Olympia Champions Unite — Chris Bumstead and Derek Lunsford Tackle FST-7 Back Training

FST-7 training offers lifters more muscle growth with fewer movements.

The reigning four-time consecutive Classic Physique Olympia champ Chris Bumstead and 2022 Mr. Olympia runner-up Derek Lunsford recently performed a back workout together alongside their trainer Hany Rambod and his FST-7 training methodology.

Rather than only lifting heavy weights, FST-7 training aims to lengthen the fascia — which conceals muscle, bones, tendons, and ligaments — to stretch the muscles for a greater range of motion. The additional time under tension allows for more muscle growth. Watch Bumstead and Lunsford’s workout below, courtesy of Bumstead’s YouTube channel, followed by a breakdown of the workout:

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Bumstead and Lunsford’s FST-7 Back Training 

Here’s a breakdown of the four back exercises the bodybuilding duo completed:

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Hammer Strength Machine Reverse Grip Lat Pulldown 

Rambod believes it’s essential to keep the chest high and the scapula and elbows retracted when performing lat pulldowns to build more depth in the back.  The machine keeps the torso upright to prevent the swaying prone to cable machines.

The lats pull the weight, with a biasing of the biceps with the reverse grip (palms facing up). On the last couple of reps, Rambod had Bumstead and Lunsford pause at the end of the pull for a few seconds

T-Bar Row & Cable Seated Row 

The T-bar row with a V-bar attachment was the second movement. It targets the teres major, trapezius, and erector spinae muscles in the back. The bodybuilding champs used their legs to lift the weight into the starting position. This protects their lower back.


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The cable seated row is another close-grip horizontal pulling exercise. Bumstead and Lunsford moved their torso forward when lowering the weight before pulling the load to help cue their back activation.  The close and neutral grip — palms facing each other — biased their biceps and mid-back.

Incline Dumbbell Row

The incline dumbbell rows with the dumbbells perpendicular to the ground and a pronated grip targeted the latissimus dorsi and posterior deltoids from different angles. The bench stabilized them, not allowing any momentum. The incline allowed for more range of motion than a flat bench as the elbows can move farther back.

With the off-season well underway for these elite Olympia contenders, Bumstead and Lunsford have plenty of time to pack on even more muscle. Both shared their off-season meal plan in April. Busmtead seeks his fifth consecutive Olympia win, and Lunsford intends to clinch his first Men’s Open Olympia title from reigning champion Hadi Choopan. The 2023 Olympia is scheduled for Nov. 2-5 in Orlando, FL. 

Featured image: @cbum on Instagram