{"id":11876,"date":"2023-04-05T14:35:43","date_gmt":"2023-04-05T14:35:43","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=11876"},"modified":"2023-04-05T15:12:06","modified_gmt":"2023-04-05T15:12:06","slug":"derek-lunsford-and-ronnie-coleman-spend-quality-time-building-up-their-back-and-biceps","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/derek-lunsford-and-ronnie-coleman-spend-quality-time-building-up-their-back-and-biceps\/","title":{"rendered":"Derek Lunsford and Ronnie Coleman Spend Quality Time Building Up Their Back and Biceps"},"content":{"rendered":"<p>Former 212 Olympia champion (2021) <a data-lasso-id=\"230722\" href=\"https:\/\/breakingmuscle.com\/derek-lunsford-2023-offseason-leg-workout\/\" target=\"_blank\" rel=\"noopener\">Derek Lunsford<\/a> switched to <a data-lasso-id=\"230723\" href=\"https:\/\/breakingmuscle.com\/derek-lunsford-hany-rambod-mens-open-2022-mr-olympia\/\" target=\"_blank\" rel=\"noopener\">competing in the Men&#8217;s Open last year<\/a> and <a data-lasso-id=\"230724\" href=\"https:\/\/breakingmuscle.com\/hadi-choopan-wins-2022-mr-olympia\/\" target=\"_blank\" rel=\"noopener\">barely missed a beat<\/a>. The superstar bodybuilder took home a runner-up finish at the 2022 Olympia, putting himself on the precipice of immortality. In November 2023, during the latest iteration in Orlando, FL, <a data-lasso-id=\"230725\" href=\"https:\/\/breakingmuscle.com\/derek-lunsford-2023-arnold-classic-2023-olympia-plans\/\" target=\"_blank\" rel=\"noopener\">Lunsford will try to finish the job<\/a>. First, he took some <a href=\"https:\/\/breakingmuscle.com\/powerbuilding\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"231133\">training<\/a> advice from an icon. <\/p>\n<p>On Apr. 3, 2023, Lunsford posted a video to his YouTube channel <strong>where he works out with eight-time Mr. Olympia (1998-2005) <a data-lasso-id=\"230727\" href=\"https:\/\/breakingmuscle.com\/ronnie-coleman-greatest-bodybuilding-poses\/\" target=\"_blank\" rel=\"noopener\">Ronnie Coleman<\/a><\/strong>. The legend and Lunsford walk through a <a href=\"https:\/\/breakingmuscle.com\/back-and-biceps-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"231134\">back and biceps workout<\/a> together that could probably only be achieved by two bodybuilding superstars. <\/p>\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><a href=\"https:\/\/breakingmuscle.com\/derek-lunsford-ronnie-coleman-back-biceps-workout\/\"><img src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/04\/lyteCache-3.php\" alt=\"YouTube Video\" \/><\/a><figcaption><\/figcaption><\/figure>\n<div class=\"wp-block-group is-style-call-out-bm-icon is-layout-constrained\">\n<p><em><strong>More from Breaking Muscle:<\/strong><\/em><\/p>\n<ul>\n<li><em><strong><a href=\"https:\/\/breakingmuscle.com\/deadlift-form\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"230730\">7 Tips to Perfect Your Deadlift Form<\/a><\/strong><\/em><\/li>\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/how-to-build-muscle\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"230731\">How to Build Muscle: The Training and Diet Guide for Lifters<\/a><\/em><\/strong><\/li>\n<\/ul>\n<\/div>\n<p>Before Lunsford and Coleman hit the gym, they spent much of a day together, doing things like getting breakfast at a diner and talking about the bodybuilding training process. Then, when it was time to get down to business, they wasted no time. <\/p>\n<p>Here&#8217;s an overview of the <a href=\"https:\/\/breakingmuscle.com\/best-back-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"231135\">back<\/a> and <a href=\"https:\/\/breakingmuscle.com\/best-biceps-exercises\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"231136\">biceps<\/a> workout from Lunsford and Coleman. The routine took place at Coleman&#8217;s <em>Signature Series<\/em> gym. Note: The exact repetition and sets for each movement were undisclosed. <\/p>\n<h3 class=\"wp-block-heading\">Deadlift<\/h3>\n<p>Lunsford and Coleman begin the session with a traditional <a href=\"https:\/\/breakingmuscle.com\/deadlift\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"230732\">deadlift<\/a>. Given some of Coleman&#8217;s recent health issues, only Lunsford performed the movement, working in a few sets before the pair moved on. <\/p>\n<h3 class=\"wp-block-heading\">Seated Cable Row<\/h3>\n<p>Lunsford and Coleman worked in some <a data-lasso-id=\"230733\" href=\"https:\/\/breakingmuscle.com\/seated-cable-row\/\" target=\"_blank\" rel=\"noopener\">seated cable rows<\/a> to center more on a horizontal training angle for the back muscles. The exercise is great for well-rounded back development if performed in a controlled fashion. Both Lunsford and Coleman powered through a few heavy sets while gradually increasing their weight. <\/p>\n<p>Despite an apparent intensity, Coleman took the time to encourage Lunsford, perhaps giving him an appropriate description. <\/p>\n<blockquote class=\"wp-block-quote\">\n<p>\u201cNext up and coming Mr. Olympia is right here,&#8221; Coleman said of Lunsford as he worked out. &#8220;The future is here. You got the man in the house.&#8221;<\/p>\n<\/blockquote>\n<h3 class=\"wp-block-heading\">Wide-Grip Lat Pulldown<\/h3>\n<p>To close out the back-focused portion of their session, Lunsford and Coleman implemented a wide-grip <a data-lasso-id=\"230734\" href=\"https:\/\/breakingmuscle.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noopener\">lat pulldown<\/a>. A staple back movement in many training routines, the latissimus dorsi is under the microscope here. The duo performed a traditional lat pulldown with a wider grip before shifting to a few sets of a <a data-lasso-id=\"230735\" href=\"https:\/\/breakingmuscle.com\/lat-pulldown-alternatives\/\" target=\"_blank\" rel=\"noopener\">behind-the-neck variation<\/a>. <\/p>\n<p>Lunsford emphasized that contraction and technique were vital on the lat pulldown. <\/p>\n<blockquote class=\"wp-block-quote\">\n<p>\u201cEven though it looks like we\u2019re swaying a little bit, you\u2019ve really gotta make sure that you\u2019re staying engaged with the muscle and keeping that constant tension,&#8221; Lunsford said. <\/p>\n<\/blockquote>\n<h3 class=\"wp-block-heading\">Single-Arm Dumbbell Preacher Curl<\/h3>\n<p>Lunsford and Coleman isolated their muscles with <a data-lasso-id=\"231137\" href=\"https:\/\/breakingmuscle.com\/spider-curl\/\" target=\"_blank\" rel=\"noopener\">preacher curls<\/a> in the first part of their biceps workout. The nature of the movement restricts an athlete&#8217;s positioning, forcing improved work on the biceps. This makes preacher curls a great way to reinforce the biceps brachii muscles.<\/p>\n<p>After warming up, Lunsford and Coleman pushed themselves through a few working sets as they prepped for the final segment of their day in the gym together. <\/p>\n<h3 class=\"wp-block-heading\">Seated Dumbbell Hammer Curl <\/h3>\n<p>To differentiate from the preacher curls, Lunsford and Coleman closed with some sets of the <a data-lasso-id=\"230736\" href=\"https:\/\/breakingmuscle.com\/hammer-curls-vs-biceps-curls\/\" target=\"_blank\" rel=\"noopener\">hammer curl variation<\/a>. Hammer curls work the long head of the biceps muscles and the <a data-lasso-id=\"231138\" href=\"https:\/\/breakingmuscle.com\/hammer-curl\/\" target=\"_blank\" rel=\"noopener\">brachialis<\/a> near the forearm. With their back and biceps sufficiently trained, Lunsford and Coleman put a neat bow on their mutual session. <\/p>\n<figure class=\"wp-block-embed is-type-rich is-provider-instagram wp-block-embed-instagram\">\n<div class=\"wp-block-embed__wrapper\">\n<div class=\"sbi-embed-wrap\">\n<blockquote class=\"instagram-media sbi-embed\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CqlLti-LcPR\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:500px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\">\n<div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/CqlLti-LcPR\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <\/p>\n<div style=\" display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewbox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p><\/a><\/p>\n<p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/CqlLti-LcPR\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by Ronnie Coleman (@ronniecoleman8)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/div>\n<\/div>\n<\/figure>\n<div class=\"wp-block-group is-style-call-out-bm-icon is-layout-constrained\">\n<p><em><strong>More from Breaking Muscle:<\/strong><\/em><\/p>\n<ul>\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/start-training-over-40\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"230737\">How to Start Training if You\u2019re Over 40<\/a><\/em><\/strong><\/li>\n<li><em><strong><a href=\"https:\/\/breakingmuscle.com\/split-squat-vs-lunge\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"230738\">Split Squat vs. Lunge: Upgrade Your Single-Leg Training<\/a><\/strong><\/em><\/li>\n<\/ul>\n<\/div>\n<p>After getting the opportunity to pick the brain of a living Olympia legend, Lunsford was appropriately grateful. It&#8217;s not necessarily often a current star even gets a chance at this kind of meeting of the minds. <\/p>\n<blockquote class=\"wp-block-quote\">\n<p>\u201cWhat a day, man! That was a lot of fun,&#8221; Lunsford exclaimed. &#8220;It just felt like we all clicked right away. Just everybody here, and especially&nbsp;me and Ronnie [Coleman] hanging out and having a good time, man!\u201d<\/p>\n<\/blockquote>\n<p><em>Featured image: @dereklunsford_ on Instagram<\/em><\/p>\n<p>The post <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\/derek-lunsford-ronnie-coleman-back-biceps-workout\/\">Derek Lunsford and Ronnie Coleman Spend Quality Time Building Up Their Back and Biceps<\/a> appeared first on <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\">Breaking Muscle<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Former 212 Olympia champion (2021) Derek Lunsford switched to competing in the Men\u2019s Open last year and barely missed a beat. The superstar bodybuilder took home a runner-up finish at the 2022 Olympia, putting himself on the precipice of immortality. In November 2023, during the latest iteration in Orlando, FL, Lunsford will try to finish the job. First,&#8230;<br \/>\nThe post Derek Lunsford and Ronnie Coleman Spend Quality Time Building Up Their Back and Biceps appeared first on Breaking Muscle.<\/p>\n","protected":false},"author":1,"featured_media":11878,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/11876"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=11876"}],"version-history":[{"count":2,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/11876\/revisions"}],"predecessor-version":[{"id":11879,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/11876\/revisions\/11879"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/11878"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=11876"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=11876"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=11876"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}