Standing Leg Curls: Back-Friendly Ham Training
Standing Leg Curls: Back-Friendly Ham Training
The Shed
By James Hollingshead
Q: My lower back is prone to injury, so any type of deadlift variation for my hamstrings is impossible. I do lying and seated leg curls, what else should I be doing?
A: Standing leg curls can be excellent as long as you use correct form. A common issue you may encounter otherwise is that if you throw your hips into it, you will be pulling with your lower back. Ideally, you want to keep your torso vertical and motionless on standing leg curls. When the reps start getting hard, a lot of people tend to start leaning back away from the machine with their bum sticking out, effectively doing “cheat curls” with their hamstrings. This shortens the range of motion between the hip and the calf, and will put far more tension on your lower back. You want to tense your glutes, keep your torso straight, lean forward into the machine and curl. The only part of your body moving should be the lower leg of the side you’re working, curling up. Another variation you can try is the lying leg curl with a dumbbell between your feet. There’s no way to use your lower back on that movement as you will be forced to keep your body and hips pressed down into the bench or floor.
Deep-Tissue Massage: Find the Right Therapist
Q: Do you use deep-tissue massage as part of your recovery protocol?
A: A little while ago I realized that if I get a deep-tissue massage or use the sauna, I end up being sick the next day. After looking into it, I think I was underestimating how sensitive the lymphatic system really is. It basically goes throughout the entire body. It’s in every muscle and under every muscle, and it’s easily interfered with. Any time I get a deep-tissue massage where they work hard enough on certain areas to cause inflammation, I get headaches, sweats and nausea as well as lower back and hip pain. I was sick for a full four days after my last deep-tissue massage, so I avoid them now. There are only certain people I will allow to touch my body because they are really clued up. I see a physiotherapist named Simon Hook because he’s never aggressive in his approach. He only uses a certain amount of force and focuses more on accuracy. I think most therapists who apply a great deal of force don’t have a clue what they’re doing and are only trying to impress you with their strength. Unless the therapist is very accurate and has a great understanding of the human body, I’d tell them to fuck off. Find someone who understands the lymphatic system.
Should You Use PEDs?
Q: Do you think it’s worth it using PEDs if I have no intention of being a bodybuilder or competing? I’m considering doing a light cycle to overcome the limitations of a shoulder tear.
A: My opinion on anabolics is this. If you’re over 35 and your test levels are starting to diminish, then I think hormone replacement can be a fantastic thing. As far as “cycles” go, if you’re not planning on being a competitive bodybuilder that could possibly get some financial gain out of it, don’t waste your time and risk your health. There are always risks associated with PED use, and I don’t think many people take those into consideration, particularly if they are young. At that stage, you don’t realize that life is fleeting. In your 20s, it’s easy to be like, I’ll just do it. I was like that. My attitude was, I don’t give a shit about risks, I will deal with all that later on. Now that I’m in my early 30s, I have a different mindset and I am far more cautious. So if you ask me for advice now, I’m a lot more hesitant to tell you to go ahead and do it. That’s why I don’t coach. The main reason I don’t coach is because I don’t want to tell someone they should use anabolics. That’s just how I feel. I refuse to be the person who says, if you want to look like this, here’s what you need to take. My answer to you is, it’s a matter of personal preference. You have to be your own man with an important decision like this. Just be sensible and don’t overdo anything if you do decide to use PEDs.
Increasing Calories to Increase Weight
Q: I’m 170 pounds and trying to get to 200 pounds ASAP. What’s your best nutrition advice for me?
A: The first thing I would need to know is, how long have you been 170 pounds for? Has it only been a couple of weeks, or has it been many months? In that case, you need to increase your calories. If you were 160 pounds not long ago, then you’re on an upward trajectory and you should keep doing what you’re doing. Only change things if you’ve been stuck for a while. Record your food intake and bodyweight. That way you are able to make adjustments when you do hit a sticking point.
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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