2021 212 Olympia champion Derek Lunsford has a coaching program, UC-Fit, where he helps bodybuilders with contest prep and body transformations. However, the 2022 Mr. Olympia runner-up has a coach of his own aiming to help him win the 2023 Mr. Olympia crown — a feat eight-time Mr. Olympia Ronnie Coleman believes is imminent.
The Tampa-based Lunsford is coached by Evogen Nutrition founder Hany Rambod. On May 15, 2023, Lunsford published a video on his YouTube channel revealing how Rambod approaches Lunsford’s chest training. Check it out below:
Hany Rambod’s Chest Workout for Derek Lunsford
Below is a walkthrough and breakdown of the chest workout Rambod and Lunsford performed:
- Hammer Machine Press: 5 x 9-11
- Incline Dumbbell Chest Flies: 3 x 10-12
- Incline Hammer Press: 2 x 8-10
- Decline Cable Flies: 4 x 8-12
Hammer Machine Press
Rambold started Lunsford with a compound movement, following pyramid training — increasing the weight with each working set. Rambod ensures Lunsford moves through his range of motion and achieves peak contraction at the lockout of the movement.
This first hammer press exercise biases the mid-portion of the pecs. It isn’t a ton of volume for Lunsford, but the five sets in the nine to 11 rep range take him to near-failure.
Incline Dumbbell Chest Flies
To train the upper chest in its fully lengthened position, dumbbell flyes on an incline weight bench is the exercise of choice. Rambod remarked that it’s a newer exercise in Lunsford’s repertoire, so ensuring Lunsford trains with correct form is essential.
Lunsford achieves a full stretch at the bottom of each rep before driving the elbows together to shorten the pecs at peak contraction.
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Incline Hammer Press
The duo moved back to the hammer press machine for two more sets with more incline to bias the upper pecs. This fatigues Lunsford’s pectoralis major before heading to the final movement.
Reaching mechanical failure — when form breaks down — is helpful for Lunsford’s hypertrophy goals during the 2023 off-season. Since he nails recovery with a litany of supplements, gets quality rest, and follows a specific training split, Lunsford can train with higher intensity throughout the week.
Decline Cable Flies
For the last movement, Rambod had Lunsford increase the weight but decrease the rep count. Lunsford added cable tricep pushdowns and pullovers to addendum the workout. Rambod’s reasoning for Lunsford’s training methodology is deliberate.
With this next [four-week] training cycle, [we’re] bringing down the volume and upping the weight to [prep for] higher volume with higher weight.
Lunsford is typically asking for feedback and requesting the best efforts of clients of the UC-Fit team. However, when Rambod entered the gym, Lunsford acquiesces to the recommendations of the most decorated Olympia coach in the game.
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[Related: 16 Weeks Out from Competition — Bodybuilder Keone Pearson’s Full Day of Eating]
What’s Next for Derek Lunsford?
Lunsford celebrated his birthday by guest posing at the NFC and IPBB Pro Pittsburgh Championships. While still in the midst of his off-season training, the gust posing is a preview of what’s to come at the 2023 Mr. Olympia contest on Nov. 2-5, 2023.
Featured image: @dereklunsford_ on Instagram