A few months ago, the duo teamed up to train together for an off-season routine. Since Rambod coached both of them, it was easy for Lunsford and Bumstead to collaborate and flaunt their friendship with the world. With some intense warm-up in the form of machine lat pull-downs, they started their workout with a bang.

Both Bumstead and Lunsford focused on technique over pushing themselves. Since it was an off-season routine, they had fun while Rambod guided them through each exercise. In total, the duo went through four tasks:

• Iso-Lateral Lat Pull-down
• T-Bar Rows
• Seated Cable Rows
• Incline Dumbbell Rows

Starting with the iso-lateral lat pull-down, Rambod instructed them to try two different grips: reverse for the first few sets and neutral for the subsequent ones. They then moved on to the T-bar rows to benefit the back muscles. Here, coach Rambod had a useful tip:

“Make sure that you’re being able to bring your elbows back and you’ll be able to contract your last to some degree. If you end up using too much weight, all you’re doing is a shrug.”

The group then performed multiple sets of seated cable rows next. This workout would help their overall strength and posture. Their last workout was a few sets of inline dumbbell rows. This exercise set their back muscles on fire, and while Bumstead and Lunsford took turns performing the routine, they finished strong and satisfied with their one-of-a-kind plan.

Under Rambod’s expertise, the champions could annihilate a killer back workout and inspire other fitness enthusiasts. The popular coach made sure that they didn’t injure themselves and had fun along the way. But they’re not the only titleholders to be trained under him.

Hany Rambod: The Mr. Olympia star coach who took in Derek Lunsford, Chris Bumstead, Hadi Choopan, and many more

Over the years, Rambod has established himself in the industry as one of the elite trainers in the bodybuilding world. While his own bodybuilding career was short-lived, he made sure to push his clients up to the top. With a star-studded clientele, Rambod has only raked up his reviews.

To date, the coach has trained elite bodybuilders like Phil Heath, Jay Cutler, Hadi Choopan, Big Ramy, Chris Bumstead, Derek Lunsford, and many others. The titles have only piled up high every year. His USP is his scientific approach and trademark training program that helps bodybuilding veterans shoot through their routines with big gains. Fans love to witness his work, and he often offers suggestions and fitness tips on social media.

The post Derek Lunsford Once Teamed Up With Chris Bumstead for a Killer Back Workout With Coach Hany Rambod appeared first on The SportsRush.

In a recent video of the champion on his YouTube channel, Derek Lunsford showcased his back workout. What was extraordinary about the workout was the two special guests who were at the gym training with Derek. He was training with Classic Physique bodybuilder Matt Greggo and soon-to-be Classic Physique bodybuilder Austin Espy.

Lunsford, along with Greggo and Espy, were seen completing three to four sets of each back exercise by pumping up the weights and pushing themselves to the utmost limit. The bodybuilders did the following exercises:

Machine-Lat Pulldown

Lunsford begins with the machine-lat pulldown exercise along with his fellow buddies. They take turns completing the sets. After completing his first set, Derek shares a piece of advice with the young bodybuilders, stating how they should squeeze with the lats while doing the lat pull-down.

In the video, Derek squeezes with his back and not his arms, which helps the workout hit him better. The three bodybuilders are seen completing three sets each while increasing the weights gradually.

The lat pulldown exercise thus helps an individual form a wider and stronger back. It improves muscles like the latissimus dorsi, pectoralis major, rotator cuff, and biceps.

Chest-Supported Row Machine while standing

He next went on to do the chest-supported row machine workout. However, the difference here was that they did it while standing. This workout is done with each arm, and the combination of rows allowed him to focus on the lower lats for one and the entire back for the other. 

The chest-supported row mainly targets your upper and mid-back, lats, biceps, and rear deltoids. It is a good alternator for the T-bar rows. Derek, with Matt and Austin, go all out on this exercise and take turns to complete their sets. He increases the weight after each set to increase intensity. They complete a total of 5 sets in this workout.

During the rest-pause time, one of the bodybuilders asked Derek a question about whether he had started preparing for the guest posing. Derek responded with a yes and said he just ramps up his training and does a little cardio while also improving his diet. 

“You tighten the screws a little bit on the food and do a little bit of cardio anyway. That’s not going to change training. I’ve been ramping it up already, so it’s more just like getting the food right so that I can train better, and then my body composition just kind of follows naturally.”

Chest-Supported Incline Row

The bodybuilders then move on to the next exercise, which is chest-supported incline rows on a machine. They complete three sets in this workout and are almost exhausted.

When you train the rows with your chest supported, all your work goes onto the back and biceps as your body is steady. This is one of the best workouts to sharpen your form and reduce the risk of injury. In addition, it isolates the muscles you’re looking to build.

Seated Cable Row Extension

Lunsford then moved on to the final exercise of his back workout, which was the seated cable row extension exercise. This exercise is common to anyone who has been training and working out for their backs. The bodybuilders did a total of 3 sets. 

The advantage of doing this workout is that it develops the back and forearm muscles. It is an ideal all-round exercise for developing the middle back while offering useful arm work as well.

Apart from his back workout, Derek once shared his arm workout routine with his fans.

Derek Lunsford shares a peek into his arm workout for fans

Getting massive arms is integral to a bodybuilder’s professional journey. 2023 Mr. Olympia winner Lunsford is famed for his pumped and ripped arms, which gave him a competitive advantage over his peers. Lunsford explained to his followers his arm workout in the video. While he goes to his regular gyms on his usual days, he has been going to the local gyms on other days to do his extensive workout. 

It includes seven exercises: seated bicep curls, preacher curls, tricep pushdowns, lying tricep extensions, dumbbell curls, dumbbell concentration curls, and seated dips, each done for four sets with 12–15 reps. He starts with the seated bicep curls, almost performing them as a warm-up. He pushed himself to finish the exercises in under an hour to reap the maximum benefits. Next came preacher curls, followed by tricep-focusing exercises.

One of his tips to get gains is switching between bicep and tricep exercises. He wraps up with seated dips and concentration curls. These sets of exercises give him a good pump.

The post 2023 Mr. Olympia Derek Lunsford Shares His Back Workout Routine, Featuring Two Special Bodybuilders As Guests at the Gym appeared first on The SportsRush.

His recent video detailed his leg routine for the day. Although Lunsford’s currently training off-season, he still went in with a lot of intensity. He focused on four exercises, alternating between multiple sets. The champion also helped his friends with their routine intermittently.

The bodybuilders started with multiple sets of the leg curl machine. While they hyped each other up and experimented with different weights, Lunsford challenged his friends to go higher on the scale. They took turns on the machine and finished with almost till failure.

Next, Lunsford moved on to the hack squats. As warming up on each exercise was necessary, the champion did so with some lighter weights before going all in. He flaunted his brand-new knee sleeves to assist his legs during intense workouts. Between sets, he confessed how he built up his strength.

“I do think that that front squats and belt squats have been the biggest key to my leg strength.”

Another reason why Lunsford preferred front and belt squats was how they isolated the thigh muscles and didn’t work the muscles too much for stability. However, Lunsford made sure to stack his weights up high. This also led him to establish a PR.

“I tried to keep it that way for two reasons: one because I know I’m getting more out of it, and I don’t want to change the tempo.”

Finally, the group wrapped up with a few sets of belt squats and walking lunges. With weights in hand and gradually walking and lunging multiple steps, the intense exercise was appropriate for Lunsford to call it a day at the gym.

What was the ultimate arm workout for Derek Lunsford during his off-season?

Lunsford’s off-season arm workout is much more intense than his leg routine. With seven exercises in total, the icon works every muscle in his arm and shoulder. He sets his ideal rep range between 12 and 15 and performs around four sets each.

The Mr. Olympia champion revealed some unsaid rules that he followed in public gyms. One of them was how he made sure to do some warmup using light weights and less exertion to test the waters. He also followed this rule during his leg day, resulting in more efficient workouts.

The post Mr. Olympia 2023 Derek Lunsford Boasts of New PR on Intense Leg Workout at Gym appeared first on The SportsRush.

Being at the center of conversation in the bodybuilding world, Derek never misses a chance to engage with his fans through social media. He recently conducted an AMA session on Instagram with his fans. Among all the questions asked, there was one that stood out. “Who is your role model in bodybuilding?” A fan asked Lunsford.

The champion bodybuilder was excited upon reading this question and wasted no time in giving a response. He began by mentioning how several bodybuilders have inspired him over the years. Because of all of them, he has achieved what he has and is proud of being the current reigning Mr. Olympia. Though Derek knew multiple pro bodybuilders, one name stood above all.

“I can pretty well say that, and I’ve said it before. Ronnie Coleman is that one special individual. And not only was he arguably one of the, he was the greatest Mr. Olympia of all time.”

Since he started bodybuilding, Coleman has been an inspiration to Lunsford. He further mentions that he is inspired even more by Coleman for what he embodies as a human being. However, he pointed out clearly that, though Coleman is his role model, he is not looking to impersonate anyone else.

“I wanna be the best version of myself I can be. I’m not trying to imitate or be anyone else.”

Therefore, it was Ronnie Coleman who Derek looked up to for inspiration and followed his ethics. He even thanked the legend at the end of his video for leading the way for many, including himself.

The reigning Mr. Olympia has been working hard on himself daily to be where he is today. Recently, he unveiled his shoulder workout that can help fitness freaks build an incredible physique.

Derek Lunsford shares his shoulder workout routine

In a recent video, Derek gave his followers a sneak peek into his shoulder workout routine. The star finished 3–4 sets of each exercise while detailing the benefits for the shoulder and arms.

 

View this post on Instagram

 

A post shared by Derek Lunsford (@dereklunsford_)

He started the workout with four sets of dumbbell side laterals. He shares that the best way to get maximum effectiveness from this exercise is to push the shoulders down and away. This workout helps you gain more resistance and growth. Four sets of shoulder presses came next with slow movement and complete range.

Lunsford also completed front raises in a sitting-down position for decreased momentum, which offers more resistance when completed. The people’s champ ended the workout with rear delt flyes of 4 sets and a Smith machine press. The champion keeps continuing this routine, which helps him prepare for his upcoming championships.

The post Reigning Mr. Olympia Champion Derek Lunsford Reveals His Role Model in Bodybuilding appeared first on The SportsRush.

Despite not directly working towards the next championship, it was important to maintain the size of the arm. Lunsford walked his fans through a simple guide to working on his arms. Unlike usual days when he’d go to his regular gym, however, the icon revealed how he had been visiting local gyms to get his workout done these days.

The icon’s arm workout consists of 7 exercises, all ranging around four sets and 12-15 repetitions each:

• Seated Bicep Curls
• Preacher Curls
• Tricep Pushdowns
• Lying Tricep Extensions
• Dumbbell Curls
• Dumbbell Concentration Curls
• Seated Dips

Lunsford begins with four sets of seated bicep curls that act both as a warm-up and his first workout. He recommends performing all 12-15 repetitions in each set and wrapping up in an hour or so for maximum benefits. He then moves on to Preacher Curls. Here, the champion reveals how he never dives head first into his exercises when he works out at local gyms.

“I like to really test it out first. I try not to go, ‘okay well, I’ve done preacher curls before, let me just slap on what I know I can do.’ You don’t know because every machine’s different.”

The next two exercises focused on his triceps. With multiple sets of tricep pushdowns and lying tricep extensions, Lunsford aimed to get a good pump. One of his tricks to get optimum gains was switching between bicep and tricep exercises.

“Just switching it up man. You know you’re getting a lot of arm…like bicep-tricep activation, when you do any other upper body workouts. Whether it be shoulders, chest, back, whatever.”

After a couple of dumbbell curls, Lunsford finishes with full force, by wrapping up his workout with some concentration curls and seated dips. Four sets of these exercises were enough for the massive icon to get a good pump. Since his Olympia win, the champion has been focusing on his off-season prep to keep his crown for the next championship. Before his arm day at the gym, he even shared his shoulder day routine with fans.

Derek Lunsford reveals the secret sauce to his bowling ball shoulders

To get rounded out massive shoulders like the Mr. Olympia 2023 champion, he revealed a bunch of exercises that one could include in their routine. He kept his ideal set range of 3-4 with 12-15 repetitions each.

Amidst a wide variety of exercises, including shoulder presses, front raises, etc., Lunsford revealed the secret lay in the technique. He performed his dumbbell side laterals with slightly bent elbows and seated front raises with closely placed feet. These tips worked to make exercises more efficient, and fitness enthusiasts appreciated these tricks.

The post Mr. Olympia Winner Derek Lunsford Reveals His Off-Season Arm Workout for Gains appeared first on The SportsRush.

In a recent video, Lunsford takes bodybuilding enthusiasts on a journey through his go-to shoulder workout. With 3–4 sets per workout, the icon pumps it up while explaining the purpose and benefit of each exercise for the shoulder and arm.

He starts with four sets of dumbbell side laterals and performs 12–15 reps. Lunsford mentions how the trick to performing effective side laterals is to push the shoulders down and away. This exercise seemed to provide him with more resistance and, therefore, more growth.

“A lot of times, whenever I’m doing dumbbell side laterals, I will bend my elbows… But this just hits a little bit differently, when you really extend your arms down and push away rather than keeping the elbows bent.”

He moves to the Smith machine next for four sets of shoulder presses. Slow movements and complete range were the keys to achieving an efficient pump. The next exercise was front raises, which Lunsford performed seated due to the need for decreased momentum. This exercise consequently offers more resistance since the arms don’t use momentum as leverage to lift the dumbbells.

“If you notice, I’m bringing my feet closer together, so whether you’re standing or seated, by bringing your feet closer together, you’re going to use your abdominal muscles more.”

Lunsford then ends his workout with four sets of rear delt flyes and Smith machine press each. All this gave the bodybuilding icon an incredible pump to continue plowing through his prep for the next championship.

Last year’s Mr. Olympia saw many champions go head-to-head with such zeal that the winner was a tough choice to make. Popular coach Hany Rambod was responsible for this. With an A-list roster consisting of elites like Chris Bumstead, Derek Lunsford, Hadi Choopan, and some more senior members, the star trainer has gathered more accolades under his belt than his clients. Lunsford’s win last year was another feather in his cap.

Hany Rambod’s arsenal includes all-time winners like Derek Lunsford

With more than 20 years of experience, Rambod has seen champions like Phil Heath, Jay Cutler, and Chris Bumstead train under him to win titles. Known for his vast knowledge combined with physiology expertise, the popular coach is a celebrity in himself.

When he took Lunsford under his wing in 2021, the latter was still competing in the 212-Olympia before switching to the Men’s Open. The icon’s transformation has been a sight to see, and his recent win is a testament to their incredible teamwork.

The post Mr. Olympia 2023 Champion Derek Lunsford Unveils His Full Shoulder Workout for a Title-Winning Physique appeared first on The SportsRush.