Gym Junkiez | O Williams | Activity https://gymjunkiez.com/members/ondrewilliams/activity/ Activity feed for O Williams. Sun, 15 Mar 2026 00:13:56 +0000 https://buddypress.org/?v=2.14.0 en-US 30 hourly 2 452135540d9cd00652318f5d05a2e270 O Williams posted a new post. https://gymjunkiez.com/?p=12506 Sun, 01 Oct 2023 18:09:50 +0000
C Bum Olympia'23 Prep - Leg Training

Chris Bumstead shares his first leg training session of his 2023 Olympia Prep! Check it out!!!

]]> 811e84571fab37207b4201066796beb5 O Williams posted a new post. https://gymjunkiez.com/?p=12374 Mon, 04 Sep 2023 17:49:25 +0000
Warming Up Properly

It does not matter if you’re an athlete, a weight lifting competitor, or a gym enthusiast, you should be warming up before you lift.

]]> c6e280c761373faf101d83f788de164c O Williams posted an update: Coming soon! https://gymjunkiez.com/activity/p/287/ Sat, 27 May 2023 22:53:06 +0000 Coming soon!

]]> 0 a6f157545ce450663ad6dd8ecf072a28 O Williams created the group Beast Wars https://gymjunkiez.com/activity/p/282/ Sun, 16 Apr 2023 18:28:14 +0000 0 f14439ce73c5c623b36e5047868baaeb O Williams posted a new post. https://gymjunkiez.com/?p=12410 Sun, 16 Apr 2023 17:58:28 +0000
Impacts of Social Media on Bodybuilding/Gym Culture

A perspective about the negative influences of social media in the bodybuilding world/gym culture.

]]> 0f6bb94466b4125cd0d18e8f11ea3a30 O Williams posted a new post. https://gymjunkiez.com/?p=12424 Sun, 16 Apr 2023 16:10:47 +0000
Try this Unorthodox Routine for Bulletproof Abs

video by Fitness in the Gym

]]> 73a52acdd08f2e2774b28644f271df2f O Williams posted a new post. https://gymjunkiez.com/?p=11848 Fri, 10 Mar 2023 16:25:42 +0000
Ladies.... Get a Quick Burn using Resistance Bands

Ladies…. if you are pressed for time and want to hit the gym and get a quick but effective workout in, try a few rounds of these exercises! They can really be done anywhere as long as you have the bands!

]]> 961b8cc9f2a1c634c3af1e92797ece1a O Williams posted a new post. https://gymjunkiez.com/?p=12377 Fri, 10 Mar 2023 02:46:50 +0000
I GUARANTEE you are doing this WRONG

Ryan Humiston shares his hilarious but factual perspective on the science behind common mistakes in squatting form, as well as how to correct these errors. Check out the video.

]]> eb5f90d1ea44d832dcf7cecf6d747156 O Williams posted a new post. https://gymjunkiez.com/?p=12354 Sun, 08 Jan 2023 15:58:47 +0000
Deadlift Hack - The Hook Grip

When it comes to getting stronger on the deadlift, using a conventional grip only cuts it for so long. And believe me you will know…

]]> d523db0113dd6e631ae1a314fddc74c0 O Williams posted a new post. https://gymjunkiez.com/?p=11797 Wed, 28 Dec 2022 19:12:08 +0000
Want to Improve Workout Performance and Recovery... Use Salt!!

Did you know the best pre-workout ingredient is located right in your kitchen cabinet. And the amount of this ingredient needed to kick your workouts…

]]> bc495f4db319d31efe28393982bbb3d2 O Williams posted a new post. https://gymjunkiez.com/?p=12321 Fri, 25 Nov 2022 19:56:10 +0000
2 Exercises to Improve Knee Pain and Prevent Injuries

Ego can get the best of us when training.. and these days, so many people are doing stupid stuff when weight training that aches, pains,…

]]> 8fc7a3c66f07c8e28d7d0abed9fdb481 O Williams posted a new post. https://gymjunkiez.com/?p=12274 Fri, 11 Nov 2022 21:54:27 +0000
Nutrition Rules for Improved Physique and Health - Pick One!!

The fitness culture makes losing weight/bodyfat seem like a difficult feat. Granted the process for determining calorie restriction is different for each individual. However, there…

]]> 9a860ced2a330fdaec2a72c48addf7a6 O Williams posted a new post. https://gymjunkiez.com/?p=12303 Mon, 07 Nov 2022 21:28:35 +0000
A Few Facts about Women and Weightlifting

Weight Training For Women: The Real Differences There are no “man exercises” or “woman exercises,” but that doesn’t mean women should train exactly like men.…

]]> 8adeeb2c730f12e55a8ef2f17f2aea99 O Williams posted a new post. https://gymjunkiez.com/?p=12299 Sun, 06 Nov 2022 00:00:33 +0000
SHOULDERS AND ARMS WORKOUT FOR MASS

by Damien Patrick
In this video I cover what my shoulder and arm training looks like to get a STUUPID pump! Try it out and leave a comment about what you think!!

]]> c0cf60757a30a552992b139e30b15b14 O Williams posted a new post. https://gymjunkiez.com/?p=12277 Fri, 28 Oct 2022 22:42:58 +0000
Maximizing Nutrition for Natural Gym Junkiez

For years, guys that wanted to learn how to gain muscle or lose bodyfat would pick up a Muscle and Fitness or Flex Magazine and…

]]> d2f7a30644b0095bddddc5e080791cd9 O Williams posted a new post. https://gymjunkiez.com/?p=12186 Tue, 27 Sep 2022 17:27:26 +0000
3 Techniques to Build Bigger Muscles

by Damien Patrick In this video I cover my 3 favorite intensity techniques to help you build bigger muscles. Most people think in order to…

]]> 96644b6b7497387be94db00fb671df27 O Williams posted a new post. https://gymjunkiez.com/?p=12017 Tue, 06 Sep 2022 23:33:35 +0000
Ladies... it is Leg Day! Try these Supersets in Your Next Session!

Today I am sharing a typical lower body routine that has helped me develop my legs and glutes tremendously. Check it out, save it and…

]]> 1476429577142261920ed3d13a43ae8f O Williams posted a new post. https://gymjunkiez.com/?p=12000 Thu, 01 Sep 2022 18:40:38 +0000
Bodybuilder + Powerlifting = Powerbuilding

One question I get asked A LOT!!!! … is about my strength in the gym. Not trying to brag, but I can move some respectable…

]]> d90f3ec8a4017ec820804786ed706399 O Williams posted a new post. https://gymjunkiez.com/?p=12002 Thu, 01 Sep 2022 17:42:08 +0000
Training Programming- Linear Vs. Dup Periodization- Who Wins?!

by Dr. Jonathan Mike A lot of people out there love Periodization! Of course linear and DUP (daily undulating)  have been around for decades and…

]]> 88e817bafc038c73fe29ee37b3260fcd O Williams posted a new post. https://gymjunkiez.com/?p=11994 Fri, 19 Aug 2022 20:59:40 +0000
If You Want To Improve Your Strength/Performance in the Gym AND Your Physique.... WATCH THIS!!!!!

This is an old seminar held by Stan Efferding on a nutrition plan called the Vertical Diet. I say old but the health/nutrition information he…

]]> eb46e25f87cce29aa11a46be07ef72ba O Williams posted a new post. https://gymjunkiez.com/?p=11820 Mon, 08 Aug 2022 14:27:33 +0000
GET SWOLE WITH SLEEP! by Dr. Johnathan Mike

Sleep is a fascinating and complex topic that has so much individual variability yet has tremendous impact on life, stress, and physiological and psychological outcomes.…

]]> fab27e8f63e5a51da95f2880dbba706f O Williams posted a new post. https://gymjunkiez.com/?p=11816 Sun, 31 Jul 2022 19:45:49 +0000
Workout Challenge - 100 Animal Pushups

A true king of Calisthenics, Broly Gainz sets the workout challenge to a full body exercise of Animal Pushups. 100 reps in under 5 minutes.…

]]> 85f7bde5bd2c7b82b011c2b2f9d8c2c5 O Williams posted a new post. https://gymjunkiez.com/?p=11808 Sun, 31 Jul 2022 19:18:50 +0000
Kaiseki for Fat Loss!

In the American culture, 1 out of 3 is either obese, diabetic, or has some form of dietary problem. The Asian culture rarely has issue…

]]> 08431d8f6e2296f53f702158efbcb8c9 O Williams posted a new post. https://gymjunkiez.com/?p=11803 Wed, 27 Jul 2022 14:14:24 +0000
Develop a Thick Back and Traps

IFBB Pro, Damien Patrick shares hi workout for developing some dense muscle in the traps and back. Save this for your next back workout and give…

]]> bfa5fec7839afb2840b01c0176a4864f O Williams posted a new post. https://gymjunkiez.com/?p=11739 Sat, 02 Jul 2022 02:37:15 +0000
1 Set Daily = Serious Leg Development

1 set of 100 reps on the Leg Press Daily to start your workout, or as a finisher on leg days In order to grow…

]]> cd198468b4e9f91027ec9993a8ef23f9 O Williams posted a new post. https://gymjunkiez.com/?p=11714 Wed, 15 Jun 2022 08:56:00 +0000
Perfecting the Concentration Curl for Maximal Gainz

This unique variation of the Concentration Curl perfects form by eliminating the ability to cheat the reps  This curl variation comes straight from IFBB Pro.…

]]> fee6c4e62eb9bd3bc6505eecb33ca951 O Williams posted a new post. https://gymjunkiez.com/?p=11696 Tue, 14 Jun 2022 23:58:38 +0000
Hard-Gainer Nutrition Tactics

Nutrition Tactics for Ectomorphs wanting to add quality size! Last week, A young guy in the gym stopped me to ask about gaining weight… (i…

]]> 4beaa20677c02fd309634fd443ff7e59 O Williams created the group Free Game Social Club https://gymjunkiez.com/activity/p/222/ Thu, 02 Jun 2022 02:00:41 +0000 0 507678d8d6a92d688a9dd3f34df20399 O Williams posted a new post. https://gymjunkiez.com/?p=11673 Wed, 01 Jun 2022 19:08:15 +0000
Crazy Shoulder Workout

IFBB Pro, Damien Patrick shares a shoulder workout full of dropsets and supersets. I tried this today and I guarantee it will give you a…

]]> 1cfa462c90e80d137c0dcf7b7e67060d O Williams posted a new post. https://gymjunkiez.com/?p=11641 Wed, 25 May 2022 23:13:04 +0000
Leg Workout (Quad Focused) for the Ladies

3x WBFF Bikini World Champion and Pro trainer, Rachel Dillon shares shares a quad focused session for the ladies. This should be a quick 30…

]]> 99d8747858d49c5fd479acf9bc1d0ef7 O Williams posted an update: Try this recipe... You wont be sorry!Monster Mash!• 90/10 […] https://gymjunkiez.com/activity/p/205/ Sun, 22 May 2022 15:32:22 +0000 Try this recipe… You wont be sorry!
Monster Mash!

• 90/10 or leaner Fillet, Sirloin, Bison, Ground beef, Ground sirloin (or any other protein source – Ground chicken/turkey)

• White Rice (Easy to digest and clean source of carbohydrates)

• Spinach (Magnesium + Potassium)

• Chicken stock/Bone Broth (gut health)

• Red/Green Bell Peppers (Vitamin…

Read more

]]> 0 3e24dd945ee0a53ea2823d2af2a39f6e O Williams posted a new post. https://gymjunkiez.com/?p=11548 Wed, 18 May 2022 17:56:27 +0000
Simple Fat Loss Tactics

Recently, I have been having a lot of conversations about nutrition and losing weight (fat loss). I have come to realize that there are not…

]]> 38b17fb3839721813c90575bfa99aa7c O Williams posted a new post. https://gymjunkiez.com/?p=11360 Thu, 14 Apr 2022 00:26:48 +0000
Stubborn Calves.... Try This!!!!

An awesome set of thick, diamond-shaped calves is one of those “little” things that really sets a great physique apart from a mediocre one. Small,…

]]> fd0774eec09c74fe97c6fb0a04592424 O Williams posted a new post. https://gymjunkiez.com/?p=11334 Tue, 05 Apr 2022 21:44:39 +0000
23 Signs Your Body is Deficient in Nutrients

A lot of the nutrient deficiencies shared in this video not only have a direct impact to your health (as you will see the specific…

]]> 0e4f821692fd440967b50fb8debe5b73 O Williams posted a new post. https://gymjunkiez.com/?p=11241 Sun, 03 Apr 2022 22:48:41 +0000
10 Reasons Your Abs Aren't Visible

A set of washboard abs is one of the most visible benchmarks for male physiques – a true sign of dedication and one that you…

]]> 792baecb5e7329185d9e305bb582d54a O Williams posted a new activity comment https://gymjunkiez.com/3-common-struggles-when-starting-your-fitness-journey/#comment-18848 Sat, 26 Mar 2022 00:23:06 +0000 2795a6f181be9867c59942c410b56277 O Williams posted a new post. https://gymjunkiez.com/?p=11253 Sun, 20 Mar 2022 18:40:32 +0000
LOW CARB SOFT SERVE ICE CREAM

yield: 2 servings  prep time: 5 MINUTES  total time: 5 MINUTES This low carb chocolate soft serve ice cream only needs 3 ingredients and 5 minutes to make…

]]> 2dd45466db4643b3abe8bc2768e61b6a O Williams posted a new post. https://gymjunkiez.com/?p=11254 Sun, 20 Mar 2022 15:47:46 +0000
Are you Training Effectively?!

Most of my friends in the gym will completely disagree with what I am about to say, but it has to be said. So let…

]]> 60d443442918e7e2425bdb7598aac8dc O Williams posted a new post. https://gymjunkiez.com/?p=8693 Sat, 12 Mar 2022 15:54:47 +0000
Pressed for Time; HIIT is the Answer!

My peers at work ask all the time how I have time to workout the way I do. My usual response is you make time…

]]> 4ce33adedd84a1a3db280101947c8f69 O Williams posted a new post. https://gymjunkiez.com/?p=11227 Sat, 05 Mar 2022 19:01:43 +0000
The Problem with Fitness Influencers & Social Media

Social Media, Fitness, and Bad Info I have been having this conversation with different peers involved in the fitness culture. As I began to write…

]]> 9a14ba4b357db8c6c4058db4af4bd545 O Williams posted a new post. https://gymjunkiez.com/?p=11218 Wed, 02 Mar 2022 17:29:23 +0000
Big Bench Do's and Dont's

Everyday I go to the gym, I walk past the bench press area and I see people either lifting too much weight , using horrible…

]]> 19b119327287f3659c43082458b02212 O Williams posted a new post. https://gymjunkiez.com/?p=11195 Mon, 14 Feb 2022 23:17:13 +0000
12-Week Workout for the Ladies

NOW that Valentines Day is over. Its time to get down to business. There are no other holidays between now and when it will be…

]]> d60f4fde495163adecccb2135938fd70 O Williams posted a new post. https://gymjunkiez.com/?p=11160 Sun, 06 Feb 2022 16:42:18 +0000
GJ Spotlight - IFBB Pro Tim Fernandez

First time I met Tim was during a local competition 15 years ago. I was competing as a light heavy weight. Had just come off…

]]> 71e73482125905e8a8949135e4539450 O Williams posted an update: Workout Challenge - "Around the World" Ab Exercise https://gymjunkiez.com/activity/p/122/ Thu, 03 Feb 2022 18:17:16 +0000 Workout Challenge – “Around the World” Ab Exercise

Gary Scruggs, CPT; NPC Mens Physique Competitor uses this exercise to strengthen his core, as well as his clients.

]]> 0 748973319f8fa552ac7dbf8e3e83f218 O Williams posted an update: Power of the Pose Seminar https://gymjunkiez.com/activity/p/116/ Sun, 30 Jan 2022 20:10:49 +0000 Power of the Pose Seminar

]]> 0 8540a2c17415a01283c5e29d05853526 O Williams posted a new post. https://gymjunkiez.com/?p=11083 Sun, 30 Jan 2022 19:10:54 +0000
GJ Spotlight - Meet Mike and Na'Dean

The fitness world’s version of Martin and Gina!! (inside joke!) This is a small world! I have had the pleasure to know both of them…

]]> 0ad9929fab70d29a6cd4156b7d24e45c O Williams posted a new post. https://gymjunkiez.com/?p=11068 Mon, 24 Jan 2022 17:50:18 +0000
Workout Challenge - BFR Leg Day Finisher!!

For the Gym Junkiez that love to train legs, or are training legs with the purpose of growing an impressive set of wheels…. this challenge…

]]> 964896f16a122fa0319ad05f7294f5a0 O Williams posted an update: Good morning Gym Junkiez- Wake up- Stretch- Hydrate https://gymjunkiez.com/activity/p/109/ Fri, 21 Jan 2022 15:30:12 +0000 Good morning Gym Junkiez
– Wake up
– Stretch
– Hydrate

]]> 0 29886eaf092709536d71f20682e72403 O Williams posted an update: What's up Gym Junkiez... Check out this HIIT circuit. […] https://gymjunkiez.com/activity/p/104/ Wed, 19 Jan 2022 18:43:31 +0000 What’s up Gym Junkiez… Check out this HIIT circuit. Give it a try 10 rounds with 60 sec. of rest between each round!

]]> 0 3ccca9df95a95c024714b0f05e7bef19 O Williams posted a new post. https://gymjunkiez.com/?p=11023 Mon, 17 Jan 2022 03:10:14 +0000
Deload - 1 Step Back; 2 Steps Forward

Picture this…. You are grinding it out in the gym, day in and day out. You are getting stronger. You are getting more muscular and…

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