{"id":7796,"date":"2022-11-08T14:43:06","date_gmt":"2022-11-08T15:43:06","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=7796"},"modified":"2022-11-08T15:57:33","modified_gmt":"2022-11-08T15:57:33","slug":"derek-lunsford-trains-shoulders-ahead-of-his-2022-mens-open-olympia-debut","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/derek-lunsford-trains-shoulders-ahead-of-his-2022-mens-open-olympia-debut\/","title":{"rendered":"Derek Lunsford Trains Shoulders Ahead of His 2022 Men\u2019s Open Olympia Debut"},"content":{"rendered":"<p>After conquering his division at the 2021 Olympia, <a href=\"https:\/\/breakingmuscle.com\/bodybuilder-derek-lunsford-squats-315-pounds-100-total-reps\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"157660\">212 Mr. O Derek Lunsford<\/a> has shifted his focus to a bigger (literally) goal. On the weekend of Dec. 16, Lunsford will travel to Las Vegas, NV, and compete in the Men&#8217;s Open division for <em>the<\/em> Mr. Olympia title \u2014 which is considered the ultimate achievement in bodybuilding. <\/p>\n<p>The American bodybuilder is already considered big for his previous division. Still, he&#8217;ll have to size up to ensure he isn&#8217;t dwarfed by the likes of 2020-21 Mr. Olympia <a href=\"https:\/\/breakingmuscle.com\/lee-haney-mamdouh-big-ramy-elssbiay-ronnie-coleman-2022-mr-olympia\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"157661\">Mamdouh &#8220;Big Ramy&#8221; Elssbiay<\/a>, who weighed nearly <a href=\"https:\/\/breakingmuscle.com\/mamdouh-big-ramy-elssbiay-weighs-337-pounds\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"157662\">340 pounds<\/a> in his offseason. <\/p>\n<p>Throughout his prep, Lunsford has been sharing highlights of his training. On Nov. 7, 2022, the Indiana native posted a video of himself training\u00a0<a data-lasso-id=\"157324\" href=\"https:\/\/breakingmuscle.com\/best-shoulder-exercises\/\" target=\"_blank\" rel=\"noopener\">shoulders<\/a>\u00a0on his YouTube channel. The day the video was filmed wasn\u2019t shared, but it can be seen in its entirety below.<\/p>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<div class=\"wp-block-embed__wrapper\">\n<div class=\"video-wrapper\">\n<iframe loading=\"lazy\" title=\"Derek Lunsford | Road To Olympia 2022 Ep.13 | Shoulder Workout\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/TeYQyZ8SoqI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div>\n<\/div>\n<\/figure>\n<p>During the offseason \u2014 which, for IFBB Pro League bodybuilders of the highest level, runs from the end of the Olympia until 16 weeks prior \u2014 rumors began circulating that Lunsford would opt-in to the Mr. Olympia if given the chance.<\/p>\n<p>And then, in September 2022, Mr. Olympia and Lunsford announced on Instagram that he would <a href=\"https:\/\/breakingmuscle.com\/derek-lunsford-mens-open-invitation-2022-mr-olympia\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"157663\">receive an invite for the show<\/a>. Another former 212 Olympia, <a href=\"https:\/\/breakingmuscle.com\/bodybuilder-shaun-clarida-211-pounds-physique-2022-mr-olympia\/\" data-lasso-id=\"157664\">Shaun Clarida<\/a> (2020), is qualified for the Men&#8217;s Open division at the 2022 Olympia. Though, it&#8217;s not yet confirmed which division he&#8217;ll be competing in. <\/p>\n<p>If Lunsford won the 2022 Mr. Olympia, he&#8217;d be the first man to win two Olympia titles in two different divisions. <\/p>\n<h2 id=\"lunsfords-shoulder-workout\">Lunsford&#8217;s Shoulder Workout<\/h2>\n<p>Here&#8217;s Lunsford&#8217;s workout in full, followed by a breakdown of each movement he used.<\/p>\n<div class=\"is-layout-constrained wp-block-group is-style-call-out-dumbbell\">\n<p><strong>Train Like Lunsford<\/strong><\/p>\n<ul>\n<li><strong>Seated Lateral Raise Machine<\/strong>: 5 x 12 + 12 forced reps<\/li>\n<li><strong>Seated Dumbbell Lateral Raise<\/strong>: 3 x 10-12<\/li>\n<li><strong>Smith Machine Shoulder Press<\/strong>: 4 x 10-12<\/li>\n<li><strong>Dumbbell Front Raise<\/strong>: 3 x 10-12<\/li>\n<li><strong>Rear Lateral Raise<\/strong>: 3 x 10-12<\/li>\n<li><strong>Reverse Pec-Deck<\/strong>: 3 x 10-12<\/li>\n<li><strong>Face Pull<\/strong>: 3 x 10-12<\/li>\n<\/ul>\n<\/div>\n<h3 id=\"seated-lateral-raise-machine\">Seated Lateral Raise Machine<\/h3>\n<p>Lunsford\u2019s first exercise was the seated <a href=\"https:\/\/breakingmuscle.com\/lateral-raise\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"157325\">lateral raise<\/a>&nbsp;machine to target the side delts. After his first set, he mentioned taking a few sets to get warmed up.&nbsp;<\/p>\n<p>\u201cIt takes me several sets to get my muscles livened up.\u201d<\/p>\n<p>Only two of his sets were shown in its entirety, and he performed 12 reps in one and 12 plus forced reps in another. He was seen using the machine for five sets. After the fourth and fifth sets, he could be seen hitting poses to analyze his progress.<\/p>\n<h3 id=\"dumbbell-lateral-raise\">Dumbbell Lateral Raise<\/h3>\n<p>The second exercise was another lateral raise, but this time with dumbbells. The current, but not defending, Olympia 212 winner is focusing on width\u00a0with these exercises. He opted to use the seated version to enforce proper form and use less weight. In between sets of 10-12 reps, he could be seen talking to another Olympia 212 winner \u2014 2019 champion\u00a0<a data-lasso-id=\"157326\" href=\"https:\/\/breakingmuscle.com\/bodybuilder-kamal-elgargni-212-mr-olympia-title-push-physique-2022\/\">Kamal Elgargni<\/a>.<\/p>\n<p>For his third set, Lunsford started seated, then stood up to get a few extra reps without having to lower the weight.&nbsp;<\/p>\n<h3 id=\"smith-machine-shoulder-press\">Smith Machine Shoulder Press<\/h3>\n<p>The third movement for this session was the Smith machine <a href=\"https:\/\/breakingmuscle.com\/overhead-dumbbell-press\/\" data-lasso-id=\"157665\">shoulder press<\/a>, which emphasizes the front delts. He started with one 45-pound plate on each side of the bar, then two, then three plates per side for two sets. Lunsford explained why he stuck with the same weight for the last two sets.<\/p>\n<p>\u201cI don\u2019t feel like I need to set any PR\u2019s\u2026Today, I don\u2019t feel like that\u2019s necessary or even a good idea to be honest.\u201d<\/p>\n<h3 id=\"dumbbell-front-raise\">Dumbbell Front Raise<\/h3>\n<p>Lunsford then performed another front delt movement. He did dumbbell front raises by bringing both dumbbells up and in front of him simultaneously. He kept the range of motion to shoulder level to focus on the shoulders instead of the traps. He explained that his motion helped target the upper chest as well.<\/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\/reel\/Ckqm9xrs1Kv\/?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\/reel\/Ckqm9xrs1Kv\/?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\/reel\/Ckqm9xrs1Kv\/?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 Derek Lunsford (@dereklunsford_)<\/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<p>He changed his motion on the third set to mimic a \u201cY\u201d formation to focus on the delts a little differently.&nbsp;<\/p>\n<h3 id=\"rear-delt-work\">Rear Delt Work<\/h3>\n<p>Lunsford and his training partner stayed in the same place for the next exercise, but they changed the focus to the rear delts. <\/p>\n<p>After three sets of that exercise, they changed to the reverse pec-deck machine, where they performed three sets as well. Lunsford had only planned on doing two movements for the rear delts, but he chose to add face pulls to make it three exercises for that area.<\/p>\n<h3 id=\"biceps\">Biceps<\/h3>\n<p>The 2017 NPC USA champion added&nbsp;<a href=\"https:\/\/breakingmuscle.com\/best-biceps-exercises\/\" data-lasso-id=\"157327\">biceps<\/a>&nbsp;to the agenda on this day, and he chose cable curls to work with. He hit additional poses in between his three sets. This was the conclusion of the training session.<\/p>\n<p>Lunsford will be looking to dethrone defending\u00a0<a data-lasso-id=\"157328\" href=\"https:\/\/breakingmuscle.com\/mamdouh-big-ramy-elssbiay-weighs-337-pounds\/\">Mr. Olympia Mamdouh \u201cBig Ramy\u201d Elssbiay<\/a>\u00a0to become the 17th man to win bodybuilding\u2019s biggest title in December. If he wins, he will be the first man to win the Olympia in two different divisions. If you want to try a similar version of Lunsford\u2019s workout, you can follow the sample routine above. Olympia qualification not guaranteed. <\/p>\n<p>Featured Image: Derek Lunsford on YouTube<\/p>\n<p>The post <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\/derek-lunsford-trains-shoulders-2022-mens-open-olympia-debut\/\">Derek Lunsford Trains Shoulders Ahead of His 2022 Men&#8217;s Open Olympia Debut<\/a> appeared first on <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\">Breaking Muscle<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>After conquering his division at the 2021 Olympia, 212 Mr. O Derek Lunsford has shifted his focus to a bigger (literally) goal. On the weekend of Dec. 16, Lunsford will travel to Las Vegas, NV, and compete in the Men\u2019s Open division for the Mr. Olympia title \u2014 which is considered the ultimate achievement in bodybuilding. The American&#8230;<br \/>\nThe post Derek Lunsford Trains Shoulders Ahead of His 2022 Men\u2019s Open Olympia Debut appeared first on Breaking Muscle.<\/p>\n","protected":false},"author":1,"featured_media":868,"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\/7796"}],"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=7796"}],"version-history":[{"count":1,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/7796\/revisions"}],"predecessor-version":[{"id":7797,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/7796\/revisions\/7797"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/868"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=7796"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=7796"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=7796"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}