Akim Williams Biceps Exercise and Olympia Coaching Suggestions

It feels prefer it wasn’t that way back that Akim Williams was seen because the upstart mass monster that regarded 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 have to be at his all-time greatest to be able to stand alongside the remainder of the very best on the planet. That’s the reason he’s leaving nothing to probability 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.

Akim Williams Biceps Workout routines

Focus Curl 

Williams begings his biceps coaching with a single-arm motion, the focus curl. Despite the fact that he’s recent and feeling sturdy in the beginning 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 desires the arm to look large 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 desires to profit from 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

Relating to utilizing a bar, Williams prefers the EZ-Curl bar for the angle that his fingers shall be in. It additionally offers him extra choices for isolating one a part of the biceps over the opposite.

“You’ll be able to prepare the quick head with a wider grip and the lengthy head with an in depth grip.”

You’ll be able to select one grip over the opposite, or you may alternate which grip you utilize. No matter your choice, 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’ll be able to keep stress all through your complete 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 deal with the biceps on account of them being restricted by the preacher pad. His additional recommendation right here is similar because it was with the primary train.

“Don’t deal with weights.”

Single Arm Excessive Cable Curl 

The focus curl already offered 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 top of the exercise. The muscle tissues have already been totally labored, however now the target is an easy one for Williams.

“The objective is to deal with pumping as a lot blood into your bicep muscle.”

Chinups

In any case of that, Williams desires to know he gave all there was to provide. That’s the reason he ends the session with chin-ups. Sure, the again may also 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 personal body weight, you need to use an assistant or bands that will help you. The reverse-grip lat pulldown is another choice.

“You’ll be able to 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 very best bodybuilders on the planet will take the stage for prejudging on Friday night time, Oct. 11 on the Resorts World in Las Vegas. Finals shall be 24 hours later in the identical venue. You’ll be able to watch each pose and comparability by ordering the 2024 Olympia pay-per-view over at www.mrolympia.com.

You’ll be able to comply with Williams on Instagram: @akim_bkbeast_williams