Since his breakout year in bodybuilding in 2020, British Men’s Open competitor James Hollingshead has gained popularity for his intense training sessions that require multiple spotters on leg day. On Aug. 24th, 2024, he shared his updated push/pull/legs routine.
Hollingshead adjustment is part of his broader strategy to address and strengthen training weaknesses.
James Hollingshead’s Training Routine
Before training, Hollingshead consumes a pre-workout supplement. He focuses on training the chest before the back.
Prioritize chest first…pushing muscles get tired a lot quicker than pulling.
Warm-up — Peck Deck Flye
Smith Machine Incline Bench Press
Machine Incline Bench Press
Machine Leverage Row
Cable Single-Arm Row
Machine Assisted Pull-Up
[Related: 1,000 Reps a Day: Frank Zane’s Legendary Ab Workout, Explained]
[Related: 2024 IFBB Pro League Masters World Championships Bodybuilding Show Results]
Hollinghead’s New Training Split
Hollingshead’s training schedule is two days on, one day off.
We’ve adjusted; legs getting split lightly. We have a glute-ham day with a touch of back.
Hollingshead incorporates an arm day focused on deltoids ahead of his rest days. Once the delts achieve their intended goal, he shifts to exercises targeting other muscle groups he feels need improvement.
Hollingshead tackled a chest and back workout then dedicated the following day to a quad-focused session. This training strategy reduces volume and increases weight — he performs only one or two sets per exercise. He restricts compound movements to a single set, allowing two sets for isolation exercises.
“We stripped it back to one set. For example, we did one set on the leg press on a 45-degree angle last week because we went heavier than we’ve ever went,” Hollingshead explained.
Instead of direct cardio, Hollingshead opts for evening walks into town. Research published in the Annals of Epidemiology demonstrates that walking can enhance one’s VO2 max, which boosts overall oxygen intake and extends the duration one can train before experiencing fatigue. (1)
Pec Deck Flye, Smith Machine Incline Press, Chest Press
Hollingshead begins his chest training on the pec deck flye as a warm-up. He recommends warming up slowly. His slow eccentrics extend time under muscle tension in the warm-up sets, aiming for an eight-to 10-rep range.
We do the pec deck for blood in the chest.
The warm-up continues with an incline Smith machine bench press with lighter weight.
The Smith incline is preferred first movement [to] focus on lifting, no [need for] stabilization.
[Related: Dorian Yates Explains the Benefits of the Smith Machine Shoulder Press]
[Related: Nick Walker’s Favorite Back Training Techniques]
Cable Machine Pullover & Machine Leverage Row
Hollingshead begins his back training with the cable machine pullover, likening it to the pec deck flye as a warm-up for the lats. Similarly, he equates leverage rows to incline Smith bench presses. Hollingshead ensures a firm contraction with every repetition of the cable pullover.
“It’s all about leverages. With the way this weight is always back away from us, it makes it heavier,” described Hollingshead.
Hollingshead concludes with single-arm cable rows and machine-assisted pull-ups. He opts for a neutral grip on pull-ups to enhance biceps activation.
Hollingshead’s Off-Season Nutrition
Hollingshead reveals that he’s in his off-season, consuming 6,000 calories daily. He also discusses his steroid cycle and is on the following anabolic steroids:
Testosterone Enanthate
Masteron Enanthate
Primobolan
Trenbolone Acetate
Reference
Suter, E., Marti, B., & Gutzwiller, F. (1994). Jogging or walking–comparison of health effects. Annals of epidemiology, 4(5), 375–381. https://doi.org/10.1016/1047-2797(94)90072-8
Featured image: @hollingshead89 on Instagram
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