3x Interview with Olympia’s Natural Champion William Long: Favorite Exercises, Nutritional Strategies and Secret Weapon for Triceps Training

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The three-time Natural Olympia Men’s Physique Champion shared his favorite workouts and nutrition secrets in an interview.

The 3x International Natural Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Natural Olympia Male Physique Champion William Long revealed many facets regarding his training and nutrition when answering interview questions. Long explained why deadlifts are his favorite exercise, a old school movement which he attributes to the essence of his triceps growth, and what he discovered about his nutrition that had the most significant impact on his physique. Moreover, he revealed that there was nothing special about this workout plan and only one thing he did in the gym made him a three-time Natural Olympia champion. Keep reading to see the questions and answers from the 3x Natural Olympia champions.

William Long Interview Questions (Q) and Answers (A)

When asked about his training plan, Long noted that there was nothing special about it and that “I go to the gym and break my ass off.” However, he acknowledged that he did a typical “bro split” and trained separate muscle groups once a week, five days a week, and had two days off. Below, we’ll dive into William Long’s response when asked about his favorite exercises and nutrition.

Q: What are your favorite exercises?

A: Deadlifts are without a doubt my favorite exercise. There’s nothing quite like lifting a heavy weight off the ground. Deadlifts engage the whole body and give you a greater increase in testosterone and growth hormone than any other exercise, in my opinion.

Dumbbell rows come second. Again, pulling a heavy weight. The heavy lines developed the width and density of my back more than anything else.

The pullover press is an old-school compound exercise that I attribute the most to developing my triceps. It’s a total upper body movement that’s a combination of a tight-grip pullover and bench press. It really opens you up.

Q: What does your diet look like in season and out of season? What meals and nutritional goals do you have?

A: As for my diet, it’s pretty basic. I try to incorporate the most nutrient dense foods possible into my caloric intake and macronutrient breakdown. Whether it be pre-contest or out of season, I eat the same meals. The only difference is the quantity. When I diet for competition, I only gradually reduce what I have already done.

My macronutrient breakdown is normally 1-1.15g protein/lb of body weight, 20-25% of my calories from fatsand the rest of my calories filled by crabs.

Some unique foods that I like to incorporate are kimchi and sesame oil. What I think has helped me the most to improve my physique is paying attention to my electrolyte balance. I included more potassium rich foods like spinach, bananas and potatoes. I also measure my salt. I have never felt so good during a preparation. Everything is weighed and measured so that everything can be controlled and easily handled.

What’s next for William Long?

Although William Long topped the men’s physique class, he plans to take a year off to train his body for the Classic physical division.

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