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Want Bigger Arms? Don’t Overtrain Them
The Shed
By James Hollingshead
Q: How do you bring up a lagging body part, specifically arms?
A: My arms are by no means my best body part, but I will say this. You have to stop obsessing about them and overtraining them! Most people with shit arms will add arm training on to every other training day to get them to catch up. That method doesn’t work. Go back to bare bones. Find the movements that you really connect with and feel, and focus on those. It doesn’t matter if people tell you this or that exercise is the key to bigger arms. If you don’t feel it, don’t fucking do it!
People also overlook the nutrition aspect. Get those calories in. You probably have to get a little chubby to get stubborn arms to grow. A lot of guys now stay very lean all the time and wonder why they have such a hard time bringing up a lagging body part or adding muscle in general. Without enough fuel and building blocks, you can’t build new muscle mass.
No ‘Magic’ Split
Q: Is it better to train on a four-way split or do push/pull/legs four days a week?
A: Both will work well as long as you adhere to a plan. Both of those plans are solid. There really is no “magic” split that is far superior to any other. Work hard, give the muscle groups time to recover between sessions, and you’ll do well on any split.
Warming Up Before Lifts
Q: How long should you spend warming up, including activation work, before a session?
A: In an ideal world, and I’m giving you a straight answer, about five to 10 minutes. Even if you head over to the stretching area to do some activation work for the shoulders with bands, it shouldn’t take longer than that. Even if you don’t do that, you should always do a few high-rep sets and light stretching before you start using heavy resistance. Never simply start off with heavy weights, bad idea!
SARMS: Thumbs Down
Q: What’s your opinion on SARMS?
A: I have no experience with them and wouldn’t suggest using them. I just don’t know enough about them and they haven’t been around long enough to know the long-term effects, so I can’t recommend their use.
Retracting Scapulae During Pull-downs
Q: Do you retract your scapulae when you do pull-down movements?
A: That depends on what part of the back I’m trying to hit. If I’m targeting my lats, I won’t. I just keep my back flat and drive my elbows down. If I’m after more thickness in the upper back, then I will retract the scapulae, which means pinch the shoulder blades together as I pull.
Natural Mr. Olympia?
Q: Do you think the IFBB Pro League should have a natural division, and possibly even a Natural Mr. Olympia for those who choose not to use PEDs?
A: I don’t see the harm in it, and maybe it could be a good thing. There’s enough room and so many classes already, so I don’t see why another couldn’t be added for those athletes. The only issue I possibly see with this is that by specifically having a class for those who don’t take gear and other PEDs, you would be pointing out and raising awareness that most of the other competitors are using things. But again, it could be a good thing because then the league truly would have a division for everyone. I know loads of very good natural bodybuilders who want good venues to compete where they can go up against others who don’t use gear. They would all love to be able to earn a title like the Natural Mr. Olympia and compete on the same stage as the men in the Mr. Olympia. Who knows? Maybe it will happen.
Taking a Break vs. Being Lazy
Q: How do you know the difference between when your body genuinely needs a break, or you are just being lazy?
A: For me, I get stir crazy when I’m being lazy. You just know when you’re being lazy and making the decision not to go train based on the wrong reasons. When you need a break, you also know because for many of us who love training, we have to force ourselves to do it. When you’ve trained extremely hard for a while and your body is starting to feel beat up, you know you need a break. Being lazy is when you choose to take a break and you didn’t need it.
Daily Water Intake
Q: Is 7 liters of water a day for a 200-pound guy too much?
A: That all depends on your activity level. If you’re someone who’s on their feet all day and especially if you sweat a lot, you’re going to need more fluid than others. The climate matters as well. Are you out in the heat? Very hot climates will require far more fluid to stay hydrated than being inside in cushy air conditioning. 7 liters sounds like a lot of water, but I generally recommend every bodybuilder aim for 6 liters a day anyway, regardless of your size or weight.
Accutane for Acne: Beware
Q: I get terrible acne and I’m thinking about going on Accutane; should I?
A: A lot of people use it to control their acne, but it’s a very powerful drug with potentially harsh side effects like dry skin, dry eyes, nosebleeds, and back and joint pain. In some people it can even cause depression, suicidal thoughts, Crohn’s disease or ulcerative colitis. So if you do choose to use Accutane, always do so under a doctor’s supervision and be sure to have blood work done to keep an eye on health markers.
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
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