Akim Williams Biceps Workout and Olympia Training Tips

A Legendary Bodybuilder’s Journey

Akim Williams, a renowned bodybuilder, has come a long way since his pro debut over a decade ago. He was once considered an upstart, looking to disrupt the established stars of bodybuilding. Today, he is a part of the establishment, yet he still holds his own with rivals both new and old. Williams has scored five career victories, including his latest win at the 2024 Toronto Pro. He is now set to compete in his sixth career Mr. Olympia appearance at the 60th edition of bodybuilding’s world championship event at the Resorts World in Las Vegas, NV on Oct. 11-12.

The Road to Olympia

To achieve his goal of standing alongside the best in the world, Williams is leaving nothing to chance. He is working on all aspects of his physique, including his already massive biceps. In this article, he shares his Akim Williams Biceps Workout and how he’s training for the 2024 Olympia.

Akim Williams Biceps Exercises

Concentration Curl

Williams begins his biceps training with a single-arm movement, the concentration curl. He emphasizes the importance of squeezing and getting maximum contraction during each set and rep.

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Hammer Curls

To target the brachialis and forearms, Williams incorporates hammer curls into his routine. He aims to make the most of his work, with short rest periods of 60-90 seconds between sets.

EZ-Bar Curls

For his barbell curls, Williams prefers the EZ-Curl bar, which allows him to isolate one part of the biceps over the other. He does four sets of 12 reps, alternating between different grip widths.

Preacher Curl Machine

The preacher curl machine provides a different benefit, allowing Williams to maintain tension throughout the entire range of motion. He increases the reps to 20 and focuses on the biceps, emphasizing the importance of not focusing on weights.

Single-Arm High Cable Curl

For his final biceps exercise, Williams uses a single-arm cable curl to focus on pumping blood into his bicep muscle.

Chinups

To ensure he has given his all, Williams ends his session with chinups. If you can’t perform chinups with your own bodyweight, you can use an assistant or bands to help. The reverse-grip lat pulldown is another option.

Akim Williams Biceps Workout

* Concentration Curl: 4 sets of 20 reps
* Hammer Curl: 4 sets of 15 reps
* EZ Bar Curl: 4 sets of 12 reps
* Preacher Curl Machine: 4 sets of 20 reps
* Single-arm High Cable Bicep Curl: 4 sets of 20 reps
* Chinups: 4 sets of 12 reps

Conclusion

Williams and the rest of the best bodybuilders in the world will take the stage for prejudging on Friday night, Oct. 11 at the Resorts World in Las Vegas. Finals will be 24 hours later in the same venue. You can watch every pose and comparison by ordering the 2024 Olympia pay-per-view over at www.mrolympia.com.

FAQs

Q: What is the importance of concentration curls in your biceps workout?
A: Concentration curls allow me to focus on squeezing and getting maximum contraction during each set and rep.

Q: How do you incorporate hammer curls into your routine?
A: I do hammer curls to target the brachialis and forearms, with short rest periods of 60-90 seconds between sets.

Q: What is your approach to EZ-bar curls?
A: I prefer the EZ-Curl bar, which allows me to isolate one part of the biceps over the other. I do four sets of 12 reps, alternating between different grip widths.

Q: How do you use the preacher curl machine?
A: I use the preacher curl machine to maintain tension throughout the entire range of motion, increasing the reps to 20 and focusing on the biceps.

Q: What is your goal with single-arm high cable curls?
A: My goal is to focus on pumping blood into my bicep muscle.

Q: Why do you end your session with chinups?
A: I end my session with chinups to ensure I have given my all and can focus on pumping blood into my bicep muscle.