Bodybuilder Derek Lunsford Displays off Staying power through Squatting 315 Kilos for 100 General Reps

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 Global Federation of Bodybuilding and Health (IFBB) Professional League bodybuilder squatted a complete of 100 reps at 315 kilos. 

The high-stamina leg exercise was once a part of Lunsford’s ongoing low season. He’s in quest of to protect his identify on the 2022 Mr. Olympia. This bold elevate is indubitably a very good instance of what the bodybuilder brings to the desk in power.

Lunsford’s Low season Legs Exercise

Sooner than beginning the tougher a part of the exercise with the squat, Lunsford elects to heat up a few of his leg muscle groups accurately.

Analysis has proven {that a} correct warmup is important to an athlete’s squat efficiency — each prior to their exercise and in how they really feel after. Examined topics who applied a modern warmup prior to squatting noticed larger availability of oxygen throughout their operating set and generally 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 learning through appearing unilateral leg extensions (operating the similar selection of reps on each legs). He starts the elevate with 8 plates at the system and concludes with 14 plates at the ultimate set. 

Mendacity Leg Curl

Units and Reps: 3 x 15-20

Subsequent, Lunsford proceeded over to the mendacity leg curl system. His first set is of the slower selection to recruit (or turn on) extra leg muscle groups for his eventual squat. 

Research have proven that an athlete recruiting muscle groups with single-joint workouts akin to leg curls noticed extra vital power features when later appearing 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 match. After appearing 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 slightly casually. He doesn’t take any prolonged breaks and powers during every set once conceivable. For the problem, Lunsford wore a lifting belt and carried out shallow repetitions — he saved his legs reasonably above parallel during. 

As soon as completed, Lunsford’s exhaustion is clear. He lies down on a bench to recover and doesn’t mince his phrases relating to how he feels about his feat. 

“Up to it sucks within the second, those are the times I reside for,” Lunsford says. That is why I do what I do, and I like it.”

Leg Press and Status Leg Curl

Units and Reps: 2 x 15 (for each actions)

To cap his leg exercise whilst fatigued from the squats, Lunsford finishes with a few units at the leg press and status leg curl machines, respectively. 

I feel I desire a bucket. I don’t ever throw up throughout a exercise.

Particularly, Lunsford is a qualified bodybuilder who veritably is aware of his boundaries. Some research have proven that almost all common athletes needn’t push previous their level of muscle fatigue. As soon as fatigued, the general public have already reached their height muscle activation and can generally handiest see diminishing returns in power features till they recuperate. (3)

Onward to Mr. Olympia

Lunsford is one in every of bodybuilding’s extra esteemed energetic competition. After beginning with the Nationwide Body Committee (NPC), listed below are the result of his IFBB occupation, in step with NPC Information On-line:

  • 2017 IFBB Tampa Professional, 212 department — First position 
  • 2017 IFBB Mr. Olympia, 212 department — 5th position 
  • 2018 IFBB Mr. Olympia, 212 department — 2d position
  • 2019 IFBB Mr. Olympia, 212 department — 2d position
  • 2020 IFBB Mr. Olympia, 212 department — Fourth position
  • 2021 IFBB Mr. Olympia, 212 department — First position

It’s a protracted street to the 2022 Mr. Olympia in December, however the higher recreation of bodybuilding can nonetheless doubtlessly sit up for an exhilarating matchup.

After coming in 2d position to Lunsford throughout the 2021 Mr. Olympia, Shaun “The Large Killer” Clarida would possibly come for the identify once more. On the other hand, whilst he generally competes within the 212 department, Clarida may go for the Open department, nixing that matchup with Lunsford. Clarida has no longer but clarified his resolution for this 12 months’s match. 

Irrespective of who Lunsford faces off towards, the 2022 Mr. Olympia will have to, as standard, provide an exhilarating degree for top-level bodybuilders. The 2022 Mr. Olympia will occur on December 15-18, 2022, in Las Vegas, NV. 


  1. Ribeiro, B. et al. (2020). The Position of Explicit Heat-up throughout Bench Press and Squat Workouts: A Novel Manner. Global Magazine of Environmental Analysis and Public Well being. 2020 Sep; 17(18): 6882
  2. Sugisaki, N., Kurokawa, S., Okada, J., Kanehisa, H. (2014). Distinction within the Recruitment of Hip and Knee Muscular tissues between Again Squat and Plyometric Squat Soar. PLOS One. 2014 Jun
  3. Nóbrega, S.R., Libardi, C.A. (2016). Is Resistance Coaching to Muscular Failure Essential? Frontiers in Body structure. 2016 Jan; 7: 10

Featured symbol: Derek Lunsford on YouTube

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