Derek Lunsford

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Understanding Macro and Micronutrients

When constructing a proper diet, you need to consider more than just caloric intake and protein, carbs, and fat. Nutrition also includes vitamins and minerals. Derek Lunsford explains his approach to nutrition in his newest article, “Understanding Macronutrients and Micronutrients.”

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What Is Healthy?

It's no secret that eating well is part of bodybuilding and fitness in general. You have to be smart about what you put in your mouth because it will affect your look and your performance in the gym. Unfortunately, not everyone has the nutritional knowledge that leads to optimal results. Derek Lunsford gives us an overview about eating healthy in his article “What is healthy?”

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Bodybuilding – The Process

Bodybuilding is a step by step process to prepare for a competition. One month, one week and one day at a time. What you do the week prior will all have a profound effect on the changes made and how effective those changes are. Read further into how to move from Point A to Point B properly in prepping for a show in Derek Lunsford's newest article "Bodybuilding-The Process"

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Best Bang for the Buck

Ever since I began my bodybuilding journey, I've trained mainly to pump my muscles full of blood and expand them as much as possible. This has been my number one guiding principle when trying to build more muscle tissue. Although I increase the resistance (weight) when I feel it's necessary, I don't believe more weight is the end all be all. I am not denying that heavy weight builds strength—and a stronger muscle is typically going to be a bigger muscle—but my training has mainly focused on the pump. After discussing training methods with other bodybuilders and power lifters, I noticed that their training methods were almost exactly the opposite. Power lifters train against the pump.

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High Octane Back Training

Having a big back is crucial in bodybuilding. At least 2 of the mandatory poses require a big, thick back. I’ve always had the impression that if you have a big back, it’s likely that the rest of your body will be big—or at least grow as your back grows—and that you train like an Animal. If you haven’t checked out my article “The 5 Pillars of Training,” I suggest you go now and check it out. The 5 pillars will help guide you through my approach to back training. In this video, I show you how to use the 5 pillars approach to take you through a back and bicep training session.

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Post Olympia Chest Training

When I work out immediately after a show, my overall focus and goal is to pump up the muscle as much as possible. Keeping the muscle full will allow it to continue to grow as I’m rebounding from a show. It’s also important to train smart. Your mind says “lift heavy,” but your body says “not ready.”

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On Being a Role Model

I believe that we all have a calling. A calling is what you are meant to do on this Earth; it determines how you will contribute to society and to the community.

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Huge On A Hundred

As most of you know, bodybuilding can get quite expensive, especially when it comes to nutrition. First, it’s important to balance your budget for the week to avoid overspending.

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Into The Pot

As a high school student, my focus was completely and totally dedicated to wrestling. Although I was skilled enough to earn a wrestling scholarship at a private university, I realized after my first semester that I wasn’t prepared for the level of dedication, commitment, hard work, and sacrifice that a collegiate wrestling career demanded.