8 Time Ms. Olympia Lenda Murray


How did you get started with bodybuilding?

I began participating in organized sports at the age of 15. Track and Field and cheerleading in High School, Cheerleading 4 years in college and 2 years as a professional cheerleader with the USFL, Michigan Panthers. My transition into bodybuilding started as a way to stay in shape after organized sports. In addition to staying in shape, I was preparing for auditions with the Dallas Cowboy Cheerleaders.

Where does your motivation come from?

My motivation comes from a passion for the sport. Being a career athlete equipped me with the discipline, willpower and tools necessary to compete. If you’re passionate about something, the motivation to continue regardless of the obstacles is steadfast.

What workout routine has worked best for you?

Exercising 5 days a week has really worked for me. I weight train each body part only once a week. Day 1, Chest, Day 2, Legs, Day 3Biceps and Calves, Day 4, Back, Day 5 Shoulders and Triceps. I do 4 exercises for large body parts and 3 exercises for small. I love doing a weight that will allow 12 to 15 repetitions. I incorporate cardio activity after my weight training. Weight training takes about 45 minutes and Cardio Activity, 30 minutes for a total of 1 hour 15 minutes in the gym. 

If you have to pick only 3 exercises, what would they be and why?

The 3 exercises would be: 1. Squats, 2. Lunges 3. Barbell Rows. Leg training is half of the body and essential in maintaining my overall physique. Squats and Lunges are very challenging exercises and benefit not just thighs, hamstrings and glutes, but my core. When I exclude Squats and Lunges from my training routine, my leg and glute development definitely suffer. If ladies want the firm legs and butt they had when they were 15, Squats and Lunges are the only way. Barbell rows would be the 3rd exercise because maintaining posture is important. Good posture is a sign of health. Without a strong back, exercise is difficult. I chose these exercises because they give me maximum results. They all include barbells and require all muscles to participate in the movement.

When you use to diet down for a competition what type of cardio did you use? High intensity, Low intensity, or interval cardio?

I definitely did lots of cardio activity when I prepared for a competition. I used Low Intensity Cardio training. My goal was to always make a distinction between cardio and weight training. During a cardio session the goal was to exercise at a rate that would allow for a conversation. I was not trying to prepare for a race, but to burn calories/fat effectively. My choice for cardio was the Step Mill for 20 minutes and 20 minutes on bike or treadmill. I did 2 40 minute sessions a day….5 days a week while training for a contest only.

What supplements do you use? And why?

I used the basic supplements. Daily Multi-Vitamin, Omega 3. Probably the most beneficial supplement came from Meal replacements in the form of Protein powders and Health Bars. Meal Replacements were essential because they helped when I was on the go and provided me with sufficient calories and balance. The meal replacements were low in carbohydrates, but packed with the essentials. These also provide flavour to a bland diet and helped me to not go crazy.

What competitors do you look up to and why?

I look up to Cory Everson, Bev Francis and Carla Dunlap. I believe each is a pioneer in the sport. They paved the way for the women of today. Cory presented a physique that was muscular, yet beautiful. I loved Cory’s overall package. Bev Francis stepped outside the box and challenged our image of women. She was not afraid to present a stronger version of the female physique. Carla Dunlap was the first African-American to win the Ms Olympia and she opened the door for me.

Can you list the major competitions you have competed in since you turned pro and your placing's?

I won my first professional debut. I was a rookie when I won my first Ms Olympia title.***
Ms Olympia Title from 1990 to 1995 (6 consecutive wins)**
Ms Olympia Title from 2002 to 2003 (2 Consecutive wins)= 8 Ms Olympia Titles*
I placed 2nd in 1996, 1997, and 2004 in the Ms Olympia.

Is there any websites or services you offer that you would like to make our fans aware of? 

Lenda Murray Fan Page on Facebook
To work with Lenda One on One contact her at: Msolympia8@msn.com

In closing, what are your future competition plans? Are you currently preparing for any upcoming shows?

I’m officially retired from competition. I have no plans of returning to the stage. I love weight training….so I’m still in the gym training like a bodybuilder. The only shows that I’m preparing for is the show that I promote, NPC Lenda Murray Bodybuilding Figure and Bikini Championships, scheduled for July 21, 2012 in Norfolk, VA.
It’s time for me to give back.

Thanks for your time.

And Thank you.