C.S. Sloan's Integral Strength

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...

  The Importance of Proper Programming            The title of this essay comes from a well-known utterance of the real “trainer of champions” Vince Gironda.  I’ve quoted it more times than just about any other quote from a coach, bodybuilder, or strength athlete.  (Although I have oft-used Zatsiorsky’s quote “to train as often as possible while being as fresh as possible.”)  Gironda’s saying is an important quote that a lifter or bodybuilder needs to always keep in his mind, because too many trainees still just go to the gym and “work out” without any real plan.      I mentioned this briefly in another recent post—and I’ve mentioned it at various times in different articles and essays throughout my career—but the main reason that people still just “work out” is because they don’t understand what actually constitutes a “good” training session.  Most people let the means (the workouts th...

Are You on a Training Program or Are You Just Working Out? Programming and the Importance of Routine Vince Gironda, poolside in the 1950s, the inspiration for this post. The title of this blog post comes from a quote from the legendary "Iron Guru" Vince Gironda, who would often extol, "Are you on a training program or just working out?"  Gironda knew that one of the most important facets of training - maybe the most important factor - was consistency, and the only way to be consistent is to be on a program. Programs.  Routines.  Schedules. The three words are thrown around almost interchangeably when it comes to workout programs, since we often refer to them as workout "routines" or workout "schedules," as well.  When it comes to "programming" - I mean exactly this usage.  When it comes to "routine" I mean it here as your daily schedule , the daily routine of your life  that is necessary for the program you are using to proper...