At Mr. Olympia 2022, Derek Lunsford surprised the bodybuilding world. The 2021 Mr. Olympia (212 division) winner became the runner-up in his first appearance in the Men’s Open category. While he trains under legendary bodybuilding coach Hany Rambod, recently Lunsford did a training session with a special guest. The former 212 Mr. Olympia teamed up with eight-time Mr. Olympia, Ronnie ‘The King’ Coleman. Under Coleman’s supervision, Lunsford blasted through a back and biceps session. The King also shared some of his own mistakes, which affected his body gravely.

During their conversation, Coleman and Lunsford talked about lifting heavy. The 2022 Mr. Olympia runner-up asked Coleman about being worried about injuries. Coleman claimed he never worried about getting injured. However, the bodybuilding legend who now lives on crutches did “overdo” some things and paid the price.

Why it’s important to pace yourself

Countless bodybuilding fans and numerous competitors consider Ronnie Coleman as the bodybuilding GOAT. However, there is a good reason behind their belief that Ronnie Coleman pushed the limits of his body and the sport. The former champion brought an unbeatable mix of muscle mass and conditioning for eight years in a row. His secret? Lifting heavier weights than his contemporaries. But that also turned out to be a mistake.

For years Coleman regularly lifted insane weights and posted record-breaking lifts like the 800 lbs squat. However, lifting such immense weights backfired on him. He told Lunsford that he’d usually squat with six plates on the bar. After a competition, the champion took a week off from training, and when he came back, instead of easing into heavy squats, he began lifting six plates for 12 reps.

During rep no. 8, Coleman heard a loud popping sound and felt pain run down his left leg. Later, instead of going to work, Coleman went to the doctor and learned he had a herniated disk. The King told Lunsford that it took him two months to regain his strength after the incident. While Lunsford joked that the moral of the lesson was “not to take a week off,” Coleman corrected him. “The moral of the story is don’t go too heavy, too fast,” said Coleman. After listening to the 58-year-old, Lunsford shared his takeaway. 

What Derek Lunsford learned from Ronnie Coleman

The herniated disk that Ronnie Coleman suffered during a workout would become the beginning of his spinal problems. Coleman didn’t get surgery for the herniated disk and multiple other injuries until the end of his career. Now over 13 back surgeries later, The King has to rely on crutches to walk. Lunsford shared that he wouldn’t make the mistake of going too heavy too fast.

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Derek Lunsford said he gave his body a break after last year’s Mr. Olympia. However, now that he has officially begun his offseason training, Lunsford plans to lift heavier. “I know what I can lift,” said the former 212 champions, but he wants to get there slowly as Ronnie Coleman recommended.

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