Reigning Mr. Olympia Derek Lunsford continues to give back to fans since reaching the pinnacle of the sport. In a recent YouTube video, Lunsford explained his shoulder workout, providing tips on sets, reps, intensity, and body positioning.
Lunsford’s impact in bodybuilding was evident from the moment he stepped foot on stage. Within just a few years, he managed to secure gold at the 2021 Men’s 212 Bodybuilding Olympia competition, having defeated names such as former two-time 212 Olympia Shaun Clarida and former titleholder/Masters Olympia winner Kamal Elgargni.
In 2022, Lunsford accepted a special invitation to compete in the Open class at Mr. Olympia. This opportunity arose after he shocked the world guest posing at Jim Manion’s Pittsburgh Pro show. When he finally stepped on stage against the big boys, Lunsford did not disappoint. Not only did he hold his own against mass monsters, but his shape and conditioning carried him to a second-place finish behind his teammate Hadi Choopan.
Having come close to tasting victory, Lunsford’s determination transcended mere title aspirations; he sought to have his name permanently etched onto the prestigious Sandow trophy. He accomplished the feat at the last Mr. Olympia, where he outpointed Choopan en route to victory. Now, as the top ambassador of the sport, Lunsford offered fans a shoulder training walkthrough.
Derek Lunsford Gives Shoulder Training Session Walkthrough
Find a full list of exercises used by Lunsford below:
Quick Breakdown
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| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Side Laterals | 4 sets | 12-15 reps |
| Smith Machine Shoulder Press | 4 sets | 12-15 reps |
| Seated Front Raises | 4 sets | 12-15 reps |
| Rear Delt Flyes | 3 sets | 12-15 reps |
| Smith Machine Press | 4 sets | 12 reps |
Dumbell Side Laterals
Kicking off the workout demonstration, Lunsford tackled dumbbell side laterals, a staple shoulder exercise.
“I’m really trying to like push my shoulders down actually and away like this, I’m thinking like push down and away,” explains Derek Lunsford.
“A lot of times whenever I’m doing dumbbell side laterals I will bend my elbows and come up like this [from the front]. That’s fine too that’s just another way of doing them but this just hits a little differently when you extend your arms down and push away rather than keeping the elbows bent.”
“Instead of using cables with constant tension we are using the dumbbells and gravity as the resistance,” adds Lunsford.
Smith Machine Shoulder Press
Next, Derek Lunsford performed multiple sets of Smith machine shoulder presses, focusing on slow and controlled repetitions.
Seated Front Raises
As for seated front raises, Lunsford offered some insight into how he performs the movement:
“So I’m doing these front raises seated today for a couple of reasons. One, so I don’t use momentum by standing and really just throwing them up with my legs so it’s actually making it harder by sitting.
Also, if you notice I’m bringing my feet closer together so whether you are standing or seated, by bringing your feet closer together you’re actually going to use your abdominal muscles more.”
Rear Delt Flyes
In between exercises, Lunsford gave some of his best tips for bringing up lagging body parts.
“You don’t have to go heavier. You don’t have to train more volume in one training session but at the end of the week if you’re more consistent by doing it more frequently, and by the end of the week you have more volume, I think that is what ultimately helps you bring up lagging body parts.”
Smith Machine Press
For his final exercise, the reigning Mr. Olympia smashed Smith machine presses.
“I work as hard as I possibly can,” shares Lunsford. “My whole lift I’ve gotten most improved in everything.”
Since winning his first Mr. Olympia title, Derek Lunsford hasn’t taken a step back despite having just welcomed a daughter into the world. In addition to his family duties, Lunsford remains committed to improving his physique and that includes optimal nutrition. The reigning Mr. Olympia showed as much with a recent full day of eating on his YouTube channel.
Known for his iconic front relaxed pose, Lunsford’s shoulder training tips are backed up by performances on the sport’s greatest stage. From reps, sets, and controlling the weight, the reigning Mr. Olympia encourages you to try out his training techniques.
Watch the full video from Derek Lunsford’s YouTube channel below:
RELATED: Derek Lunsford Talks Shorter Bodybuilders VS Taller And His Game Plan To Win 2024 Mr. Olympia
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