C.S. Sloan's Integral Strength

The Magic of High-Volume but Minimalistic Training      As I have pointed out more often than I can count, there are many ways and multiple paths to achieve your physical goals, whether it’s strength, power, more muscle mass, less bodyfat, or a combination of several of those goals all at once.  The key to achieving your goals, whatever they may be, lies in the proper balance of volume, frequency, and intensity, but some training plans are decidedly better than others, depending on your genetics, training history, and whatnot.  In my last essay on balance, I briefly mentioned that if I absolutely had to select one training methodology over anything else, it would be the “sub-maximal effort” method.  With strength and power roots in Eastern European countries, mostly countries from the former Soviet-bloc, this method basically involves doing multiple sets of low reps with weights that are not quite maximal—hence the name.  Almost completely ...

More Training with Heavy Singles Where Heavy Singles Training, Bill Starr, and Full-Body Workout Routines Converge as One      Once I wrapped up my last article on training with heavy singles , I realized that there were several different points that I didn’t address, and a few different workouts that I didn’t get around to discussing.  I doubt this will end up being a long series, but I do want to write a few follow-up pieces.  This one is the first.      You can look at my last essay as more of an introduction to training with singles.  In this one—and whatever ones that might follow it—I want to focus on a single method of training (pun not intended) using singles.  Here, the method will be full-body workouts using a heavy-light-medium system.      I am going to give you two workouts here, a “beginning” program and an “advanced” program.  The first workout routine really isn’t for beg...