The Men’s 212 champions got together for a chest day as Derek Lunsford trains to win in Open.
Derek Lunsford has made the jump from Men’s 212 to Men’s Open but recently joined another 212 legend for a chest workout. Lunsford joined Flex Lewis as his prep for the 2023 Olympia continues.
Flex Lewis is considered to be one of the best 212 bodybuilders of all-time. Beginning in 2012, Lewis totaled seven 212 Olympia titles before his final defense in 2018. He is like the Arnold Schwarzenegger or Phil Heath of the 212 division. At one point, there were even talks of Lewis competing in Men’s Open Mr. Olympia but decided to call it a career instead, .
However, just because he stepped away from the stage does not mean that he let himself go, as a matter of fact, it is quite the opposite. During his retirement, Flex Lewis continues to be active in the gym. He has shared physique updates and different knowledge of the sport via social media. Recently, he shared some more wisdom with Derek Lunsford, who finished as the runner-up at the 2022 Olympia, which was his first Open show, after he received a special invitation to compete in the men’s open division rather than the 212 division.
During a recent YouTube video, Lunsford and Lewis teamed up for a workout and had some good conversation while they were slamming chest. Derek Lunsford discussed some of the changes he makes during prep compared to his offseason. This includes preferences within his diet plan.
“I actually think that you need to take a break from how many meals you’re eating. A lot of guys, they’re eating six or seven meals a day, year round. That’s tons of protein. I think you need to give your body a break. I think it’s okay that you back down the protein in the offseason a little bit.”
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Derek Lunsford & Flex Lewis Chest Workout
Derek Lunsford and Flex Lewis discussed their training habits and how they change from the offseason to prep period. Lewis began by stating that his workout frequency changed but the exercises and sets did not vary much.
“We would go at it and we would do five exercises. Sets wise, it was probably like, it all depends on the body part but like probably 20 to 26 sets.”
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Lunsford then shared his routine, which is taken back a notch in the offseason.
“I’ve really found that whenever I kind of back off just a little bit here and there. You need to have hard and intense training sessions at least a couple of times a month but I found out when I end up backing it off just a little bit, my body is more fresh and it ends up recovering, filling out, and improving more.”
It is understandable to take a step back during the offseason, as your body needs the time to recover and not be brutalized as much as it is during prep. Think about it, during a bodybuilding prep, you are dieting hard, doing excess cardio, and brutalizing the muscles as much as you possible can in order to come in in the best condition with the most muscle mass possible. The body can only take that for so long before you need to take a step back and focus on health.
Derek Lunsford is currently working to improve his physique to a championship level. He was close in 2022 and the goal is to take that necessary step forward to win the 2023 Olympia.
Wrap Up
Now, what do you think about Derek Lunsford and the 2023 Mr. Olympia? Do you think that he has an honest chance of beating the current Mr. Olympia, Hadi Choopan? Or should he go back to the 212 where he dominates the division? It will all be shown in Orlando this November, so be sure to check it out when the time comes, so you can see who will take home the Sandow Trophy!
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