Derek Lunsford and aspiring bodybuilder Tristyn Lee collaborated on an intense shoulder workout, offering Lee valuable insights as he eyes his competitive debut in 2024. Training with the reigning Mr. Olympia provides a unique learning opportunity for Lee’s burgeoning bodybuilding journey.
Lunsford, the first-ever two-division Olympia champion, initially dominated the 212 division, securing the Olympia title in 2021. However, his physique’s evolution led him to transition to the Men’s Open division. At the 2022 Olympia, his debut in this category resulted in a notable runner-up finish behind Hadi Choopan, challenging conventional expectations in the ‘big boy’ division.
Lunsford’s strategic focus on aesthetics, proportions, and conditioning, rather than sheer size, reshaped the Men’s Open division’s dynamics. Overcoming industry expectations, he clinched victory at the 2023 Olympia, solidifying his unprecedented status.
Taking heed of expert suggestions, Lunsford’s emphasis on fuller quads and pecs played a pivotal role in defeating Hadi Choopan at the 2023 Olympia. This triumph not only secured Lunsford’s victory but also established him as a trailblazer in the realm of bodybuilding.
View this post on Instagram
Furthermore, the recent joint workout with Tristyn Lee exemplifies the mentorship inherent in professional bodybuilding. It offers valuable insights into the challenges faced by emerging talents as they navigate the intricacies of this highly competitive realm. This collaborative effort not only showcased Lunsford’s commitment to his own growth but also highlighted his role in guiding and shaping the next generation of bodybuilding enthusiasts.
Derek Lunsford Guides Tristyn Lee Through Rigorous Shoulder Workout
Derek Lunsford recently joined forces with fitness influencer Tristyn Lee, embarking on an intense shoulder workout that aimed to impart knowledge to Lee as he prepares for his competitive bodybuilding debut in 2024.
Seated Machine Lateral Raises
In the initial phase of their workout, Lunsford, leveraging his extensive experience, led the duo through Seated Machine Lateral Raises. This exercise strategically targeted the medial deltoids, offering a dual benefit of engaging the intended muscle group and preparing the rotator cuffs for subsequent challenges. Lunsford’s reflective pause during a rest period provided insight into his mindset, acknowledging the need for a balanced approach:
“I’m not trying to go like real crazy right now. I’m trying to get it in my head, ‘Hey, stop a little shy. Back it off just a little…’ Because, I mean, I love to come in here and smash! I hate rest days, I hate 80 percent workouts. I’m like, ‘No! We’re going to smash it every day!’”
View this post on Instagram
This moment underscored Lunsford’s cognizance of the importance of pacing to prevent burnout.
Lying Cable Lateral Raises
Transitioning seamlessly, the duo advanced to Lying Cable Lateral Raises, targeting lateral deltoid development. This dynamic routine exemplified their commitment to a comprehensive shoulder workout. Lunsford, despite his inclination to push hard, recognized the significance of moderation, emphasizing the need for a sustainable approach. The workout, meticulously executed by Lunsford and Lee, showcased the blend of experience and youthful vigor, creating a synergy that fueled their pursuit of optimal results.
Dumbbell Shoulder Press
In their workout, Derek Lunsford and Tristyn Lee focused on Dumbbell Shoulder Press to isolate shoulder muscles. Sitting to minimize core engagement, they fine-tuned their approach.
During the session, Tristyn asked Derek about elbow sleeves as they increased weight. Initially skeptical, Derek now finds them helpful on shoulder and chest workout days. This adjustment showcases their adaptive training for improved performance.
He shared, “These elbow sleeves saved me; especially on shoulder day and chest day. My elbows would get sensitive. You can hear them popping and cracking sometimes. So when I started using the elbow sleeves, I was able to go heavier in my lifts…”
Derek clarified that elbow sleeves don’t make the workout easier; they just reduce joint pain.
After completing challenging sets, they smoothly moved on to another way of doing shoulder presses, maintaining the purposeful rhythm of their workout.
Smith Machine Seated Shoulder Press
Persistently prioritizing anterior deltoid development, Lunsford seamlessly transitioned into the Smith machine variation of shoulder presses. In collaboration with Tristyn Lee, they executed exceptional sets, thereby laying the essential groundwork for subsequent exercises. Consequently, their partnership proved instrumental in achieving optimal workout outcomes.
View this post on Instagram
Seated Dumbbell Front Raises
Moving on to seated dumbbell front raises, Lunsford directed Lee through two sets with a neutral grip and two sets with an overhand/pronated grip. Despite seated variations minimizing core engagement, Lunsford elucidated a technique to activate the core, stating:
“Even doing it seated here, when you bring your feet in closer like this (placed in front, perpendicular to the upper body), it takes the base, the foundation out from under you. So you’re having to stabilize your core. So I’m getting abdominal work right now!”
Heavy Sets of Dumbbell Front Raises
Transitioning smoothly, the duo ventured into heavy sets of dumbbell front raises, emphasizing slow and controlled reps for optimal impact. This strategic approach targeted both strength development and muscular endurance.
Reverse Pec Dec Flyes
The joint training session concluded with targeted sets of reverse pec deck flyes, honing in on the posterior deltoids. While Lunsford typically pairs posterior delt movements with back exercises, he deviated by including it in the shoulder day routine. A few sets later, the comprehensive shoulder workout reached its conclusion.
View this post on Instagram
Overall Workout (Derek lunsford & Tristyn Lee)
| Exercise | Sets and Reps | Additional Instructions |
|---|---|---|
| Seated Machine Lateral Raises | 2 warm-up sets of 15 to 20 reps | |
| 2 working sets of 15 to 20 reps | Rest as much as necessary. | |
| Lying Cable Lateral Raises | 3 working sets of 12 to 15 reps | Finish with forced reps and rest as much as necessary. |
| Seated Dumbbell Shoulder Press | 2 working sets of 8 to 10 reps | Use a spotter for forced reps and rest as much as necessary. |
| Smith Machine Seated Shoulder Press | 2 working sets of 8 to 10 reps | Use a spotter for forced reps and rest as much as necessary. |
| Seated Dumbbell Front Raises | 4 sets of 12 to 15 reps | 2 sets with a neutral grip, 2 sets with an overhand/pronated grip. |
| Reverse Pec Deck Flyes | (No specific details provided) | (Continuation from the previous session) |
This table format provides a clear and organized breakdown of the exercises, sets, reps, and any additional instructions for the comprehensive shoulder workout.
Derek Lunsford’s Spiritual Journey in Bodybuilding
In a revealing interview, double champ Derek Lunsford opens up about his faith and spiritual path, attributing all his achievements to a higher power. On the public stage, Lunsford consistently praises God, showcasing an unwavering commitment to his spiritual beliefs. Additionally, Tristyn Lee admires Lunsford’s openness about faith, acknowledging the rarity in the bodybuilding world.
Approaching bodybuilding initially for personal goals and ego satisfaction, Lunsford confesses that, deep within, he senses a purpose beyond self-fulfillment and achievements. Despite his early motivations, a profound shift occurred in his perspective.
This candid insight into Lunsford’s spiritual reflections adds a unique layer to his journey. Consequently, it showcases a deeper connection guiding his pursuits in the competitive realm. Moreover, it provides a glimpse into the multifaceted nature of his motivations and beliefs, offering a refreshing perspective in a field often dominated by physical prowess and competition.
“There’s a lot of great things that come with bodybuilding like shaping and sculpting your physique which is awesome! You get to build the physique that you want to build. Mr. Olympia and the IFBB Pro League have provided an amazing life for me and my family. But at the end of the day, the true purpose that comes behind the calling is to honor and glorify my lord and savior Jesus Christ. I want to make his story known. I want to talk about Jesus, man! Like how he’s changed my life and why God is such a good God, man!”
Derek Lunsford opened up about his mental struggles, revealing a battle with severe depression that led him to consider quitting bodybuilding. At 30, he hit rock bottom, but surrendering to God became his turning point. This pivotal moment not only pulled him back but also served as a catalyst for reclaiming control and steering his life towards a more positive trajectory.
“Tharally three years ago, bro! Three years ago, I didn’t want to be here anymore and now it’s like making history, Mr. Olympia…”
View the complete workout video on Tristyn Lee’s personal YouTube channel below:
Overview
Derek Lunsford and Tristyn Lee collaborated on a joint shoulder workout, prominently featured on Tristyn Lee’s YouTube channel. This session not only offers a unique mentorship opportunity for Lee, who is gearing up for his 2024 bodybuilding debut, but it also serves as a platform to showcase Lunsford’s strategic approach. Emphasizing pacing and moderation, the workout challenges conventional norms in the Men’s Open division. The routine, encompassing exercises like Seated Machine Lateral Raises and Lying Cable Lateral Raises, illustrates a seamless blend of experience and vigor. Beyond the physical aspects, the session delves into Lunsford’s spiritual journey and mental resilience, adding profound depth to his narrative. This collaborative video not only provides a glimpse into the physical demands of bodybuilding but also sheds light on the mental and spiritual facets that shape Lunsford’s remarkable story, setting him apart in the bodybuilding realm.
Featured Image @Dereklunsford_ (Youtube & Instagram)
