Each Olympia champions trained together in Pittsburgh, PA.
4-time Classic Physique Olympia champion Chris Bumstead and 2021 Olympia 212 champion Derek Lunsford aren’t regular training partners, but they’re each clients of 22-time Olympia winning coach Hany Rambod. So, when the chance presents itself, the 2 champion bodybuilders do wish to trade sets.
One such session was held in Pittsburgh, PA through the weekend of May 12-13, 2023 where Lunsford guest posed on the IFBB Pittsburgh Pro contest. Bumstead shared footage of the back workout on his YouTube channel.
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Lat Pulldown Machine
Each men began the session by specializing in isolating their lats with lat pulldown machine. They performed each reverse-grip and neutral-grip pulldowns on different sets. Rambod was placing emphasis on driving the scapulae and elbows back to get a greater contraction. Each athletes also used slow tempos with their reps, increasing the time under tension. They were staying within the 10-12 rep range for every set. Rambod instructed Bumstead to carry the contracted portion for as much as five seconds at the top of 1 set.
Why Do It: The lat pulldown focuses on the lats in addition to the upper back. Using an overhand grip may recruit more of the upper back muscles, while an underhand grip may shift the main target to more of the lower lats and biceps. The neutral-grip could be used to isolate the lats with minimal biceps involvement.
Tips on how to Do It: Grab the handles together with your preferred grip and sit on the seat of the machine together with your knees secured under the pads. Get a stretch at the highest before starting the primary rep. With control, drive your elbows down and back as you pull the handles down towards your chest. You’ll be able to allow your upper body to return back barely, but don’t use momentum to drag the burden down. Pull in as near your body as possible and hold this position briefly before allowing the handles to return to the starting position under control. Repeat for the specified reps.
T-Bar Row
Next up was an old-school bodybuilding movement — the T-bar row. A barbell was placed in a corner of the gym while Lunsford stood at the alternative end with a V-handle in his hands. Each men began with three 25-kilogram (55-pound) plates on the barbell, they usually eventually added a fourth. Only two sets were shown for every athlete.
Why Do It: This exercise is a basic mass-builder for the upper back. You get the texture of free weights, although the non-weighted end of the bar is wedged or locked into position.
Tips on how to Do It: Once weight is on the barbell with the alternative end secured in a landmine unit, straddle the bar and place the V-handle underneath it so you possibly can hold the handle with each hand. Bend on the hips while keeping your back straight. Lift the handles so the weighted end of the bar comes up off the ground. While maintaining the bent-over position, pull the bar up toward your chest to contract your lats and upper back. Slowly lower the barbell back to the ground, without letting it rest on the bottom, and repeat for the specified reps.
Seated Cable Row
Bumstead began the third movement of the session when he did his first set of seated cable rows with a neutral grip. They were pulling the handle to the center of their torsos to emphasise the upper back, but their execution of the reps were still slow and controlled. Rambod encouraged them to feel the muscles working with each individual rep.
Why Do It: This promotes thickness and detail within the upper back, which each men will showcase on-stage in back-double biceps poses during mandatory callouts or during various back poses of their individual routines.
Tips on how to Do It: Place your feet on the foot pad and sit on the bench while holding the handles. It’s best to have the ability to stretch forward when lowering the handle without the pinned weight touching the stack. Keeping a straight back and barely bent legs, pull the handle in toward your torso. Squeeze the upper back and hold the contracted position before lowering the pinned weight back toward the stack. Once you are feeling a stretch in your upper back, repeat for the following rep. Your upper body should move barely, but you shouldn’t use momentum to drag the burden in. Keep a neutral neck position throughout the set.
Chest-Supported Two-Dumbbell Row
The fourth exercise of the day was first movement to make use of dumbbells. Each Bumstead and Lunsford placed themselves on an incline bench, chest down, and rowed the dumbbells up using an overhand grip. They allowed their elbows to flare out to emphasise the rear delts and upper back muscles. Rambod focused on their range of motion by having them stretch and lower the dumbbells as close as possible to the ground before starting the following rep.
Why Do It: This free weight movement hits the upper back and forces you to work either side independently to keep up stability and control of the burden. Doing this on a bench decreases the potential of using momentum or cheating the exercise.
Tips on how to Do It: Place dumbbells near the top end of the bench. Straddle the bench and place your feet wide on the ground for balance. Place your chest on the bench and use your arms to secure the dumbbells. Pull the dumbbells toward your upper body while keeping yourself connected to the bench. Once you feel the contraction of your upper back, slowly lower the weights towards the ground. Once you are feeling a stretch, begin the following rep.
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The video concluded with footage of Bumstead saying some words on stage on the Pittsburgh Pro contest before transient clips of Lunsford’s guest posing was shown.
Not all details of this workout’s were shared, but you possibly can try these movements for yourself by following the sample workout below.
Sample Back Workout
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 aim to win his fifth consecutive Classic Physique Olympia title while Lunsford, now a Men’s Open competitor, looks to enhance upon his second-place finish on the 2022 edition by overcoming current Mr. Olympia Hadi Choopan.
Featured Image: @cbum on Instagram