It feels prefer it wasn’t that way back that Akim Williams was seen because the upstart mass monster that appeared to disrupt the established stars of bodybuilding. It has truly been over a decade since he made his professional debut and now, he is part of the institution, but he nonetheless holds his personal with rivals each new and previous come contest day.
Williams scored his fifth profession victory on the 2024 Toronto Professional in June, and he’s now set to compete in his sixth profession Mr. Olympia look on the sixtieth version of bodybuilding’s world championship occasion on the Resorts World in Las Vegas, NV on Oct. 11-12.
The BK Beast has positioned as excessive as sixth on the Olympia, however he’s conscious that he should be at his all-time greatest with a view to stand alongside the remainder of the perfect on this planet. That’s the reason he’s leaving nothing to likelihood and dealing on all features of his physique, together with his already huge biceps. Right here he shares the Akim Williams Biceps Exercise and the way he’s coaching for the 2024 Olympia.
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Akim Williams Biceps Workouts
Focus Curl
Williams begings his biceps coaching with a single-arm motion, the focus curl. Although he’s contemporary and feeling robust at first of his exercises, he leaves his ego on the door in the case of selecting weight for this train.
“It’s extra necessary to squeeze and get most contraction throughout every set and rep.”
Hammer Curls
Williams doesn’t simply need huge peaks. He additionally needs the arm to look vast and thick when he stands to the facet. That is the place hammer curls come into play. The impartial hand place permits him to focus on the brachialis whereas additionally specializing in the forearms, which are sometimes uncared for by different bodybuilders. He additionally needs to take advantage of the work he’s placing in, which is why his relaxation intervals are quick.
“Relaxation now not than 60 to 90 seconds tops between every set.”
EZ-Bar Curls
In relation to utilizing a bar, Williams prefers the EZ-Curl bar for the angle that his palms can be in. It additionally provides him extra choices for isolating one a part of the biceps over the opposite.
“You possibly can practice the quick head with a wider grip and the lengthy head with a detailed grip.”
You possibly can select one grip over the opposite, or you possibly can alternate which grip you employ. No matter your determination, WIlliams likes to do 4 units right here for 12 reps every.
Preacher Curl Machine
A machine supplies a unique profit than free weights. You possibly can preserve rigidity all through the whole vary of movement. You’re additionally in a set path of journey, which additionally makes the transfer safer.
The 2-time Tampa Professional champion bumps up the reps right here and actually give attention to the biceps as a consequence of them being restricted by the preacher pad. His additional recommendation right here is identical because it was with the primary train.
“Don’t give attention to weights.”
Single Arm Excessive Cable Curl
The focus curl already supplied single-arm focus, however Williams likes doing the identical from a excessive angle, which is why he goes with a single-arm cable curl close to the tip of the exercise. The muscle mass have already been totally labored, however now the target is an easy one for Williams.
“The purpose is to give attention to pumping as a lot blood into your bicep muscle.”
Chinups
In spite of everything of that, Williams needs to know he gave all there was to provide. That’s the reason he ends the session with chin-ups. Sure, the again can even be concerned, however they’ll play a supporting position whereas he concentrates on getting high quality biceps contractions.
When you can’t do chin-ups with your individual body weight, you need to use an assistant or bands that will help you. The reverse-grip lat pulldown is an alternative choice.
“You possibly can emphasize the lengthy or quick head, relying in your grip,” Williams advised.
Akim Williams Biceps Exercise
Focus Curl: 4 units of 20 reps
Hammer Curl: 4 units of 15 reps
EZ Bar Curl: 4 units of 12 reps
Preacher Curl Machine: 4 units of 20 reps
Single-arm Excessive Cable Bicep Curl: 4 units of 20 reps
Chinups: 4 units of 12 reps
Williams and the remainder of the perfect bodybuilders on this planet will take the stage for prejudging on Friday evening, Oct. 11 on the Resorts World in Las Vegas. Finals can be 24 hours later in the identical venue. You possibly can watch each pose and comparability by ordering the 2024 Olympia pay-per-view over at www.mrolympia.com.
You possibly can comply with Williams on Instagram: @akim_bkbeast_williams
