C.S. Sloan's Integral Strength

  The Focus Strikes Back!      One of my more popular training programs—I wrote it over a decade and a half ago for IronMan magazine—is “ High-Frequency Focus Training ,” or HFFT for short.  It involves combining two of the most popular, and result-producing, programs that you can do.  It’s a high-frequency training program—you train your entire body at each session—but one that also uses a “focus” at each training session, as well.  For the “focus” aspect, you train a muscle group(s) with more sets for a pump.  My original "beginner" program (I also wrote an advanced one—click on the link above for details), as an example, looked like this: Monday: High Frequency Portion Squats – 5 sets of 3 reps. Perform two warm-up sets of 5 reps, followed by 3 work sets of 3 reps, using approximately 70-75% of your one-rep maximum. Deadlifts– 5 sets of 3 reps. Use the same set/rep format as the squats. Barbell Bench Presses or Incline Bench Presses ...