Anthropometric data
Height: 169 cm.
Off-season weight: 125 kg, competition weight: 114 kg.
Biceps size: 53 cm.
Thigh size: 78 cm.
Waist circumference: 80 cm.
Biography of Branch Warren
The athlete’s real name is William Warren. He was born on February 28, 1975, in Tyler, Texas, USA. Branch is his second name, meaning “son,” “offspring,” or “child,” which seems ironic for a massive 120 kg athlete. His second name relates to being a late child, as his father was 49 when he was born. His father, a former football player, influenced Branch’s early interest in football. However, after discovering Arnold Schwarzenegger‘s photos and films, and Tom Platz‘s images, he transformed his physique to resemble these bodybuilders. At 15, his family moved to Dallas for better opportunities. Facing financial challenges, a friend helped him sneak into the gym. Branch’s talent caught the eye of an experienced athlete who invited him to train at “Metroflex,” where Ronnie Coleman also trained.
After switching gyms, Branch’s results improved significantly. Surrounded by experienced athletes and bodybuilders, he won the “Mr. America” teen tournament at 17. A year later, he defeated his friend Jay Cutler at the National Youth Championship. Despite pausing for university studies, Branch resumed training shortly before 1999 and placed 4th at the National Junior Championship. In the following year, he secured 3rd place in the adult category.
He earned professional status in 2001, debuting at the “Night of Champions” with an 8th place. In 2005, he won his first professional victory at the “Europe Super Show.” Despite competing in the “Mr. Olympia,” injuries plagued his career. In 2008, he tore his triceps ligament and missed the competition. A year later, he ruptured his right quadriceps tendon.
Initially, Branch Warren‘s training resembled powerlifting, focusing on basic movements and heavy weights. His chest development lagged behind, with his bench press at 65 kg at 15 years old. By 19, he achieved impressive strength gains, benching up to 225 kg for 15 reps.
Main Achievements
Throughout his career, Warren participated in over 40 tournaments across various classes. His main focus was on Pro tournaments, having turned professional early due to his exceptional body proportions, well-developed legs, and overall muscle quality. Among professionals, he achieved 14 victories. His highest rank at the Mr. Olympia was 8th place in 2005. In the “Maximum Muscularity” category, he took 1st place at the Arnold Classic 2008, holding onto this victory for the next four years. He also won this tournament in 2011 and 2012, surpassing Dennis Wolf. In 2009, at the Mr. Olympia, he placed second, only behind Jay Cutler, ahead of renowned athletes like Dexter Jackson, Kai Greene, Phil Heath, and Victor Martinez.
Warren was consistently close to victory throughout his career. After placing 12th at the Mr. Olympia in 2006, he took a three-year break from the competition to adjust his physique. His return in 2009 saw him achieve 2nd place, reflecting his well-executed improvements. He participated in only three Olympias during his career.
Branch Warren’s Nutrition
This athlete based his diet around meat, which he thoroughly enjoyed. He often repeated, “If I don’t eat my ‘duty’ steak, I’ll feel bad.” This steak wasn’t just any piece of meat; it was a large piece, weighing almost half a kilogram. Typically, he consumed up to 500 grams of protein per day, although not consistently due to the substantial strain on his liver. Given Warren’s passion for hunting, he had no shortage of meat and enjoyed wild bison meat alongside beef and pork in his diet. Additionally, he included up to 20 egg whites per day and chicken breasts.
During the off-season, his diet included up to 400 grams of carbohydrates per day, but this amount was significantly reduced as he prepared for competitions. Naturally, sustaining oneself solely on healthy food is challenging, so Warren occasionally indulged in unhealthy foods, although this did not affect his physique due to his rigorous training and high energy expenditure. He never skipped his “duty” steak, even consuming it before stepping onto the stage for competitions. He wasn’t concerned about fat deposits as he consumed them primarily with his meat. Warren also incorporated unsaturated fatty acids such as Omega-3, 6, and 9 into his diet and drank about 4 liters of water daily, crucial in the hot Texas climate and the intense environment of the legendary Metroflex gym. Despite irregular eating patterns due to his busy schedule, he aimed to meet his daily calorie needs. This flexibility in his diet set him apart from many bodybuilders who adhere strictly to rigid eating regimes.
Branch Warren’s Workout Program
Monday – Back
- T-Bar Row – 3 sets of 10 repetitions
- Dumbbell Row – 3 sets of 8 repetitions
- Bent Over Barbell Row – 3 sets of 8 repetitions
- Dumbbell Shrugs – 3 sets of 10 repetitions
- Lat Pulldown to Chest – 3 sets of 15 repetitions
- Low Cable Row – 3 sets of 20 repetitions
- Lever Row
Tuesday – Chest
- Incline Dumbbell Press – 2 warm-up sets, then 3 sets of 8-12 repetitions
- Flat Dumbbell Press – 3 sets of 10 repetitions
- Incline Barbell Press – 3 sets of 10 repetitions
- Cable Crossover – 3 sets of 15 repetitions
Wednesday – Rest
Thursday – Biceps
- Dumbbell Curl – 3 sets of 8 repetitions
- Barbell Curl – 3 sets of 12 repetitions
- Chin-Up – 3 sets of 12 repetitions
Triceps
- Seated Tricep Press – 3 sets of 15 repetitions
- Smith Machine Seated Tricep Press – 3 sets of 15 repetitions
- Cable Tricep Extension – 4 sets of 12 repetitions
Friday – Legs
- Leg Extension – 2 warm-up sets of 100 repetitions each
- Squats – 3 sets of 20-30 repetitions
- Hack Squats – 2 sets of 10-15 repetitions
- Leg Press – 2 warm-up sets of 100 repetitions each
- Seated Leg Curls – 3 sets of 15 repetitions
- Standing Leg Curls – 3 sets of 10 repetitions
- Lying Leg Curls – 3 sets of 12 repetitions
Saturday – Lower Back
- Deadlift – 3-4 warm-up sets, then 4-5 sets of 5-8 repetitions
Shoulders
- Dips – 2 warm-up sets, then 3 sets of 10 repetitions
- Squats – 3 sets of 12 repetitions
- Dumbbell Lateral Raises – 3 sets of 8-12 repetitions
- Front Dumbbell Raises – 3 sets of 8 repetitions
- Vertical Cable Row – 3 sets of 12 repetitions
Sunday – Rest
Branch Warren’s training regimen focuses on intense workouts targeting specific muscle groups each day, with variations in repetitions and exercises to maintain muscle growth and strength.