The bodybuilding legend put the current superstar through the wringer. Written by Robert Zeglinski Last updated on April 5, 2023 Former 212 Olympia champion (2021) Derek Lunsford switched to competing in the Men’s Open last year and barely missed a beat. The superstar bodybuilder took home a runner-up finish at the 2022 Olympia, putting himself
biceps
It doesn’t take much to convince most people in the gym to curl. If you want an impressive physique, an intense pump, and more strength in the gym, you’ll find time to do some curls. Credit: Kzenon / Shutterstock But with so many curl variations, which movement do you pick? And how often should you
Big basic exercises like the bench press, pull-up, and barbell row are great for building your back, chest, and even shoulders, but they might not suffice to fill your sleeves and build an impressive set of guns. Credit: pixelheadphoto digitalskillet / Shutterstock Training your biceps directly will not only contribute to specific muscle growth, but
Big biceps. For some lifters, that’s the ultimate weightlifting goal. Not winning gold medals in competition or hoisting hundreds of pounds overhead. Just building some eye-catching sleeve-stretchers. And, frankly, there’s not a thing wrong with that. Credit: charnsitr / Shutterstock Changing your physique to suit your own goals, and building muscle for muscle’s sake, is
The first barbell curl was probably performed about three minutes after the barbell was invented and it’s been a gym staple ever since. This timeless exercise has always been reliable and effective for building a set of bulging biceps. Credit: Gorodenkoff / Shutterstock It might be seen as a very simple movement — grab the
Bigger, stronger arms are usually high on the list of priorities for some lifters, even if they half-whisper it for fear of being labeled “a bodybuilder,” as if there’s anything wrong with training specifically to add muscle. While there are countless varieties of curls to work the biceps with different angles or equipment, most lifters
Arm training gets a bad rap as being “all show, no go.” That mindset ignores the full range of benefits that come with training these essential muscle groups (in addition to a building good-looking pair of arms). Want to bring up your bench press? A strong set of horseshoe triceps will help you when locking
If you lift, then you probably want to look like you lift. And for many gym-goers, looking the part includes owning a pair of arms that put the seams of your sleeves to the test. Aesthetically, big arms are imposing and signal to others that you do indeed hoist iron. Functionally, bigger and stronger arms