Muscle Insider
New member
Heavy, Compound Movements to Build Muscle
The Shed
By James Hollingshead
Q: Where in your workout would you place a heavy, compound movement? Would you do it first when you are strongest, or more in the middle of the workout when you’re fully warmed up and pumped?
A: There’s no clear answer, and I think it varies by body part. For example, in 2020 I remember I was doing squats at the very end of all my leg workouts. It felt fine and I was still strong. Could I have gone heavier doing squats first? I don’t know, but I was still getting six to seven plates on each side of the bar. Chest is a different story. If you try pressing heavy at the end of a chest workout, especially with free weights, good luck. I do like to do my heavy presses early on with chest day. Along those lines, I prefer to warm up with presses, not flyes as some do. I want to get blood into all the areas involved, meaning the shoulders, triceps and elbows, not only the pecs. When I train back, I will do pullovers first to warm up the lats before I get into barbell rows.
Jobs Before Bodybuilding
Q: What did you do for work before you were a pro bodybuilder?
A: The last thing I did was coaching. I was opening up King’s Gym and worked there for a while too. I was pretty busy with the coaching. I only like to take on 10-12 clients at a time because I don’t like to spread myself too thin. That was before I had a deep think and decided coaching wasn’t for me. Before that I worked in various shit jobs for minimum wage. I worked in a factory, as an upholsterer, for a waste removal company. These were job where I would work nine hours a day for 200 pounds a week. It was just a means to an end. I knew I would become a professional bodybuilder and get paid. That belief kept me from getting stressed out and depressed over the situation I was in at the time. My bodybuilding goals and dreams kept me in a positive headspace in what could easily have been negative environments.
Extra Energy Before Training
Q: Which supplements do you feel work best to aid you in your training?
A: Since you used the word “feel,” it’s quite simple. I like a good pre-workout to give me some extra energy before training. I also like cognitive enhancement, which is why I use War Games by Redcon1 before I get on the PlayStation and also for training. I like things that are driven toward performance that I can feel. You’re not going to feel protein powder or a joint health supplement working. But to be technical, any supplement geared toward health such as joint, kidney or liver support, or fish oil, is going to aid your training because you will be healthier overall. A healthier person will perform better in the gym than someone who isn’t as healthy.
Proudest Moment
Q: What’s been the proudest moment of your career so far?
A: I’d say it was my first pro win at the 2020 Europa Pro in Alicante, Spain. The second win at the British Grand Prix was great as well, but the first one is always special. You’re like shit, I just managed to beat loads of people, when just a year ago I was getting my ass kicked! It was also the first time I qualified for the Olympia. Prior to that win if you had asked me if I could ever win an Arnold Classic or an Olympia, I would have said probably not. After that I was more like, maybe I can.
Yohimbine for Fat Loss
Q: What do you think about yohimbine for fat loss?
A: I find it to be very effective, and I’ve used it for nearly all my contest preps. I find I also get a mood enhancement effect and a libido boost with it. You can buy it in the USA and in certain European countries, but not in the UK. I will start at 5mg a day and work up to 10.
Training After Sex
Q: How long should I rest after sex before training?
A: It depends on what you’re training that day. If you’re going to train chest, don’t have sex beforehand. Your arms will be weak and you won’t be able to press for shit. If it’s leg day you might be able to get away with it. I would certainly have a solid meal in between to recover and maybe even a brief nap if possible. Make sure to use a pre-workout formula as well; you will definitely need it!
Avoiding Skin Problems
Q: As an enhanced bodybuilder, do you have a skincare regimen?
A: I don’t do anything too special. After training, I shower rather than sit around in my own sweat for hours. I use a good-quality soap for both the body and face, and make sure to scrub. I find that aside from the hormones, what leads to skin problems and acne for most guys is the whole process of sweating profusely and letting it sit there clogging up your pores. Even worse is staying in your sweaty clothes if you aren’t able to shower straight away. At least change your shirt and scrub your face!
Instagram @hollingshead89
YouTube: IFBB Pro James Hollingshead
Redcon1 Pre-contest ‘Shed’ Stack
Upon Waking:
1 scoop Grunt
1 scoop BTS BCAA
1 serving BTS Glutamine
3 caps Double Tap
4 caps Yohimbine HCL
With Breakfast:
1 serving Med+Kit
1 serving Foxtrot
1 serving GI Juice
1 serving BTS Fish Oils
Pre-workout:
1 serving Total War
1 serving Big Noise
1 serving BTS Creatine Monohydrate
1 serving MOAB
Intra-workout:
2 servings Grunt
Post-workout:
1 serving Isotope
1 serving Cluster Bomb
1 serving MOAB
Last Meal of Day:
Includes 2 servings of Isotope
Pre-bed:
1 serving Med+Kit
1 serving Fade Out
1 serving BTS Glutamine
For more information, visit redcon1.com
Top
Click here to view the article.
