The 2023 Mr. Olympia added bands to the machine leg press to raise the intensity.
The 2025 Arnold Classic is set for an epic showdown from February 27 to March 2 in Columbus, Ohio, as competitors worldwide gather to showcase their incredible physiques. One athlete looking to make a statement is the 2023 Mr. Olympia Derek Lunsford.
Lunsford is working on quad development to prepare for his matchup with the reigning Mr. Olympia and 2023 Arnold Classic champ Samson Dauda. Derek Lunsford shared his go-to quad exercises to sculpt and strengthen this muscle group a little over a month out from the competition.
Derek Lunsford is a two-time Olympia division champion, winning the 2021 212 class and taking the Men’s Open division title in 2023.
| Full Name: Derek Lunsford | ||
| Weight | Height | Date of Birth |
| 205-215 lbs | 5’6’’ | 1993 |
| Division | Era | Nationality |
| Men’s Open | 2010 | American |
Derek Lunsford’s Quad Workout
Derek Lunsford’s leg workout didn’t contain much volume. This allowed him to keep the intensity high, pushing himself each set and rep. Lunsford’s workout consists of the four exercises below that target all areas of the quads.
| Exercises |
| Machine Leg Extension |
| Angled Machine Squat |
| Machine Leg Press (with bands) |
| Machine Leg Adduction |
Machine Leg Extension & Angled Machine Squat
Lunsford’s quad-focused workout started with the isolation movement machine leg extension. This exercise helps isolate and strengthen the VMO (vastus medialis oblique), essential for achieving that coveted teardrop shape in the quad muscles (1). Lunsford revealed that he’s feeling great about this body, and the direction it’s heading.
“My body is moving much better right now. Tighter and tigher every day. Shape is getting better. Skin is getting thinner. Separation, conditioning, hardness, it’s good.”
— Lunsford
Next, Lunsford moves on to angled machine squats, a compound movement involving the glutes and hamstrings. He likes to keep the reps no lower than 10 rech set. He listened to music to help keep the intensity high. After a rest day and massage, Lunsford had plenty of energy for this workout.
Machine Leg Press (with bands) & Machine Leg Adduction
The former Mr. Olympia added bands to the machine leg press to add even more intensity and resistance to the leg press. He also followed up with the machine leg adduction for a complete lower body workout, targeting the adductor muscles.
“I’m walking like a duck. I don’t know if it’s because my legs are wobbly or if my adductors are so pumped.”
— Lunsford
Derek Lunsford replenished his body with two bananas and a protein shake after his quad training. Protein intake within an hour after training is critical for muscle repair (2). The bananas provided carbohydrates to replenish muscle glycogen and potassium to help rehydrate Lunsford.
Lunsford’s Nutrition for the 2025 Arnold Classic
Below are the six meals Derek Lunsford eats daily to prep for the 2025 Arnold Classic.
Meal 1
- 7 oz Bison
- 450 grams of White Rice
Meal 2
- Grilled Chicken
- 400 grams of White Rice
- RedHot Wing Sauce
Meal 3
- 8 oz of Cod
- 400 grams of White Rice
- Pineapple Mango NuSauce
Meal 4
- 2 Bananas
- 2 scoops of Isoject Whey Protein
Meal 5
- 7 oz Salmon
- 400 grams of White Rice
Meal 6
- 7 oz Chicken
- 425 grams of Potatoes
- One tablespoon of Olive Oil
Lunsford mainly focuses on eating whole foods consisting of lean protein from chicken and fish, healthy fats from olive oil, and complex carbs from rice with some fruit. He also consumes whey protein to keep his protein levels up and preserve muscle during his cut.
Arnold Schwarzenegger has announced a whopping $500,000 prize (the biggest prize at the Arnold Classic yet) for this year’s Arnold Classic winner. With stakes this high, Lunsford is leaving no stone unturned as he aims to kick off the year spectacularly. In a much-anticipated rematch, he’s set to go head-to-head with reigning Mr. Olympia, Samson Dauda, in what promises to be an electrifying showdown.
Hadi Choopan, the 2024 Arnold Classic champion and 2022 Mr. Olympia, is opting out to defend his title. Instead, he’s focusing on preparations for the 2025 Mr. Olympia to reclaim the crown he lost in 2023. As the new season unfolds, the question remains: Will Samson Dauda extend his dominance, will Derek Lunsford make a bold statement, or will an unexpected contender emerge to shake up the competition?
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References
- Signorile, J. F., Lew, K. M., Stoutenberg, M., Pluchino, A., Lewis, J. E., & Gao, J. (2014). Range of motion and leg rotation affect electromyography activation levels of the superficial quadriceps muscles during leg extension. Journal of strength and conditioning research, 28(9), 2536–2545. https://doi.org/10.1519/JSC.0000000000000582
- Schoenfeld, B. J., Aragon, A., Wilborn, C., Urbina, S. L., Hayward, S. E., & Krieger, J. (2017). Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ, 5, e2825. https://doi.org/10.7717/peerj.2825
