he's the world's top competitive fitness model
Williams Faladay's perfect physique has made him a three-time world champion his
training is intense unconventional, always pushing himself to
the limits. but he also uses a specific set of tips and techniques to intensify
his workouts for maximum muscle gains and now he's ready to share them with you
'it's not necessarily about heavy lifting
my life is about fitness and just training smart'
so here are ten great workout tips to help you build muscle
from the world's top fitness model
Williams muscle growth is all about time under tension, inch by inch
something special that me and my team like to do which we call inch pull-ups
every time he lifts up my body I have to hold it there for three seconds before
he lifts it up again
and that's just literally keeping the tension or the muscle for three seconds
that time was gradually going up and going down
next controlled resistance and you're going to need some help on this one
My partner was keeping the tension on the machine while I was trying to keep
my legs in tension definitely as the adrenaline just being excited that they
couldn't push my legs down
so we've done that for 10 reps and then once he moved away I then carried on for
another 10 reps just to finish off the burn
now the ultimate drop set going through every weight on the stack
we done a dropset on the cable machine and we start literally from the
bottom of the cable machine so from the heaviest weight and we literally went up
every single weight during eight works until we got to the top
there's no fear it's just get done I don't think about
the pain until afterwards I'm not gonna get the pain regardless so just go just
go through it
use precision to target tension in the muscle - fingertip control
so my partner is just touching the outside of my legs just to make sure
that my legs are tensed as they physically can as soon as he feels the
point where they are really tensed, only then does he tell me to hold it and then
control it back on it was all about the tension
exhaust the muscle this is about the burn - basically just rep out
another heavy stack really tried to go for the burn and this one
so I gave you my all, just repped out
focusing on the squeeze at the end to feel that and to feel that you're
actually working really really hard
use half reps half reps can hurt more than full reps
we do half reps so from the middle of the chest all the way to the top and we
start from seven and then we do from the middle of the chest down to the bottom
of the chest we do seven reps and then a full seven reps and then take it out to
six five four three two one
soon as you get to one, bang out 10 to 20 reps whatever you have left
you definitely feel you know you came for a workout once you completed that
use machines for isolation with plenty of weight
I was going for these bad boys the lateral delts on the machine just to get
as much weight as possible onto that specific area
it was the machine just so i can keep it isolated and really go for some
strength moves, that was heavy
change around your time under tension slow reps and fast reps
so time under tension is keeping the muscle under
tension for a period of time really focusing on the squeeze so I did three sets
where's concentrated then free power reps
then three concentrated and three power-reps again
hold on one side while you're working the other tension again
okay so with leg raises I keep one leg up really high so set up my ABS on this
side are still under tension while the other leg does the repetitions
I'll do 10 reps each leg while holding the opposite leg in tension and then I
do 10 reps with both legs together
finally the ultimate secret weapon - your trusted training partner
I have a crazy , crazy training partner
he is my motivator he's not my training partner he's my motivator
he is very important there are times when I you know just want to just forget
by that last rep
not win glen's there Glen I need his mind he's pushes me to
that next level and he keeps on top of my game
always need a guy like that
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