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...

The 6 Primary Reasons Why You’re Not Achieving Your Goals      I think it’s safe to say that a whole lot of gym-goers aren’t making the gains that they want, aren’t reaching their goals, or aren’t making the progress that they thought they would when they first started lifting.  Maybe they made progress at first, but after those initial “newbie gains,” it just stopped.  When you first pick up a barbell, pretty much anything that you do will work.  But after those first 8 weeks or so, the gains come grinding to a halt and many a lifter is left bewildered and confused as to what to do next or what to do to get those gains moving again.  In this essay, I’ll look at some of the most common culprits for why you’re not making gains.  This list isn’t extensive, perhaps, but if you heed my advice, the gains will start coming again.  So, without any further preamble, let’s get started.  Here are 6 reasons that you’re not making gains. ...