C.S. Sloan's Integral Strength

Variations in Training with 8 to 10 Sets of 3 to 5 Reps      I have written many times that I believe the best form of training—at least, when it comes to building boatloads of both massive size and serious strength—is high-set, low-rep training.  If someone is starting out with this method of lifting, I generally advise 8 to 10 sets of 3 to 5 reps.  The reps are low enough to build strength—if you want to be really strong and powerful, then it’s essential to do most of your training with 5 reps or lower.  For instance, in my recent Go Heavy or Go Home essay, I discussed Pavel Tsatsouline’s 7 “Russian rules” of strength training.  And rule #2 is “you must limit your reps to 5.”  But to build muscle mass, you need (along with the low reps) a volume high enough to generate a hypertrophic response.  That’s where the (relatively) high sets come in.  To paraphrase Pavel again: “If you get a pump with heavy weights, you’ll get b...

Some Thoughts on Single-Rep Training for Strength, Power, and Muscle Size       “Many dinosaurs do heavy singles.  Why?  Because they have discovered that for many men, singles build more muscle and strength than sets of multiple repetitions.  Yeah, I KNOW that singles are contrary to modern wisdom and conventional training protocols.  I KNOW that all of the modern experts say that single reps are dangerous and non-productive.  I KNOW that all of the modern ‘champs’ say to train with light weights and concentrate on ‘feeling’ the muscles.  I KNOW that everyone at the House of Chrome and Ferns never does a single rep on anything.  And I KNOW that we have all kinds of wonderful ‘scientific’ training systems that regard heavy singles as worthless, dangerous, insane, and ridiculously old fashioned.      “The experts are WRONG when they say singles don’t work.  For many men, singles build muscle and st...