This month we are proud to introduce a new column by James Hollingshead, known to his many fans as “The Shed.” Since turning pro at the 2017 British Championships, he has been on an upward trajectory with wins at both the Europa Pro and British Grand Prix. Not only is he massive and strong as an ox, but he’s also a storehouse of knowledge that he will be sharing with you to help you reach all your bodybuilding goals.

Why Hire a Coach?

By James Hollingshead

Q: Why would someone who is a coach hire someone else to coach them?

A:  A lot of people don’t get this and think it’s silly, as if a coach should know everything. Many people, even coaches, want to expand their knowledge. The only ways to do this are reading or directly learning from someone else. I coach people, and I have always had a coach as well. I always felt it was a good idea, as there is an infinite amount of knowledge and experience out there to tap into. Many times, we hire someone with different knowledge and experiences than ours. Plus, everyone loses their shit at around two weeks out from competing. It doesn’t matter who you are. Even the late John Meadows, one of the most brilliant minds our industry ever saw, used to call on Neil Hill in his final week just to oversee those last details. At that point, your calories are so low that your brain isn’t functioning normally. You really do need that second set of eyes and an objective opinion to make the right choices.

How Training Affects Physique

Q: Do you think training style affects the visual aspects of muscle, not just the raw size of it? Do different styles give you different looks?

A: There is always some type of response to any stimulus, and the way you train will affect the “look” of your muscles. I think there are many different approaches that can each achieve good physiques. Someone who trains very heavy with lower reps, very intensely and taking long rest periods between sets will probably have a different look than someone who has more metabolic work in their workouts, using moderate weights for higher reps and keeping rest periods to a minimum. Studies would have to be done to prove this; maybe using identical twins and having them train in divergent styles like that. Maybe certain styles would even benefit certain muscle groups more than others. It has been noted that those who train with very heavy compound movements have more density to their muscles, while those who employ more reps and less rest tend to have more volume and fullness to their muscles, and often better muscle separation. One thing I am certain of is that all types of training do not yield the same results in terms of the appearance of the physique.

T-Bar Rows Target Mid-Traps/Mid-Back

Q: I find my mid-traps/mid-back area very hard to target and build. What’s a good exercise I can do?

A: For me, it’s any mid-height row with an overhand grip. If I were using a seated cable row with a straight bar, I wouldn’t worry about keeping my elbows tucked in close to my body. I’d let them flare out slightly and get that full retraction of the scapulae. You have to pinch those shoulder blades together! Drive hard and pull the elbows through. Braced movements are actually a better choice to focus on pulling with that target area. The assisted T-bar row is excellent. Just be sure you position yourself so the line of pull is into that mid-back. If you get up too high on the pad with most of your chest off, you will be pulling lower and hitting the lower lats instead.

Mental Aspect Key to Success

Q: How important is the mental aspect in bodybuilding?

A: Bodybuilding aside, it’s the mental aspect that determines success in life in general. Any endeavor you pursue will involve a certain level of difficulty, be it physical, mental, or emotional. The only ways to combat those are your integrity and physical and mental fortitude. The only way you build those up are by going though trials and tribulations. 2020 and 2021 were tough years for me as I lost my mother and a great friend. But I feel more prepared for anything now that I went through those experiences. You need to win and lose in life to become stronger. If you diet for a show and lose, you will never want to lose again and you will push harder next time. It’s also important to surround yourself with people who have a winner’s attitude, who are capable and determined. You will expect more from yourself if this is the type of company you keep. They work hard and don’t give up when things get tough. If instead you hang around people who complain and expect to be successful without working hard and let every obstacle stop their progress, you will be just like them. To be successful, surround yourself with successful people and learn to think and act as they do.

Instagram @hollingshead89

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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