Training guide

Interview with WBFF World Champ Williams Falade

What a summer it has been for Reflex Ambassador Williams Falade. Regaining his World Championship title for the 3rd time in a row, and what better place to secure it than in the Bahamas! We caught up with him and passed on some of your questions, so we can understand what it really takes to take home the title. 

Williams Falade

1. When entering a WBFF competition, what are the judges looking for?

In order to be able to compete the judges are looking for 3 things;

  1. Perfectly balanced & symmetrical
  2. Condition
  3. Stage presence

2. How many weeks do you take to prep for a competition like WBFF?

A show like WBFF would require at least 12 weeks for a seasoned athlete like myself. If you’re new it can take up to a year! My first WBFF World's Prep was 8 months.

3. What percentage of body fat would be expected for someone to win a competition like this?

The body fat percentage has to be very low in order to get the desired effect as low as 4-6% tends to be the mark.

Williams Falade Physique

4. What was your body fat percentage before you started your prep versus where you were during competition?

When I started my prep I was around 11% body fat and by the time of the show I was down to 4%.

5. What does a week's training look like in the build up?

Training takes place twice a day and 6 days a week. The initial session is HIIT & Cardio-based, while the second session is more weight-focused.

6. What does a week's nutrition/meals look like in the build up?

Nutrition pretty much stays the same throughout the entire prep with minor adjustments to the weight as I go along. Supplements tend to be tablet based as it gets to the end, taking out things like protein powder and sticking to just food. I eat five times a day and consume a lot of supplements! 

7. What supplements did you use in the build up?

Supplements used during prep were: L-Carnitine, BCAA's, Vitamin D3, Alpha Lipoic Acid, Magnesium, Instant Whey Pro and Spirulina.

8. What are your top tips for anyone looking to follow in your footsteps?

My top tips would be to have a strong mind and prepare for it to be challenged. There is nothing comfortable about this process, and it definitely isn't for everyone but if you are taking on this challenge you need to believe in yourself, especially when the task ahead seems impossible.