Lunsford’s clear goal is to create a huge gap between himself and his rivals. History has taught him a lot—when he relinquished the throne to the giant Samson Daud in 2024, he learned valuable lessons from his failure. In 2025, he returned stronger, dominating the Arnold Classic, the Pittsburgh Pro, and ultimately Mr. Olympia itself, thereby completing a unique “Triple Crown.”
Now, shortly before his return to the competition stage in September, he revealed details of his training regimen in a video posted on August 31. With his weight climbing to a staggering 250 pounds (approximately 113 kg), fans naturally expect him to bring an even more massive and defined version of himself to Las Vegas this year.
Details of Lunsford’s Training Routine
During his preparation, Lunsford doesn’t just rely on blindly lifting heavy weights; he focuses on full muscle engagement and precise technique. His recent training block consisted of the following exercises:
- Chest-Supported Dumbbell Front Raise: Derek emphasizes planting his feet firmly on the bench for better hip stability and keeping his chest slightly raised. Instead of “pulling” the dumbbells upward, he focuses on smoothly pushing his arms forward.
- Seated Dumbbell Lateral Raise: Here, he uses a very strict form, which allows him to perfectly isolate and “fire up” the middle delts.
- Cable Incline Fly: Lunsford believes that targeting the pectoral muscle fibers at this angle helps him achieve a typically “more defined” look.
- Chest Press Machine.
- Triceps and abs as a finisher: He finished his workout with an isolated overhead triceps exercise (Seated Overhead Triceps Extension) and sets on the ab crunch machine.
The bodybuilding competition will take place September 24–27 in Las Vegas, and until then, Lunsford definitely doesn’t plan to let up on his training intensity.
Strength isn’t built just in the gym, but also through recovery
Training as the reigning Mr. Olympia champion requires tremendous dedication, but simply lifting heavy weights isn’t enough. With his weight approaching 113 kilograms, his joints, tendons, and central nervous system are being pushed harder than ever before. If you want to grow and avoid injuries, you must provide your body with comprehensive care that goes far beyond just regular meals and protein.
The key to success in demanding pre-competition training is flawless recovery and deep sleep, during which the body actually builds muscle mass. To support nighttime rest and optimal testosterone levels, the proven ZMA complex (Zinc, Magnesium, and Vitamin B6) is ideal. These minerals help reduce fatigue, improve sleep quality, and prevent unpleasant muscle cramps after a full day of intense activity.
At the same time, it’s true that without a healthy musculoskeletal system, you can’t maintain peak performance over the long term. Intense shoulder and chest workouts put maximum strain on the shoulder joints and elbows. Incorporating high-quality joint nutrition containing glucosamine, chondroitin, and MSM will help protect your cartilage and keep your ligaments flexible even under the heaviest loads.
Champions like Derek Lunsford leave nothing to chance—training, diet, and supplements must form a single, perfectly functioning whole. Equip your arsenal properly and push your limits to places others are afraid to even look!
Full Shoulder Workout | 35 Days Until Mr Olympia Pre Judging
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