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...

Old-School Workout Methods for Achieving Your Training Goals      I admit that I’m not up on anything new in the world of strength training and bodybuilding.  I couldn’t tell you a single thing about any modern bodybuilder or strength athlete or any new methods of training.  I guess that’s a bit of a personality fault on my part considering the subjects I write about.  However, it’s been my view for as long as I can remember that there really isn’t anything new under the mass-building sun.      To be honest, there isn’t anything new in, well, anything .  There is more stuff that is forgotten than is discovered.  And even when something new is “discovered,” it’s more often than not simply something that had been lost.      I take this view in almost any subject that I love, whether it’s strength training, martial arts, or even philosophy and theology.  I am a classical theist , after ...