Muscle & Fitness UK – July 2019

MALE MUSCLE

28 MUSCLE & FITNESS/JULY 2019

WORKOUT SPLIT

WILLIAMS’

D A Y BODY PARTS

MONDAY CHEST/SHOULDERS/TRICEPS

TUESDAY BACK/BICEPS

WEDNESDAY HAMSTRINGS/QUADS

THURSDAY CHEST/SHOULDERS/TRICEPS

FRIDAY BACK (DEADLIFT-FOCUSED)

DEADLIFT WORKOUT

WILLIAMS’

EXERCISE SETS REPS

DEADLIFT * 3–10

ONE-ARM HAMMER

STRENGTH ROW**

2 8

INCLINE DUMBBELL

ROW***

3 12, 10, 8

SEATED ROPE ROW

TRISET WITH

STRAIGHT-ARM

ROPE PULL-DOWN

TRISET WITH

UNDERHAND LAT

PULL-DOWN

3

3

3

12

8

8

INCLINE DUMBBELL

CURL

3 12

ROPE HAMMER

CURL

3 8

*Perform as many warm-up sets as needed

to work up to a heavy set of 3 to 10 reps.

**Perform as many warm-up sets as

needed for 8 reps before going all out on

your 2 working sets.

***Use the same weight for all sets.

admits that the move from

powerlifting to bodybuilding is

still something of a work in

progress—in particular, the diet,

which is far stricter than what he

followed as a powerlifter.

Williams still tries to keep a little

bit of flexibility in his diet.

(Cinnabon rolls are his favourite

cheat food.) He finds that if he

goes under 300 carbs per week,

he can “feel a rapid decline in

strength.” In the early weeks

leading up to a bodybuilding

competition, he’ll largely stick to

beef and rice, and as he gets

closer to the event, he’ll add in

some chicken and maybe some

sweet potato.

While Williams admits he still

uses certain steroids, he says

he’s cut way down from what he

took as a teenager. “I prefer to

use the bare minimum to get me

through,” he says. In late October,

Williams published an emotional

14-minute YouTube video titled,

“Steroids: The Raw Truth!

LarryWheels,” in which he talked

openly about his steroid use and

the personal issues that led him

to take them. He also urged

anyone who was considering

using steroids for the first time to

educate themselves on the risks.

“My biggest issue I have right

now with the feats of strength I

do on social media is that I hope

it doesn’t lead some people to

believe they should go on gear

themselves,” Williams says. “I

would never recommend it for

anyone coming up or just

starting to work out.