Best Reps and Weight to Build Size | The Shed
Best Reps and Weight to Build Size
The Shed
By James Hollingshead
Q: What’s best for building size – heavy weight and low reps, or lighter weight with more reps? And what do you think about workouts with just one set to failure for four to five exercises; do you think that’s enough?
A: We all have both fast- and slow-twitch muscle fibers, which is why I believe a multitude of rep ranges is optimal for stimulating muscle growth. I try to progress in strength in both as well, meaning use more weight over time in both 8-10 reps and 12-15 reps. As far as the sets go, I prefer to do two all-out effort sets per exercise. The first is with a heavier load, again maybe for about 8-10 reps, then another for 12-15. Most people I have suggested this method to have later told me they experienced excellent results. Keep in mind that even though you are only doing two working sets, it might take you a good 2-3 sets to warm up and work up to those.
Do You Need TRT?
Q: How would one know when to consider TRT? I don’t compete, but I’ve heard great things about it.
A: TRT is testosterone replacement therapy, meaning that a doctor can prescribe it for men who are deficient either due to natural decline in levels due to age, a hypogonadal condition in which your body never produced enough in the first place, or those who may have destroyed their body’s own testosterone production through steroid abuse. You need to get blood work done to see if your levels are truly low. If they are, you can proceed from there and get the proper treatment to bring them back to normal range.
Hair Growth Protocol
Q: You seem to be growing some hair back. What’s your protocol?
A: I’ve been using 1mg of finasteride a day, applying minoxidil solution once or twice daily, and using saw palmetto shampoo. There is some concern with bodybuilders regarding finasteride as it blocks DHT, and DHT is very beneficial for muscle growth. I suppose it all comes down to what’s more important to you.
When to Take L-Carnitine
Q: Is oral or injectable L-Carnitine more effective if taken fasted, or pre-workout with some simple carbs?
A: I’ve done both. Often I will have it in the morning before cardio, then have a couple more servings throughout the day. You might eke out better results having it 30 minutes before training along with a simple carb like Cluster Bomb from Redcon1. I’ve also tried the injectable form, but honestly, I’d rather not inject anything if I don’t have to.
Stiff-Leg Deadlifts Hit the Posterior
Q: Do you think stiff-leg deadlifts have an application for bodybuilders?
A: Absolutely! Being able to do them with the knees fully locked requires a certain type of body mechanics. I’m not great at those, so I do them with a slight knee bend. They’re great for the posterior chain: glutes, hams and lower back.
Off-Season Cardio Routine
Q: What is your off-season cardio routine?
A: I do 13 minutes of moderate-intensity cardio on a bike or treadmill, then cool down for five minutes before I stretch out my legs, my hips, glutes, quads, hams and adductors. I do this every morning to keep up with my hip mobility. It’s amazing how much better this little routine makes you feel for the rest of the day. I think everyone should do cardio year-round. It keeps your blood pressure in a good spot and it’s also good for your mental state, because you don’t feel lazy.
Feel Your Quads When You Squat
Q: How can I make my quads do more of the work when I squat? I hardly feel them.
A: It’s all a matter of positioning the hips and knees correctly. If your hips dip behind you when you lower the weight and your knees don’t travel at all, you will hit mainly glutes and hams. If your knees travel forward a lot but your hips and heels stay in line, you will get far more quad recruitment. For those who still struggle, try using a wedge under your heels along with a safety squat bar. The wedge helps those with poor ankle mobility/flexibility so the knees can travel forward, while the safety bar forces the hips to stay under you. If you look like you’re folding in half doing a squat, with your hips pushing way back, you will be using a lot of glutes and lower back, similar to the good morning exercise. I also find hack squats are excellent for those who have a hard time feeling the quadriceps work on squats.
Isolating Biceps, Not Forearms
Q: Every time I train my biceps, I feel it all in my forearms. I keep my wrists straight. Any advice, please?
A: First, try letting your wrists cock back. Also try different machines. My favorite is the Prime preacher curl machine with unilateral handles that allow you to move your hands in the position that feels best for you. The preacher bench also permits better isolation for the biceps. Another feature I like about it, that also comes with an older brand called Strive, is three loading positions. You can load the weight to stress more of the beginning, middle or end of the rep. If you have access to one of these, give it a try. Finally, sometimes you just need to go lighter to get a better contraction. As big and strong as I am, many times I will only curl with a pair of 30-pound dumbbells, but I go very strict and get a perfect pump and burn in the muscle.
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
