Chris Bumstead and Derek Lunsford Go Heavy on Again Day with Hany Rambod

Each Olympia champions educated collectively in Pittsburgh, PA.

Written by Roger Lockridge Final up to date on Could 30, 2023

4-time Traditional Physique Olympia champion Chris Bumstead and 2021 Olympia 212 champion Derek Lunsford aren’t common coaching companions, however they’re each shoppers of 22-time Olympia profitable coach Hany Rambod. So, when the chance presents itself, the 2 champion bodybuilders do wish to commerce units. 

One such session was held in Pittsburgh, PA through the weekend of Could 12-13, 2023 the place Lunsford guest posed at the IFBB Pittsburgh Pro contest. Bumstead shared footage of the back workout 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 putting emphasis on driving the scapulae and elbows again to get a larger contraction. Each athletes additionally used gradual tempos with their reps, rising the time beneath 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 tissues, whereas an underhand grip could shift the main target to extra of the decrease lats and biceps. The neutral-grip can be utilized to isolate the lats with minimal biceps involvement.

The best way 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 beneath 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 enable your higher physique to come back again barely, however don’t use momentum to drag the burden down. Pull in as near your physique as doable and maintain this place briefly earlier than permitting the handles to return to the beginning place beneath 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 fitness center whereas Lunsford stood on the reverse finish with a V-handle in his fingers. Each males began with three 25-kilogram (55-pound) plates on the barbell, and so they finally 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, although the non-weighted finish of the bar is wedged or locked into place.

The best way to Do It: As soon as weight is on the barbell with the other finish secured in a landmine unit, straddle the bar and place the V-handle beneath it so you possibly can maintain the deal with with every hand. Bend on the hips whereas preserving your again straight. Elevate 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 gradual and managed. Rambod inspired them to really feel the muscle tissues 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 numerous again poses of their particular person routines.

The best way to Do It: Place your toes on the foot pad and sit on the bench whereas holding the handles. You need to be capable to stretch ahead when decreasing the deal with with out the pinned weight touching the stack. Holding 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’re feeling a stretch in your higher again, repeat for the following rep. Your higher physique ought to transfer barely, however you shouldn’t use momentum to drag the burden 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 tissues. Rambod targeted on their vary of movement by having them stretch and decrease the dumbbells as shut as doable to the ground earlier than starting the following rep. 

Why Do It: This free weight motion hits the higher again and forces you to work both sides independently to take care of stability and management of the burden. Doing this on a bench decreases the opportunity of utilizing momentum or dishonest the train.

The best way to Do It: Place dumbbells close to the pinnacle finish of the bench. Straddle the bench and place your toes vast 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 preserving your self related to the bench. If you really feel the contraction of your higher again, slowly decrease the weights in direction of the ground. As soon as you’re feeling a stretch, start the following rep.