2021 212 Olympia champion Derek Lunsford has a training program, UC-Match, the place he helps bodybuilders with contest prep and physique transformations. Nonetheless, the 2022 Mr. Olympia runner-up has a coach of his personal aiming to assist 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 Vitamin founder Hany Rambod. On Could 15, 2023, Lunsford revealed a video on his YouTube channel revealing how Rambod approaches Lunsford’s chest training. Test it out under:
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Hany Rambod’s Chest Exercise for Derek Lunsford
Under is a walkthrough and breakdown of the chest exercise Rambod and Lunsford carried out:
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Hammer Machine Press
Rambold began Lunsford with a compound movement, following pyramid coaching — rising the load with every working set. Rambod ensures Lunsford strikes by means of his range of motion and achieves peak contraction on the lockout of the motion.
This primary hammer press train biases the mid-portion of the pecs. It isn’t a ton of quantity for Lunsford, however the 5 units within the 9 to 11 rep vary take him to near-failure.
Incline Dumbbell Chest Flies
To coach the upper chest in its totally lengthened place, dumbbell flyes on an incline weight bench is the train of alternative. Rambod remarked that it’s a more recent train in Lunsford’s repertoire, so guaranteeing Lunsford trains with right kind is crucial.
Lunsford achieves a full stretch on the backside of every rep earlier than driving the elbows collectively to shorten the pecs at peak contraction.
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Incline Hammer Press
The duo moved again to the hammer press machine for 2 extra units with extra incline to bias the higher pecs. This fatigues Lunsford’s pectoralis main earlier than heading to the ultimate motion.
Reaching mechanical failure — when kind breaks down — is useful for Lunsford’s hypertrophy objectives through the 2023 low season. Since he nails recovery with a litany of supplements, will get quality rest, and follows a particular training split, Lunsford can prepare with higher intensity all through the week.
Decline Cable Flies
For the final motion, Rambod had Lunsford enhance the load however lower the rep depend. Lunsford added cable tricep pushdowns and pullovers to addendum the exercise. Rambod’s reasoning for Lunsford’s coaching methodology is deliberate.
With this subsequent [four-week] coaching cycle, [we’re] bringing down the volume and upping the load to [prep for] greater quantity with greater weight.
Lunsford is often asking for suggestions and requesting the very best efforts of shoppers of the UC-Match crew. Nonetheless, when Rambod entered the health club, Lunsford acquiesces to the suggestions of probably the most embellished Olympia coach within the recreation.
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What’s Subsequent for Derek Lunsford?
Lunsford celebrated his birthday by visitor posing on the NFC and IPBB Professional Pittsburgh Championships. Whereas nonetheless within the midst of his low season coaching, the gust posing is a preview of what’s to return on the 2023 Mr. Olympia contest on Nov. 2-5, 2023.
Featured picture: @dereklunsford_ on Instagram
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