C.S. Sloan's Integral Strength

     Anyone familiar with the writings of Bradley Steiner (he wrote a lot of good stuff for the old Iron Man magazine back in the ‘70s), might be surprised that he actually recommended a form of split training.   He called it the “Rugged Size and Strength Split Program.”   I have good feeling that it was the only split program he ever wrote about.      So, what’s this program look like?   We’ll take a look at the major tenets of the routine, then I’ll offer some suggestions for making the routine work for you.   These suggestions will be based on both my own observations and those of Bradley Steiner.      Steiner said that this routine might be better described as a “divided” workout schedule instead of a “split” program because you divide up a total body workout and you don’t use anything close to what’s normally considered a split routine.   Here’s how the thing works:   On three non-consecutive days each week (Monday, Wednesday, and Friday, for example) you perform the fol

     Starting with the current post, I thought I would do a mini-series on how the "old-time" bodybuilders used to train.  In doing so, I also thought I would start with what I consider the greatest of the old-time mass tactics:  one-exercise-per-bodypart training.      When I first began to lift weights seriously (which was sometime in my high-school years; I'm 35 now, so you do the math), the bodybuilders that I loved were the ones that—even then—were considered the "old-timers."  I remember seeing pictures of Freddy Ortiz, Don Howorth (above), and Marvin Eder; I was amazed by their look.  For one, they definitely looked strong (which they were), but they also had excellent size, shape, and symmetry—small waists, large calves, boulder-sized shoulders; the whole "x-frame" look.  But—and I think this is what I still love about them—they didn't appear to be cardboard cutouts of one another.  They all had different "looks."  They were

     On my old blog, I had an article dealing with using the 3 to 5 method for gaining muscle mass and strength.  Recently, a reader e-mailed me wanting to know if I would re-publish that one on this blog.  Unfortunately, I don't have that other blog saved, and (to be honest) I don't remember what all I wrote on that other entry.  And so... that brings us to the post you are now looking at on your computer screen.      The 3 to 5 method became popular through the writings of Pavel Tsatsouline. (Pavel has to be, by the way, one of the most innovative writers out there when it comes to building strength, power and muscle mass; and, oh yeah, he's also the guy who singlehandedly made kettlebells popular in the states.)  Pavel's method - if I'm correct - meant performing 3 to 5 exercises for 3 to 5 sets of 3 to 5 reps.  You then trained every 3 to 5 days.      Mine was/is a little different.  Pick 3 to 5 "core" exercises.  These should be the "more bang fo

     It used to be called—hell, it still might be—"instinctive" training.  I don't like that.  There really is nothing instinctive about it.  Instinct implies that it is something you are born with, something innate within you that can tell  you how to do it.  Now, perhaps there is that something  within you, and within me, and within each of us that can tell us how to do it.  But it has to be learned .  So maybe we should call it "learned instinctive" training, but I still don't like that.  (By the way, perhaps some people are born with this ability to train in such a fashion and achieve fantastic, mind-blowing results.  The same way that you couldn't teach Mozart how to play, or Van Gogh how to paint—it was just what they were.  But even then you are left with guys—and gals—who probably can't teach anyone else what they know or what they do, or how they do it.)      Dave Draper called it "freestyling."  That's getting closer to what I