Derek Lunsford, the runner-up at the 2022 Mr. Olympia, is on a fervent quest. Come November 2023 in Orlando, FL, he hopes to etch his name amongst the hallowed 18 titleholders of this prestigious competition. Lunsford’s accolades, which include clinching the NPC USA title in 2017 and triumphing in the 212 Olympia in 2021, underline his prowess and ambition.
Engaging Fans with a Peek into Training
Offering fans a transparent window into his intense preparation journey, Lunsford has been consistently updating them through various social media channels. A recent offering from his end is a meticulously documented shoulder workout video. Captured at Tampa’s esteemed MI40 Gym, this video, shared a mere 11 weeks ahead of the anticipated Olympia event, was released on his YouTube channel on August 21, 2023.
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Lunsford’s Prelude to the 2023 Mr. Olympia: An Intimate Glimpse into His Shoulder Regiment
Delving into the Lateral Raise
At the onset of his session, Derek Lunsford anchored his workout around machine lateral raises, with a keen emphasis on sculpting his side deltoids. His existing svelte physique made it palpable to discern each muscular movement as he maneuvered the machine’s handles. While the exact weight remained undisclosed, Lunsford’s seamless mastery and command over each repetition were unmistakable.
Intervals of Introspection: Lunsford’s Mid-Session Posing
Periodically, Lunsford transitioned from his lifts, striking poses that served as both a reflection and rehearsal. These interim poses were not mere affectations but deliberate pauses, enabling him to evaluate his form and brace for the exhaustive posing sequences slated for the Olympia stage. For the avid enthusiasts, Lunsford provided nuanced insights, shedding light on the intricacies of his current training phase.
“I like to train six days in a row, take the seventh day off,” he said. “Occasionally in the offseason, I’ll take two days rest but, pretty much between here and the Olympia, six days a week. Today’s day five. Shoulders today. Yesterday I did legs.”
Machine Mastery: Pushing Boundaries with Weight Stack
Lunsford’s dedication to precision was evident when the lens briefly captured the weight stack pin settled at 190 pounds (or 86.2 kilograms). By the third set, this was his chosen load, with each repetition executed flawlessly for a total of 12 reps. However, Lunsford wasn’t done pushing limits; he went on to conquer the machine’s maximum capacity, pinning the entire stack at 250 pounds (113.4 kilograms). His finale? A rigorous set culminating in failure, punctuated with partial reps, summing up to a commendable 15 repetitions. Five sets down, Lunsford then transitioned to the subsequent regimen.
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Standing Dumbbell Lateral Raise
Revisiting the lateral raise, Lunsford opted for the timeless method: standing dumbbell laterals. His routine, captured through five meticulous sets, brought to light his unwavering commitment. The third set, presented in full cinematic detail, witnessed him seamlessly accomplishing 12 reps. Yet, the fourth set was where Lunsford added a twist: he combined 12 full-range reps with subsequent partials. Bringing clarity to those curious about his weight choices, he exhibited the 33-kilogram dumbbells he wielded — a hefty 72.7 pounds, a testament to his formidable strength at this juncture in his training journey.
“Not my best ever, but it’s still over 70 pounds.”
Crafting Control: A Purposeful Step Back with Dumbbells
Following a series of power-packed sets, Lunsford gracefully transitioned to a back-off routine employing 28 kilograms (equivalent to 61.7 pounds). This intentional weight reduction signified his preference for precision and control, setting the stage for the next segment of his exercise repertoire.
Seated Smith Machine Overhead Presses
Moving away from lateral delt-centric routines, Lunsford shifted his attention to the anterior or front deltoids, choosing the seated overhead presses on the structured Smith machine. Lunsford’s methodology was clear: he assumed a moderately broad grip, allowing the bar to descend to approximately chin-level before initiating the upward thrust. Notably, he refrained from a complete lockout, ensuring that the deltoids remained under consistent tension. Accentuating this technique was his choice of elbow sleeves, offering both support and comfort.
Commencing with a 45-pound plate on each side, Lunsford steadily elevated the challenge, introducing a second 45-pound plate. His ambition didn’t plateau here; a 25-pound plate joined each side for the third set, with a spotter ensuring safety and lending a hand towards the set’s culmination. True to his beliefs in dynamic training, Lunsford discarded the 25-pounders for the subsequent two sets, aligning with his revered back-down set philosophy.
“I like to do back-off sets periodically in my training … you do a couple of warm-up sets, do a top set or two, and then that last set. Do one more set but back it down and try to get better control and get as many reps as you can … So instead of, ‘Well, I got 15 reps. Might not have been controlled, but I still got 15 reps, let me go heavier,’ Actually, let’s get better time under tension. Let’s get better control of the weight. Let’s get a few more reps that are clean. What is that gonna do? That’s going to stimulate the muscle more and prevent injury. Smarter.”
Front Raises
Diving into another facet of his shoulder routine, Lunsford opted for a nuanced isolation exercise: the front raises. However, this wasn’t a mere repetition of conventional techniques. For his initial three sets, he ensured his palms confronted each other. This orientation soon shifted in the subsequent three sets, with his palms decisively facing downward. While each set ranged from 10 to 12 repetitions, Lunsford emphasized efficiency by capping rest periods at a brisk 40 seconds. This brisk pacing was further accentuated as he opted to engage both shoulders concurrently, making every second count.
Reverse Pec-Deck
Shifting gears, Lunsford honed in on the rear deltoids, incorporating the reverse pec-deck. Demonstrating his meticulous approach to training, Lunsford gravitated toward the horizontal handles, settling for a palms-down grip. As the camera artfully transitioned to a side-view, viewers received a vivid visualization of the rear deltoids in action. Though not every set graced the screen, Lunsford confirmed that three sets encapsulated this segment.
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Rear Lateral Raise with Diverse Hand Positions
Persisting with his rear deltoid focus, Lunsford seamlessly integrated free weights into his regimen. Stationed on the edge of a bench, he employed dumbbells for a series of bent-over lateral raises. Yet, as with his prior exercises, innovation was key. Progressing from seated to standing, his torso’s inclination settled at a 45-degree angle. Mirroring the variation seen in the front raises, Lunsford was intentional about alternating hand positions for the rear delt exercises. With the reverse pec-deck featuring a downward palm orientation, the bent-over lateral raises saw his palms aligned inward. Lunsford was keen to underline the significance of these nuanced choices, shedding light on the intricacies that elevate his training.
“Switching up the hand positioning is going to help you target a little bit different portion of the delts.”
Cable Lateral Raise and Cable Upright Row
In his relentless pursuit of refining the side deltoids, Lunsford navigated to a seated cable row station. Here, harnessing dual cables, he unveiled a unique lateral raise adaptation. Eschewing a conventional stance, he reclined against the pad and, with marked precision, extended the cable handles outwards, replicating the essence of a standing lateral raise. This innovative approach constituted a singular set.
Transitioning swiftly, Lunsford’s session culminated with the day’s final exercise: the cable upright row. Remaining in the previously adopted reclined posture on the seated row bench, he executed three meticulous sets.
Emulating Lunsford’s Regimen: A Blueprint for Enthusiasts
For those eager to infuse their routines with Lunsford’s distinctive training ethos, the subsequent sample workout offers an ideal initiation.
- Machine Lateral Raise — 5 x 12-15
- Standing Dumbbell Lateral Raise — 5 x 12-15 (Final set with reduced weight)
- Seated Smith Machine Press — 5 x 10-12 (Final set with reduced weight)
- Front Raise — 6 x 10-12 (30-40 seconds rest, 3 sets palms-in/3 sets palms-down)
- Reverse Pec-Deck — 3 x 10-12 (Palms-down)
- Rear Lateral Raise — 3 x 10-12 (Palms-in)
- Cable Lateral Raise — 1 x 12
- Cable Upright Row — 3 x 10-12
The Pursuit of the Coveted Sandow Trophy: Lunsford’s Aim for Olympia Supremacy
Following a razor-thin margin that positioned Lunsford just behind the champion Hadi Choopan at the 2022 Mr. Olympia in Las Vegas, Derek Lunsford eyes a pivotal turnaround this November. Poised to ascend that singular step leading to the esteemed Sandow trophy, he is raring to claim the Olympia title.
Yet, the path is bristling with challenges. Lunsford must outperform not only Choopan but also confront fierce adversaries like Nick Walker and Samson Dauda. Furthermore, he’ll need to surpass former champions such as Brandon Curry, the 2019 Mr. Olympia titleholder, and Mamdouh “Big Ramy” Elssbiay, who held the mantle in 2020 and 2021. Should Lunsford triumph over these formidable opponents, he’ll etch a historic milestone: becoming the inaugural athlete to clinch Olympia victories in both the 212 and Men’s Open categories.
Personal Milestones: A New Chapter in Lunsford’s Life
Amidst the whirlwind of competitive ambitions, Lunsford embraces a profound personal transition. Recently, he shared heartening news: he and his wife are anticipating the arrival of their first child, marking an exhilarating chapter both on the stage and in the domestic sphere.
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Overview
Derek Lunsford, prepping for the 2023 Mr. Olympia, meticulously blends traditional and innovative shoulder exercises. After a close miss in 2022, he aims to clinch the title across two categories. Offstage, he celebrates the upcoming birth of his first child.
Featured Image @Derek Lunsford (YouTube & Instagram)