Each Olympia champions educated collectively in Pittsburgh, PA.
4-time Traditional Physique Olympia champion Chris Bumstead and 2021 Olympia 212 champion Derek Lunsford aren’t common coaching companions, however they’re each purchasers of 22-time Olympia profitable coach Hany Rambod. So, when the chance presents itself, the 2 champion bodybuilders do prefer to commerce units.
One such session was held in Pittsburgh, PA through the weekend of Could 12-13, 2023 the place Lunsford visitor posed on the IFBB Pittsburgh Professional contest. Bumstead shared footage of the again exercise on his YouTube channel.
Lat Pulldown Machine
Each males started the session by specializing in isolating their lats with lat pulldown machine. They carried out each reverse-grip and neutral-grip pulldowns on completely different units. Rambod was inserting emphasis on driving the scapulae and elbows again to get a larger contraction. Each athletes additionally used sluggish tempos with their reps, growing the time underneath rigidity. They had been staying within the 10-12 rep vary for every set. Rambod instructed Bumstead to carry the contracted portion for as much as 5 seconds on the finish of 1 set.
Why Do It: The lat pulldown focuses on the lats in addition to the higher again. Utilizing an overhand grip could recruit extra of the higher again muscle groups, whereas an underhand grip could shift the main focus to extra of the decrease lats and biceps. The neutral-grip can be utilized to isolate the lats with minimal biceps involvement.
Find out how to Do It: Seize the handles along with your most well-liked grip and sit on the seat of the machine along with your knees secured underneath the pads. Get a stretch on the high earlier than starting the primary rep. With management, drive your elbows down and again as you pull the handles down in direction of your chest. You’ll be able to permit your higher physique to come back again barely, however don’t use momentum to drag the load down. Pull in as near your physique as attainable and maintain this place briefly earlier than permitting the handles to return to the beginning place underneath management. Repeat for the specified reps.
T-Bar Row
Subsequent up was an old-school bodybuilding motion — the T-bar row. A barbell was positioned in a nook of the health club whereas Lunsford stood on the reverse finish with a V-handle in his arms. Each males began with three 25-kilogram (55-pound) plates on the barbell, they usually ultimately added a fourth. Solely two units had been proven for every athlete.
Why Do It: This train is a primary mass-builder for the higher again. You get the texture of free weights, though the non-weighted finish of the bar is wedged or locked into place.
Find out how to Do It: As soon as weight is on the barbell with the alternative finish secured in a landmine unit, straddle the bar and place the V-handle beneath it so you’ll be able to maintain the deal with with every hand. Bend on the hips whereas conserving your again straight. Raise the handles so the weighted finish of the bar comes up off the ground. Whereas sustaining the bent-over place, pull the bar up towards your chest to contract your lats and higher again. Slowly decrease the barbell again to the ground, with out letting it relaxation on the bottom, and repeat for the specified reps.
Seated Cable Row
Bumstead began the third motion of the session when he did his first set of seated cable rows with a impartial grip. They had been pulling the deal with to the center of their torsos to emphasise the higher again, however their execution of the reps had been nonetheless sluggish and managed. Rambod inspired them to really feel the muscle groups working with every particular person rep.
Why Do It: This promotes thickness and element within the higher again, which each males will showcase on-stage in back-double biceps poses throughout necessary callouts or throughout varied again poses of their particular person routines.
Find out how to Do It: Place your toes on the foot pad and sit on the bench whereas holding the handles. You must have the ability to stretch ahead when decreasing the deal with with out the pinned weight touching the stack. Maintaining a straight again and barely bent legs, pull the deal with in towards your torso. Squeeze the higher again and maintain the contracted place earlier than decreasing the pinned weight again towards the stack. As soon as you are feeling a stretch in your higher again, repeat for the subsequent rep. Your higher physique ought to transfer barely, however you shouldn’t use momentum to drag the load in. Preserve a impartial neck place all through the set.
Chest-Supported Two-Dumbbell Row
The fourth train of the day was first motion to make use of dumbbells. Each Bumstead and Lunsford positioned themselves on an incline bench, chest down, and rowed the dumbbells up utilizing an overhand grip. They allowed their elbows to flare out to emphasise the rear delts and higher again muscle groups. Rambod centered on their vary of movement by having them stretch and decrease the dumbbells as shut as attainable to the ground earlier than starting the subsequent rep.
Why Do It: This free weight motion hits the higher again and forces you to work both sides independently to keep up stability and management of the load. Doing this on a bench decreases the potential for utilizing momentum or dishonest the train.
Find out how to Do It: Place dumbbells close to the pinnacle finish of the bench. Straddle the bench and place your toes extensive on the ground for stability. Place your chest on the bench and use your arms to safe the dumbbells. Pull the dumbbells towards your higher physique whereas conserving your self related to the bench. While you really feel the contraction of your higher again, slowly decrease the weights in direction of the ground. As soon as you are feeling a stretch, start the subsequent rep.
The video concluded with footage of Bumstead saying some phrases on stage on the Pittsburgh Professional contest earlier than temporary clips of Lunsford’s visitor posing was proven.
Not all particulars of this exercise’s had been shared, however you’ll be able to strive these actions for your self by following the pattern exercise under.
Pattern Again Exercise
Lat Pulldown — 4 x 8-12
T-Bar Row — 3 x 10-12
Seated Cable Row — 3 x 10-12
Chest-Supported Two-Dumbbell Row — 3 x 10
Each Bumstead and Lunsford will compete of their respective divisions on the 2023 Olympia Weekend in Orlando, FL on the weekend of Nov. 2-5. Bumstead will purpose to win his fifth consecutive Traditional Physique Olympia title whereas Lunsford, now a Males’s Open competitor, seems to enhance upon his second-place end on the 2022 version by overcoming present Mr. Olympia Hadi Choopan.
Featured Picture: @cbum on Instagram
