Akim Williams has come a long way since his pro debut over a decade ago. Once seen as the upstart mass monster looking to disrupt the established stars of bodybuilding, he is now a part of the establishment himself. However, he continues to hold his own with rivals both new and old come contest day. His recent victory at the 2024 Toronto Pro marked his fifth career win, and he is now gearing up for his sixth career appearance at the prestigious Mr. Olympia competition.
As Williams prepares for the 2024 Olympia, he knows that he must be at his all-time best to stand alongside the best in the world. To achieve this, he is leaving nothing to chance and focusing on all aspects of his physique, including his already massive biceps. Here, he shares his biceps workout routine and how he is training for the upcoming competition.
Williams starts his biceps training with a concentration curl, a single-arm movement that allows him to focus on squeezing and getting maximum contraction during each set and rep. He then moves on to hammer curls to target not only the biceps peaks but also the brachialis and forearms. With short rest periods of 60 to 90 seconds between sets, Williams ensures that he maintains intensity throughout his workout.
Next, Williams incorporates EZ-Bar curls to isolate different parts of the biceps by varying his grip. He emphasizes the importance of focusing on form and contraction rather than the weight lifted. Moving on to the preacher curl machine, Williams increases the reps and focuses on the biceps being restricted by the preacher pad, ensuring a thorough workout for the muscles.
To pump as much blood into the bicep muscle, Williams includes single-arm high cable curls near the end of his workout. He then finishes off with chin-ups, where he aims to give his all and focus on quality biceps contractions. For those who struggle with chin-ups, using an assistant or bands can help, or they can opt for the reverse-grip lat pulldown as an alternative.
Williams’ biceps workout consists of four sets of each exercise, with varying rep ranges to target different aspects of the biceps. By following this routine, Williams aims to bring his best package to the stage at the 2024 Olympia. Fans can catch all the action by ordering the pay-per-view on the Mr. Olympia website and can follow Williams’ journey on Instagram.
In conclusion, Akim Williams’ dedication to his training and focus on all aspects of his physique, including his biceps, exemplifies his commitment to excellence in bodybuilding. As he prepares for the 2024 Olympia, Williams is determined to showcase his best form and compete alongside the world’s top bodybuilders.
