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The multi-division Olympia champ sculpts his 3-D shoulders by the use of gradual eccentrics and drop units.
Remaining up to date on January fifth, 2024
Reigning Mr. Olympia champion Derek Lunsford has, arguably, the most productive X-frame —characterised via expansive shoulders, a tiny waist, and sprawling quads — within the professional bodybuilding circuit. Lunsford’s X-frame performed a a very powerful function in his victory within the 212 Olympia in 2021 and his coveting of the Sandow trophy two years later in 2023.
Lunsford’s low season coaching is already underway on the flip of 2024. He packed on 8 kilos of muscles year-over-year resulting in the 2023 Olympia and believes there’s area on his body so as to add extra. On Jan. 1, 2024, Lunsford revealed a video on his YouTube channel in which he shared his high-volume shoulder exercise constructed from the next 5 workouts:
Derek Lunsford’s Shoulder Exercise
Here’s a snapshot of Lunsford’s shoulder coaching consultation:
Take a look at Lunsford’s coaching consultation beneath:
[Related: Ramon “Dino” Rocha Queiroz Biography: Bodybuilding Career, Workouts, and Height]
1. Device Lateral Lifts
Lunsford warmed up with dynamic shoulder stretches and arm circles. His opening unilateral lateral raises biased his medial deltoids, which might be generally the least advanced head of the shoulder. He hired gradual eccentrics to extend time beneath stress with a pause on the best of each and every rep.
A 2022 Magazine of Energy and Conditioning Analysis find out about discovered a good correlation between muscle swelling (i.e., a pump) and hypertrophy, suggesting “the higher the muscle swelling in an instant after the primary resistance coaching consultation, the higher the muscle hypertrophy after it.” (1)
⅔. Dumbbell & Smith Device Shoulder Presses
Staying in step with the learning cues from the former workout, Lunsford used gradual eccentrics on dumbbell shoulder presses to load his anterior (i.e. entrance) deltoids. He stopped simply shy of complete elbow extension to handle consistent stress at the shoulders.
Lunsford grabbed the Smith device barbell with a wider-than-shoulder-width grip and used a gradual rep cadence to handle his bias on his anterior delts.
⅘. Dumbbell Rear Delt Flyes & Status Lateral Lifts
Dumbbell seated bent-over flyes to bias the posterior (i.e. rear) deltoids had been subsequent. Lunsford maintained slight elbow flexion along with his torso at 45 levels all over the workout. This positioning aligns his rear delts to withstand the load in opposition to gravity.
Lunsford concluded with lateral raises to additional spherical his shoulder caps. The 3-dimensional shoulder aesthetic is generally accomplished via well-developed medial delts when considered via entrance poses. Lunsford carried out drop units of lateral raises to mechanical failure.
A medical trial revealed within the Magazine of Sports activities Medication and Bodily Health concluded, “Awesome muscle good points may well be accomplished with a unmarried set of drop set in comparison to 3 units of typical resistance coaching, almost definitely because of upper pressure skilled within the drop set protocol.” (2)
Lunsford will try to protect his Mr. Olympia crown for the primary time on the 2024 Mr. Olympia on Oct. 10-13 in Las Vegas, NV.
References
- Hirono T, Ikezoe T, Taniguchi M, Tanaka H, Saeki J, Yagi M, Umehara J, Ichihashi N. Dating Between Muscle Swelling and Hypertrophy Brought about via Resistance Coaching. J Energy Cond Res. 2022 Feb 1;36(2):359-364. doi: 10.1519/JSC.0000000000003478. PMID: 31904714.
- Fink J, Schoenfeld BJ, Kikuchi N, Nakazato Ok. Results of drop set resistance coaching on acute pressure signs and long-term muscle hypertrophy and power. J Sports activities Med Phys Health. 2018 Would possibly;58(5):597-605. doi: 10.23736/S0022-4707.17.06838-4. Epub 2017 Apr 26. PMID: 28474868.
Featured symbol: @dereklunsford_ on Instagram
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