C.S. Sloan's Integral Strength

  Some Thoughts on How/When to Use Back-Off Sets, Add Extra Work, and Increase the Total Workload of Your Training      The other day, I received an email from a reader who wanted to know my advice on back-off sets and how to use them.  His question was based on the fact that he was having a hard time increasing the weight on his “top-end” sets using a standard 5x5 training model.  This essay is partly an answer to that question but, in addition to that, I want to use it to discuss how (and when) you should not only do back-off sets but also when a lifter should add extra work, whether that additional training is at the end of a workout or in another workout altogether.  The goal of all of this being, of course, greater strength on the core lifts, whatever those core lifts might be, whether you’re a powerlifter attempting to increase the three powerlifts, an Olympic lifter looking to increase your quick lifts, or just an “all-around” strength...

  A Unique Heavy/Light Training Approach for Bodybuilders Seeking Size and Power      I first discovered alternates a little over 30 years ago.  At the time, my primary interest (training wise) was bodybuilding.  I had just started writing for some of the popular bodybuilding magazines and it would be a few years before I discovered my real love—which, by the way, would be powerlifting and other strength sports.  However, even then, I loved being strong.  I couldn’t understand—and, I suppose, I still don’t, though I’m perhaps a little more sympathetic—bodybuilders who only trained for looks without the strength to go with it.  Even though I considered myself a bodybuilder at the time, I was definitely a power bodybuilder.  I wanted to be at least as strong as I looked.  I was actually stronger than I looked.  If I had known then what I know now, I would have known that I was “made” for powerlifting and strength ...

       Here is a random selection of questions that I received via email the last several weeks.  I figured these might be of interest to some readers. Question: Is it possible to do an easy strength program only 3 days each week and get good results? Answer: Maybe.  It depends.  (This might annoy some of my readers, but, to be honest, the answer to a lot of questions is it depends .)      Now, first off, if you don’t know what “easy strength” is, the standard recommendations for an easy strength program goes something like this: 1.      Train with full-body workouts using a limited number of basic barbell, dumbbell, or kettlebell lifts such as squats, bench presses, overhead presses, chins, dips, curls, cleans, snatches, or deadlifts. 2.      Lift 5 to 6 days per week. 3.      On average, keep your reps per set in the 1-5 range.  Doubles and triples are probably the p...