Bodybuilder Derek Lunsford is turning weak points into strengths. On April 20, 2026, he shared his off-season arm growth workout using electrical muscle stimulation, less than five weeks from guest posing at the Pittsburgh Pro.
Derek Lunsford pulled off a legendary feat in his last Olympia appearance. He won back the Sandow trophy after losing it in 2024 to Samson Dauda. His victory at the 2025 Mr. Olympia was history-making; he became the first athlete since Jay Cutler to reclaim the prestigious crown after losing it onstage.
While Lunsford enjoyed some much-needed time off, his rivals got back to work. Chinedu Andrew ‘Jacked’ Obiekea stands out as one of his greatest threats, thanks to three consecutive Pro show wins, including the Romania Pro, Arnold Classic Ohio, and UK events. The guest posing spectacle in Pittsburgh is coming soon, and Lunsford plans to remind the Men’s Open class why he holds the throne.
Derek Lunsford’s Off-Season Routine to Grow His Arms for the Guest Posing Event in Pittsburgh
Find his exercise selections from the video below:
- Isolation Curl
- Cable Cross-Body Tricep Extension & One-Arm Cable Cross-Body Tricep Extension
- Cable Overhead Triceps Extension
- Cable Curls
Isolation Curl
Lunsford explained why he’s using an EMS (electrical muscle stimulation) unit to help him work on his bicep peaks:
“It’s definitely a good tool that you can use here and there,” said Lunsford. “You just find a different way. This is just another tool you can add to the toolbox. You can use this in a lot of different ways. I haven’t used this in several years.”
He added that it’s also a useful tool on de-load weeks when training isn’t as intense.
“I decided I wanted to start using it again. You can definitely use it for your de-load,” he said. “You can use this as a de-load hack. Is there science behind it? Do I know for sure what I’m saying is true? No. It’s more theory. But that’s bodybuilding.”
Cable Cross-Body Tricep Extension & One-Arm Cable Cross-Body Tricep Extension
Lunsford favors the cross-body tricep extension variation over a conventional pressdown because it’s easier on his elbows.
“I like this setup a lot better than just regular pushdowns. I feel like the angle of this motion is way better than the rope pushdown. I feel like this is good, but I get a lot of tension in my elbows, especially, sometimes even my shoulders. But when I’m able to do the crossover, it just feels like I’m able to engage my actual tricep more.”
Cable Overhead Triceps Extension
The reigning Mr. Olympia moved on with overhead triceps extensions, stressing the importance of the shoulders staying in place.
“You’re going to try to keep your shoulders in place the best you can, staying overhead. But this, I can just take each one [handle] individually, and just drive straight forward over my head. You could do a lot of different attachments.”
Cable Curls
As a finisher, Lunsford utilized cable curls, focusing on lengthening the bicep for added stimulus.
“I’m zapped,” said Lunsford. “You come here, and you have a game plan, you know what angles you want to hit and exercises you want to do, and then, sometimes, you just mix it up because it feels good.”
Attention has quickly turned to the 2026 Mr. Olympia contest. Dauda and Jacked have made it clear that they want a two-man showdown in Vegas. While some are confident in their chances, “The Nigerian Lion” stressed that he won’t be counting out Lunsford.
Lunsford has a shot to silence naysayers who have criticized his arms in the past. The guest posing event at the 2026 Pittsburgh Pro takes place May 16-17 in Pittsburgh, Pennsylvania.
