C.S. Sloan's Integral Strength

C.S.'s Note: The following is a training program that Jared Smith and I have had in the works for some time.  It's Jared's brainchild.  He came to me with an article that outlined the program.  I made a few tweaks here-and-there, added some notes on classic bodybuilders, and what you are reading here is the end result. In honor and promotion of our new program, the template here at Integral Strength has changed—as you may have noticed—to a more ghoulish and ghastly image. If you have any questions or comments regarding the program, please post them in the "comments" section instead of emailing me.  That way, Jared can reply as well. And just why are we calling this program "Cemetery Circuit Training"?  Read on, discover, and (hopefully) enjoy! Cemetery Circuit Training Pump-Inducing, Hellish Training for Muscle Building Heaven! C.S. Sloan and Jared Smith      Most of us who have attempted to build muscle for a significant lengt

To truly be a lifter, lifting must get into your bones, it must live in the marrow of your being, and it must enter into the depths of your soul . I think it's safe to say that Doyle Kennedy was a real  lifter. Lifting is an art—and it's this way with any artist.  One can paint without being an artist, but that doesn't make the man a painter.  One can write without being an artist, but that doesn't make the man a writer.  One can practice religion without being an artist, but that doesn't make one a religious .  And so it is with lifting.  One can always lift without being an artist—many do that very thing—but those who do so will never truly be lifters. At one time, I practiced bodybuilding.  I enjoyed it to no ends—I still do when it's good.  I enjoyed the love, perhaps even the art, of "chasing the pump."  At the time, I would have even called myself a bodybuilder.  But then, it happened.  I discovered lifting, real  lifting, and I realized

Plus a Bonus "WOD" to Boot      When I was younger, and first starting in bodybuilding—I'm afraid I often refer to, and think of, the '90s as the "good ol' days" here on the blog—I read quite a few articles on building muscular, large forearms.  They were often accompanied by pictures of some of the '90s bodybuilding superstars with the best forearm development—Lee Priest comes to mind.  These articles often featured workout routines for the forearm muscles that were similar to workout programs for other muscles.  In other words, they were programs with multiple sets of multiple reps, featuring multiple exercises.  Sure, the authors of these articles didn't recommend as much work for forearms as they did chest, back, legs, or arms,  accepting the adage that the forearms got plenty of work from a lot of back and biceps training, but, on the whole, the programs were pretty much the same.      The kind of programs I am remembering are ones wh

Can One Be Both a Martial Artist and a Bodybuilder?      Both of my sons have recently taken more of an interest in martial arts—or, perhaps, I should say, just "fighting" in general.  My oldest son, Matthew, who writes regularly enough here, has gotten pretty serious about his martial arts training, with plenty of bag work, sparring, and conditioning, with a fairly high workload to boot.  (If you are going to take anything serious, then your work load should  be high, by the way.  As in the above caption from the great Masutatsu Oyama—one must "train more than one sleeps".  That is Mas Oyama in the picture.)      Yesterday, as we were finishing a sparring session, he remarked, "I just don't think I can do it."  And he seemed rather frustrated when he said it.      "What can't you do?" I asked.  I generally don't like comments that are in the "negative" from my offspring.      "I can't train in both martial a

...Enter Phase 3 of Integral Strength      It has been too long since last I published an entry here at Integral Strength—the end of February to be precise.  Before that, I think things were rolling along.  I always tried to publish quality material, not just from myself, but from my son, and from Jared "JD" Smith.  And I think the last year has seen some of the best material since I first started this blog—primarily as an outlet for my writings that many of the magazines wouldn't touch—perhaps some of the most informative training articles you will find anywhere on the internet.      But something happened to me a few days after our last entry, at the beginning of March: I was rushed to the emergency room.  I had lost all control of my arms, my legs, and my ability to speak. As I was being transported to the hospital in the ambulance, I thought I was going to lose consciousness.  And I thought, if I did, then my life had come to its end.      I was prepared

High-Frequency Training for Muscle and Strength with the Two-Barbell "Plus" Program Matthew Sloan demonstrates more lean muscle built with HFT      This is part of my on-going series on how to build muscle and strength fast  by using low-rep, multi-set, high-frequency training.  If you haven't read my other, recent posts on the subject, you may want to do so before continuing with this article.  If not, then this article certainly stands on its own two feet. The Two-Barbell "Plus" Program      This program begins with its starting point something that I have, in the past, called the "two-barbell rule".  (Others, such as Dan John, have certainly written about it as well.)  The two-barbell "rule" says this: at the start of any workout, begin with two barbell exercises before proceeding to anything else.  I recommend using it in conjunction with my "Big 5" rules.  In summary, even though I have discussed this a lot late

Manipulating the Three Primary Training Variables for Awesome Results and Quick Muscle Mass Gains by Matthew Sloan C.S.'s note: While editing this short article of my son's, I resisted the urge to make a few changes.  I will let Matthew's thoughts speak for themselves, and, in the future, he and I will both write a more in-depth article—or a series of articles—on styles of workouts that "work" when the 3 variables are properly manipulated. Matthew Sloan demonstrates the lean muscle mass he has developed while practicing what he preaches.      Anyone who is serious about getting real results from training(whether it’s strength or muscle gains), should be following an effective training program.  (As my father has often written—quoting the late, great Vince Gironda: "Are you on a training program, or are you just working out?") There are countless programs out there, and they are all different in their own unique ways, but they all have