Derek Lunsford’s Preparation for the 2023 Mr. Olympia

Derek Lunsford, the Men’s Open bodybuilder, is currently in the midst of preparing for the 2023 Mr. Olympia contest which will take place in Orlando, FL. His coach, Hany Rambod, is implementing various techniques to enhance the granularity of Lunsford’s chest muscles.

With the goal of winning the Sandow trophy, Lunsford has been focusing on developing his chest for a year, rather than constantly dieting down his physique. Rambod emphasizes that the longer the muscle is on the physique, the greater the potential for creating graininess.

As there are 13 weeks remaining, Rambod’s current workout for Lunsford serves as an assessment of his strength compared to where he needs to be. Various factors, such as time under tension, mind-muscle connection, and maximum flexion, are considered crucial for achieving a grainy chest. Without these factors, the fullness in the chest tends to diminish as Lunsford starts his diet.

Hany Rambod’s Chest Workout for Lunsford

1. Incline Dumbbell Bench Press: Six sets x 10-12 reps
2. Incline Dumbbell Flyes: Four sets x 10-12 reps
3. Machine Flyes: Four sets x 10-15 reps
4. Cable Flyes: Four sets x 10-15 reps

Rambod explains that performing back-to-back flye exercises enables better contractions in slightly different ranges of motion. This variation in biomechanics allows Lunsford to target the chest muscles from multiple angles without reaching muscle failure. The primary goal is to stimulate the muscles, and this is achieved by training different angles throughout the entire range of motion.

Rambod has also incorporated impromptu supersets into Lunsford’s program, pairing flyes with pressing movements. Additionally, the final exercise involves a hold at the bottom of the flye to increase time under tension in the fully lengthened position.

In another video, Lunsford provides an update on his development as he approaches the Mr. Olympia competition. During his workout, Lunsford continues to focus on heavy incline dumbbell presses and incorporates different variations of flyes. He also includes exercises such as flat machine bench press, hammer press, and pec deck machine to fully train his pectoral muscles. Abs are targeted through decline crunches and leg lifts to conclude the two-hour training session.

Looking ahead to November, Lunsford’s training regimen encompasses all areas of his chest, cardio exercises, and abdominal workouts. He maintains a focused mindset, unwavering in his pursuit of victory on bodybuilding’s biggest stage. Lunsford is grateful for Rambod’s guidance and will continue to implement the recommended techniques, incorporating flyes at various angles to enhance the aesthetic of his chest as he competes against reigning Mr. Olympia, Hadi Choopan.

Source: How Hany Rambod Helps Derek Lunsford Add Graininess to His Chest