Derek Lunsford, the reigning Mr. Olympia, has stirred conversation in the fitness world with his "no rest days" philosophy. Known for making history as the first athlete to win 212 and Open Olympia titles, he opened up about his approach to training.

Lunsford explained that he always keeps things dialed up to 11 when chasing or defending the Mr. Olympia title. However, the approach works specifically for him. The 2x champion underscores one point: “It’s individual. It's individual choice.” However, there was a catch.

During his conversation with Christian and Michael Gaiera, he highlighted the fact that he only eliminates rest days while prepping for the Olympia. In fact, during the off-season, he stresses recovery just as much as putting on mass.

Two years ago, the 32-year-old uploaded a full vlog on YouTube documenting his 8-week-out prep for the 2023 Mr. Olympia, where he emphasized the importance of strategic recovery.

So, while his most recent comments may seem contradictory, they reflect an athlete adapting based on experience. And there's a good reason why Derek Lunsford doesn't do this all year round.

Derek Lunsford Didn’t Recommend This for Everyone

Scientific research generally supports the importance of rest days, showing that structured recovery helps repair muscle microtears, supports long-term strength gains, and prevents hormonal disruption. For instance, a 2018 review in the Journal of Strength and Conditioning Research emphasized that rest enhances muscle rebuilding and performance.

Some athletes, particularly those with years of elite conditioning, are able to handle higher training volumes without entering an overtrained state. This is precisely what Derek points to: his body thrives on continuous training, but that doesn’t mean the same approach will work for beginners or even most advanced lifters.

In fact, in his vlog from two years ago, Derek Lunsford emphasised fatigue management, sleep optimization, and the role of recovery in maintaining muscle density during prep. He made it clear that training without rest increases injury risk and may compromise performance.

So what's your take on this? Share your thoughts in the comments below

Written by

Amanjeet Singh

Edited by

Sagnik Bagchi