Men’s Open bodybuilder Derek Lunsford is amidst his prep for the 2023 Mr. Olympia contest on Nov. 2-5, 2023, in Orlando, FL. To help Lunsford improve his chest granularity, his coach, Hany Rambod, is training him with slow contractions and other tricks to add separation to Lunsford’s muscle fibers.
Lunsford hopes his efforts alongside Rambod will reel in the Sandow trophy after debuting at the 2022 Mr. Olympia with a runner-up finish. On Aug. 25, 2023, Evogen Nutrition (Rambod’s supplement company) published a video on its YouTube channel revealing how Rambod trains Lunsford to add graininess to the chest. Watch the training breakdown below:
Hany Rambod’s Grainy Chest Tips
Rambod starts by commenting on how Lunsford has allowed himself to develop his chest for Mr. Olympia a whole year in advance. Instead of dieting down his physique all the time, Derek Lunsford has done nothing but grow his chest. “You’re gonna be able to create that graininess the longer that muscle is on your physique,” Rambod says.
With 13 weeks to go, Rambod wants to assess where Lunsford is strength-wise compared to where he needs to be. This makes Rambod’s workout for Lunsford not as intense but more like an assessment. However, he says that time under tension, mind-muscle connection, and maximum flexion are the keys to a grainy chest. Otherwise, that fullness in the chest disappears as Lunsford begins to diet.
Hany Rambod’s Chest Workout for Lunsford
Here is the workout Rambod has Lunsford perform for the 2023 Olympia:
- Incline Dumbbell Bench Press: Six sets x 10-12 reps
- Incline Dumbbell Flyes: Four sets x 10-12 reps
- Machine Flyes: Four sets x 10-15 reps
- Cable Flyes: Four sets x 10-15 reps
According to Rambod, back-to-back flye exercises provide “better contractions in slightly different ranges of motion.” The change in biomechanics allows Lunsford to train the chest from multiple angles without going to failure. Stimulation is the goal, and training different angles through a full range of motion is the key.
Rambod programmed Lunsford to perform impromptu supersets, pairing flyes with pressing movements. The last exercise featured a hold at the bottom of the flye, increasing the time under tension in the fully lengthened position.
Derek Lunsford’s 10-Week Physique Update
In another video, Lunsford shows his chest workout and gives an update on his development as he slowly gets to Mr. Olympia. Here is the total workout video:
Overall, his mindset is in a good place, and he’s grateful for his life and training and for Rambod helping him get closer to his goals. During the workout, he’s back to crushing heavy incline dumbbell presses, followed by more flyes in different ranges of motion. (This time, he goes from low to high on the cable machine to hit another part of his pecs.) He also does flat machine bench press, hammer press, and pec deck machine to round out his pectorals.
Lunsford performed warm-up sets initially but quickly transitioned to working sets. The general prescription was three working sets of eight to 12 reps, though he aimed for the higher end of that rep range. Lunsford hit abs in the workout via decline crunches and leg lifts to finish the two-hour training session.
Looking Ahead to November
In summary, Lunsford trained upper, middle, and lower chest, performed cardio, and worked his abs. His mindset is sharpened on his goal of winning on bodybuilding’s grandest stage, and embraces the struggle of training and dieting during prep. Lunsford will continue applying Rambod’s tips, training flyes at varying angles to improve the aesthetics of his chest as he takes on reigning Mr. Olympia Hadi Choopan in November.
Featured image: @hanyrambod on Instagram