C.S. Sloan's Integral Strength

Variations on the 10 Sets of 10 Reps Method for One-Exercise-Per-Bodypart Training      Since the ‘90s, I’ve preached the benefits of one-exercise-per-bodypart workouts in articles I wrote for Ironman magazine and MuscleMag International .  The very first method that I touted was the 10 sets of 10 reps workout.  Back in the last century, when I still trained as a bodybuilder before my “conversion” to powerlifter, I did most of my hypertrophy workouts using the standard multiple exercises per muscle group for multiple sets—typically 3 to 4 lifts per bodypart for 3 to 4 sets of (somewhere between) 6 and 12 repetitions.  I’d hazard that’s still the way most bodybuilders train in today’s gyms.  Back then, I was “chasing the pump” in most of my workouts.  I noticed something, though. I would often start a workout with a good pump on my first exercise but when I switched to a new one, I would lose my pump or it would diminish somewhat.  ...

An Effective Training Approach for Muscle Growth      I write a lot about high-frequency training (HFT).  I think it’s one of the most effective methods of training.  One of the main reasons that I write about it is because I believe it’s underused.  At least, it is among modern trainees in most gyms throughout the land.      Because it is a really popular way to train among modern lifters, I also write quite a bit about low-frequency programs, but ones that use high-volume and high-intensity.  Since it is so popular, I figure I might as well write about good programs that use that methodology.      But there is another way to train that can be highly effective for a lot of lifters.  It’s not flashy.  It’s not “sexy.”  And it’s without a doubt nothing new.  You might call it the everything moderate approach.  Moderate frequency.  Moderate volume.  Moderate...