Larry "Wheels" Williams has become a prominent figure in the strength sports world, known for his incredible strength, massive physique, and openness about his journey. This article delves into Larry Wheels' diet plan, workout routine, and his path from humble beginnings to powerlifting stardom.
From Poverty to Power: The Early Years
Larry Wheels' journey began in the Bronx, New York, where he faced poverty and challenging circumstances. Growing up in dangerous neighborhoods, his initial motivation for strength training was personal safety. Unable to afford a gym membership, he started with basic exercises like push-ups, pull-ups, and sit-ups. Noticing his dedication, his mother helped him create a makeshift weight set consisting of two concrete blocks and a broomstick. "Because cinder blocks were so heavy, I’d have to swing the weight up," he recalls.
As Larry entered his late teens, he realized the need for a gym to further his progress. After joining a gym, his progress increased dramatically. After six months of lifting weights, Larry lost interest in bodybuilding and decided to train for strength instead. Before long, Larry found out about a nearby weightlifting competition and decided to attend it.
Larry Wheels' Current Stats
- Height: 6'1" (185 cm)
- Weight: 260-300 lbs (118-136 kg), varying based on his sport
- Age: 25 years old (Born December 3, 1994)
Larry Wheels' Workout Principles
Wheels is known for his intense training and dedication. He had to figure out everything by himself and today is one of the most successful powerlifters and bodybuilders. He focuses on different muscle groups each day and eats around 8-9 meals each day. He also prioritizes recovery. He follows a three-day powerlifting training program. As per Larry, he squats and bench presses once per week and deadlifts on alternate weeks. The low-frequency training program gives his body the optimal time it requires to recover from his workouts. Larry Wheels performs this workout a few weeks before his powerlifting meets. Remember: Wheels performs a thorough warm-up routine before starting his workouts. For his deadlift workouts, Larry does not perform any accessory exercises. As we said earlier, Larry Wheels only performs the deadlift every alternate week. When Larry trains like a bodybuilder his goal is to build muscle size while maintaining his overall strength levels.
Larry Wheels' Workout Routine
Larry Wheels works out 6 days per week and this allows him to gain an incredible size. In order to get more and more muscle mass, he makes sure to never have a cheat day. Wheels’ is a powerlifter which means that his training has to be extremely intense, and for that reason, it’s important that he gives his body time to recover as well.
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Here's a breakdown of his routine:
Monday: Chest
- Barbell flat bench press (5 sets, 6-12 reps)
- Incline dumbbell bench press (5 sets, 8-12 reps)
- Decline barbell bench press (5 sets, 8-12 reps)
- Lat pulldown (5 sets, 10-12 reps)
- Pec deck machine (5 sets, 10-12 reps)
Tuesday: Back
- Wide grip bodyweight pull-up (4 sets, 10-15 reps)
- Bent over cable lat pulldown (5 sets, 8-12 reps)
- Behind the neck lat pulldown (5 sets, 10-15 reps)
- Seated machine row (5 sets, 10-15 reps)
- Single-arm machine row (5 sets, 10-15 reps)
- Hammer Strength seated row (5 sets, 10-15 reps)
Wednesday: Shoulders
- Standing behind the neck shoulder press (5 sets, 6-12 reps)
- Seated dumbbell press (5 sets, 8-12 reps)
- Incline smith machine shoulder press (5 sets, 8-15 reps)
- Side lateral raise machine (5 sets, 10-15 reps)
- Reverse pec deck (5 sets, 10-15 reps)
Thursday: Legs
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- Barbell squat (6 sets, 5-8 reps)
- Barbell squat with resistance bands (6 sets, 5-8 reps)
- Barbell deadlift (6 sets, 5-8 reps)
- Smith machine squat (6 sets, 5-8 reps)
- Back extension (4 sets, 10-15 reps)
Friday: Arms
- Cable triceps push down (4 sets, 10-15 reps)
- Seated dumbbell triceps extension (4 sets, 10-15 reps)
- Weighted bench dips (4 sets, 10-15 reps)
- Lying down cable curl (4 sets, 10-15 reps)
- Standing plate curl (4 sets, 10-15 reps)
- EZ bar curl (4 sets to failure)
Larry Wheels' Diet: Fueling the Machine
Larry Wheels follows a strict diet to maintain his strength and muscles. Some staple foods in his diet include beef, rice, avocados, chicken, salmon, and sweet potatoes. He typically consumes 8-9 meals each day, adjusting based on his fitness goals. Wheels eats 8-9 meals every day. When trying to bulk up, he consumes around 5,500 calories a day. However, when cutting down for a show, Larry Wheels limits his calories intake to 4,400 calories a day. It should be noted that Larry’s cutting diet can be an average bodybuilder’s bulking diet.
Here's a sample of Larry Wheels' diet:
- Breakfast: Eggs, Oatmeal, Fruit Juice
- Snack: Whey Protein
- Lunch: Cookie Crisp Cereal, Milk
- Snack: Whey Protein
- Dinner: Grilled Chicken Burger, French Fries
- Snack: Lasagna, Yogurt
- Night Snack: Whey Protein
- Night Snack: 2 Fruits
When gaining size, Larry's diet is based on a high-calorie intake, around 5500 calories and over 400 grams of fat. When cutting down, he reduces his calorie intake to around 4400 calories and only around 90 grams of fat.
Larry Wheels' Strongman Diet
To gain weight for Strongman competitions, Larry has consumed a monstrous amount of food. This diet is not recommended for the average person and is specifically tailored to his extreme training demands.
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Macro count total for the day: 952.1g carbs, 308,7g fat, 444g protein. That’s one medium-sized candy bar and 2 protein scoops shy of eating 1kg carbs and 0.500 kg of protein per day!
Larry strongly suggests multiple times throughout the video that you should definitely not try and repeat this diet. IF you think about going into Strongman, this is the life you will be living for the rest of your competitive career. It’s a very complex and sad circle of pain, like a snake trying to eat its own tail. You will be stuck in this weird cycle of suffering and torment just so you can be good at throwing around washing machines and deadlifting cars.
Larry Wheels' Supplement Stack
Larry Wheels uses supplements to support his training and recovery. These include:
- Creatine
- BCAA
- Multivitamin
- Whey Protein
- Pre-Workout
Accomplishments and Records
Throughout the years of competing in powerlifting shows, Larry built a solid reputation around his name. By 2017, Larry Wheels became a name every professional powerlifter recognized. Larry Wheels went from living in an extreme poverty as a child to becoming one of the strongest powerlifters in the world.
To date, Larry Wheels holds two world records for powerlifting competition totals in his respective weight classes. Wheels gained notoriety in 2017 when he set a world record of 2,275 lbs (1,034 kg) in the 275 lb weight class without wraps. In 2020, Wheels set another world record of 2,370 lbs (1,077 kg) in the 308 lb weight class.
Since last competing in 2020, Larry has gotten significantly stronger, especially in the deadlift. In a 2021 video, Larry Wheels squatted 900 lbs ( 410 kg) wearing only a belt and knee sleeves. In June 2022, Larry Wheels bench pressed 675 lbs (307 kg) at about 275 lbs body weight. In another June 2022 video, Larry Wheels is seen deadlifting 930 lbs (423 kg) for three reps. At one point, Wheels announced he would attempt a 1,000 lb deadlift at the Middle East’s Strongest Man competition in August 2022.
Steroid Use and Honesty
Larry Wheels has been open about his steroid use, starting at age 16. He doesn't advocate for it and urges people to educate themselves about the risks. In August 2022, he announced that he cycled off steroids.
Factors Contributing to Larry Wheels' Strength
Several factors contribute to Larry Wheels' exceptional strength:
- Genetics: He has excellent genetics and responds well to resistance training.
- Leverage: Relatively long arms give him an advantage in deadlifts.
- Dedication: He has dedicated his life to strength training since a young age.
- Diet: He follows a consistent diet plan to support his training.