As a rising star in the world of professional bodybuilding, Derek Lunsford knows the importance of learning from the best. That’s why he took some time out of his busy training schedule to visit Ronnie Coleman, one of the greatest bodybuilders of all time.
Despite his impressive progress over the years, Lunsford faced a new challenge when his physique outgrew the 212 division, leading to concerns about his ability to make weight for competitions. Fortunately, he received a special invitation to compete in the Men’s Open division at the 2022 Olympia, where he earned a runner-up finish and cemented his status as a top contender.
Lunsford’s visit with Coleman was likely an invaluable opportunity to learn from one of the sport’s all-time greats. With his sights set on the ultimate bodybuilding goal of winning the Mr. Olympia title, Lunsford knows that every bit of knowledge and experience can make a difference in his journey to the top.
Derek Lunsford’s Rise to the Top of Professional Bodybuilding Body
Derek Lunsford is a name to watch in the world of professional bodybuilding. Over the years, he has made impressive progress in the sport, culminating in his win as the 212 Olympia champion in 2021.
However, Lunsford faced a new challenge when his physique outgrew the division, leading to concerns about his ability to make weight for competitions. Fortunately, he received a special invitation to compete in the Men’s Open division at the 2022 Olympia, where he earned a runner-up finish and cemented his status as a top contender.
Experts believe that Lunsford could be a serious contender for the Mr. Olympia title in 2023 with further development of his pecs and quads. His training and diet are now focused on achieving this goal, and he knows the importance of learning from the best, as evidenced by his visit with Ronnie Coleman, one of the sport’s all-time greats.
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Derek Lunsford Learns from Legend Ronnie Coleman in Intense Gym Session Body
Derek Lunsford, the rising star in the world of professional bodybuilding, had the incredible opportunity to spend a full day with Ronnie Coleman, one of the greatest bodybuilders of all time. Coleman’s contribution to the sport of competitive bodybuilding is unparalleled, with a record eight Mr. Olympia titles to his name.
During their time together, Lunsford and Coleman enjoyed exploring the town and sharing some great food. However, the highlight of their day was undoubtedly their intense gym session together.
Coleman, famous for his incredibly heavy lifting, put Lunsford through his paces as they focused on back and biceps. The two worked hard to push themselves to their limits, and Lunsford undoubtedly gained invaluable knowledge and experience from training alongside one of the sport’s all-time greats.
For Lunsford, spending time with Coleman was an honor and an opportunity to learn from one of the best. And with his sights set on the ultimate goal of winning the Mr. Olympia title, every bit of knowledge and experience gained from sessions like this could make all the difference in his journey to the top.
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Breaking Down Derek Lunsford and Ronnie Coleman’s Back and Biceps Workout for Maximum
Results : Back Workout
Barbell Deadlift
At the start of their rigorous back and biceps workout routine, Derek Lunsford and Ronnie Coleman wasted no time in getting down to business with the ultimate strength-building exercise: seated cable rows. With a few sets under his belt, Lunsford took a break to chat with Coleman about the inherent risks of training with heavy weights. “Do you ever think about the potential for a major injury?” Lunsford asked, as they discussed the importance of proper form and technique. The two bodybuilding legends shared their insights and experiences, underscoring the critical role of safety in their intense training regimens.
Seated Cable Rows
Following their warm-up, Ronnie Coleman and Derek Lunsford tackled the seated cable rows, a challenging horizontal pulling movement that targets the latissimus dorsi, traps, rhomboids, and spinal erector muscles in the back. However, this exercise also engages almost all of the back muscles, resulting in overall back development. With determined fervor, the two fitness experts pushed themselves through several heavy sets, progressively increasing the weight to achieve maximum intensity. Despite the grueling workout, Coleman remained his usual upbeat self, exuding enthusiasm and positivity throughout the session. By incorporating the seated cable rows into their back and biceps routine, the two bodybuilding icons demonstrated the power of disciplined training and dedication to fitness.
“Next up and coming Mr. Olympia is right here… The future is here. You got the man in the house,” a charged Ronnie said to motivate Lunsford as the workout went into the next gear.
Wide Grip Lat Pulldown
On a day that seemed tailor-made for progress, Ronnie Coleman and Derek Lunsford dove into their back and biceps workout regimen with fierce determination, beginning with the wide grip lat pulldown. This compound exercise primarily targets the latissimus dorsi, the muscle group responsible for the coveted broad back that tapers down to a narrow waist. The two fitness experts executed the movement with precision, fully engaging the targeted muscles and pushing themselves to new heights of intensity. With each repetition, they honed their technique, embodying the spirit of discipline and perseverance that has propelled them to the pinnacle of the bodybuilding world.
With the wide grip lat pulldown conquered, Ronnie Coleman and Derek Lunsford moved on to the behind-the-neck lat pulldown, a variation that requires greater control and engagement of the upper body. Lunsford, always eager to share his expertise, explained the importance of swaying the upper body slightly during the exercise, which activates additional back muscles and contributes to overall back development. Lunsford said:
“Even if it looks like we’re swaying a little bit, you’ve really gotta make sure that you’re staying engaged with the muscle and keeping that constant tension.”
“So that’s what I like about cables in general but especially this exercise, when you’re actually moving your upper body like this – a lot of times you’re not moving – but this time you’re actually moving the entire torso. So it’s a little bit more technique exercise.”
Ronnie agreed Lunsford’s thoughts and said:
“Muscle contraction – squeezing it. Squeezing that muscle, bringing it out. Forcing it out actually.”
Following a few more sets of behind-the-neck lat pulldowns, the bodybuilder duo wrapped up the back exercises and moved on to the biceps workout.
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Biceps Workout
Dumbbell Preacher Curls
To achieve optimal bicep hypertrophy, many weightlifters turn to preacher curls, an isolation exercise considered by some to be the most effective of its kind. During the exercise, the triceps are firmly pressed against the pad while the shoulder is tucked against the pad’s edge, allowing the biceps to perform the movement without assistance from other muscles. As a result, the exercise primarily works the biceps brachii and brachialis muscles, leading to increased muscle growth and development.
To begin their biceps workout, Ronnie Coleman and Derek Lunsford chose to perform preacher curls, starting with several lighter sets to warm up before increasing the weight for their working sets. After completing several rounds of the exercise, they moved on to the next exercise in their routine.
Seated Dumbbell Hammer Curls
To finish off their back and biceps workout, Ronnie and Lunsford opted for dumbbell hammer curls. This exercise primarily targets the brachialis and brachioradialis muscles in the arms. They performed several sets of the movement with challenging weights before finally concluding their training session at the gym.
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The Complete Back and Biceps Workout: Ronnie Coleman and Derek Lunsford’s Training Session
Back Workout
- Barbell Deadlift
- Seated Cable Rows
- Wide Grip Lat Pulldown
Biceps Workout
- Dumbbell Preacher Curls
- Seated Dumbbell Hammer Curls
You can watch the full workout video below, courtesy of Derek Lunsford’s personal YouTube channel:
Bodybuilding Legends Derek Lunsford and Ronnie Coleman Team Up for an Epic Training Session at Coleman’s Signature Series Office Gym
Renowned bodybuilders Derek Lunsford and Ronnie Coleman recently completed a workout session at the latter’s Signature Series office gym. During their training, Lunsford expressed his satisfaction, saying,
“What a day man! That was a lot of fun. It just felt like we all clicked right away. Just everybody here and especially me and Ronnie hanging out and having a good time, man!”
Lunsford and Coleman, who come from two different eras of bodybuilding, represent top-tier talents in the sport. It’s heartening to see them come together and motivate others. Their collaboration during the workout was a sight to behold, and one can only hope that they will continue to work together in the future.
Featured Image @ ronniecoleman8 (Instagram)
Derek Lunsford Ronnie Coleman Trains -Featured Image @DerekLunsford (Youtube)
