C.S. Sloan's Integral Strength

Double Split Training for Quick Hypertrophy Gains      If there is one form of training that is more controversial than any other, it just might be the idea of “double-split” training, where you do two workouts in a single training day.  Popular among pro bodybuilders from the ‘70s up through the ‘90s, it was usually viewed as a form of training that could only be performed by the genetically few “easy gainers.”  It was used by Arnold, and many others, in the ‘70s, and was the favorite training system of many European bodybuilders in the ‘90s.  Arnold utilized it to work different muscle groups at the morning and evening sessions.  Bodybuilders like Francis Benfatto, who possessed one of the most aesthetically pleasing physiques of all time in the ‘90s, used it to train the same muscles at both the A.M. and P.M. sessions—the common way that it is still used among East European bodybuilders.      It’s also oft-used by...

High-Volume, High-Frequency Training and Realistic Muscle-Building for the Natural Bodybuilder      This article, I will admit, is in many ways nothing more than an excuse to show off my youngest son Garrett’s physique as seen above.  But since I have a good feeling that he has exactly the kind of body that most men would love to acquire, I also want to discuss his training philosophy and some lessons that you can learn from it.      First, however, let’s discuss the 3 training variables of volume, frequency, and intensity.  If you’re familiar with my point-of-view, you can skip ahead to the next paragraph.  If you’re not, then pay attention!  In order to get results out of resistance training, no matter your goals, you must properly balance and manipulate the 3 training variables of volume, frequency, and intensity.  Two of the variables need to be high (or one high and the other moderate) and the remaining v...

A Strong-as-You-Look Bill Starr-Influenced, Old-School Strongman-Inspired Program for the Natural Bodybuilder/Lifter      Modern bodybuilding is certainly capable of producing hypertrophy.  The problem with it is that it often doesn’t produce the kind of muscle size that is as strong as it looks.  This program takes care of that problem.  If you want to build muscle that is also strong and powerful, then look no further.  This one is as good as they come.      This program combines, in one routine, many of my favorite methods. It utilizes heavy/light/medium training a la Bill Starr.  It uses load-cycling, where several training weeks move from lighter to heavier, then back off again.  And it also utilizes an old-school weight ladder method inspired by the legendary strongman Hermann Goerner that I have grown more fond of the more I use it.  Goerner called them “chains” where—unlike “rep ladders” in whi...