The 2022 Mr. Olympia runner-up, Derek Lunsford, could be on his way to the Mr. Olympia title. He is a former 212 division champion (winning the title in 2021) and is eight-time Mr. Olympia Ronnie Coleman‘s pick to hoist the Sandow trophy overhead at the 2023 Olympia in November.
During his off-season, Lunsford has followed FST-7 back training under the guidance of Hany Rambod and reigning Classic Physique Olympia champion Chris Bumstead. On June 8, 2023, Lunsford published a video on his YouTube channel reviewing his entire back workout during what he calls “Phase Two” of his off-season. The full video can be seen below:
Lunsford believes he’s the biggest he’s ever been — 260 pounds in the mornings. With five months left before the 2023 Olympia at the time of the above video’s publication, “Phase Two” includes getting back into stage shape.
Derek Lunsford’s Back Workout
Here’s a breakdown of Lunsford’s back workout:
- Lat Pulldowns
- Barbell Rows
- Machine Seated Unilateral Rows
- Machine Chest-Supported Rows
- Straight-Arm Cable Pushdowns (rope attachment)
- Decline Weighted Crunches
- Incline Leg Raises
Lat Pulldowns
Lunsford opened with lat pulldowns with a MAG (Maximum Advantage Grip). The MAG positions the palms to face each other as if performing a pull-up with parallel bars.
This neutral grip helps his mind-muscle connection to keep the tension on the lats. He keeps his reps fluid and controlled, hitting double-digit reps — plenty of volume for a back pump.
Barbell Rows
Lunsford likes a combination of cable, machine, and compound free-weight exercises. Due to his size, his supinated grip is lacking. While he’d like to use a reverse grip, he settles for an overhand grip and focuses on volume rather than load.
Unilateral Row & Chest-Supported Row
Lunsford performs his seated single-arm horizontal rows unilaterally to fix imbalances between his lats. This exercise isolates the lower lat, as Lunsford can drive his arm back with his elbow as low as possible.
View this post on Instagram
The chest-supported horizontal row as a follow-up ensured Lunsford achieved a good stretch at the end of each eccentric. He rounded his back at the bottom of each rep before driving backward with a squeeze in his middle back.
Straight-Arm Cable Pushdowns
Without rest, Lunsford attacked straight-arm cable pulldowns with a rope attachment. The focus remained on a deep stretch at the top before contracting at the bottom of each rep.
Lunsford trained different parts of his back by adjusting his torso throughout the exercise. The angle he bent over altered his line of pull and enabled tension on different areas of his lats.
Abs
Lunsford ended his workout with ab work comprised of weighted decline crunches for his lower abs and a leg raise variation at an incline. He feels too many ab exercises are unnecessary because they are trained during every other movement for stabilization.
View this post on Instagram
When Lunsford’s abs fatigue during his abdominal training, he finds the hip flexors take over. He is vigilant in maintaining tension in his abdominals when training his core.
Derek Lunsford’s Progression and Philosophy
Lunsford’s training biases mind-muscle connection, range of motion, and flexibility. He doesn’t compromise any of those things with excessively heavy loads. His strict form and controlled reps stimulate his muscles without upending his recovery.
“I can’t control what anybody else is doing,” Lunsford says. “I already know Hadi Choopan, Nick Walker, Samson Dauda, Brandon Curry, Ramy [Mamdouh Elssbiay], Andrew Jacked…are getting after it every single day. That gives me [the] motivation [to] hold me accountable.”
Featured image: @dereklunsford_ on Instagram
