William Long Profile and Stats

The biography, life and achievements of William Long

William Long is half-Caucasian half-Korean International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder born April 24, 1987. William Long is known as “The OG” after becoming the first PNBA Men’s Physique Natural Olympia champion. He is the 3x defending champion and an INBA PNBA Hall of Fame inductee.

William Long was also the first natural athlete to sign a multimedia contract with the INBA PNBA, Generation Iron and Iron Man Magazine.

Below is a full breakdown of William Long’s profile, stats, biography, education, and diet.

Full name: William Long
Weight Height Date of Birth
165 lbs (in season), 180-190 lbs (off season) 5’8″ 04/24/1987
Division Time Nationality
male physique 2010 Half-Caucasian, half-Korean

Biography

William Long was born in Fort Polk, Louisiana on April 24, 1987. Although he moved around a lot being an army kid growing up. He credits Virginia for being the state he grew up in. However, he has resided in California since 2009.

William Long attended West Virginia University and initially majored in pre-vet medicine until he realized his true passion lay in health and fitness. Long then turned to the sciences of human nutrition. He also holds an associate’s degree in criminal justice and is a certified personal trainer with the American Council on Exercise (ACE).

William Long is the world’s number one competitor in male physique. He tops this division and has won three gold medals at Natural Olympianever placing below second place in the six Natural Olympia shows he appeared in.

Competition history

  • Natural Olympia PNBA/INBA 2021: 1st place Pro Men’s Physique
  • 2021 PNBA/INBA Mr. and Mrs. USA: 3rd place Pro Men’s Physique
  • Natural Olympia PNBA/INBA 2019: 2nd place Pro Men’s Physique
  • PNBA/INBA World Cup 2019: 1st place Pro Men’s Physique
  • PNBA/INBA battle against cancer 2019: 1st place Pro Men’s Physique
  • Natural Olympia PNBA/INBA 2017: 1st place Pro Men’s Physique
  • PNBA/INBA Night of Natural Champions 2017: 2nd place Pro Men’s Physique
  • Natural Olympia PNBA/INBA 2016: 2nd place Pro Men’s Physique
  • 2016 PNBA/INBA USA Team: 1st place Pro Men’s Physique
  • Natural Olympia PNBA/INBA 2015: 2nd place Pro Men’s Physique
  • PNBA/INBA USA Team 2015: 3rd place Pro Men’s Physique
  • NPC USA Team 2013: (no location)
  • Natural Olympia PNBA/INBA 2012: 1st place Pro Men’s Physique
  • 2012 NPC Los Angeles Grand Prix: 1st place open physical class men B
  • 2012 NPC Los Angeles Championship: 3rd place Male open physical class B
  • INBA Iron Gladiator 2012:
    • 1st Place in Novice Male Bodybuilding
    • 3rd place at the Men’s Open
  • 2011 INBA Mr. & Mrs. Los Angeles:
      • 1st Place in Novice Male Bodybuilding
      • 3rd place in men’s open bodybuilding
  • INBA Iron Gladiator 2011: 1st Place in Novice Male Bodybuilding

William Long - Male Physique

William Long’s Workout Plan

William Long said there was nothing special about his training plan and said, “I go to the gym and bust my ass.” He tried various protocols and found that consistency is most important.

Currently, Long does a typical “bro split,” training a separate muscle group once a week, five days a week, with two days off. And it limits cardio. Instead, he likes to focus on his step count to preserve muscle and help with recovery.

William Long trains from home and regularly performs basic compound movements such as barbell bench press, barbell row, barbell squat, and barbell overhead press with heavy weight and high intensity .

Below is what a typical training week looks like for William Long.

Day 1 – Legs

  • Leg extension Superset Leg curl: 5 sets x 15, 12 10, 8, 6 reps
  • Smith machine squats/Dumbbell squat: 5 sets x 15, 12, 10, 10, 8 reps
  • leg press (5th set triple drop game): 4 sets x 15, 12, 12, 10, 10 reps
  • Stiff Leg Bar/Deadlift with Dumbbells: 5 sets x 15, 12, 12, 10, 10 reps
  • While walking Lunge with dumbbells: 3 sets x 20 reps

Day 2 – Chest and Triceps

  • Incline/Flat Dumbbell/Dumbbell Bench Press: 6 sets x 15, 12, 10 10, 8, 8 reps
  • Single Arm Hammer Strength / Dumbbell Incline / Flat Press: 3 sets x 10 reps
  • Cable chest fly Superset Cable Chest Press: 4 sets x 10 reps/ 4 sets x 15 reps
  • Seated Overhead Dumbbell Extension: 3 sets x 12, 10, 10 reps
  • Push down cable (Rope attachment): 5 sets x 15, 15, 12, 12, 12 reps

Day 3 – Back and Biceps

  • Wide grip lat pull down: 4 sets x 15, 12, 12, 10 reps
  • Draw down: 4 sets x 12, 12, 10, 10 reps
  • Curved dumbbell row: 4 sets x 12, 10, 10, 8 reps
  • One arm dumbbell: 3 sets x 12, 10, 10 reps
  • Deadlift at the bar / traction in rack: 4 sets x 10, 10, 8, 6 reps
  • Overhead Lat Pull-down/Dumbbell Pullover: 5 sets x 12-15 reps / 4 sets x 12, 12, 10, 10 reps
  • Barbell 21: 3 sets x 21 reps
  • Dumbbell Hammer Curl: 3 sets x 10-12 reps

Day 4 – Shoulders

  • seated dumbbell Shoulder press: 5 sets of 15, 12, 12, 10, 10 reps
  • Upright Dumbbell Lateral Raise: 5 sets of 15, 12, 12, 10, 10 reps
  • Back raise with bent dumbbells: 5 sets of 15, 12, 12, 10, 10 reps
  • Barbell Upright Row: 4 sets of 10 repetitions
  • Arnold Seated Press Drop Set (Full Rack): 1 set x 6 reps

Day 5 – Chest and back

  • Dumbbell/Chest Press Superset Machine Go back up/Lat unfolding: 4 sets x 15, 12, 10, 10 reps
  • Tilt dumbbell fly Superset machine line: 4 sets x 15, 12, 10, 10 reps
  • Dips: 3 sets x failure
  • Dumbbell sweater: 3 sets x 10-12 reps
  • Refuse Pushup Superset Pushup Superset Knee Pushup: 1 set x failure

*Note: Rest a minute or less between sets.

What are William Long’s favorite exercises?

William Long listed his favorite exercises below.

“The deadlift is without a doubt my favorite exercise. There’s nothing quite like lifting a heavy weight off the ground. Deadlifts engage the whole body and give you a bigger boost in testosterone and growth hormone than any other exercise, in my opinion.

Dumbbell rows come second. Again, pulling a heavy weight. The heavy lines developed the width and density of my back more than anything else.

Pullover Press is an old-school compound exercise that I attribute the most to developing my triceps. It’s a total upper body movement that’s a combination of a pullover and a tight-grip bench press. It really opens you up.

Nutrition

Below is a written statement from William Long detailing his nutrition.

“As for my diet, it’s pretty basic. I try to incorporate the most nutrient dense foods possible into my calorie allocation and macronutrient breakdown. Whether it’s pre-contest or off-season, I eat the same meals. The only difference is the quantity.

When I diet for competition, I only gradually reduce what I have already eaten. My macronutrient breakdown is normally 1-1.15g of protein per pound of body weight, 20-25% of my calories from fat, and the rest of my calories from carbs.

Some unique foods that I like to incorporate are kimchi and sesame oil. What I think has helped my physique the most is paying attention to my electrolyte balance. I included more potassium rich foods like spinach, bananas and potatoes.

I also measured my salt. I have never felt so good during a preparation. Everything is weighed and measured so that everything can be controlled and easily handled.

meal plan

Below is what a typical meal day looks like for William Long.

Wake : Drink at least 20 oz of cold water.

Meal #1: Fish oil, 1 serving fibre, 1 serving greens formula, 1 serving whey, 140 g blueberries (fresh or frozen; wild preferred), 2 bananas, 3 whole eggs, 1 cup (8 oz) unsweetened coconut milk, 75g spinach (raw weight), ¼ tsp pink sea salt

Meal #2: 6 oz (cooked weight) 96/4 beef, 75 g spinach (raw weight), 2 cups white jasmine rice (cooked measure), ¼ tsp. pink sea salt, Sriracha (any low-calorie condiment under 15 cal.)

Pre-workout (within 30 minutes): 1 serving whey, 1 serving pre-workout, 1 banana

After training (immediately after): 1 serving whey 1 banana

Meal #3: Fish oil, 6 oz (cooked weight) 96/4 beef, 75 g spinach (raw weight), 2 cups white jasmine rice (cooked measure), 1 tbsp toasted sesame oil, ¼ tbsp teaspoon pink sea salt, Sriracha condiment less than 15 cal.)

Before going to bed: Drink at least 20 oz of water 1 serving of ZMA.

Supplements

Below are the supplements taken by William Long.

Private life

William Long is an active member of the United States Air Force as part of the Security Force (Military Law Enforcement). Additionally, Long is a certified personal trainer and pageant prep coach. He has been married since 2016 and has a one-year-old son, Owen. William Long enjoys trying new foods and loves going to the movies. He is also a Bourbon fan.

Teresa E. Burton