Antoine Williams

Antoine Williams is an American Men’s Physique athlete who competes in the IFBB professional circuit. His first major bodybuilding show came in May 2013, when he took 1st place at the Ronnie Coleman Classic in the Master’s category.

Shortly after his debut, Antoine entered the Pro Division. Although this was a more difficult ground than amateur competitions, Antoine proved his worth once again by taking home high spots in shows such as the IFBB Pitsburg Pro, Arnold Sports Festival, and Phil Heath Classic.

By 2017, Antonie’s bodybuilding career was in full swing. In just three years of competing, he had over 14 bodybuilding shows under his belt – 13 of which were Pro shows. Some of Antoine’s highlights from this period include the victory at the 2015 Pittsburg Pro, 1st place at 2016 Dayana Cadeau Classic, and top 5 finish at the 2017 Toronto Pro Supershow.

Antoine continues to compete in the elite shows across America – outperforming his previous-best version year after year.


Antoine Williams posing on the bodybuilding stage

Athlete Statistics

Full Name: Antoine Williams
AmericanProfessional Men's Physique Competitor2010
ProfessionProfessional Men's Physique Competitor


Antoine Williams showcasting his ripped back at the Mr. Olympia Men's Physique competition


Competition History


  • Ronnie Coleman Classic, NPC Men’s Physique Masters Over 35, 1st place
  • Ronnie Coleman Classic, NPC Men’s Physique Class B, 4th place


  • 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


  • 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


  • 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


Antoine WIlliams doing a side pose on Men's Physique bodybuilding stage


Antoine Williams’ Chest, Shoulders, and Triceps Workout

Antoine’s first two exercises for each body part are usually compound movements. After this, he proceeds onto the isolation exercises to fully focus on the specific muscle he wants to train.

When it comes to Antoine’s chest, shoulder, and triceps workout, the main focus is on volume. In total, the workout has 36 sets, and it looks like this;

  • 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


Antoine Williams smiling at the judges and showing off his muscular physique on the men's physique stage

Form Over Weight

According to Antoine, big weights don’t necessarily translate to big muscles. Instead of simply moving the weight up and down, Antoine prefers training with the correct form.

“One of my 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

By paying attention to his form, Antoine not only achieves a better response from his muscles. He also decreases the risk of receiving an injury.


Antoine Williams displaying his back muscles in a men's physique competition


As a Men’s Physique competitor, Antoine has two dieting phases. After the competition, he enters the ‘bulking’ phase where he eats in a caloric surplus to gain as much lean muscle as possible.

Likewise, Antoine also has a period before a contest where he significantly cuts his calories down – thus, achieving low body fat percentage.


Antoine Williams posing on the Men's Physique stage, looking aesthetic and ripped

What we can learn from Antoine Williams

Antoine Williams has taught us the importance of being patient. Antoine committed himself to training and dieting for years, gradually building a physique that would enable him to enter the Pro Circuit and become a respected bodybuilder.

What we can take away from Antoine’s story is this: certain things in life take time to be accomplished, no matter how hard you work. Don’t be discouraged by this, but instead, learn to enjoy the entire process. This, in turn, will help you stay on track and achieve your goals much more easily.

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