Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • Mr. Olympia
    • News
      • 2023 WSM
      • Arnold Classic
      • Results
    • Fitness Calculator
    • Mastering The Deadlift
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • Mr. Olympia
    • News
      • 2023 WSM
      • Arnold Classic
      • Results
    • Fitness Calculator
    • Mastering The Deadlift
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Bodybuilding

Derek Lunsford, Nick Walker And Kamal Elgargni Build Roadmap Backs In Prep For 2022 Olympia

Lunsford, Walker and Elgargni join hands to push each other towards a common goal of winning the 2022 Olympia crown
Andrew Foster, C.S.C.S

Written by Andrew Foster, C.S.C.S

Last Updated onOctober 4, 2022

Derek Lunsford, Nick Walker and Kamal Elgargni Workout

Derek Lunsford, Nick Walker and Kamal Elgargni Workout

Many professional bodybuilders train together and push each other to be their best version in training irrespective of their professional goals. The IFBB Pro bodybuilders Derek Lunsford, Nick Walker, and Kamal Elgargni are among the best in this generation. . Lunsford and Elgargni are 2021 and 2019 Mr. Olympia 212 winners, respectively. Walker is a Men’s Open division bodybuilder and the 2021 Arnold Classic winner. He finished fifth in his Maiden Olympia appearance in 2021.

Kamal Elgargni will compete in the 212 division at the 2022 Olympia. However, the reigning divisional king Derek Lunsford received a special invitation to compete in the Open division at the show, putting him on a collision course with Nick Walker. However, the three have begun their preparation for the 2022 Olympia and train together often with a strong sense of teamwork and a positive attitude.

Recently, the trio went through an intense back workout as a part of their competition prep. Bodybuilders used straps to strengthen their grips. The video of this session was uploaded on Derek Lunsford’s personal YouTube channel. So without further delay, let’s jump into the detailed account of this training session.

View this post on Instagram

A post shared by Derek Lunsford (@dereklunsford_)

Derek Lunsford crushes a back workout with Nick Walker and Kamal Elgargni

In the beginning of the workout, Lunsford, Walker and Elgargni discussed the number of exercises they prefer to include in the back workout. Lunsford stated that five is the magic number for him.

“For the back – you can take five, you can take six. It’s a big muscle,” Elgargni added.

The trio then set out to do the workout and started with one arm lat pulldown to get the blood flowing into the back muscles.

One Arm Lat Pulldown

This movement primarily works the Latissimus Dorsi and several other important muscles in the upper body. Doing this exercise unilaterally helps focus more on the movement and mind-muscle connection. The bodybuilder trio performed this exercise on the Nautilus Xpload plate loaded machine. It has a swivel handle that can easily be used to do the exercise with regular, reverse or neutral grip to hit the back really deep.

The trio performed a few sets of this exercise with slow and controlled motion. While speaking about his technique, Lunsford said:

“The hardest part for me on this exercise is just trying to drive that elbow down in front of you rather than pulling it back to really engage that lower lat. So, that’s what I’m trying to do in this exercise.”

View this post on Instagram

A post shared by Derek Lunsford (@dereklunsford_)

One Arm Bent Over Dumbbell Rows

Lonsford, Elgargni and Walker next took to this compound free weight movement that engages the majority of back muscles and helps improve the fundamental pulling form. Additionally, bent over dumbbell rows activate the biceps and posterior deltoid muscles as well.

They applied the progressive overload principle to this movement and got a few good sets in before moving on to the next exercise.

Incline Rows on Plate Loaded Iso-Lateral Machine

The training partners next took to this variation of rows to target the lower lats in particular. The chest is firmly pressed against the pad during the incline rows. Hence it eliminates the possibility of any other muscle or joint taking over the movement as only shoulder and elbow joints have the scope of movement. This in turn helps focus on the target muscles to a greater extent.

Performing this exercise on a machine keeps the muscles under tension throughout the range of motion and helps bring about hypertrophy. Lunsford and his partners performed this exercise on an Iso-lateral machine. Since both handles of this machine move independently with different weight stacks, it helps eliminate strength imbalance.

“(This machine) is a little bit different from the standard rows… I really like it. Especially I get that extra stretch at the bottom…” Lunsford said.

After lighting up the muscles with a few intense sets of this exercise, the trio moved on to the next one.

View this post on Instagram

A post shared by Nick "the Mutant" Walker (@nick_walker39)

Close Grip Lat Pulldown

This variation of lat pulldown targets the latissimus dorsi muscles. However, it heavily stimulates the rhomboid muscles in the upper back due to the close grip. Additionally, the biceps and triceps get a good workout with close grip lat pulldown as they are used to pull the weight down. 

“A few exercises we did to get a nice stretch especially in the lats before we move on and do the seated rows. It’s going to light us up here,” Derek Lunsford said.

Lunsford, Walker, and Elgargni performed this exercise with a neutral-grip close grip bar to really hit the muscles and totally ‘lit up’ the back before jumping into the finisher of the day.

Wide Grip Cable Rows

The wide grip cable rows particularly work the rhomboids, trapezius, and the posterior deltoid muscles in the shoulders and help improve upper body strength. For those looking to improve overall fitness, cable rows can help improve the posture as slouched shoulders are a common problem among those working on a computer for longer periods. This movement served as the finisher to Lunsford, Elgargni, and Walker’s back day as they wrapped up the training session after a few sets of this movement.

The three finished their workout with lower back extensions (also known as hyperextension), Walker concluded the video.

View this post on Instagram

A post shared by Kamal Elgargni (@ifbb_pro_kamal_elgargni)

Overall, the workout included:

  • One Arm Lat Pulldown On Plate Loaded Machine
  • One Arm Bent Over Dumbbell Rows
  • Incline Rows on Plate Loaded Iso-Lateral Machine
  • Close Grip Lat Pulldown
  • Wide Grip Cable Rows
  • Back Extensions

Derek Lunsford shared his thoughts on training with Walker and Elgargni after the joint training session and said:

“It’s not often you get to train with the former 212 Mr. Olympia, Arnold Classic champion – a couple of best bodybuilders in the world. So when you see us three together, you know that’s going to be a good one. I appreciate the push from these guys.”

“It’s a good day, all pushing each other. Positive vibes… Yes, we may be competing in 11 weeks – all of us at the Olympia. But at the end of the day, we’re all here to get better and push each other to be better and that’s what it’s about guys…” Derek Lunsford said.

The 2022 Olympia is approximately 12 weeks away. Derek Lunsford will attempt to carve a niche for himself in the Open division and test his mettle against the bigger guys. On the other hand, Nick Walker is looking to dethrone reigning Mr. Olympia Mamdouh ‘Big Ramy’ Elssbiay and beat formidable competitors like Brandon Curry, Hadi Choopan and Hunter Labrada along the way.

View this post on Instagram

A post shared by Derek Lunsford (@dereklunsford_)

With Lunsford’s move up to the Open division, 2020 Olympia 212 winner Shaun Clarida is the biggest hurdle in Kamal Elgargni’s goal to become a two-time Mr. Olympia 212 winner. 2022 Olympia will take place from Dec. 15-18 in Las Vegas and we will find out how these divisions play out and who emerges victoriously. Stay tuned with Fitness Volt until then for all the updates related to the Olympia competition.

A recent back training session by the bodybuilders did not leave anything on the table in terms of pushing boundaries. To remain competitive during the 2022 Olympia, all three pros must maintain this level of intensity.

You can watch the full workout video here, courtesy of Derek Lunsford’s personal YouTube channel:

 

Experience the excitement of the 2023 Mr. Olympia with our comprehensive coverage! From pre-judging and event recaps to in-depth analysis and final results, find everything you need at our Olympia coverage hub: FitnessVolt.com/olympia. Don’t miss out on the action!


This news was written by Andrew Foster, who has 7 years of experience in the field of Bodybuilding & Personal Training. Andrew is committed to delivering top-quality content that is informative, engaging, and reliable. If you have any questions or need further clarification about this news, please leave a comment below, and Andrew will get back to you as soon as possible.

Published: 4 October, 2022 | 2:17 AM EDT

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: 2022 Mr. Olympia Bodybuilding Mr. Olympia News Videos
Previous Post

Bodybuilding Legend Jay Cutler Names His Top 5 Best Bodybuilders of All Time

Next Post

How to Do a 48 Hour Fast: A Complete Guide for Beginners

Andrew Foster, C.S.C.S

Andrew Foster, C.S.C.S

Andrew is a highly experienced and qualified professional in the field of exercise science. He holds a Master's degree from Rutgers University and is certified as a Strength and Conditioning Specialist. He is dedicated to providing the latest information and expert advice on bodybuilding, training, and workout programs. In addition to his work as a journalist and researcher, Andy also offers online coaching and in-person training services. He is committed to helping others achieve their fitness goals and live healthy, active lives.

Related

Tom Platz Profile

Tom Platz: Profile – Height, Workout And Diet

Tom Platz is a retired professional bodybuilder from the USA. He competed in the 1970s and the 1980s era of...

Jay Cutler Discusses Benefits Of Creatine

Jay Cutler Discusses Benefits of Creatine: “You Always Want to Be at Your Best Performance” 

Bodybuilding legend Jay Cutler has mounds of great advice when it comes to achieving peak physical conditioning. In a recent...

Dana Linn Bailey

Dana Linn Bailey Shares Her 6 Tips on Building Muscle with Lighter Weights

Despite retiring from competitive bodybuilding, Dana Linn Bailey's passion for training and exercise remains unmatched. In a recent YouTube video published...

Arnold Schwarzenegger

Arnold Schwarzenegger Reveals His Heaviest PRs Ever Recorded in Bench Press, Deadlift, and Squat

Arnold Schwarzenegger is one of the greatest legends in bodybuilding history. His Incredible Golden Era physique saw him accomplish many...

Joe Rogan

Joe Rogan Talks Sam Sulek’s ‘Crazy Jacked’ Physique: ‘You Can Hear the Steroids in His Voice’ 

With Sam Sulek's popularity climbing, podcast host Joe Rogan recently took a look at the budding bodybuilding influencer. In a...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

How Many Squats Should I Do a Day?

Tom Platz: Profile – Height, Workout And Diet

Jay Cutler Discusses Benefits of Creatine: “You Always Want to Be at Your Best Performance” 

Dana Linn Bailey Shares Her 6 Tips on Building Muscle with Lighter Weights

Arnold Schwarzenegger Reveals His Heaviest PRs Ever Recorded in Bench Press, Deadlift, and Squat

Joe Rogan Talks Sam Sulek’s ‘Crazy Jacked’ Physique: ‘You Can Hear the Steroids in His Voice’ 

Reviews

Strongest Pre-Workouts

11 Strongest Pre-Workouts for 2023 Reviewed & Ranked

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2023

Best Pre Workout Supplements

20 Best Pre-Workout Supplements Review & Ranked by Experts (2023 Update)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Mr. Olympia
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Training
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Food Facts
  • Reviews
  • Fitness Calculator
  • More
    • News
    • Mastering The Deadlift
    • 2023 WSM
    • Arnold Classic
    • Diet
    • Motivation
    • Videos

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.