C.S. Sloan's Integral Strength

  Gain Size and Strength Using a Modified Russian Powerlifting Program Question: After reading some of your articles, I’m interested in using a “Russian style” powerlifting program—high volume with sub-maximal effort training—for increasing my powerlifts but also gaining muscle mass.  You wrote that the “problem” with Sheiko training was that you had to stop because you were gaining too much muscle without trying to.  That’s a “problem” I would like to have.  But my question is this: Because of work and other obligations, I have trouble making it to the gym more than 3 days a week.  Can I make significant progress in both size and strength by training just 3 days weekly?  I noticed that there is a 3-day Sheiko program, for example, and I wondered if you would recommend it or if you have another 3-day program that you think would be good instead?       I received the above question a few days ago from a reader.  After sending h...

     This is the 2nd part of my new series on Adventures in Muscle-Building.  Part One covered arm training, so read that if you haven’t yet and are interested in growing big, massive, and massively strong arms.  Unlike other series that I have, this one doesn’t require that you read the previous articles in it.  That’s one thing that I like about this series.  Even if I end up writing something like 50 separate essays, you will be able to read any of them without having knowledge of the others.  The only thing that “holds” this series together is that each one will be about the methods, techniques, and various training programs and workout routines that lifters have used throughout the history of lifting for that particular lift, muscle group, or even competitive sport.  For instance, I might do an “adventures in track and field training” or something even more specific such as “adventures in throwing” where I discuss the workouts...