William Long “The OG” PNBA Elite Men’s Physique Natural Olympia Champion: Sets the Standard for Men’s Physique Athletes the Natural Way

Interview by Eric Lipton

William Long, a fantastic PNBA Elite Natural Athlete who for the second time made history by reclaiming the title of Natural Olympia PNBA Men’s Physique Champion at the 2017 INBA PNBA Natural Olympia. Taking home a never done before Whopping  $10,000 Cash Prize for his victory! 

First PNBA Men’s Physique Natural Olympia Champion at the 2012 Natural Olympia, hence his nickname “The OG” sitting out the next two Natural Olympia competitions (due in part to deployment with the U.S. Air Force), followed by two very close second place finishes in 2015 and 2016, the 30-year-old was determined to came into the 2018 competition at his all-time best, combining excellent aesthetics, size, and outstanding posing to take the Natural Olympia Gold Medal in the incredibly competitive men’s physique division.

Will, a proud active member of the United States Air Force attended West Virginia University as an animal nutrition science major, and is also an ACE certified personal trainer.  He describes himself as an “army brat” as a child, having lived in several locations. Will is half-Korean descent and aside from bodybuilding, Will enjoys cinema, exploring new food experiences, and napping.

Up close and personal with the PNBA  Men’s Physique Natural Olympia Champion William Long-

Will congratulations on your win in an incredibly competitive professional physique division at the 2017 Natural Olympia! Please tell us what it means to you.

Thank you, Eric! It was an incredible experience and means so very much to me. I worked harder than I ever had to be at my absolute best at the Natural Olympia XX. Winning it reassured me that I am no one hit wonder and that I am worthy of being recognized as one of the best to contend with. All the suffering I go through is worth it!

You took the first at the 2012 Natural Olympia in the PNBA Men’s Physique category, and have found a way to keep improving every year. How do you do it and what drives you?

I love the sport of bodybuilding. It’s a never ending battle with yourself to continue to be better. Even after winning, I will never be satisfied. I know that if I want to continue to win that I have to continue to push myself past my limits. The level of competition is getting fiercer each year. If I slow down, I’ll be left in the dust. It’s the other competitors that motivate and drive me to do my best.

What a great outlook to have, and I am sure you’ve inspired countless athletes and gym enthusiasts! Going back to the Natural Olympia XX, what was it like to win $10,000?

Not a bad pay day! I mean, what other organization gives away that kind of cash to its athletes? It shows value to the competitors, and the INBA PNBA has always done its best to give back to the athlete. In all honestly, I don’t compete for the money or awards, it’s not a huge motivator for me. I compete because I love the sport and the competition. I do it to continue to challenge myself. The money and awards are just something given to show recognition of the hard work put in. If it draws in greater competition then I’m all for it. The money was icing on the cake, and put to good use!

That is a fantastic attitude, competing for the love of the sport and for the challenge. How would you describe yourself as a competitor and what are your strenghts?

I’d like to think that I am a humble competitor. I do not think I am any better than anyone else. We all work hard to be on that stage. My wife plays a major role in keeping my ego in check. When I start to get a big head, she’s always there to present the harsh truth and bring me back down. There have been many times when I thought I was good enough to win a contest, but my wife would tell me different. It would put a damper on my mood, but it definitely got me to work harder and become better.

You definitely present as humble and approachable, and I agree, it is always great to get objective feedback about your physique. Can you tell us about the style of training you perform?

I perform a typical bodybuilding split of focusing on one muscle group for that day, once per week. I train five days a week, normally running a three on one off, two on one off split. It may not be the most ideal or optimal way to train for hypertrophy, but it’s what I enjoy and have consistently been doing ever since I first got into weight training. I am always learning and incorporating different training techniques and exercises, but the split remains unchanged. Whatever one chooses to do, I believe consistency is key to growth.

How would you describe your diet?

Basic, as with my training, I like to keep things simple. There are so many diet protocols out there, it’s difficult to keep track. I don’t eliminate any of all of one particular food like a keto style or vegan diet does. Unless you have a food allergy or a strong belief like the ethical treatment of animals, I don’t believe an elimination diet is better than a well balanced one. That being said, the best diet is the one you can best adhere to so, to each their own.

That is great advice, the best diet is one you can adhere to. What are your future competition plans?

I will be taking a much needed break from competing this year. I want to make improvements to my physique so I can continue to be competitive, and that’s a difficult task to do if I continue to diet down for competition. I am satisfied with what I have been able to accomplish in the Men’s Physique division and feel it’s time for a new challenge. I want to get back to my bodybuilding roots and am making plans to cross over into the newly established Classic Physique division. I enjoy the art of posing and Classic Physique is largely judged on it. It would also take away any excuse to not have to train my legs as hard with no boardshorts to cover them.

I’m sure you will do outstanding in Classic Physique. What are your goals in the sport? How do you want to contribute and what do you want your legacy to be?

I want the sport of natural bodybuilding to grow and become as popular, if not more so, than non-drug tested organizations. I am playing a more active role within the INBA PNBA, promoting seminars, hosting posing clinics, and now head judging competitions. I just want to be a positive role model and ambassador for the sport.

What are your goals in life?

To be a good husband, father, and son.

Who or what inspires you?

Arnold Schwarzenegger and Son Goku (main character in the Japanese anime Dragon Ball series). In all seriousness, my parents have always been my inspiration to be the best person I can be.

It is fantastic that your parents are inspirational. Is there anything else you want to add?

I have also begun to coach athletes for competition and established a team, Team Fortitude. I am offering my expertise and guidance to those passionate about the sport and ready to dedicate the time and effort needed to become their absolute best self. Also, I want to thank you, Eric, for giving us natural athletes a platform to promote ourselves and the sport.

In Closing:Thank you for the interview and kind words. You are one of the greatest champions in INBA PNBA history, and it is fantastic you are contributing so much beyond the stage. I know you will continue to make a huge impact on the INBA PNBA and Natural Bodybuilding!