C.S. Sloan's Integral Strength

     For many years now, high-volume/high-frequency training has had a bad reputation.  This all started sometime in the early '90s (about the time I got seriously interested in bodybuilding and strength training).  Natural bodybuilders of that era—is that even far enough back to be considered an era?—decided (and rightly so) that the high-volume workouts done by pro bodybuilders only worked if you were either 1) genetically gifted, 2) on a buttload of anabolic steroids or other performance enhancement drugs, or 3) a combination of the two things.  Unfortunately, however, the baby was thrown out with the bathwater (so to speak) because high-frequency training—combined with a fairly high amount of volume—definitely has its place in strength training.  In fact, whether your goal is to build muscle or gain strength, high-frequency workouts might just be the most effective training programs in the muscle-building, mass-gaining multi-verse.    ...

     Okay, for those of you who care, you'll notice that I have renamed this blog and changed the sub-heading.  The reasons are a few-fold.  (Is "few-fold" even a word?)      First, when I changed to this new blog, I thought I would focus on just  strength training, but that is proving hard to do.  Like, really  hard to do.  My spirituality—which is integral to all things that I do—infuses Itself and weaves Itself around and into all aspects of my strength training.      You see, my spirituality is something that bursts forth from the Kosmic no-thingness  (which is also an All-Thingness ) at the depths of my being; and it bursts forth, outward, upward and all around-ward until it becomes an all embracing, life enhancing Fullness .  And this fullness creates a spontaneity that is part of my writing, my living and breathing, and most certainly the weight training and martial arts sessions that I perform.      My strength training and bodybuilding would not be what it is wit...

     This week, I have received several e-mails from lifters who wanted help—in some way or another; whether it was for muscle growth, strength, or both—in setting up a full-body workout.  This is my first post which will deal with this issue.      This li'l mini-article that you're staring at on your computer screen will deal with how to set up a full-body workout for muscle growth.  In other words, these tips are for anyone whose primary goal is just muscle growth.  (I suppose I could have titled this entry "How to Look Friggin' Good Naked with Crazy  Full-Body Workouts."  That probably would have gotten more attention.  But alas...)      You will, of course, gain some strength out of workouts designed in this manner, however these programs are not for aspiring powerlifters or other strength athletes.  These are for bodybuilders—or anyone who just wants to gain the most muscle growth possible in the shortest amount of time.      Here are what I consider to be th...

     Since I had my most recent article published at Dragon Door ("The Heavy-Light-Medium System for Strength and Power"), I have received a few e-mails from lifters with a wide range of questions.  I thought I would use this post—and some later ones—to answer some of those questions and to help some of you lifters who might need to adapt the system to fit your particular needs.      This post will deal with adapting the system for "low-volume" lifters.  First, let's categorize what a low-volume lifter is, then we can get on to designing an actual workout.  When it comes to the heavy-light-medium system I categorize a low-volume lifter as a lifter who 1) responds well to workouts that contain less volume (most lifters respond well to moderate-volume, and some—about the same number of lifters who respond well to low-volume, in case you're wondering— respond well to high-volume), and 2) gets stronger on the top-set of a core lift with a relatively low number o...

     Big Jim Williams - who died not that long ago at the age of 65 - was one of the great legends of strength and power that you just don't hear that much about.  What a shame.  Not only was Williams strong (he bench pressed 675 pounds in a meet wearing nothing but a t-shirt and lifting belt, and did an "unofficial" bench of 700 pounds in the gym), but he was massively muscular and had a wealth of knowledge for anyone interested in getting bigger and stronger.      One of the techniques that Williams liked to use - especially for more advanced lifters or for lifters who are "built" for a certain lift - was something called "21s."  And, no, these are not the 21s that are popular for bodybuilders.      Here's how real  21s work: On your major lifts (squats, benches, deads, overhead presses - whatever lift it is that you're trying to get stronger) you perform no more than 21 total reps for that lift in the workout.  Using this technique you then ...

I have two new articles this month already out.  One of them is in the latest issue (April '09) of Iron Man magazine - see pic to the left - and the other is at the website www.dragondoor.com. The Iron Man article is entitled "Total Training" and it deals with full-body workouts for advanced lifters.  Which, despite what many of you "split" advocates might believe, is still the best kind of training that can be performed. The Dragon Door article is entitled "The Heavy-Light-Medium System for Strength and Power." Check both of them out.

Welcome to my new blog.  I've changed from my older one (web.mac.com/cssloan) because of the ease with which I can update this one, and because I would like to get some more traffic moving to it. One thing that you might notice which is different is that this blog will focus on strength training, bodybuilding, health and fitness, and martial arts.  My last blog - and my other website in general - also included plenty of spiritual stuff (integral spirituality, non-dual mysticism, contemplative Christianity).  However, I found that many folks who read my blog for the strength stuff really didn't have much interest in the spiritual side of my life.  And vice-versa.  (With a few exceptions, of course.) So... here's where you'll find all things strength, muscle, power, martial arts, and health in general.  I am going to start another blog - with the tentative title of "Renegade Mystic" - which will focus on all things spiritual.