When the world thinks of bodybuilding, the Mr. Olympia competition often stands out as the pinnacle of the sport. For decades, this event has crowned champions, witnessed intense rivalries, and showcased the most spectacular physiques on the planet. As the 2023 Olympia looms on the horizon, all eyes are on two formidable competitors: Hadi Choopan, the reigning Mr. Olympia, and Derek Lunsford, his formidable rival.
The Journey of Two Giants
Hadi Choopan: A Legacy in the Making Emerging from Iran, Hadi Choopan’s journey to the Olympia stage has been nothing short of remarkable. Transitioning from the 212 division, his ascension culminated in lifting the prestigious Mr. Olympia trophy in 2022. As an international athlete, Choopan’s challenges have been manifold – from visa issues to navigating training amidst geopolitical tensions. But none of that has deterred him from achieving his dreams. His tale is a testament to dedication and the drive to rise above adversity.
Derek Lunsford: America’s Proud Prodigy Derek Lunsford is no stranger to the limelight. As the former 212 Olympia champion, he has faced the best and emerged victorious. In 2022, he made the bold switch to the Men’s Open division and stood shoulder-to-shoulder with giants like Choopan, proving that he belongs at the top. Hailing from the USA, Lunsford represents the next generation of American bodybuilders aiming to reclaim the title.
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Mastermind Behind the Muscles: Hany Rambod
To understand the magnitude of the Choopan-Lunsford dynamic, one needs to look no further than their coach, Hany Rambod. Rambod, often referred to as the ‘Pro Creator,’ has a history of grooming champions. With his FST-7 training methodology, he’s shaped the careers of numerous Olympia winners. The same methods now prepare both Choopan and Lunsford, adding another layer of intrigue to their rivalry.
Rambod is not just a coach; he’s a strategist. In the bodybuilding world, where fractions of inches can make the difference, Rambod’s expertise in tailoring workouts to individual athlete needs is unparalleled. He once remarked,
“(We’re here) to be able to get not only an amazing workout in but to be able to assess where everyone’s at. Because this is going to be an absolute dog fight this year. Not just with our gentlemen here, my athletes; but everybody out there. Much, much respect! Everybody’s leveling up!”
Brothers in Iron: Beyond Rivalry
In a sport fueled by competition, camaraderie often takes a backseat. Yet, Lunsford and Choopan defy this norm. Despite their intense on-stage rivalry, offstage they share mutual respect and a deep bond, rooted in their shared passion.
Lunsford’s words capture this sentiment beautifully:
“As far as the competition is concerned, we’ll leave it for the day of the show. But all in all, we’re brothers in iron.”
He continued:
“I’m happy to train with him. You’ve got to respect the champion whether it’s him. Hopefully, I’ll walk away with the title this year. That’s my goal. He’s here to defend it. But at the end of the day, you’ve got to respect the champion.”
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Blueprint of Champions: The FST-7 Chest Workout
To truly grasp the commitment and dedication of these two bodybuilding titans, it’s essential to dissect their training session, piece by piece. Under the expert guidance of Hany Rambod, the FST-7 (Fascia Stretch Training 7) workout is a specialized regimen designed to stretch the fascia tissue, which surrounds our muscles, aiding in muscle growth, definition, and peak performance.
Machine Incline Chest Press
Incline movements, specifically targeting the upper chest or the clavicular head of the pectoralis major, are crucial. The additional engagement of the anterior deltoids and triceps makes this exercise a formidable upper body pushing workout. Both Choopan and Lunsford began their routine with the Panatta chest press machine, executing four comprehensive sets.
Machine Incline Power Press
Transitioning to power presses at an incline allowed the duo to emphasize the squeeze in their pectoral muscles, crucial for muscle definition and separation.
Machine Incline Flyes
Shift in focus, the pair worked on their flying movements, essential for muscle adduction strength and detail. While pressing exercises bolster pushing strength, flyes accentuate muscle detailing.
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Incline Dumbbell Press
While machines offer a structured workout, free weights, like dumbbells, engage a plethora of stabilizing muscles, building not just muscle mass but also functional strength. Choopan and Lunsford’s decision to incorporate this with a modified bench angle showcases their nuanced approach to training.
Machine Flat Chest Press
This is not your average chest press. Rambod’s equipment choice, featuring a niche at the bar’s center, allows a deeper range of motion, intensifying the stretch in the pectoral muscles during the eccentric phase of the lift.
Machine Decline Flyes
Targeting the often-neglected lower pecs, decline flyes are essential for a comprehensive chest workout, providing the chest with a well-rounded development.
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Dip Press Machine
Dips, though widely considered a tricep-dominant exercise, can be a powerhouse for chest development when executed with a forward lean. This variation emphasizes the pectoral muscles, which Rambod champions:
“Many of you don’t know; one of the most underrated exercises for the chest is dips. Many of you will use dips for triceps but you don’t acknowledge the fact that dips are great for your chest. What’s got to be different is you’ve got to lean forward. When you lean forward, you’re going to activate much more chest. If you’re upright, you’re going to activate your triceps. So don’t stop doing dips.”
Standing Cable Flyes
Concluding their session, the bodybuilders integrated standing cable flyes, maximizing pectoral muscle activation and sealing their routine with an exercise that not only induces a formidable pump but also underscores muscle detailing.
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The Training Blueprint
Here’s a tabulated overview for quick reference:
| Exercise | Sets | Reps |
|---|---|---|
| Machine Incline Chest Press | 4 | 8 to 15 |
| Incline Power Press Machine | 4 | 8 to 15 |
| Machine Incline Flyes | 4 | 8 to 15 |
| Incline Dumbbell Press | 4 | 8 to 15 |
| Machine Flat Chest Press | 4 | 8 to 15 |
| Machine Decline Flyes | 4 | 8 to 15 |
| Dip Press Machine | 4 | 12 to 15 |
| Standing Cable Flyes | 4 | 12 to 15 |
This comprehensive analysis offers a deep dive into their training, revealing the science, strategy, and sheer effort that goes into sculpting Olympia-worthy physiques. As the competition nears, it is this regimen, among other factors, that will play a pivotal role in determining the outcome.
Decoding the Training Styles
There’s more to the workout than just exercises, sets, and reps. The strategies differ based on individual strengths, weaknesses, and competition histories.
Rambod elucidates this with his analysis of the two athletes:
“There’s a major training style difference. Derek’s used to doing much less volume in general. Hadi is doing a ton of volume. So he goes in and does four, five sets. He’ll do like eight exercises because he’s just doing that. It’s like we’ve got to force him sometimes to cut back. So definitely different. What’s really better? It really depends on where your body’s at. Sometimes you evolve as you end up doing more shows.”
The Art of Training: Choopan vs. Lunsford
In any sporting discipline, the nuances in an athlete’s approach can be the difference between victory and defeat. Bodybuilding, with its combination of aesthetics and strength, is no different. As the spotlight turns towards Derek Lunsford and Hadi Choopan, both elite athletes aiming for the Mr. Olympia title, their training methodologies become all the more pivotal.
Lunsford’s Evolution in Training
Experts have long pointed out that the chest remains Lunsford’s Achilles’ heel in his otherwise impressive physique. In a world where every muscle’s definition can be the difference between first and second place, this can’t be overlooked. Lunsford’s initial approach leaned heavily towards intense workouts with less volume. However, a revelation came his way through Coach Rambod’s advice, resulting in a more refined technique. As Lunsford recalls:
“That connection is so much better this year. It’s crazy. Once you told me in the off-season to slow it down, back off the weight a little bit, slow it down and control it, I actually started connecting with the muscle then I started adding more weight. Now I feel really strong and connected with the muscle. So yeah, big difference.”
This change in approach hints at the broader point: bodybuilding isn’t just about lifting the heaviest weights but also about the connection between the mind and muscle, ensuring that each rep, each set, maximizes muscle engagement.
Choopan’s Volume-Intense Method
Hadi Choopan’s approach stands in stark contrast to Lunsford’s. The Iranian sensation is known for his high-volume workouts, a method that’s seen him move from strength to strength. Rambod elaborates:
“There’s a major training style difference. Derek’s used to doing much less volume in general. Hadi is doing a ton of volume. So he goes in and does four, five sets. He’ll do like eight exercises because he’s just doing that. It’s like we’ve got to force him sometimes to cut back. So definitely different. What’s really better? It really depends on where your body’s at. Sometimes you evolve as you end up doing more shows.”
Experience Matters
Choopan’s 40 shows to Lunsford’s 14 is not just a testament to Choopan’s vast experience but also a window into their distinct training journeys. With each show, an athlete learns more about their body, adapting and refining their training regimen. As Rambod insightfully points out:
“What it boils down to is as you mature, you’re gonna have to listen to your body and decide on what is working best for you.”
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In the end, as the stage of the 2023 Mr. Olympia draws closer, these training nuances will play a significant role in determining who walks away with the title.
A Coach’s Wisdom: Avoiding Common Pitfalls
Rambod, ever the teacher, also highlights common training mistakes. He pinpoints three key errors:
“Most athletes try to push too much with their shoulders. Make sure you pin those shoulders back, squeeze with your chest and that’s going to get maximum flexion in the chest. So it makes your chest bigger.”
“Weak triceps – if you have weak triceps, your triceps are always going to give out much faster than your chest. So therefore, you’re not going to get maximum growth.”
- “Making sure that you’re bringing the bar right across your chest or the dumbbells right across your chest.” If you go up a little too high, you’re going to hit too much shoulders. If you go down a little bit too low, you’re going to throw up the biomechanics. So make sure – right across that path.”
Speaking candidly about the misconceptions surrounding the exercise, Rambod states:
“One common mistake is that you guys tend to use the same positioning each and every time. Change up the position of the pulley. Go high, go midpoint, go low. When you do the low, bring it up. What you want to do is you want to create variation so that your chest does not get used to the same exercises week to week, chest workout to chest workout. When you give variation, you’ll get muscle.”
Dive into the full FST-7 workout video below, proudly presented by Evogen Nutrition’s official YouTube channel:
Overview
As the bodybuilding world awaits the 2023 Olympia, the stage is set for a historic showdown. The synergy of Choopan and Lunsford, guided by the legendary Rambod, ensures that the event will be a spectacle.
Emerging contenders like Nick Walker, Samson Dauda, and Andrew Jacked are also gearing up. But for now, all eyes remain on Choopan and Lunsford. Will Choopan successfully defend his title? Or will Lunsford’s dream manifest into reality? Only time will tell.
In the meantime, fans can catch a sneak peek into their preparations through the FST-7 workout video, courtesy of Evogen Nutrition’s official YouTube channel. The road to Olympia promises sweat, dedication, and breathtaking moments of unparalleled athletic prowess.
Featured Image @Hadi_Choopan, @DerekLunsford_ (Instagram & YouTube)
