Derek Lunsford's Chest Workout

Here we catch up with Hunter at Elev8tion Fitness 2 days out with Ben Chow and get insight to how he is looking and feeling before the big dance.

Reduce pain, reduce risk of concussion and build a "no nonsense physique" - just some of the reasons to train and increase the strength of your neck.

You all might have heard "the dog with the loudest bark is the most afraid," or “an empty vessel makes the loudest sound."

Life waits for no one! You either make opportunities and chase them or you remain idle and stagnant.

Here we catch up with Brett after his Arnold Classic debut and right before going full force into his offseason. He is joined by Joe Tolbert for a leg day.

Olivia Gravengaard and Thomas Allen visit from North Carolina to train push. "We both need shoulders!"

Hunter Labrada back again, now with Liv Roth and Ben Chow at American Barbell during the Arnold Classic week.

"When I train, I dont think about a category. I love training so if I get more developed we will just see if I need to move up a category."

Martin Fitzwater& Keone Pearson return to Metroflex Gym Arlington to train legs with Brian Dobson.

Brett Wilkin explains the singular focus of training and how he owns his own workouts and his progression without relying on a trainer.

Branch and Johnnie's training explained... How many times have you seen Johnnie and Branch explain their training DURING their sessions? NEVER

You all got a lot out of Derek's last back training video. Here, he goes into depth about his Chest Workout and how he progresses through the workout.

People want to say the only right way to train is XYZ. I say there are no absolutes and many techniques should be used for bodybuilding training.

Fresh off a win at the 2021 Chicago Pro, Darwin Uribe is excited and motivated to take the Olympia stage this year.

Johnnie gives some great advice to help you understand and improve on the deadlift.

You're only as strong as your weakest link, Johnnie gives a crash course in understanding this as it pertains to the bench press.

Check out this peak into the Armbrust pro gym atmosphere with Brett and Martin.

Keone Pearson and Ben Chow got nasty at Gym One, located in Austin, Texas, with a very powerful chest workout.

Y'all asked for it! Johnnie Jackson and Keone Pearson link up finally and train chest

Ben Chow & Ed Brown team up for a gnarly back workout at Big Tex Gym in Austin Texas.

Sometimes getting out of the norm is good, check out this killer leg day with Keone and Martin at Big Tex Gym.

Keone Pearson moved to Texas. He is taking 2021 and "doing the most." Here he links up with Jason Hebert for a back workout.

Martin Fitzwater touched down in Dallas and hauled ass to Destination to fit in his chest session.

Luke Miller and Olivia Gravengaard link here in the 5th in-depth instructional installment to their offseason to pre contest series.

As a figure competitor the lateral delt is extremely important to enhance the X-frame illusion giving the appearance of a more tapered figure.

Ben and Brett trains together and express how the camaraderie of athletes fuel the energy of their workout session and gives them that extra bit of pump.

No matter where you are or your circumstances, goals, or obstacles, the core values here are ALWAYS to get it done no matter what. No Excuses!

Contrary to what the internet will undoubtedly brew up, there will never be beef between true competitors and real professionals in this sport.

Here Hunter Labrada and Liv Roth link up with Derek Lunsford for a biceps and triceps session.

Johnnie Jackson is training solo in this shoulder session and spells out his routine.

Squat ass to grass... is not what you'll hear from Derek Lunsford here today.

Time is always ticking away and what you spend in your life, no matter if it is spent being productive or bullshitting, you wont ever get time back.

Olivia Gravengaard and Luke Miller are back with another in depth on leg training.

Nothing is a more obvious tell tale sign of being physically flaccid than having an underdeveloped back.

We are in the mile high mecca with Brett Wilkin, Ivana Wilkin and Martin Ftizwater at the world famous Armbrust Pro Gym.

Procrastinating the start of anything you want will ALWAYS be a waist of time.

Here Luke and Olivia dissect back training and what Olivia specifically needs to focus on for her pro debut.

Keone Pearson and Olivia Gravengaard both have huge aspirations in this sport and they both have a distinct way of training.

Check out this epic chest wourkout with Samir Troudi at Destination.

Old school, as we define it, is probably something akin to grit and grind and loving every minute of it.

There's no quit here! How bad do you REALLY want it?!

Shaun Clarida answers to the "you should give up" comments after turning pro.

No matter how many obstacle, set backs or times you get knocked down, you keep coming back until the goal is met. That is relentless.

Kris Gethin comes to Dallas for a few days and links up with Hunter Labrada on his hamstring focused leg day.

Martin, Keone and Olivia are the future of the sport being 25 years old and younger. Check out their shoulder workout.

Here Hunter Labrada, Bryan Troianello and Liv Roth link up for what they opt to do instead of taking a rest day - ARM DAY.

Leg day has always been and will always be the filter of those that say they want it and those that ACTUALLY want it.

Hunter Labrada is joined by Ben Chow and Liv Rothenberg for this hamstring focused leg day.

"A man's character is not defined by the good times, but by how he responds to failures."

Because everyone is unique, each person experiences a different response to an exercise program.

Courage Opara and Bernardo Costa are preparing for the Battle of Texas this December.

Bryan Troianello and Jonathan Irizarry all linked up to take Guy to school on the HIT way of training arms.

"If you're not going to train to win you might as well not even show up."

Johnnie Jackson is preparing to compete in the Chicago Pro and Branch Warren is about to host his 13th annual Branch Warren Classic.

Join us for the 4th episode and 3rd workout in the Big Bench Program with Josh Bryant and Jonathan Irizarry.

Hunter Labrada is 15 weeks out from the 2020 Mr. Olympia and crushing leg day to beat what he brought to Tampa to win his pro debut.

The Mr. Olympia prep has started and we are kicking off for real with "Meathead Summercamp" as Hunter Labrada describes it.

Check out the workout set for set and let us know if we need to link up with this crew (Colorado X Texas) again before the Mr. Olympia.

The 5th episode of the Big Bench program with Josh Bryant and Jonathan Irizarry shows great progress.

Guy Cisternino and Jeremy Potvin team up at Destination for a chest workout built by John Meadows.

"I surround myself with successful people because success breeds success."

One of the main lessons of bodybuilding is that when the going gets tough you keep going and pushing forward to finish what you start no matter what!

Dylan Armbrust took the trip to Destination and brought Martin Fitzwater and Brett Wilkin along on the trip. Check out Day 1 in Dallas.

Check out this full push workout with Keone at Destination, the homebase of GASP.

Join us for the 3rd episode and 2nd workout in the Big Bench Program with Josh Bryant and Jonathan Irizarry.

Even with being a week out the training and mindset is still laser focused with Jon and Joe.

In this particular training session, Bernardo and Shane pick apart biceps and triceps training.

What does it take to be the best in your field? Answer: A LOT

A solid foundation is essential for growth. Training principles serve as that foundation for elite lifters and bodybuilders alike.

Fouad gives us a step by step of the who, what, and how for complete chest training.

This is the second episode of our Big Bench Program with Josh Bryant and Jonathan Irizarry.

"If you want to make your quads grow you need to focus on initiating movements with knee flexion and not the hips."

Join amateur classic physique competitor Joar Fällmar for a chest workout.

IFBB Pro Joe Mackey is preparing for the first open pro show of what will be an awesome year.

Hunter Labrada and Bryan Troianello doing a pysh workout 2 weeks out from Hunters Pro Debut.

Josh Bryant and Jonathan Irizarry are bringing us a 12 week bench press program!

Fouad Abiad is back with another in depth how-to on shoulder training this time

This is a one-man show, I hate being slowed down. Never let anybody slow you down... ever.

No amount of knowledge or programming or science will get you to your growth and strength goals without intensity.

When you know muscle function and mechanics, how to program training and how to continually progress and break PR's knowledge is indeed power.

A legit and knowledgeable training partner will make you give 100%.

Hunter Labrada and Bryan Troianello have been able to train more efficiently and more often thanks to their chosen training split.

Rows are common with any back workout. However this session with Branch, Johnnie and Butch consisted of 90% row. Check it out!

Nothing worth while ever came easy. If you want something great, you will most certainly have to bust your ass for it.

In the IFBB Pro ranks, details are what separates an amateur from a pro and a pro from a top tier pro who wins.

In life and in bodybuilding, you cant get traction without a specific direction and fully executing the steps to make a process happen.

You will never be able to train as hard by yourself as you can with legit training partners. Check out this trio teaming up for leg training.

This is Joe Robinson's method now vs his blood volume "till the wheels fall off" method he's implemented in the past.

Hunter Labrada and Bryan Troianello utilize minimal equipment for a back day that counts.

IFBB Pro Bernardo Costa shares his approach to back training.

Josh Bryant puts himself to the test with extremely heavy and explosive lifts coupled every set with sand sprints.

This is a typical blood volume "OLD SCHOOL" chest workout with Johnnie Jackson and Branch Warren.

Hunter Labrada is a prime example of what proper back training i.e proper exercise selection, perfect execution and CONSISTENCY can do for development.

"When you're around people that can help develop you, listen to them."

Maintenance periods can be a life saver when work schedules gets busy or you can't get to a gym.

How do you get the best chest training research done? How about analyzing 2 generations of champion bodybuilders for starts?

Its going to require a gut check and you giving it everything you got to survive. then do it again, and again and again.

There's working out and there's training. Training is intentional, it's systemic it's a process.

Almost every generation has some challenge they have to get through. We'll get through this and come out stronger!

Hard work mentality and work ethic transcends the gym. It will always lead to larger things.

Daily physical training can keep you sane, keep you on track and for some stay motivated and pay the motivation and energy forward.

You are never too strong for bodyweight training. Check out these 5 strategies from Josh Bryant.

Goal attainment, PR's, diet adherence and difficult times all require mind power PERIOD.

Hunter Labrada is making his pro debut at the New York Pro in May and is aiming for a big win!

Iconic bodybuilding weekends in iconic gyms with iconic people. The Arnold Sports Festival Weekend in Columbus, OH is one of these.

Adapt and improve! If you are not willing to do this, there are those that are and will undoubtedly surpass you.

"Why would you just want to show up? It ain't about the time you're putting into it, its about the effort."

Hunter Labrada has never lost as an amateur bodybuilder. His recipe for this success is winning the day.

Watch the full video as Johnnie prepares for the Arnold Classic, Joe Mackey prepares for the New York pro and Branch Warren continues to get it done.

Johnnie Jackson is coming back to competition to a stacked line up at the invitation only Arnold Classic in Columbus, Ohio.

GASP teams up with Butch Steinle, Jeremy Hart and the Lewisville Police S.W.A.T team for a typical "Peripheral heart training" circuit workout.

The body will take the path of least resistance. You have to embrace the pain to make it change. You have to force it to grow bigger and stronger.

Johnnie Jackson is trainging chest with Branch Warren, less than two weeks from the Arnold.

Check out this high volume arm workout with Joe Mackey, Jon Irizarry and Hunter Labrada.

Joe Mackey and Hunter Labrada link up at the GASP home gym and headquarters, destination, for 3 days of training.

Johnnie has some of the best arms in the business because he does working set after working set of tried and true exercises.

Joe Mackey links up with Johnnie Jackson when preparing for the New York Pro.

Jonathan Irizarry is mentally and physically prepared to own 2020 in every aspect!

Branch Warren and Johnnie Jackson are back training together. Check out this raw leg session at destination.

Johnnie Jackson trains shoulders at destination Dallas and is revving back up the intensity weight and volume to compliment his return to deadlift training

Ken Jones is an IFBB Classic Physique Pro with a background in athletics, now he is transitioning to classic physique from IFBB mens physique.

Josh Bryant MS breaks down the ways incorporating isometrics into your training can blast through plateaus.

The Beast Yue Yang's gym, Beast Limit Power Gym, in outer Beijing offer the perfect environment for lifters, strongmen and bodybuilders

Watch Johnnie Jackson and Branch Warren in this raw chest training at the Original Metroflex in Arlington, Texas.

"It's the age old saying; get under a loaded bar and move some heavy weight."

We are BIGGER and IMPROVED giving you the best for ALL facets of the Iron Sport.

"Second place is the worst place to get. THE WORST. In hindsight I'm glad it happened. It'll never happen again!"

"I gave 100% every f**king time I stepped foot in the gym because I didn't want to come up short because someone wanted it more than I did. "

Check out Shaun and Derek train shoulders as they gear up for their offseason and stay tuned as we bring you constant updates from them on GASPOFFICIAL.COM

More gym floor, more equipment, more office space AND STILL NO COMPROMISES.

How do we maintain the energy through the workout? Its nothing but self. Self motivated to beat yourself. Beat your last set. Beat your last workout.

The chest is composed of about 57-65% fast twitch muscle fibers meaning they read better to heavy weight/high speed contractions.

"Hunter has been healthy for the last 6 months and training is going better than ever - like it should be."

Tommy Vext, lead singer from the band Bad Wolves links up with Steve Kuclo at destination Dallas after Steve posed to his song Zombie in the Mr. Olympia.

"Too much is just enough." - Tyler Hobson - Inventor of the Pendulum series

This is what Vlad Petric has to say on his chosen sport: "Bodybuilding is a game of variables."

At 15 years old he found his way to the gym together with some friends. Take a peek into his journey and you may gain some valuable training tips as well.

GASP CEO Michael Johansson catches up with Hunter Labrada at his home. "I haven't seen you in a while. What's been up?"

Yes you need some badass legs to win the New York Pro. Badass legs and a badass back. Here we are pursuing greatness.

Josh Bryant MS is the author of the ISSA's bodybuilding course and is the coach to the most over-600lb benchers in the world.

"When Destination Phase 2 is done it is going to be one of the coolest gyms that I have ever been to."

"Who is to say you CAN'T? Go out and shoot for it. Do it. Be it! No man has a right to tell another man he can't do something."

Courage Opara made his Olympia debut and cracked the top 10 earring him a top tier ranking in the world as a classic physique pro.

"If you dont find your real passion, that won't be fair for your life or the world."

"I dont do this to myself to aim for second place. I ALWAYS go for gold!"

"To be the best in the world you have to set the standard."

Shaun Clarida is 4 days out from the 2019 Mr. Olympia here.

"I have to wake up in the morning driven for a purpose. If I have no purpose when I wake up in the morning I think that would make me crazy."

What kind of pressure do the best bodybuilders in the world feel when they prepare for the Mr. Olympia each year?

"That is why Fred Hatfield was the greatest bodybuilding trainer even though he was known for his power-lifting."

How does IFBB 212 Pro and Olympia contender Shaun Clarida continue to defy critics and naysayers?

I never trained with a group of guys. I was more of a loner when it came to training in the gym.

"Last year was my first time on that big of a stage like the Olympia so it felt surreal."

Derek Lunsford was the 2018 runner-up at the 212 Olympia. He’s preparing to take the title this year.

"I was a 3 sport athlete in Highschool but was always a huge gym rat."

We meet up with IFBB Pro Brett Wilkin. Brett lives in Denver, Colorado where he runs a successful training business together with his wife.

- Mutant on a Mission is in its 5th season now. Where did the idea come from for this show? - I was in LA with Rich Piana...

Catch up with Canadian Pro Bodybuilder Fouad Abiad. Fouad lives and breathes hardcore and he does everything with full dedication and focus. #NoCompromise

Guy Cisternino is making his comeback in Chicago July 6th.

Together with Mike Francois he runs the Podcast Old Skool Muscle where they discuss all things related to Bodybuilding.

Jason Hebert was born in Biloxi, MS and grew up doing martial arts, playing soccer, and running. Now he is a 212 IFBB Pro preparing for his pro debut...

“Meeting successful people all day today and discovering their driving forces and motivation was a big reinforcement to our own "why".” -Michael Johansson

When our Chief Sales Officer Mikael Söderlund and Key Account Manager Linnea Enstedt are out on the roads there's usually some serious action.

Join us as we meet Riko Andrej Cetin, a competitive bodybuilder from Slovenia, and a true ambassador of #NOCOMPROMISES

We ask a few quick questions to Chinas Strongest Man Yue Yang AKA the Beast From the East to get to know him better.

Adam Beveridge is a 24 years old bodybuilder from Canada. Join us as we get to know him a little better.

"Intensity! That is what my training style is all about. Doing the hard shit. That is what its all about."

Last year at 4 weeks out from the Olympia Derek Lunsford was at his all time best in terms of having the most muscle tissue he's ever carried.

Shaun Clarida has a competitive history that earned him the Giant Killer nick name. History is looking to repeat itself this Olympia weekend in Las Vegas!

"Anyone ever tells you that you can't do something in life… tell them to go F… themselves." - Guy Cisternino

So when you go to the gym, you better have that feeling in your GUT of butterflies.

He gives some perspective on how he used to approach goals and his views on leaders in bodybuilding and how he approaches them now.

In depth and face to face with Branch Warren. Branch delves into what enabled him to eventually win 2 Arnold Classic titles.

Derek and Joe both love training, Derek has adopted a very controlled execution vs Joe - a heavy and "til' the wheels fall off" execution.

Branch Warren, Guy Cisternino and Shaun Clarida. High volume, high weight, fast pace. Life is good!

Check out this arm training video with Branch Warren, Johnnie Jackson and Matt Lehr.

“Seeing the guys on stage. You know they put in the work. They motivated themselves to put in the work and I thought that was pretty cool.”Jonathan Withers

Strongman training is brutal. Check out a glimpse into a competitive strongman workout with brothers Austin and Sumner at destination Dallas.

James Hollingshead talks about endurance and how he learned it and grew his own endurance and how it carried over into bodybuilding and creating Kings Gym.

True mental jewels, tips, and ammunition from best selling author, world renowned strength coach and entrepreneur, Josh Bryant MS.

"You gotta crawl before you walk, walk before you run and run before you sprint."

Josh Bryant and Johnnie continue the journey to break a world record in Johnnie's age and weight this June.

Derek welcomes us into his home and we catch everything he does here in his surroundings of Tampa, Florida in this segment of the Iron World Tour.

Johnnie Jackson is going for a world record in the 242lb masters category at the Europa Games June 8th, 2019.

Johnnie Jackson missed the world record but hit a new high from his 705lb pull after his return to deadlift training.

We hit the road with NPC Nationals bodybuilding champion Shaun Vasquez and learn how he adapted to stay uncomfortable with mediocrity at a young age.

Joar Fällmar from Sweden established his roots in the iron game early on in powerlifting and then transitioned to classic bodybuilding.

Kevin Ofurum has drive that transcends the gym environment with raising his children and running a successful chiropractic practice in Dallas, Texas.

"Training for Nationals will be tough this summer. I will do a lot of the training outside." Things are heating up for Texas Strongman Austin Haye.

Martin and Keone explain their routine and further explain the mindset it takes to properly train legs.

What do we do when there's no cameras? Work. What do we do when there's cameras in our face? WORK