2023 Mr. Olympia champion Derek Lunsford and 2023 Arnold Classic Physique champion Ramon Queiroz recently partnered up for an arm workout. Queiroz is in the middle of his off-season, while Lunsford is in the final stages of his prep for the 2025 Arnold Classic, set for Feb. 28 – Mar. 1, 2025, in Columbus, OH.
Even though they were in different phases of their seasons, the duo felt it beneficial to join forces alongside Classic Physique pro Matthew Greggo. The workout began with the biceps, followed by the triceps, and the movements were performed in the following order.
Elite Level Arm Programming
- Cable Curls
- Machine Preacher Curl
- Hammer Curl
- Hercules Curl
- Cable Triceps Pushdown
- Rope Pressdown
- Dip Machine
Queiroz, Lunsford, and Greggo are considered among the best in their categories. Despite being in the top tier, they felt extra motivated while training. They cheered each other, offering words of encouragement while working in sets together. The benefits of training with a partner go beyond the weight room because it has also been shown to improve mental well-being. (1)
They pushed past failure with assisted reps. Once one could no longer lift the weight, another spotted them to continue the set. This led to an extra two to five reps on some sets. Assisted reps are commonly used to maximize hypertrophy. (2)
By the end of the session, all three athletes appeared satisfied with their work and wished each other well. Lunsford seeks his first Arnold Classic victory and the corresponding $500,000 prize. He is coming off a third-place finish at the 2024 Mr. Olympia contest. He is already qualified for the 2025 Olympia as a past champion.
Queiroz ranked fourth at the 2024 Classic Physique Olympia but also qualified for the 2025 Olympia, thanks to his win at the 2024 Musclecontest Brazil Pro. He is not expected to compete again until the 2025 Olympia, which is set for Oct. 9-12 in Las Vegas, NV.
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References
- Harada, K., Masumoto, K., & Kondo, N. (2019). Exercising Alone or Exercising With Others and Mental Health Among Middle-Aged and Older Adults: Longitudinal Analysis of Cross-Lagged and Simultaneous Effects. Journal of physical activity & health, 16(7), 556–564. https://doi.org/10.1123/jpah.2018-0366
- Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2022). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. Journal of sport and health science, 11(2), 202–211. https://doi.org/10.1016/j.jshs.2021.01.007
Featured Image: @dereklunsford_ on Instagram
