C.S. Sloan's Integral Strength

Power Rack Training for Beginning and Intermediate Lifters      Recently, I have received quite a few e-mails from folks wanting specialized routines for training.   Most of these e-mails are from lifters that are specifically after strength and power, but also want the muscle mass to go with it.   In addition, a lot of these lifters train in their garage or at home and only have access to a power rack, a bench, and a few hundred pounds of Olympic weights.      I happen to train in my garage—where I have a power rack, a Forza bench, and a deadlifting platform (not to mention 1200 pounds of free weights)—so I’m well aware of the fact that you can build plenty of strength, power, and muscle by training at home.   (In fact, I’ve made better gains at home than I ever made when going to the gym.)      What follows is a program that’s perfect for home training in a power rack.   It allows the lifter to train at home by him/herself without needing a spotter—although a spotter can defi

     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