5 units of the primary train. 4 units of this one. We’ll do a pair units standing. We’re going to do it a sure method that’s not my typical standing calf increase. Then that’ll be accomplished for calves.”
Smith Machine Standing Calf Elevate
In response to the 212 Olympia champion, it doesn’t take a lot weight to get an insane pump from smith machine standing calf raises.
“It doesn’t take lots of weight.”
Standing Dumbbell Lateral Elevate
For his subsequent motion, Lunsford practiced standing dumbbell lateral raises. He admitted he was sick for just a few days previous to this exercise routine. Whereas he wouldn’t name in the present day’s coaching session a restart perse, he made a psychological observe, acknowledging the place he’s now, and the place he is aware of he must be within the coming months.
“I undoubtedly obtained to get stronger. But it surely’s okay. That is like the beginning of what’s to come back. Like I stated, I obtained sick for just a few days and scaled the coaching again for per week. I wouldn’t name it a restart as a result of it’s not like I’m beginning over. It’s not like I haven’t been coaching the entire time, I can’t say that. It is a good psychological observe of the place I’m now, and I do know the place I should be. And I do know the place I need to be.”
Seated Shoulder Press Machine
One professional tip supplied by Lunsford was warming up the delts by beginning with the center delt. Moreover, he advocated for growing the burden load in a progressive method whereas acting on the seated shoulder press machine.
“I don’t know if it’s a lot of a tip as it’s a choice, however I at all times like to verify after I’m warming up my delts, that I begin with my center delt. Once more, I begin with very gentle weight one thing that’s comfy. Then, I transfer to reasonable weight after which reasonably heavy weight.
Then, I begin entering into my working units. Positively with the shoulders, I often… 90 p.c of the time I love to do dumbbell facet lateral raises or some variation of facet laterals.”
Lunsford insists that hitting the center delt for him, usually ends in a extra ‘capped’ look. He steered beginning with the center delt, entrance, after which ending with rear delt work.
“Whether or not it’s on the cable machine or if they’ve a facet lateral increase machine. Doing the center delt for me, initially, offers extra of that capped delt. It has the phantasm that the shoulders are wider and broader in addition to it simply appears to be among the best issues to heat up in all the shoulder. Typically if I don’t do this, I’ll both begin with the entrance or the rear delts and transfer from let’s say entrance to again or again to entrance. Most instances I’ll do center delt, entrance delt, rear delt.”
Standing Cable Excessive Face Pull
Lunsford defined that a few of the muscle mass within the again, just like the rhomboids and traps assist stabilize the shoulder, which helps the method of shoulder coaching.
“That is truly going to focus on a little bit little bit of the again too. Why is that this vital, why are we wanting to coach it if it’s shoulder day? Properly, a few of the muscle mass which are within the again, such because the rhomboids and the traps, are going to assist stabilize the shoulder, which goes to assist enhance shoulder coaching.”
Derek’s Put up-Exercise Cheat Meal
Derek Lunsford determined to get pleasure from a cheat meal post-workout, consisting largely of Persian meals. The dish featured grilled proteins, veggies, and rice, which Lunsford deems as a ‘clear’ cheat meal.
“It’s guilt free. It’s the proper bodybuilding meals. It’s like a cheat meal however probably not, as a result of it’s clear.”
His post-workout meal may be small, however Derek’s physique has many in the neighborhood questioning how lengthy he can stay within the 212 division, given his measurement. Lunsford’s coach, Hany Rambod, has echoed that sentiment, indicating that ‘it’s turning into very troublesome for him [Lunsford] to make weight’.
Except for his extraordinarily wholesome cheat meal, Derek has given followers a style of his off-season diet for 2022 Olympia. All through the day, he consumes six meals, which usually come out to about 50 grams of protein and 60 grams of carbohydrates throughout every course.
Watch the complete YouTube video beneath:
It’s evident that Lunsford assaults his prep in an in depth method. Judging by his latest delt and calves exercise, Lunsford intends to make one other assertion when he seems to defend his 212 Olympia title in Las Vegas this December.