Brought up in Wisconsin, Bill Kazmaier was an excellent football player in his high school. In this process, he got the scholarship even though his grades are low. After high school, he went to the University of Wisconsin where he found that he is more passionate about weight lifting. After the realization, he dropped out of school and joined weight lifting classes full-time. Just at the age of 25 years, Bill Kazmaier competed to win both the American Powerlifting Championships and the IPF World Championships in the superheavyweight class. Also, he established a world record bench at 661 at the time which is presently 700. After getting injured, Bill managed to have a 925 squat done and also performed a 907 deadlift. His weights in the gym are notably more frightening with a 900 for a triple on the squat and 633 for a triple on the bench. Moreover, he has done all this with a single and belt; no costumes or bench shirts, they didn’t even subsist at that time. After commanding and producing himself a saga in powerlifting, Bill determined to participate in the strongman championships.

In this article, we will learn all about the diet plan, the workout routine, and the wellness plan that he uses to train for his competitions Thus stay tuned to read more.

Bill Kazmaier Statistics

• Birth Year: 1953 (age 67)
• Birth Date: December 30
• Height: 6 ft 2 in (1.88 m)
• Weight: 326 lb (148 kg)

Bill Kazmaier Awards and Achievements

Bill Kazmaier Workout Routine

Throughout his era, he injured his pectoral tissue which forces him to withdraw because he was too aggressive already in the profession. Because of that injury, Bill lost some strength, but he maintained to compete in strongman competitions notwithstanding that. WSM ring took Bill out and while he was out he, however, fought in the strongman competitions that were not as renowned as WSM.

WSM embraced him back in 1988 and 1989. It was equally evident that Bill had a strong physical and rational appearance and, working for an organization that equaled his competitors, he used his mental sports and physical power to wear them down. In addition to this, he did what’s known as “self-programming,” which involves telling himself that an object isn’t bulky or empty, and then you see one of the most prominent shows of strength. Don’t forget about the Beer Keg I spoke of previously. Champions like Bill are the real bargain. The things Bill did weren’t all just strongman and powerlifting. While playing football for the Green Bay Packers for a while, he also did professional wrestling for the expired World Championship Wrestling. Nevertheless, Bill proved how bogus wrestling was by losing to a “lesser” man he would have smashed otherwise. Bill continues to train to this day and is even being studied at the University of Auburn due to a hypothesis connecting dinosaurs. The workouts Bill does still seem to be superhuman. For him to get any effort out of his arms, he needs dumbbells over 100lbs, 500 benches for 15 repetitions, 800 squats for 10, and 825 for two deadlifts. There are two components of Bill’s career, and both are quite awesome in their own virtue.

Strongman

He started taking part in competitions. On his first effort, Bill Kazmeier obtained the third position in the 1979 World’s Strongest Man Championship. That only sparked the fire within him that led him to win the competition in the next three years in a row. Bill Kazmeier was not just the three-time winner, but he had absolutely overshadowed his opponents. In numerous old interviews given by him, Bill Kazmaier has asserted clearly that he believes he is the strongest person in the world, which he established time and time again.

It yet remains to be seen, however, how he achieved this over time? As a result of his accomplishments in powerlifting over the subsequent years, he got various national championships and secured several world records to be amazed. However, he had to establish his reliability through other matches to show that he was the strongest in the world.

 

Monday

• Bench (heavy) warm-up, then 4 sets x 10 reps
• Wide Grip Bench 3 sets x 10 reps
• Narrow Grip Bench 3 sets x 10 reps
• Front Delt Raise 4 sets x 8 reps
• Dumbell Seated Press 4 sets x 10 reps
• Side Delt Raise 4 sets x 10 reps
• Lying Tricep Push (after 2 warm-up sets) 6 sets x 10 reps
• Tricep Push Down 4 sets x 10 reps

Tuesday

• Squat (heavy) warm-up, then 4 sets x 10 reps
• Deadlift (light) warm-up, then 3 sets x 10 reps
• Shrugs 2 sets x 15-40 reps, 1 set x 10-20 reps
• Seated Hammer Curls 4 sets x 12 reps
• Standing Curl 4 sets x 10 reps
• Close Grip Chin Ups 3 sets x max on each set
• Seated Row 4 sets x 10 reps
• Leg Extensions 3 sets x 10 reps
• Leg Curl 3 sets x 10 reps
• Calf Raise 3 sets x 15-25 reps

Thursday

• Bench (light) warm-up, then 3 sets x 10 reps
• Wide Grip Bench 3 sets x 10 reps
• Narrow Grip Bench 3 sets x 10 reps
• Dumbell Seated Press (heavy) warm-up, then 4 sets x 8 reps
• Front Delt Raise 4 sets x 10 reps
• Tennis Backhand Cable Extensions 4 sets x 10 reps
• Prone Tricep Extension 4 sets x 10 reps

Saturday

• Deadlift (heavy) warm-up, then 4 sets x 8 reps
• Squat (light) warm-up, then 4 sets x10 reps
• Shrugs (heavy) 4 sets x 10-15 reps
• Seated Hammer Curl 4 sets x 8 reps
• Concentration Curl 4 sets x 12 reps
• One Arm Row – 3 positions 3 sets x 10 reps
• Wide Grip Pull (down to chest) 4 sets x 10 reps
• Leg Extensions 3 sets x 10 reps
• Leg Curl 3 sets x 10 reps
• Calf Raise 3 sets x 15-25 reps
• (Ab Work When Possible)

 

Bill Kazmaier 10 Week Bench Press Routine. This routine has to be applied by Bill to establish a world bench press record.

 

Week 1: Light Day: Regular bench presses, 225/10, 315/10, 410/3/15. Narrow and wide bench presses, 350/3/10. Dumbbell presses, 100/3/10. Front raises, 75/3/10. Lateral raises, 75/3/10. Modified triceps presses, 300/4/15. Decline triceps presses, 335/3/15.

 

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 435/3/15 (wow). Narrow and wide bench presses, 375/3/10. Assistance work same as my light day.

 

Week 2: Light Day: Regular bench presses, 225/10, 315/10, 420/3/15. Narrow and wide bench presses, 360/3/10. Deltoid work same as week one. Modified triceps presses, 310/4/15. Decline triceps presses, 345/3/15.

 

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 455/3/10. Narrow and wide bench presses, 385/3/10. Assistance work same as my light day.

 

 

Week 3: Light Day: Regular bench presses, 225/10, 315/10, 430/3/12. Narrow and wide bench presses, 400/3/10. Dumbbell presses, 100/3/10. Front raises, 75/3/10. Lateral raises, 75/3/10. Modified triceps presses, 320/4/15. Decline presses, 355/4/10.

 

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 480/3/8. Narrow and wide bench presses, 400/3/10. Assistance work same as my light day.

 

Week 4: Light Day: Regular bench presses, 225/10, 315/10, 440/3/12. Narrow and wide bench presses, 380/3/10. Dumbbell presses, Front and Lateral raise, same as week 3. Modified triceps presses, 330/4/15. Decline triceps presses, 365/4/10.

 

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 500/3/8. Narrow and wide bench presses, 410/3/10. Assistance work same as my light day.

 

 

Week 5: Light Day: Regular bench presses, 225/10, 315/10, 405/10, 450/3/10. Narrow and wide bench presses, 390/3/10. Dumbbell presses, 110/3/10. Front and Lateral raises 85/3/10. Modified triceps presses, 340/3/15. Decline triceps presses, 375/4/10.

 

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/10, 525/5/5. Narrow and wide bench presses, 420/3/10. Assistance work same as my light day.

 

Week 6: Light Day: Regular bench presses, 225/10, 315/10, 405/10, 460/3/10. Narrow and wide bench presses, 400/3/10. Dumbbell presses, Front and Lateral raise, same as week 5. Modified triceps presses, 350/4/15, Decline triceps presses, 350/4/10.

 

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 545/4/5. Narrow and wide bench presses, 430/3/10. Assistance work same as my light day.

 

Week 7: Light Day: Regular bench presses, 225/10, 315/10, 405/10, 470/3/8. Narrow and wide bench presses, 410/3/10. Dumbbell presses, 120/3/10. Front & Lateral Raises, 85/3/10. Modified triceps presses, 370/5/10. Decline triceps presses, 395/4/10.

 

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 540/5, 570/3/5. Narrow and wide bench presses, 440/3/10. Assistance work same as my light day.

 

Week 8: Light Day: Regular bench presses, 225/10, 315/10, 405/10, 480/3/8. Narrow and wide bench presses, 420/3/10. Dumbbell presses, Front and Lateral raise, same as week 7. Modified triceps presses, 380/5/10. Decline triceps presses, 405/4/10.

 

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 570/5, 590/3/3. Narrow and wide bench presses, 450/3/10. Assistance work same as my light day.

 

Week 9: Light Day: Regular bench presses, 225/10, 315/10, 405/10, 490/3/6. Narrow and wide bench presses, 430/3/8. Dumbbell presses, 130/3/10, Front and Lateral raises 95/3/10. Modified triceps presses, 390/5/10, Decline triceps presses, 415/4/8.

 

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 570/5, 610/2/3. Narrow and wide bench presses, 465/3/10. Assistance work same as my light day.

 

 

Week 10: Light Day: Regular bench presses, 225/10, 315/10, 405/10, 500/3/6. Narrow and wide bench presses, 440/3/8. Dumbbell presses, Front and Lateral Raises, same as week 9. Modified triceps presses, 400/5/10. Decline triceps presses, 425/4/8.

 

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 550/5, 590/5, 635/3. Narrow and wide bench presses, 475/3/10. Assistance work same as my light day.

 

The various pictures of his show his training cycle, which consists of light and heavy loads split over a few days, and even within a single day, steadily raising the loads for each set to be done. Bill Kazmaier prepared for a competitive event with a 10-week plan that employed progressive overloading for wide grip, narrow grip bench press, deadlifts, and hammer curls among so many other lifts. During week 1, a light day would see a bench press go from 225 pounds to 315 pounds, and next to 410 pounds. A set of 435 pounds was computed on a heavy day. Usually, the light day loads stayed the same during the whole week. The heavy days would be progressively expanded with more seats in the infinity. For his bench press and deadlifts in week 10, he lifted 225, 315, 405, 495, 550, 590, and 535 pounds. While that is just an unbelievable amount, the routine shows you how you might prepare out your routine over many weeks even if you don’t get close to it. Bill Kazmaier has written a list of his chosen exercises that he cherishes to do in his rehearsal routine which is as follows:

Bench Press

Start: Your feet should be flat on the floor as you lie face up on the bench. Hold the barbell over your shoulder with an overhand grip that is broad and padded.

 

 

Movement: Remove the rack from the bar and slowly lower it to your chest. Make sure that your wrists are over your elbows and that your elbows are extended to the sides. If the bar is an inch or so away from your chest, quickly reverse the direction without leaping and push the bar upward, forcing it back over your face to full width without clasping your elbows.

 

Notes: You should complete each rep as explosively as you can. Make sure you finish three-quarters of a rep without locking them out. Sets should be parted by two to three minutes of rest.

Wide-Grip Bench Press

Setup: You should lie back on a flat bench with your arms extended, holding a burdened barbell above your chest. Wider than shoulder-width should be the angle at which you place your hands.

 

Execution: When the bar reaches your chest, bend your elbows, then extend your arms. Using your triceps, press the bar straight up in the air back to the starting point.

 

Notes: Each rep on your chest should be suspended for one second with a grip two inches more comprehensive than your strongest grip. Each set should be separated by two minutes of rest. In case of shoulder issues, you should bypass this action.

 

Close-Grip Bench Press

Setup: You should lie back on a flat bench with your arms extended, holding a loaded barbell above your chest. It is suggested to place your hands narrower than the amplitude of your shoulders.

 

Execution: You should bend your elbows and let the bar come down to your chest, then stretch your arms and press the bar back to the starting position using your triceps.

 

Notes: Put two inches between your strongest grip and the grip you want to use. Each set should be separated by two minutes of rest.

Front Delt Raise

Setup: As you hold a dumbbell with an overhand grip across your thigh, keep one hand on the handle. Knees are bent slightly and feet are separated by shoulder width.

 

Execution: Raise the dumbbell straight up and in front of you so your arm is lateral to the floor just past your elbow. Slowly lower yourself back to the starting position after halting for a moment at the top.

 

Notes: Modest cheating during the 3rd and 4th reps is acceptable, but excessive cheating is not. Take a one-minute rest interval between sets when using dumbbells alternating between sides.

 

Dumbbell Lateral Raise

Setup: Hold your dumbbells with a neutral grip at your sides while standing with your feet shoulder-width apart.

 

Execution: Lift the dumbbells slowly and place them at your sides. Make sure that your arms are straight and that your elbows are only very slightly bowed. You should halt just above parallel with the floor before slowly dropping your arms back to the start position.

 

Notes: In the third and fourth repetitions, moderate cheating is permissible; excessive cheating is not. Keep your elbows bent at a 15-degree angle as you raise both arms simultaneously. Each set should be succeeded by a one-minute rest period.

Seated Overhead Press

Setup: Your feet should be tightly planted on the floor as you sit on a low-back bench. Lie down on your back and pick up a pair of dumbbells. Start by facing ahead with your palms at shoulder level and your elbows pointing somewhat forward.

 

Execution: Stop just short of locking out your elbows as you push the weights straight up. Keeping your elbows parallel to the ground or a bit lower, lower your arms slowly.

 

Notes: Exert as much explosive power as possible during each repetition. Repeat three-quarters of the exercise. Sets should be separated by two to three minutes of rest.

 

Triceps Push Down

Setup: You should stand facing a high-pulley cable with a rope attached to it with a slight bend in your knees. There should be a shoulder-width distance between your feet. Commence at chest level with your elbows tight against your sides while you grasp the rope with an indifferent grip with palms facing each other.

Execution: You will use the triceps to bring the rope down as each end of the rope touches your thigh. At the end of the movement, the arms are fully extended and perpendicular to the ground. Your upper arms should always remain stationary next to your body and only your forearms should move.

Notes: No cheating is permissible. Hold the contracted position for approximately half a second. Take a one-minute rest interval between sets.

Bill Kazmaier Workout Tips and Tricks

Bill Kazmaier gives away a lot of workout tips on his social media which he feels that fans and followers could follow in their daily life. Here is a list of all these workout tips that Bill Kazmaier follows for himself and wants the people who get inspired by him to follow too. 

• ENGAGE IN COMPOUND MOVEMENTS

When you work on compound movements, you involve more muscles and this means you will obtain more muscles at the same time. Compound movements comprise many exercises like squats, deadlifts, presses, power cleans, etc., which are meant to affect multiple muscles at the same time. Full body development is managed through such types of exercises.

Since you have to put your feet on the ground, these exercises are quite daring and complex. By doing so, you need to boost the pressure. An example of this is in a front squat, in which you use your upright posture to furnish you with more strength than any part of your body separately.

• INDULGE INTO BAND RESISTANCE EXERCISES

Building tolerance with resistance exercises is a great idea. These exercises can be practiced to stimulate your muscles. As well as exercising your junctures, it also assists in keeping them in good situations. Here are the steps you are required to follow when sweating with a band:

1. Place the band under your feet.
2. Grab the ends of the band with your hands.
3. Do a front raise that goes over your head.
4. For the alphabet ‘T’ by dropping your arms to a mid-level.
5. Raise your arms back up in the previous position.
6. Repeat the steps to form a consistent cycle.
7. Do the cycles at least 10-15 times.

• EXPLOSIVE MOMENTS LIKE SKIPPING ROPES OR JUMPING

Exercises including explosive movements are certified to be advantageous on the gym floor or a playground. By jumping on the ground, you can achieve this. You can get better at the landing and bouncing by jumping a lot.

Exercises involving jumping can be a magnificent way to boost your competence. The spirit of athletic performance is also developed. In addition to vertical jumps, box jumps, and jump squats, there are many other types of exercises you can do to improve your stamina. You want to make sure that you are in the air most maximum of the time, so your jumps should be as swift as imaginable.

• RIGHT SLEEPING PATTERN

The importance of good sleep for a full restoration cannot be exaggerated. While you are sleeping, your body registers an anabolic state and works to build muscle. Your overall fitness will have profited from this.

A well-disposed and unbroken sleep of at least 7-8 hours per night is prescribed for an athlete. It is therefore important that you get a good night’s sleep in a dark room with a cozy bed. 

• HAVE AN ACTIVE RECOVERY

Most of the time when our muscles are aching, we incline to rest off by doing completely nothing. In truth, the best method is to do some low-impact drills to expedite the healing process.

There are several types of low-intensity exercises possible, such as a brisk walk, yoga exercises, stretching exercises, and hiking. We do not have as fast a blood flow when we rest, but when we exercise, the flow of the blood increases, and muscle cramps are removed.

• REST INTERVALS HAVE AN IMPORTANT PLACE IN TRAINING

To prevent exhausting your muscles, you need to take a break after your workouts. The key is to time your pauses carefully to check injury while working out and outside of it. Resting properly and performing intervals are often acknowledged as two ways that allow a competitor to perform at his peak. To reach your goals, it is important to talk to your coach about your rest periods and then adhere to them strictly.  Your pace and execution will be heightened.

• HAVING AN OVERALL ACTIVE LIFESTYLE

It is not essential to go to the gym only to maintain a strong body. During the whole day, you must remain productive. In addition to having a usually healthful lifestyle, proper nutrition strategies are also needed. Our physical endurance and energy need to eat a healthy diet.

• HYDRATION IS THE KEY

In the body, water and other liquid materials are largely accountable for organizing connective membranes that form muscles of the body. A deficiency of water intake will lead to dehydration, which will have more detrimental impacts on the body. That way, your athletic performance can also be affected.

Therefore, water performs the role of greasing the muscles, and the muscles require a sufficient quantity of water to keep on functioning accurately. Water intake should be assessed because many people swallow several gallons of water every day. If you want to know how many ounces your body weight should intake, multiply it by 0.6.

• HAVING A DO OR DIE ATTITUDE IN THE FIELD

A sensation of competition always fills you with working out with a group or an exercise companion. If you make certain to get the job done by any attitude, then it can be your biggest support. It is, therefore, necessary not just to train laborious, but also to train intelligently. You can only supplant if you are self-motivated. Competitiveness can either make or break an athlete, and it’s up to the individual professional to take advantage of it.

That was all about the workout tips and tricks that Bill Kazmaier gives away on his social media interview. He has quite a positive outlook when it comes to working out as we can see clearly. Moving on to the diet plan that he eats through the week so that he could fuel up his body to get more energy. Take a look by reading ahead.

Bill Kazmaier Diet Plan

It would be excellent if I could give you some aspects and articles regarding Bill Kazmaier’s diet. However, despite watching over ten hours of YouTube videos, there is only restricted information in hand about Bill Kazmaier’s diet. According to his friends, his breakfast consisted of a gallon of milk which he gulps down easily and his dinner was nothing short of a buffet.

A dietitian used Bill’s training plan to create some evaluations, and the quantities are truly astounding. Estimations submit that Bill absorbed about 5,000 to 7,000 calories a day. The equivalent would have consisted of three breakfasts, three lunches, three dinners, and a snack in between. Those were the days when mass gainer supplements were not that popular as today. The key to Bill Kazmaier’s training and diet was just had a lot of eating. In all possibilities, supplements weren’t part of his diet plan.

Bill Kazmaier Diet Tips

Bill Kazmaier has a super healthy diet plan but he does cheat a bit when he wishes to. But how does he stays so consistent with his diet plan? Well, the answer to that will be unfolded right below where he has shared some diet tips with his fans and followers. So areas to know all bout what you can do too.

1. Quality

In Bill Kazmaier’s theory, the quality of the food you consume has a great impact on the representation of the body. Your performance will be increased if you consume food high in quality. Equivalently, you can’t perform properly if you eat lower quality food, which will decrease your accomplishment. Bill Kazmaier orders out meals that are of high quality via a meal delivery service. It is very tough for someone as busy as him to make sure he gets the right food on time and that too of good quality.

2. Quantity

It is very important that someone like Bill Kazmaier, who exercises for a lot of hours every day, consumes sufficient calories and macronutrients. To recompense for nutrient loss, Bill Kazmaier also imbibes nutrient supplements between meals, such as a protein shake. His protein consumption earlier was used to be just one shake a day, but he now drinks a protein shake after every workout concourse and after having almost tripled it in the last few months. Approximately 30 grams of protein and 50-100 grams of carbs are there in each shake that he consumes. Additionally, he has raised his calorie intake by 1,000 after joining the Strongman, and he has noticed a significant variation also. Even though his body structure has not changed much, he has noticed that his overall energy levels have increased and even his recovery has improved a lot.

Food Hacks

If you consume such immense amounts of food as Bill Kazmaier have, you need to be imaginative with your meals, or else you will soon get bored with the same combination of components of the diet. Furthermore, you need those calories to be renewed when you practice for long periods of time and multiple times every day. It is quite difficult for Bill Kazmaier to absorb a substantial amount of calories. He finds applesauce packages useful because they contribute a quick source of carbohydrates. He also consumes greek yogurt after dinner to satisfy his sweet tooth and which is high in calories as well. He likes to eat Chobani Flip yogurt with chunks of chocolate and nuts. He also loves to add seasonings to his food, which according to him enhances the presentation and taste of the food. Habitually, he modifies his simple chicken, rice, and broccoli into something special with mango salsa.

Eating Out

When it comes to figuring out his macros and calories, Bill Kazmaier is not too meticulous. A balance is very much important to him because he wants to enjoy life with his friends and family as well. His food preferences depend on the time of the year and the extent of the competition approaching as well as the type of food he is consuming. Because he has vigorous workout sessions during the week, he eats whatever he wants in his diet. Bill Kazmaier, however, is more stringent on weekends, particularly when eating out. The weekend is a time when he does not exercise enormously and he takes time to rest and recoup. This means that his body doesn’t require those many calories either. As the annual Strongman competition surrounds, he pays closer consideration to how he eats and counts his calories and macros. Following such a severe diet after the competition ends makes him feel debilitated.

Besides just following a great diet, there are times when Bill Kazmaier is not able to get enough nutrients and vitamins in his diet because of his hectic work schedule and workout routine. Thus he tries to add some nutrients and supplements to his diet to make it complete for him. Read the next section.

Bill Kazmaier Nutrition and Supplements

Besides just normal whey protein and BCCAs, he also adds other supplements and vitamins to his diet to make it more wholesome and complete. Here is a list of all the supplements and vitamins that Bill Kazmaier takes to complete his nutritional intake in his diet. Take a look: