Who is Antoine Williams?
American Men’s Physique competitor Antoine Williams competes on the IFBB professional circuit.
One of his first significant fitness competitions occurred in May 2013, when Antoine won the Master’s division of the Ronnie Coleman Classic.
Short Career of Antoine Williams
Antoine Williams soon after joined the Professional Division. Antoine demonstrated his value once more by performing well in events like the IFBB Pitsburg Pro, Arnold Sports Festival, and Phil Heath Classic, even though this was a far more challengCareering environment than amateur tournaments.
Antoine’s bodybuilding career was well underway by 2017. He won over 14 bodybuilding competitions in just three years of competing, 13 of which were professional competitions.
Antoine’s victories at the 2015 Pittsburg Pro, 2016 Dayana Cadeau Classic first place, and the top 5 finish at the 2017 Toronto Pro Supershow are just a few of his career-high points from this time.
Every year, Antoine improves on his prior record while competing in the top competitions all around America.
Body Measurements of Antoine Williams
| Full Name: Antoine Williams |
| YEAR OF BIRTH: 1979 |
| ERA: 2010 |
| PROFESSION: Professional Men’s Physique Competitor |
| NATIONALITY: American |
| WEIGHT: 185 – 195lbs (83.9 – 88.5kg) |
| HEIGHT: 5’9″ (175cm) |
Accomplishments
Competition History
2013
- Ronnie Coleman Classic, NPC Men’s Physique Masters Over 35, 1st place
- Ronnie Coleman Classic, NPC Men’s Physique Class B, 4th place
2015
- Pittsburgh Pro, IFBB Men’s Physique, 17th place
- Prestige Crystal Cup, IFBB Men’s Physique, 16th place
- Pittsburgh Pro Masters Championships, IFBB Men’s Physique Masters Over 35, 1st place
2016
- Karina Nascimento Pro, IFBB Men’s Physique, 4th place
- Arnold Sports Festival, Men’s Physique, 11th place
- Phil Heath Classic, IFBB Men’s Physique, 7th place
- Eastern Seaboard Pro, IFBB Men’s Physique 15th place
- Dayana Cadeau Classic, IFBB Men’s Physique, 1st place
- Kentucky Muscle Pro, Men’s Physique, 3rd place
2017
- Pittsburgh Pro, IFBB Men’s Physique, 5th place
- Toronto Pro Supershow, IFBB Men’s Physique, 5th place
- Mile High Pro, IFBB Men’s Physique Masters, 6th place
- Mile High Pro, IFBB Men’s Physique, 15th place
- Mr. Olympia, 16th place
2018
- IFBB City Limits Pro, Men’s Physique Class, 16th place
- City Limits Pro, IFBB Men’s Physique Masters Class, 1st place
Biography
Being a Bodybuilder and Pushing the Limits
Antoine Williams has committed a lot of time to bodybuilding. He put in a lot of effort in the gym before stepping onto the stage in 2013 to win the Men’s Physique Masters category of the Ronnie Coleman Classic.
Antoine returned strongly to win another show, this time the Pittsburgh Pro Masters Championships, after a two-year hiatus.
From there, the IFBB Pro made progress after catching the interest of bodybuilding aficionados all around the world. He participated in 11 more events by 2018, which helped him achieve the zenith of his career.
Antoine’s passion for bodybuilding is stronger than ever, and he shows no signs of slowing down, even though he has achieved many of his goals.
Training
Bodybuilders like Antoine typically engage in super-sets when they push themselves to the limit. Antoine might do a breathing exercise in between sets. Before starting his next set, this aids to oxygenate his muscles.
The amount of weight Antoine uses and the intensity of his workouts at the gym are entirely determined by his instincts. Only when getting ready for a competition does Antoine schedule his training sessions in advance.
He will plan when to work out, which body part to train, and when to take rest days for his long-term routine.
Antonie pays attention to his body, as do many athletes. Additionally, he always executes the exercise properly, even if it necessitates decreasing the weight.
Antoine really “connects” his body and mind while exercising, as seen by the amazing state of his muscles and appearance.
Antoine Williams Workout for the Chest, Shoulders, and Triceps
For each body area, Antoine often starts with two compound movements. He then moves on to isolation exercises so that he may fully concentrate on the particular muscle he wants to strengthen.
The main emphasis of Antoine’s chest, shoulder, and triceps workout is volume. The workout consists of 36 sets in total and is laid out as follows;
- Bench Press, 4 sets of 10 reps
- Incline Dumbbell Press, 4 sets of 10 reps
- Incline Dumbbell Flys, 3 sets of 12 reps
- Cable Crossovers, 3 sets of 12 reps
- Dumbbell Lateral Raises, 3 sets of 8-12 reps
- Upright Rows, 3 sets of 8-12 reps
- Rear Delt Flys, 3 sets of 8-12 reps
- Skullcrushers, 3 sets of 8-12 reps
- Close-Grip Bench Press, 3 sets of 8-12 reps
- Rope Triceps Pushdowns, 3 sets of 8-12 reps
Training Rules
Antoine is particularly interested in anything fitness-related. His diet and exercise are also included.
He adheres to a set of guidelines that aid in the maintenance of his amazing physique. These consist of;
- Ensure proper posture – Before beginning any exercise, Antoine will make sure he is positioned correctly to avoid injuries.
- Stop lifting if pain arises – ‘No pain no gain’ is a motto that bodybuilders like Antoine live by. However, the pain in the wrong kind of places, such as his joints, is a sign for Antoine to stop training.
- Warm Up – He always warms up thoroughly before his workouts, to get the blood flowing and prevent injuries. This is especially important during colder seasons, where Antoine might take up to 20 minutes to fully warm up. This includes doing lighter exercises as well as cardio.
- Stretch after the workout – For Antoine, this is a simple yet very effective way of reducing muscle soreness and staying injury-free during the competition season.
- Use Full Range of Motion – No matter what exercise he does, Antoine will make sure he does it right. Otherwise, he isn’t utilizing his muscles to their full extent.
Form Before Weight
Big weights aren’t Antoine’s top priority, as was already stated. He feels that his form is significantly more significant when it comes to creating an aesthetically pleasing and shredded physique.
“One of the training tips that I like to give is basically this: whenever you’re in a gym and you’re focusing on a certain muscle group, make sure that when you’re in there that you try to get the mind-muscle connection and really try to train that target muscle and not incorporate a bunch of other muscles.
So, I would say lighten the weight up, and get your technique and form down. Only then, as you get your form to where you want it, you can start adding more weight.” – Antoine Williams
Nutrition
Men’s Physique contestant Antoine undergoes two phases of dieting. After the competition, he starts the “bulking” phase, during which he consumes more calories than he needs to grow as much lean muscle as he can.
Similar to this, Antoine has a time leading up to a competition where he drastically reduces his caloric intake, resulting in a low body fat percentage.
Healthy Eating All Year Long
Antoine will consume a diet rich in lean protein whether he competes or not. To fuel his exercise, he also takes sure to consume a lot of carbohydrates in the form of brown rice and sweet potatoes.
However, when the competition day arrives, he will reduce his carbohydrate intake.
Antoine will use a technique called carb cycling if he wants to quickly get extremely slim. He would drastically reduce his carb intake for three to four days. He will consume more proteins and lipids at this time to prevent muscle loss.
To minimize fat growth and replenish his starved muscles with glycogen, he will then boost his carbohydrate intake once more. He will continue doing this for a few weeks until he reaches the body fat level he wants.
Supplements
Although Antoine Williams’ complete supplement regimen is unknown, bodybuilders like him frequently consume a basic multivitamin and whey protein powder. The bases are covered by these two additions.
He could also choose to take a pre-workout supplement to help him get through the challenging workouts during the cutting season. Additionally, a natural fat burner to lose those final few pounds before the performance.
What Antoine Williams can teach us?
We learned the value of patience from Antoine. Years of dedication to training and dieting allowed Antoine to develop a physique that would allow him to compete on the Pro Circuit and earn a reputation as a bodybuilder.
What we can learn from Antoine’s experience is that some tasks in life require patience to complete, regardless of how hard you work.
This shouldn’t demotivate you; instead, learn to love the entire process. You’ll be able to stay on track and accomplish your goals far more quickly as a result.