Derek Lunsford Uses EMS ‘Shock Therapy’ to Boost Arm Growth, ‘could not care less’ what critics think
With just 12 weeks remaining before defending his Mr. Olympia title, Derek Lunsford isn’t simply lifting heavier weights. Instead, he’s experimenting with electrical muscle stimulation (EMS) to boost arm growth with even greater muscle contractions during training – a strategy that has already sparked debate among bodybuilding fans.
Lunsford recently shared a full arm workout on YouTube, where he used EMS pads throughout much of his triceps and biceps session. While some online have questioned whether the technology is unnecessary or even “lazy,” the reigning Olympia champion made it clear he believes it’s simply another tool to maximize muscle stimulation.
As the rivalry with Andrew Jacked and Hadi Choopan heats up heading toward the 2026 Mr. Olympia, Lunsford is leaving little to chance as he attempts to further improve one of the few areas critics have consistently pointed to, his arm detail and biceps peaks.
Derek Lunsford’s Arm Workout
- Triceps Pushdown (Warm-Up)
- Cable Curl (Warm-Up)
- V-Bar Triceps Pushdowns (EMS)
- Single-Arm Triceps Pushdowns (EMS)
- Overhead Triceps Extensions (EMS)
- Preacher Curls (EMS)
- Standing Concentration Curls
- Post-workout Whey Isolate
Why Derek Lunsford Is Adding EMS To His Arm Training
The biggest talking point from the workout wasn’t the exercises themselves. It was the electrical muscle stimulation machine attached to Lunsford’s arms throughout most of the session.
EMS works by sending controlled electrical impulses into the targeted muscles, forcing additional contractions while the athlete is already performing each repetition. The result is a more intense contraction with less external weight.
During the workout, Lunsford repeatedly asked for the intensity to be increased as his training partner adjusted the machine in real time.
“I really can’t explain what this feels like. It just feels really good,” Lunsford said while working through triceps pushdowns.
He added that the added contractions help him achieve a level of muscle activation he struggles to replicate through traditional lifting alone.
“It’s just the craziest stimulation in the muscle… I just always feel like I get such a better contraction without the elbow pain.”
Rather than chasing heavier loads, Lunsford explained that the goal is maximizing muscle isolation and quality contractions.
Lunsford Responds To Critics: ‘It’s A Tool’
The use of EMS quickly became one of the most discussed aspects of the video, with some bodybuilding fans arguing that relying on electrical stimulation somehow cheapens the workout.
Lunsford anticipated the criticism before it even arrived. Later in the workout, he addressed the debate even more directly.
“I really could not care less what people think or say about me using these because it works. I could have a good workout and I do have good workouts without it, obviously. Like, do you have to have it? No, but it’s a tool.”
That philosophy of literally shocking your muscles into growing has become increasingly common among elite bodybuilders. Recovery devices, blood-flow restriction training, massage guns, red light therapy and other recovery technologies have all become part of modern contest prep. Many athletes say EMS is simply another tool to supercharge training stimulus rather than replacing hard work.
Experts still debate whether EMS can boost arm size or add sharper detail , but Lunsford firmly believes it helps him create a different type of muscle fatigue.
A Different Stimulus Ahead Of Olympia
Lunsford emphasized that the workout wasn’t about moving massive weights or piling on endless sets.
Instead, he intentionally kept both the load and overall volume moderate while relying on the EMS-assisted contractions to dramatically increase intensity.
“Even though the weight wasn’t crazy and the volume wasn’t too much, the intensity of the workout was a lot,” Lunsford explained after finishing the session. “It’s a completely different stimulus that I’m used to.”
He also stressed that proper nutrition remains the foundation of every workout, pointing to carbohydrate intake, pre-workout supplementation, hydration, and immediate post-workout protein as the biggest contributors to maximizing the pump and recovery.
With the 2026 Mr. Olympia scheduled for September 24-27 in Las Vegas, Lunsford continues searching for every possible advantage as he prepares to defend the Sandow Trophy against a stacked field that includes Andrew Jacked, Hadi Choopan, and the rest of bodybuilding’s elite.
Image embed via YouTube @dereklunsford_
