Men’s Open bodybuilder James Hollingshead has graced the Olympia stage, secured a fifth-place finish at the recent Arnold Classic UK, and claimed the 2020 Europa Pro Bodybuilding title. The British bodybuilder shared insights into his leg training routine on his YouTube channel alongside gym companions Jack Kinsey-Clough, a Natural Olympia Classic Physique Overall champion, and Mitch Turley, a Hardbody Classic Middleweight champion.
The trio adopted a rigorous approach to their workout, executing drop sets of each exercise to failure. This training method is a proven strategy for muscle activation, facilitating enhanced muscle mass and strength among athletes. (1)
Hollingshead’s & Company’s Intense Leg Workout
Hollingshead completed the following high-volume leg exercises with his friends:
- Prone Leg Curl
- Seated Leg Curl
- Machine Hip Adductor
- Seated Leg Extension
- Machine Hack Squat
- 45-degree Leg Press
- Partial Deadlift
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Prone Leg Curl
The trio started with the prone leg curl machine, Hollingshead in the lead. Kinsey-Clough and Turley provided support to help maximize the lift. As Hollingshead powered through his final set, Kinsey-Clough assisted with the last two reps, pushing Hollingshead to his limits.
Next, Kinsey-Clough pushed himself to failure, with Turley lending a hand for the final two reps. Lastly, Turley hopped on the machine, utilizing his friends as spotters, demonstrating the power of workout partners in achieving workout goals.
Seated Leg Curl
Kinsey-Clough assisted Hollingshead during the final set of seated leg curls. At the point of failure, the assistance enabled Hollingshead to push through two additional reps. As
Turley completed his set, and Kinsey-Clough was there to help at the crucial point of failure, encouraging Turley to incorporate a pause for increased tension on the hamstrings — increased muscle time under tension can stimulate muscle hypertrophy. (2)
Machine Hack Squat & 45-degree Leg Press
Hollingshead executed hack squats with a forward lean and recommended incorporating a rest-pause set lasting 25 to 30 seconds into the exercise. He wore knee sleeves throughout the hack squat, emphasizing the importance of not locking out at the top and maintaining muscle tension.
Kinsey-Clough highlighted proper gym etiquette, urging everyone to re-rack their weights after use. Meanwhile, Hollingshead and his training partners tackled the leg press machine with intensity to failure. The 45-degree leg press is known for its extended range of motion, effectively targeting the lower body.
Partial Deadlift
Finally, all three British bodybuilders concluded their session with partial deadlifts to engage their posterior chain. Hollingshead wore wrist straps to secure his grip.
Following a rigorous leg day workout, the athletes discussed the significance of partnering with a dedicated spotter, training vigorously yet safely, and how a spotter can help overcome training plateaus by providing the necessary encouragement and support.
References
- Nóbrega, S. R., & Libardi, C. A. (2016). Is Resistance Training to Muscular Failure Necessary?. Frontiers in physiology, 7, 10. https://doi.org/10.3389/fphys.2016.00010
- Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
Featured image: @hollingshead89 on Instagram
