2022 Mr. Olympia silver medalist Derek Lansford has clear goals for the 2023 offseason. It’s adding toned musculature to an already impressive X-frame to challenge reigning Mr. Olympia Hadi Chupin for the title on November 2-5, 2023. Located in Orlando, Florida.
Lansford has been training hard in the 2023 offseason, building on the 8 pounds of lean tissue progress he added the previous offseason. The Tampa-based bodybuilder shared a quad-biased leg workout In a video published on his YouTube channel on June 26, 2023. Check out below.
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Derek Lansford’s offseason leg workout
The 2021 212 Olympia Champion performed four exercises in a quad-focused workout.
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Lying leg curl & leg extension
It was a quad-focused leg day, but Lansford started his workout with lying leg curls to warm up his hamstrings. He found this helped establish a strong mind-muscle connection, effectively loosening the body for programmed heavy compound lifts.
Lansford continued with isometric training using leg extensions to load the quadriceps. He moved slowly, both eccentrically and concentrically, increasing the amount of time he was in tension and maximizing blood flow to the quadriceps, which he focused on for the rest of the session.
sumo belt squat
Lansford focused on the adductors and vastus medialis in a wider-than-shoulder-width stance on the belt squat machine. The former 212 Olympia champion got behind the wheel of his machine and took his time with his eccentric movements. He avoided locking out his knees at the top to keep his quadriceps tension constant.
Lansford started the season opener with two 45-pound weight plates on his car. He reached a total of four plates in the second set and six in the third. His final set loaded the machine with eight 45-pound plates for him and two 25-pound plates for him. After the third set, he talked about how much he had improved over the past two years.
Two years ago, when I was getting ready for the 212 race, this was my best. [Olympia].
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pendulum squat
Lansford’s fourth exercise was the pendulum squat. That trajectory of his movement allows Lansford to bias his quadriceps while minimizing strain on his hips and knees.
After three sets, Lansford landed a double drop set. Training to failure gives your muscle fibers the stimulation they need to increase strength and muscle development. (1)
Lansford’s burnout set features 15 reps using four 45-pound plates, 16-30 reps using two plates, and 31-45 reps with no plates on the machine. bottom.
“I’m trying to build strength and stay full and grow right now, so I don’t have to keep cutting off muscle,” Lansford said after the leg session. “I want to recover and grow and be able to go back and start over.”
Hot dog eating competition after training
After a leg workout, Lansford and Classic Physique bodybuilder Bartley Weaver had a hot dog eating contest. Weaver ate 42 hot dogs and buns in 10 minutes, while Lansford managed 11.
Lansford’s next bodybuilding show will be at the 59th Olympia in November. Let’s see if an intense quad workout and a post-workout hot dog can bring the Sandow trophy to Lansford.
References
- Nobrega SR, Ribaldi, CA. Need resistance training for muscle failure? Front Physical. 2016 Jan 29; 7:10. Doi: 10.3389/fphys.2016.00010. PMID: 26858654; PMCID: PMC4731492.
Featured Image: @dereklunsford_ on Instagram
