Mike Sommerfeld approves of the 2023 Mr. Olympia’s gymnasium gear.
Final up to date on November 18th, 2024
Just lately, the 2023 Mr. Olympia Derek Lunsford and Classic Physique star Mike Sommerfeld skilled collectively. Though Lunsford misplaced his title on the 2024 Olympia to Samson Dauda, he nonetheless secured a spot within the prime three, ending behind runner-up Hadi Choopan.
Sommerfeld delivered a formidable efficiency, scoring second place in Basic Physique, proper behind six-time champion Chris Bumstead, who not too long ago competed within the Males’s Open division on the 2024 Prague Pro.
Lunsford and Sommerfeld’s 2024 Olympia performances secured their invitations to the 2025 version, and they’re already coaching of their off-seasons. In early November, Sommerfeld shared the again exercise and arm coaching he carried out with Lunsford at Lunsford’s new gymnasium.
[Related: 2024 Mr. Olympia Samson Dauda’s Winning Strategy Is Trusting His Instincts]
An Olympian’s Gymnasium Tour
Earlier than coaching, Lunsford took Sommerfeld on a tour of his gymnasium, which was nonetheless beneath development. The ability contains a lounge, recovery middle, water fountain, retail store, workplaces, and a devoted posing space. Lunsford showcased the gymnasium gear they’d use, which galvanized Sommerfeld.
“I need it to be semi-private, so there may be an environment of individuals coaching,” Lunsford described. “Who desires to simply prepare by themselves? I like individuals round me coaching, however I additionally don’t need it to be like a public gymnasium the place all people comes, who doesn’t respect the gymnasium or is simply there to take up house.”
The 2023 Mr. Olympia says he’s firming down his again coaching to concentrate on arms. “[The judges] instructed me I don’t want any again,” Lunsford shared. “Arm for me immediately. We bought a very good preacher curl. It’s adjustable, so I wish to hammer that after which do just a few different issues for biceps, do a few triceps, and end off with calves.” Conversely, Sommerfeld attacked again for the day.
Mike Sommerfeld’s Again Exercise
Cable Lat Pullover & Machine Seated Row
Sommerfeld started with a cable lat pullover, guaranteeing he maintained correct kind by maintaining his again straight and arms absolutely prolonged. He appreciated the machine’s design, expressing, “The gear is model new. It feels so clean.”
Sommerfeld carried out the seated row unilaterally, specializing in every of his lats to domesticate a stronger mind-muscle connection. (1) He paused briefly on the prime and barely twisted to the aspect he was pulling every rep.
Machine Lat Pulldown & Chest Supported T-Bar Row
Sommerfeld carried out lat pulldowns with a impartial grip whereas seated. He reduced his tempo on the eccentric, permitting the goal muscle to expertise extended time beneath stress. (2) “This machine simply hits excellent. The angle is ideal,” Sommerfeld acknowledged.
Sommerfeld carried out a number of reps of the chest-supported T-bar row. The bench helped him preserve correct kind, permitting him to carry out every rep by means of a full vary of movement.
Machine Reverse Flye & Rear Delt Aspect Cable Pull
Sommerfeld carried out a reverse flye to focus on his posterior delts. He added quantity by loading rear delt pulls on the cable machine.
Sommerfeld completed on the tail finish of Lunsford’s arm exercise, concluding with machine tricep dips, overhead machine tricep extensions, and alternating dumbbell curls. Following their classes, Sommerfeld recovered by taking CBD and different dietary supplements, noting that the CBD helps to scale back his stress levels considerably.
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References
- Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, Ok., Colado, J. C., & Andersen, L. L. (2016). Significance of mind-muscle connection throughout progressive resistance coaching. European journal of utilized physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7
- Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. Ok., & Phillips, S. M. (2012). Muscle time beneath stress throughout resistance train stimulates differential muscle protein sub-fractional artificial responses in males. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
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