Elite pro bodybuilders often prioritize heavy free-weight exercises, such as deadlifts, barbell bent-over rows, and bench presses, to maximize muscle growth and strength during the off-season. However, training often evolves strategically during a cut, with a notable shift towards machine-based exercises.
The fixed line of pull on a machine allows targeted training, which can help better isolate a muscle and minimize injury risk. A 2023 study found no differences in strength and muscle gains between free weight and machine exercises. (1)
On July 11, 2024, reigning Mr. Olympia Derek Lunsford published a video on his YouTube channel showcasing a machine-based back workout as he begins his prep to defend his title at the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV.
Derek Lunsford’s Back Workout
Here is a summary of the high-volume training session:
- Straight-Arm Lat Pulldown
- Machine Low Row
- Machine Row
- Chest-Supported T-Bar Row
- Single-Arm Lat Pulldown
- Rack Pulls
- Seated Cable Rows
Check out the video below:
[Related: Why 4X Mr. Olympia Jay Cutler’s Shoulder Training Prioritizes Joint Health at Age 50]
Straight-Arm Lat Pulldown
Lunsford opens with an isolation exercise to pre-exhaust the lats, which can help maximize targeted stimulation during subsequent compound movements without needing excessively heavy weights. (2)
Lunsford maintains a 70-degree torso angle and slight elbow flexion throughout the exercise. Emphasizing full range of motion (ROM), Lunsford brings the bar slightly above shoulder level for a deep lat stretch before pulling it to the hips.
Machine Low Row
Lunsford transitions to chest-supported unilateral machine low rows to bias the lower lats. He grabs the handle with a supinated grip and lifts his chest off the pad during the concentric for peak contraction. Lunsford fully extends the elbows in the bottom position.
On the final set, Lunsford increases his distance from the machine’s chest pad, extending his ROM and achieving a deeper stretch with each rep. Well-developed lower lats create separation between the upper back and erector spinae, making the waist appear smaller and accentuating the coveted X-frame aesthetic.
Machine Row & Chest-Supported T-Bar Row
Lunsford uses chest-supported T-bar rows to target his upper and mid-back while limiting stabilizer and core activation. He grabs the handles with an overhand grip and drives his elbows behind the midline.
The 31-year-old Lunsford initiates each rep with scapular retraction and depression, followed by full scapular protraction at the bottom of his ROM.
Single-Arm Lat Pulldown
Lunsford employs tempo reps, utilizing controlled three-second eccentrics, followed by a one-second pause at full extension and another one-second on the concentric.
Rack Pulls
Rack pulls are the only free-weight exercise in Lunsford’s workout. The restricted ROM biases the lats and traps, adding density and thickness to the upper back while minimizing lower back strain.
On the top set, Lunsford hit 10 reps with 405 pounds. He prioritized slow, controlled reps and avoided bouncing the bar off the safety pins to keep the tension on the target muscles, optimizing hypertrophy.
Seated Cable Rows
Lunsford kept his torso upright during concentrics and leaned forward slightly during negatives. He used lifting straps to eliminate his grip strength as a limiting factor and deepen his mind-muscle connection.
The Way Forward
Lunsford is set to defend his title at the 2024 Olympia, where he will face a stacked lineup comprising former Mr. Olympia champs Hadi Choopan and Brandon Curry and top contenders like Nick Walker and Samson Dauda.
References
- Haugen, M. E., Vårvik, F. T., Larsen, S., Haugen, A. S., van den Tillaar, R., & Bjørnsen, T. (2023). Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis. BMC sports science, medicine & rehabilitation, 15(1), 103. https://doi.org/10.1186/s13102-023-00713-4
- Trindade TB, Prestes J, Neto LO, et al. Effects of Pre-exhaustion Versus Traditional Resistance Training on Training Volume, Maximal Strength, and Quadriceps Hypertrophy. Front Physiol. 2019;10:1424. Published 2019 Nov 19. doi:10.3389/fphys.2019.01424
Featured image: @dereklunsford_ on Instagram
