Preparations for the 2024 Mr. Olympia contest are heating up for reigning champion Derek Lunsford, who recently walked fans through a demanding shoulder and delt training session.
Just weeks before hitting the stage, Lunsford showcased a grueling shoulders workout designed to add size to his delts as he sets his sights on his first title defense.
The workout, which took place on July 26, 2024, highlighted Lunsford’s dedication and strategy to maintain his position at the top of the Men’s Open division.
Derek Lunsford’s Path to the Top
A Historic Victory
Last year, Derek Lunsford made history by becoming the sport’s first-ever two-division Mr. Olympia after defeating his teammate Hadi Choopan in a closely contested battle.
The victory solidified Lunsford’s status as one of the premier bodybuilders in the world.
Despite a brief period of tension following the competition, Lunsford and Choopan eventually reconciled, much to the delight of their fans.
Strategic Off-Season
While ‘The Persian Wolf’ Hadi Choopan opted to compete and win at the recent Arnold Classic Ohio and UK shows, Lunsford decided to work in silence throughout his off-season.
He has been clear about his intentions to enhance his arms, chest, and abs in preparation for the marquee show.
With bodybuilding veterans and fans hedging their bets on either Lunsford or Choopan to take home gold, the anticipation for the 2024 Mr. Olympia is at an all-time high.
Related: Derek Lunsford’s Training Split for Mr. Olympia 2024 and Physique Update: ‘Heaviest I’ve Ever Been’
The Shoulder and Delt Workout
Derek Lunsford’s recent shoulder workout is a testament to his commitment and intensity as he prepares for the Olympia.
Below is a detailed breakdown of his brutal shoulder and delt training session.
Seated Lateral Raise Machine
Derek Lunsford begins his workout with the seated lateral raise machine. This exercise targets the middle deltoids and helps in building the width and overall size of the shoulders.
By starting with an isolation exercise, Lunsford ensures that his delts are pre-exhausted and ready for the heavier compound movements to follow.
Standing Dumbbell Lateral Raise
Next, Derek Lunsford moves on to standing dumbbell lateral raises. This classic shoulder exercise further isolates the middle delts and promotes shoulder growth and definition.
Derek Lunsford focuses on maintaining strict form and controlling the weight throughout the movement to maximize muscle engagement.
Lying Cable Lateral Raise
The lying cable lateral raise is another isolation exercise that Lunsford incorporates into his routine.
This exercise allows for constant tension on the delts throughout the entire range of motion, enhancing muscle activation and growth.
Seated Dumbbell Shoulder Press
Derek Lunsford then transitions to the seated dumbbell shoulder press, a compound movement that targets the anterior delts, triceps, and upper chest.
This exercise is crucial for building overall shoulder mass and strength.
Derek Lunsford emphasizes the importance of using a full range of motion and proper form to prevent injuries and ensure maximum muscle engagement.
Smith Machine Shoulder Press
Following the dumbbell press, Lunsford performs the Smith machine shoulder press.
The Smith machine provides stability and allows for a controlled pressing motion, which can be beneficial for focusing on the deltoids and reducing the involvement of stabilizer muscles.
Standing Alternating Dumbbell Front Hammer Raise
Derek Lunsford incorporates the standing alternating dumbbell front hammer raise to target the front delts.
This exercise helps in building the anterior portion of the shoulder, contributing to a fuller and more rounded shoulder appearance.
Seated Cable Lateral Raise
The seated cable lateral raise is another isolation exercise that Lunsford uses to target the middle delts.
By using cables, Lunsford ensures constant tension on the muscles, which can enhance muscle activation and growth.
Bent-Over Dumbbell Rear Delt Raise
To target the rear delts, Derek Lunsford performs the bent-over dumbbell rear delt raise. This exercise is crucial for developing the posterior portion of the shoulder, contributing to overall shoulder balance and strength.
Dumbbell Shrugs
Derek Lunsford includes dumbbell shrugs in his routine to target the trapezius muscles. Strong traps are essential for a well-developed upper body and can contribute to overall shoulder aesthetics.
Leg Raise Ab Machine
Lunsford concludes his workout with the leg raise ab machine, emphasizing the importance of core strength and stability.
A strong core is vital for supporting heavy lifts and maintaining proper form throughout the workout.
Related: Derek Lunsford’s 5-Exercise, High-Volume Shoulder Workout for Massive Pumps
Emphasis on Flexibility and Injury Prevention
Flexibility Training
After pushing through his first five exercises, Derek Lunsford discusses the importance of flexibility.
He emphasizes the need for a deeper range of motion and a bigger stretch on all body parts to promote muscle growth and detail.
Flexibility training not only enhances muscle development but also helps prevent injuries by making the muscles more elastic.
Deep Tissue Massage and Lighter Sets
Lunsford credits deep tissue massage and lighter-weight final sets during workouts for helping ease his aches and pains.
He explains that as he has gotten bigger and added more muscle tissue, his flexibility has decreased.
To combat this, Lunsford has been focusing on improving his flexibility through various therapies and stretching techniques.
By incorporating lighter sets at the end of his workouts, he ensures that his muscles get a deep stretch, which helps alleviate nagging pains and improve flexibility.
Importance of Hand Positioning
During the rear delt portion of the workout, Lunsford opens up about the importance of hand positioning.
He explains that varying hand positions during exercises like front raises can target different angles and muscle fibers in the front delts.
This technique allows for a more comprehensive development of the shoulder muscles.
The Road to Mr. Olympia
Competition Lineup
As Lunsford prepares for his title defense, he faces a formidable lineup of competitors.
In addition to Hadi Choopan, who has been on a winning streak at the Arnold Classic, Lunsford will have to contend with other top contenders like Samson Dauda and Nick Walker.
Dauda recently moved to Oxygen Gym for a new change in training scenery, while Walker earned gold at the 2024 New York Pro after a close battle with Martin Fitzwater.
Lunsford’s Strategy
Whether it’s a back, chest, or arms workout, Lunsford is leaving nothing in the tank as he prepares for the 2024 Mr. Olympia.
His strategy involves focusing on his weak points, improving his flexibility, and maintaining a high level of intensity in his training sessions.
Given the improvements to his physique both in terms of size and detail, many believe he’s a big favorite ahead of the sport’s most celebrated event of the year, which is slated to take place October 10-13 when the organization celebrates its 60th anniversary.
Related: Derek Lunsford vs Hadi Choopan: A Controversial 2023 Mr. Olympia Battle
Conclusion
Lunsford‘s detailed shoulder and delt workout provides valuable insights into his preparation for the 2024 Mr. Olympia.
His emphasis on form, flexibility, and proper technique, combined with his intense training regimen, showcases his dedication and commitment to defending his title.
As Lunsford continues to prepare for the biggest competition of the year, fans and aspiring bodybuilders alike can learn from his approach and incorporate his techniques into their own training routines.
With his strategic focus and relentless work ethic, Lunsford is poised to make a significant impact on the Olympia stage.