How We’re Taking Anthony Williams From Offseason to His Arnold Pro Debut

What would you have to eat to be a 300 lb monster?

In today’s Off-Season Series, I’m training Anthony Williams during his visit to town. Anthony turned pro at the 2025 Arnold Classic Amateur, and now he’s gearing up for his pro debut at the Arnold Classic — and we’re running a full pull session at The Muscle Factory.

You’ll see exactly how we’re structuring his training to build a complete back (without letting things turn into biceps/traps-only work), plus we get into the real stuff that matters behind the scenes.

Drop your questions in the comments — and if you want more videos like this (real training + real prep/offseason decision-making), make sure you’re subscribed.

Follow Anthony here: @atrain4anthony

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CHAPTERS:
0:26 — Anthony Williams is back (320 lbs offseason) + today’s pull session
1:24 — Machine setup for lat bias: seat height, start position, and “drop-off”
2:34 — Hand position vs elbow finish (and avoiding biceps tendonitis)
3:12 — “Set it up with the end in mind” + keeping the chest from rising
4:46 — The pinky-pressure cue to keep the lat engaged
7:19 — Rest period standards: why 3 minutes isn’t always 3 minutes
10:02 — Lengthened partials for back: when they make sense (and why)
19:02 — “What do you eat to be 300?” Offseason calories, surplus, and waist management
20:36 — Current training/off day macros + high-day rotation while dieting
26:09 — Cardio strategy: offseason vs prep (and why most people do it backward)
1:01:22 — Back training framework recap + optional lower-back add-ons
1:07:30 — Posing updates + Arnold mindset, being ahead, and enjoying the pro debut process