Quote of the Day: Masutatsu Oyama

"If someone asked me what a human being ought to devote the maximum of his life to, I would answer: training. Train more than you sleep."

—Masutatsu Oyama (founder of Kyokushin Karate-Do)

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Mega Mass & Power

The Best High-Volume, High-Intensity, Low-Frequency Programs for Mass and Strength & Power Yesterday, while I was finishing up, ironically enough, my latest high-frequency training article, I received an email from a reader. He said that he’d been using a couple of my HFT programs the last few months. He said that he got pretty good results from them, and he now understands why it is that I “push” them. But, he also said, he had an issue. He didn’t enjoy training with them as much as he did with high-volume, high-intensity, low-frequency programs. He said that he just liked training with a multi-split program where he trained each muscle group just once per week. So, he wanted to know what I thought was the “best” program that didn’t involve high-frequency or full-body workouts. The remainder of this essay is essentially what I wrote to him, albeit in more detail and a lot more fleshed out. Here...

The High-Frequency 6x6-8 Regimen

Another High-Frequency Hypertrophy Program for the Natural Lifter I write a lot about high-frequency training (HFT). I think on average—assuming the lifter has the time to make it to the gym frequently—it’s the best form of training for the natural lifter or bodybuilder. When I first started writing about this form of training—which I have been doing now for more than 20 years, perhaps longer—my programs mainly focused on strength training or strength training along with concomitant mass gains. Recently, however, I have created more and more hypertrophy programs using these methods. Part of that probably has to do with the fact that I have personally been using HFT for my own physique goals. As I am not getting any younger, my body often can’t handle the heavy weights that I used to enjoy training with, but it can handle high-frequency when done with “reasonable” weights. There are differen...

Bill Starr’s Midlife Muscle Builder

Advice from Bill Starr (and Myself) for the Midlife Bodybuilders and Lifters Last week, I overdid it. I should know better. Actually, I do know better. But, like all former elite athletes I’ve ever met with decades of training under their lifting belts, there are workouts and weeks when I decide to do a little too much—train too heavy, do cardio that is way too intense—if nothing than to see if I can still handle it. Kinda stupid, I know. But I still do it. And every time that I do this, reality comes crashing back down to earth and I know I need to settle into a kinder, gentler training routine. How do I know I overdid it? Because I hurt like hell in my joints and pretty much want to take a nap all day long instead of staring at this computer screen and writing the very thing that you’re now reading. If you’re in your 40s and 50s, and have trained for a considerable amo...

C.S. Sloan's Integral Strength

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