Derek Lunsford’s Hardcore Back Workout: How He Plans to Challenge Hadi Choopan at the 2023 Mr. Olympia

Derek Lunsford, who is currently 9 weeks away from the 2023 Mr. Olympia competition, recently shared details about his heavy-duty back workout in an online video. Lunsford explained that he targeted his upper and lower back, particularly focusing on the lower lats.

To accomplish this, he incorporated various pull-down variations into his routine. Lunsford started with wide grip pull-downs to engage the lower lats, followed by closer grip pull-downs for added intensity. This combination aimed to maximize the activation of the targeted muscles.

After completing the pull-down exercises, Lunsford moved on to free-weight barbell exercises. However, he emphasized the importance of transitioning to exercises that isolate the muscles of the back, rather than solely focusing on lifting heavy weights. He stressed the need to constantly prioritize the muscles being worked to effectively stimulate growth.

Lunsford's intense and dedicated approach to his training sessions is evident. He expressed his passion for pushing himself to train hard and sculpt his physique, noticing the transformation and progress in his physique as the weights increased. He described the satisfaction of the sweat dripping off his forehead and the feeling of exhaustion and accomplishment after a tough set.

As Lunsford progresses through his nine-week training period leading up to the 2023 Mr. Olympia, he continues to showcase his commitment to achieving his best possible physique for the highly anticipated competition.

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