A good stretch is the foundation of Lunsford’s shoulder routine.
FST-7 training can be transformative for bodybuilders who aim to significantly enhance specific muscle groups. Developed by Hany Rambod, a renowned bodybuilding legend and Olympia-winning coach, FST (fascia stretch training) is designed to maximize the pump during workouts.
In this technique, athletes perform seven sets targeting a specific muscle group during their final routines, making it an effective method for maximizing hypertrophy. With just four weeks to go until Olympia 2024, Derek Lunsford is using FST-7 training, intensifying his shoulder workouts under the guidance of coach Hany Rambod as he prepares to defend his Mr. Olympia title.
| Full Name: Derek Lunsford | ||
| Weight | Height | Date of Birth |
| 205-215 lbs | 5’6’’ | 1993 |
| Profession | Era | Nationality |
| Bodybuilder | 2010 | American |
In a recent YouTube video, Derek Lunsford showcases the FST training method to target his shoulders while collaborating with his coach effectively. His journey to the peak of competitive bodybuilding has been remarkable, beginning in the Men’s 212 category and evolving to the Men’s Open competition, culminating in his victory of the most prestigious bodybuilding title in 2023. Let’s explore his shoulder-blasting routine as he prepares for the 2024 Olympia.
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Derek Lunsford’s FST-7 Shoulder Training
“We are here to blast shoulders today,” Hany Rambod says as he gets Derek Lunsford ready for his FST-7 shoulder workout. Below is a list of his exercises.
- Dumbbell Lateral Raise
- Smith Machine Shoulder Press
- Machine Shoulder Press
- Dumbbell Front Raise
- Machine Lateral Raise
- Rear Delt Fly
- Bent-Over Dumbbell Rear Delt Fly
Watch the training below:
Dumbbell Lateral Raise
Derek Lunsford starts his shoulder workouts with warm-ups. He performs one set of dumbbell lateral raises, doing eight reps. This study shows that performing warm-ups can help boost your exercise performance (1). He gets into his working sets and progressively loads the dumbbells for lateral raises. Hany Rambod instructs him to lift the dumbbells with his palms facing outward for each rep. Rambod also tells him to control the negatives, giving his target muscles more time under tension, which is good for muscle hypertrophy.
The dumbbell lateral raises primarily target the lateral deltoids (side shoulders) but also work the anterior deltoids and traps to a certain degree. Derek Lunsford does multiple sets of this exercise, ranging from eight to twelve reps.
Smith Machine Shoulder Press
Derek Lunsford’s next exercise is the Smith machine shoulder press. While doing this exercise, Hany Rambod tells him to drive with his legs and keep them flat. He also tells Lunsford to utilize a full range of motion. Lunsford has Rambod assist him during this exercise as he approaches a training failure. Studies have shown that training to failure can increase muscle strength and muscle hypertrophy, which helps with muscle growth (2).
The Smith machine press works and targets upper body muscles. It lays specific shoulder work on the anterior deltoids (front shoulders) and also works the triceps, chest, and core muscles. Lundsford does a couple of sets of this exercise, ranging from eight to twelve reps.
Machine Shoulder Press
“So what we’re doing now is we’re using a neutral grip, Panetta shoulder press. The nice thing about the shoulder press is that not only are you going to be able to change the height up and down, but you can actually move it forward and back. So what we’re doing is we had to move it back a little bit, so he gives him a little more room so he’s not so far forward and so he can be able to get a nice stretch and go all the way,” Hany Rambod says.
Hany Rambod spotted Lunsford for this exercise, helping him go higher for a maximum stretch, slowly controlling his eccentric movements, and spending more time under tension. Research shows that eccentric movements can help improve athletes’ skeletal strength, balance, and muscular structures (3).
The machine shoulder press targets your shoulder muscles, especially the anterior and lateral delts. It works your triceps, traps, rotator cuffs, and core muscles. Lunsford does eight to twelve reps of the exercise and flexes his muscles before hopping to the next exercise.
Dumbbell Front Raise
Up next for Lunsford is the front raise to engage his anterior delts. He consumes a scoop of his intra-work drink and gets into his exercise. Lunsford does this unilaterally, training each side of his body equally. Hany Rambod tells him to control his movements and keep his chest up.
Machine Lateral Raise
Lunsford grabs the lateral raise machine handles and has Rambod prep him for this exercise. He incorporates full and partial reps for this exercise. During this exercise, Rambod also urges him to apply slow, controlled movements and keep his chest up. Machine lateral raises are isolation exercises targeting lateral delts and traps.
Rear Delt Fly
For the rear delts fly, Lunsford bends to work his posterior delts using the rear delt fly machine. He does a couple of sets with Rambod spotting, and Rambod tells him to switch to partial reps because he’s getting tired and to add some isometric movements during this exercise.
Rear delt flys work your posterior delts, giving you those well-rounded 3D shoulders. They also recruit your core muscles, which helps with stability during this exercise.
Bent-Over Dumbbell Rear Delt Fly
Lunsford rounds up his intense shoulder day workouts by performing the free weight bent-over dumbbell rear delt fly. While doing his reps, Rambod emphasizes that Lunsford controls and slows his movements on the way down.
“Slower on the way down good. Control that way on the way down.”
At the end of shoulder training, Derek Lunsford poses, and Hany Rambod checks out his student’s pose, and they’re both impressed. Rambod asks him, “How was it?” Lunsford replies, “Good day. Real good day.”
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References
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
- Nóbrega, S. R., & Libardi, C. A. (2016). Is Resistance Training to Muscular Failure Necessary?. Frontiers in physiology, 7, 10. https://doi.org/10.3389/fphys.2016.00010
- Harris-Love, M. O., Gollie, J. M., & Keogh, J. W. L. (2021). Eccentric Exercise: Adaptations and Applications for Health and Performance. Journal of functional morphology and kinesiology, 6(4), 96. https://doi.org/10.3390/jfmk6040096
