Elite bodybuilders possess a genetic advantage for exceptional aesthetics, which they amplify through unwavering dedication to their training. The 2021 212 Olympia champion, Derek Lunsford, significantly changed his training to achieve a remarkable second-place finish in the Open division in 2022.

Lunsford doubled down on his strengths to conquer the coveted Sandow trophy in 2023, etching his name in the annals of bodybuilding as the first-ever multi-division Olympia champion. On Sept. 3, 2024, Lunsford showcased his back workout routine six weeks out from his first Mr. Olympia title defense.

The reigning Mr. Olympia champ spends a few minutes in the gym’s lounge with headphones on and eyes closed, seemingly meditating to prepare for his workout. 

Close-Grip Lat Pulldown

Lunsford employs tempo reps, utilizing a three-second eccentric, a one-second pause in the fully shortened position, a one-second concentric, and a brief pause at the top. This deliberate rep tempo increases the target muscle fiber time under tension (TUT), thereby optimizing muscle growth potential. (1) 

The 31-year-old Lunsford fully extends his elbows and scapulae at the top of his range of motion (ROM) to maximize lat activation. He uses lifting straps to overload the upper back as his grip strength fatigues. 

Lunsford performs lat spread poses between sets to deepen his mind-muscle connection. A 2024 study concluded that bodybuilding posing can be classified as vigorous exercise based on metabolic equivalents (METs) and heart rate (HR) benchmarks. (2)

Machine Low Row

Lunsford transitions to machine low rows using an underhand grip to bias the lower lats. Well-developed lower lats contribute to a more pronounced V-taper, enhancing the front and back lat spread and double biceps poses. 

Lunsford fully extends the shoulder blades and lats in the bottom position and leans back slightly during the lift for a peak lat contraction. After a couple of sets of bilateral seated rows, Lunsford switches to a unilateral standing variation. This change increases his ROM, allowing a deeper stretch and a more powerful contraction.

Seated Cable Row & T-Bar Row

Lunsford performs the cable rows with a wide, neutral grip, driving the bar toward his chest while flaring his elbows. This technique targets the lats, rear delts, traps, rhomboids, and teres major and minor. 

During T-bar rows, Lunsford prioritizes a deep stretch in the bottom position by fully extending his lats and shoulders. He raises his chest off the pad, extending his spine during the lifting, pulling his elbows past his midline.

Lunsford initiates each rep by retracting the scapula. This ensures optimal trap activation and prevents back rounding.

Rack Pulls

Lunsford concludes his workout with rack pulls. This exercise’s limited ROM allows Lunsford to load the upper back with more weight while minimizing lower back strain.

Still strong and progressing, every day and every week.

Rack pulls are valuable during the final phase of a contest prep as lifting heavy, even within a limited range of motion, can provide a psychological boost and increase confidence. Maintaining strength during a cut is often a positive indicator that a competitive bodybuilder will preserve muscle mass.

The Way Forward

The 2024 Mr. Olympia, scheduled for Oct. 10-13 in Las Vegas, NV, will be Lunsford’s first title defense. His most formidable challenger will likely be the former Olympia champ Hadi Choopan, riding the momentum of his 2024 Arnold Classic and 2024 Arnold Classic UK victories.

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References

Burd NA, Andrews RJ, West DW, et al. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012;590(2):351-362. doi:10.1113/jphysiol.2011.221200

Peixoto, D. L., Nascimento, D. D. C., Moura, R. F., de Moraes, W. M. A. M., Magalhães de Castro, B., Magalhães de Castro, Lima de Sousa, L., Rolnick, N., & Prestes, J. (2024). A quasi-experimental study on the energy expenditure, exercise intensity, and rating of perceived exertion of a male bodybuilding posing training. Applied physiology, nutrition, and metabolism = Physiologie applique, nutrition et metabolisme, 10.1139/apnm-2024-0151. Advanced online publication. https://doi.org/10.1139/apnm-2024-0151

Featured image: @dereklunsford_ on Instagram

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