C.S. Sloan's Integral Strength

High-Frequency, Grease-the-Groove Training for Building a Big Bench Press      When it comes to gaining size and strength, I don’t think there is any method better than one that uses high-volume, high-frequency training methods.  I first discovered just how powerful the Russian-style of training was for achieving this over 20 years ago.  At the time, I was dead-set on being the best powerlifter that I could be in the 181-pound class.  I could already squat and deadlift over 500 pounds, and I could bench press a little over three “wheels”—315 pounds.  I reached that level by using, at first, Bill Starr’s 5x5, heavy-light-medium system of training, and then a combination of it and Westside’s methods.  But I decided that if I was going to be capable of squatting and deadlifting more than 600 pounds, and bench pressing somewhere between 350 and 400, I needed to make some changes.  It was at that point that I decided to give the Sheiko...