{"id":18488,"date":"2026-04-21T09:14:27","date_gmt":"2026-04-21T09:14:27","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=18488"},"modified":"2026-04-21T09:14:27","modified_gmt":"2026-04-21T09:14:27","slug":"derek-lunsford-shares-key-arm-growth-tips-during-offseason-prep-before-pittsburgh-pro-guest-posing-fitness-volt","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=18488","title":{"rendered":"Derek Lunsford Shares Key Arm Growth Tips During Offseason Prep Before Pittsburgh Pro Guest Posing \u2013 Fitness Volt"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div>\n<p>Bodybuilder Derek Lunsford is turning weak points into strengths. On April 20, 2026, <strong>he shared his off-season arm growth workout using electrical muscle stimulation, less than five weeks from guest posing at the Pittsburgh Pro.\u00a0<\/strong><\/p>\n<p>Derek Lunsford pulled off a legendary feat in his last Olympia appearance. He won back the Sandow trophy after losing it in 2024 to <a href=\"https:\/\/fitnessvolt.com\/samson-dauda-profile\/\">Samson Dauda<\/a>. His victory at the <a href=\"https:\/\/fitnessvolt.com\/2025-mr-olympia-results\/\">2025 Mr. Olympia<\/a> was history-making; he <a href=\"https:\/\/fitnessvolt.com\/jay-cutler-comment-on-derek-lunsford-2025-mr-olympia-win\/\">became the first athlete since Jay Cutler<\/a> to reclaim the prestigious crown after losing it onstage.\u00a0<\/p>\n<p>While Lunsford enjoyed some much-needed time off, his rivals got back to work. <a href=\"https:\/\/fitnessvolt.com\/andrew-jacked-profile\/\">Chinedu Andrew \u2018Jacked\u2019 Obiekea<\/a> stands out as one of his greatest threats, thanks to three consecutive Pro show wins, including the <a href=\"https:\/\/fitnessvolt.com\/2025-romania-muscle-fest-pro-results\/\">Romania Pro<\/a>, <a href=\"https:\/\/fitnessvolt.com\/2026-arnold-classic-results-all-divisions\/\">Arnold Classic Ohio<\/a>, and <a href=\"https:\/\/fitnessvolt.com\/2026-arnold-classic-uk-results\/\">UK<\/a> events. The guest posing spectacle in Pittsburgh is coming soon, and Lunsford plans to remind the Men\u2019s Open class why he holds the throne.\u00a0<\/p>\n<h2 id=\"derek-lunsfords-off-season-routine-to-grow-his-arms-for-the-guest-posing-event-in-pittsburgh\">Derek Lunsford\u2019s Off-Season Routine to Grow His Arms for the Guest Posing Event in Pittsburgh\u00a0<\/h2>\n<p><em>Find his exercise selections from the video below:\u00a0<\/em><\/p>\n<div class=\"fv-newsletter\" style=\"background:#fff;border:1px solid #e0e0e0;border-radius:8px;padding:30px 35px;margin:30px 0;box-shadow:0 2px 10px rgba(0,0,0,.06);\">\n<h3 style=\"margin:0 0 15px;font-size:1.5em;font-weight:700;color:#222;\">Get Fitter, <em>Faster<\/em><\/h3>\n<p style=\"margin:0 0 20px;font-size:1em;color:#444;line-height:1.6;\">Level Up Your Fitness: Join our \ud83d\udcaa strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!<\/p>\n<\/p><\/div>\n<ul>\n<li>Isolation Curl<\/li>\n<li>Cable Cross-Body Tricep Extension &amp; One-Arm Cable Cross-Body Tricep Extension\u00a0<\/li>\n<li>Cable Overhead Triceps Extension\u00a0<\/li>\n<li>Cable Curls\u00a0<\/li>\n<\/ul>\n<h4 id=\"isolation-curl\">Isolation Curl<\/h4>\n<p>Lunsford explained why he\u2019s using an EMS (electrical muscle stimulation) unit to help him work on his bicep peaks:\u00a0<\/p>\n<blockquote>\n<p>\u201cIt\u2019s definitely a good tool that you can use here and there,\u201d <a href=\"https:\/\/www.youtube.com\/watch?v=zRNA_8kGkbU\" target=\"_blank\" rel=\"nofollow noopener\">said<\/a> Lunsford. \u201cYou just find a different way. This is just another tool you can add to the toolbox. You can use this in a lot of different ways. I haven\u2019t used this in several years.\u201d\u00a0<\/p>\n<\/blockquote>\n<p>He added that it\u2019s also a useful tool on de-load weeks when training isn\u2019t as intense.\u00a0<\/p>\n<blockquote>\n<p>\u201cI decided I wanted to start using it again. You can definitely use it for your de-load,\u201d he said. \u201cYou can use this as a de-load hack. Is there science behind it? Do I know for sure what I\u2019m saying is true? No. It\u2019s more theory. But that\u2019s bodybuilding.\u201d\u00a0<\/p>\n<\/blockquote>\n<h4 id=\"cable-cross-body-tricep-extension-one-arm-cable-cross-body-tricep-extension\">Cable Cross-Body Tricep Extension &amp; One-Arm Cable Cross-Body Tricep Extension\u00a0<\/h4>\n<p>Lunsford favors the cross-body tricep extension variation over a conventional pressdown because it\u2019s easier on his elbows.\u00a0<\/p>\n<blockquote>\n<p>\u201cI like this setup a lot better than just regular pushdowns. I feel like the angle of this motion is way better than the rope pushdown. I feel like this is good, but I get a lot of tension in my elbows, especially, sometimes even my shoulders. But when I\u2019m able to do the crossover, it just feels like I\u2019m able to engage my actual tricep more.\u201d\u00a0<\/p>\n<\/blockquote>\n<h4 id=\"cable-overhead-triceps-extension\">Cable Overhead Triceps Extension\u00a0<\/h4>\n<p>The reigning Mr. Olympia moved on with overhead triceps extensions, stressing the importance of the shoulders staying in place.\u00a0<\/p>\n<div class=\"fv-newsletter\" style=\"background:#fff;border:1px solid #e0e0e0;border-radius:8px;padding:30px 35px;margin:30px 0;box-shadow:0 2px 10px rgba(0,0,0,.06);\">\n<h3 style=\"margin:0 0 15px;font-size:1.5em;font-weight:700;color:#222;\">Get Fitter, <em>Faster<\/em><\/h3>\n<p style=\"margin:0 0 20px;font-size:1em;color:#444;line-height:1.6;\">Level Up Your Fitness: Join our \ud83d\udcaa strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!<\/p>\n<\/p><\/div>\n<blockquote>\n<p>\u201cYou\u2019re going to try to keep your shoulders in place the best you can, staying overhead. But this, I can just take each one [handle] individually, and just drive straight forward over my head. You could do a lot of different attachments.\u201d\u00a0<\/p>\n<\/blockquote>\n<h4 id=\"cable-curls\">Cable Curls\u00a0<\/h4>\n<p>As a finisher, Lunsford utilized cable curls, focusing on lengthening the bicep for added stimulus.\u00a0<\/p>\n<blockquote>\n<p>\u201cI\u2019m zapped,\u201d said Lunsford. \u201cYou come here, and you have a game plan, you know what angles you want to hit and exercises you want to do, and then, sometimes, you just mix it up because it feels good.\u201d\u00a0<\/p>\n<\/blockquote>\n<p>Attention has quickly turned to the 2026 Mr. Olympia contest. Dauda and Jacked have made it clear that they want a two-man showdown in Vegas. While some are confident in their chances, \u201cThe Nigerian Lion\u201d stressed that <a href=\"https:\/\/fitnessvolt.com\/samson-dauda-battle-andrew-jacked-2026-mr-olympia\/\">he won\u2019t be counting out Lunsford<\/a>.\u00a0<\/p>\n<p>Lunsford has a shot to silence naysayers who have criticized his arms in the past. The guest posing event at the 2026 Pittsburgh Pro takes place May 16-17 in Pittsburgh, Pennsylvania.\u00a0<\/p>\n<p><strong>RELATED:\u00a0<\/strong><a href=\"https:\/\/fitnessvolt.com\/andrew-jacked-pittsburgh-pro-guest-posing-derek-lunsford-samson-dauda\/\">Andrew Jacked Teases Pittsburgh Guest Posing Showdown Against Derek Lunsford and Samson Dauda: \u2018Let\u2019s Go to Hell &amp; Come Back\u2019<\/a><\/p>\n<h4 id=\"watch-the-full-video-from-the-derek-lunsford-youtube-channel-below\"><strong><em>Watch the full video from the Derek Lunsford YouTube channel below:\u00a0<\/em><\/strong><\/h4>\n<p><div class=\"youtube-embed\" data-video_id=\"zRNA_8kGkbU\"><iframe loading=\"lazy\" title=\"The Key To My Arm Growth | Mr Olympia Offseason Prep\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/zRNA_8kGkbU?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<hr\/>\n<aside class=\"fv-gnews-follow\" aria-label=\"Follow FitnessVolt\">\n<div class=\"fv-gnews-inner\">\n<p>\n                    <strong>Follow FitnessVolt<\/strong><br \/>\n                    <span>Breaking strength sports news, expert training guides, and competition coverage direct to your feed<\/span>\n                <\/p>\n<nav class=\"fv-gnews-social\" aria-label=\"FitnessVolt social media\">Also find us on <a href=\"https:\/\/www.facebook.com\/FitnessVolt\/\" rel=\"noopener\" target=\"_blank\">Facebook<\/a>, <a href=\"https:\/\/www.instagram.com\/fitnessvoltnetwork\/\" rel=\"noopener\" target=\"_blank\">Instagram<\/a>, <a href=\"https:\/\/twitter.com\/fitness_volt\" rel=\"noopener\" target=\"_blank\">X (Twitter)<\/a>, and <a href=\"https:\/\/www.youtube.com\/channel\/UCWHcXX6Zd8Kti_Uujn0E4Nw\/?sub_confirmation=1\" rel=\"noopener\" target=\"_blank\">YouTube<\/a><\/nav>\n<p class=\"fv-gnews-hint\">Tip: Signed in to Google? Tap Follow for instant updates.<\/p>\n<\/p><\/div>\n<\/aside><\/div>\n<p><script async src=\"\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><br \/>\n<br \/><a href=\"https:\/\/fitnessvolt.com\/derek-lunsford-arm-workout-2026-pittsburgh-pro-guest-pose\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bodybuilder Derek Lunsford is turning weak points into strengths. On April 20, 2026, he shared his off-season arm growth workout using electrical muscle stimulation, less than five weeks from guest posing at the Pittsburgh Pro.\u00a0 Derek Lunsford pulled off a legendary feat in his last Olympia appearance. He won back the Sandow trophy after losing [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":18489,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[275,215],"tags":[],"class_list":{"0":"post-18488","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-derek-lunsford","8":"category-mens-open-bodybuilding"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Derek Lunsford Shares Key Arm Growth Tips During Offseason Prep Before Pittsburgh Pro Guest Posing \u2013 Fitness Volt - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=18488\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Derek Lunsford Shares Key Arm Growth Tips During Offseason Prep Before Pittsburgh Pro Guest Posing \u2013 Fitness Volt - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"Bodybuilder Derek Lunsford is turning weak points into strengths. 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