C.S. Sloan's Integral Strength

A Hard-as-Hell, Tough-as-Nails Workout Program for Constructing Monstrous Back Width and Thickness! by Jared Smith The massive back of Dorian Yates!        Some things in this world are a dime a dozen. The lifting world is no different. I can’t tell you how many times I have been in the gym and watched guys prance around with a half decent chest, but their shoulders protrude forward and their backs are narrow—not to mention completely lacking in thickness. Don’t get me wrong. I am not saying that chest development is not impressive. However, one can have a much stronger and larger chest if the foundation from which they press is carrying a considerable amount of beef!        The back has always appealed to me more than any other muscle group. As a kid, I associated a wide, thick back with power and strength, though at the time I had no clue why. Louie Simmons—one of the greatest powerlifting coaches to ev...

Lean Mass Made Simple and Fast! The Ultimate 9-Week Program for Lean Muscle Growth By Matthew Sloan The author, Matthew Sloan, before  embarking on his 9-week program for Lean Muscle Mass Muscle growth.   We all want it.   And we want it fast!   Any serious lifter knows that there is a limit to how much muscle one can put on in a short period of time, but a well-designed program—combined with a nutritious diet and effective supplementation—can ensure optimal results. So before I get to the program, and why it’s effective, lets go over nutrition and supplementation. For nutrition, there are only a few "must-dos": -You must be in a caloric surplus. By this, I mean you must be consuming more calories than you are burning daily. In order for your muscles to grow, you need the extra calories, but since this program is about " lean muscle growth", I would recommend a caloric surplus of 300-500 calories. Example: If you are burning 2500 calo...

The Legendary Mass-Building Methods and Workouts of "The Myth"—and the Story Behind Them   Sergio Oliva in the '80s      I’ve often written on this blog, and elsewhere, that I believe the greatest strength athlete/bodybuilder of all time was Marvin Eder.   Of the truly “old-time” bodybuilders there were other greats, as well, but none that could match Eder for both sheer muscle and the most impressive strength feats of the age.      What I’m not sure of, however, is if I’ve ever mentioned who I think the greatest pure bodybuilder of all time was/is.   By the title of this article, you’ve probably already guessed the answer: Sergio Oliva.   At the time of his emergence, I think he had the greatest physique the bodybuilding world had ever seen—shapely muscles, huge legs (compared to other bodybuilders of the era), and definitely more mass than anyone else.   His is a physique that still stands the test of...

Arm Specialization Training for Massive Guns by Jared Smith Arnold showing off his "guns" in this early '70s pic It Begins with an Epiphany Many of the greatest things in the world were born out of necessity. In my case, I am not speaking of an invention, but rather a method of training that would allow me to bring up a lagging muscle group by forcing me to train it more often. I have always been of the mindset that the major lifts need to be trained often. Squats, bench presses, overhead presses, and deadlifts in all their various forms should be done as often as possible to stimulate growth throughout the entire body. One day I was squatting, as I had done a thousand times before, only this time my body decided it had done enough. A pain that felt like a rusty knife scraping across my kneecap hit me all at once. I rested and backed down the weight, thinking that perhaps it was just “wear and tear” and that a little light weight set or two may e...

      Matthew Sloan does real bodybuilding workouts at 16 years old, and it shows!      The other day I received an email from a reader who stumbled across my article on "Increasing Work Capacity."  Apparently, this particular gentleman had come across it while perusing some forum-or-another—in one of the many "hardcore bodybuilding forums"—that was discussing the article.  Basically, to sum it up, he took me to task for "daring" to suggest that drug-free bodybuilders could possibly perform such hard work as I suggested for the advanced lifters in my post.      I, politely as I could, explained my reasonings.  I explained how drug-free bodybuilders could certainly work up to the amount of work I suggested and, not only survive it, but actually thrive  on it.  When I was finished with my reply, I hit the "send" button, and then began to lament inwardly, thinking to myself, "Where have all the real bodybuilde...