C.S. Sloan's Integral Strength

  Variations on the 3-to-5 Method for Powerlifters      The 3-to-5 method of training is one of the most effective, and simplest, programs in all of strength training.  Almost all casual lifters that I meet or talk to—even if it’s just email correspondence—would be better if they changed from what they are currently doing to the 3-to-5 method.  Why?  Because it’s so easy to figure out, and then apply it, that it prevents the lifter from doing whatever other (typical) B.S. he or she is likely to do at the gym.      If you are unfamiliar with it, then here are the basics: Train 3 to 5 days each week. Utilize 3 to 5 exercises at each workout. Utilize 3 to 5 sets on each exercise. Keep your reps between 3 to 5 on each exercise. Lastly, rest between 3 to 5 minutes between each set.      Of course, you want to pick large, compound movements.  Additionally, you should make sure that each workout...

Make Fantastic Gains by Using the 3 to 5 Method to Specialize on the Bodypart of your Choosing! Here I am finishing off an old-school garage gym workout with some good ol' farmers walks. For those of you unfamiliar with the "3 to 5 Method" of training that I have touted more than a few times on Integral Strength, the gist of it is this: Train 3 to 5 days per week Utilize 3 to 5 exercises at each workout Perform 3 to 5 sets of each exercise Perform 3 to 5 reps on each set The 3 to 5 method of training is typically used along with a full-body workout.  As anyone who has done a fair amount of reading on this blog probably could have guessed, I would recommend using the "Big 4" while employing 3 to 5 training: Squat something heavy every week Press something heavy overhead every week Pull something heavy off the ground every week Drag or carry something heavy for either time or distance every week It all adds up to a week of workouts that might look something such a...

Build Muscle and Strength With This Basic 3x5 HFT Program! Matthew Sloan—at just 16 years of age—has built plenty of lean muscle and an aesthetic physique using HFT programs almost exclusively      After my last several posts on HFT, I thought it would be good—based on several emails that I have received, with readers pondering how to properly apply the HFT principles—if I did a few posts with specific methods of training.  These posts will take out more of the guesswork from planning, and then implementing, a HFT plan.      Keep in mind that these programs are just examples .  You may need to make your own adjustments based on genetics, past training history, etc.  But, for the average lifter, these programs—as examples—will be good on setting you on the correct path.  Some of you may need more training, and some may need to be less, but stick with the programs as I recommend them before deciding that you need to make personal c...

     There are several programs that I have touted on this blog because of their efficacy—the two that I get asked the most questions about would probably be the H-L-M system of training and the 3 to 5 method.  I like both of these systems for a few reasons: 1) They use full-body workouts. 2) They allow you to train your muscle groups frequently while still being fresh at each session.  And 3) while they are training templates  they both allow for enough variety to keep the lifter from getting stale and/or bored.      Now I would like to introduce another template of a training system that I think is even more effective for advanced strength athletes.  I call it the 5 to 7 Program .      The 5 to 7 Program works for advanced athletes because of a simple reason: it forces you to use more volume than with the other above systems.  (Despite the bull  that is often espoused in some of the various bodybuilding magazines, as you get more advanced you don't need less training you need mor...

     Here's a simple program that really works well when it comes to gaining strength and plenty of muscle to go along with it.  In fact, it may be more conducive to muscle growth than to pure strength.      Okay, first things first.  Go back and read my post on "The 3 to 5 Method for Strength and Power."  Here's a quick link .      Read it?  Good.  Now, the one thing I want you to do different with the training program here is I want you to limit your training to just 3 days each week (as opposed to 4 or 5).  This way you have enough energy to perform the "plus" part of the training program—don't worry, we'll get around to just what the "plus" part is in a moment—and enough recovery time between workouts.      So the 3 to 5 part of the workout might look like this: Squats: 5 sets of 5 reps Deadlifts: 5 sets of 3 reps Bench Presses: 4 sets of 5 reps Close-Grip Chins: 4 sets of 5 reps      When you are finished with that portion of the worko...

     On my old blog, I had an article dealing with using the 3 to 5 method for gaining muscle mass and strength.  Recently, a reader e-mailed me wanting to know if I would re-publish that one on this blog.  Unfortunately, I don't have that other blog saved, and (to be honest) I don't remember what all I wrote on that other entry.  And so... that brings us to the post you are now looking at on your computer screen.      The 3 to 5 method became popular through the writings of Pavel Tsatsouline. (Pavel has to be, by the way, one of the most innovative writers out there when it comes to building strength, power and muscle mass; and, oh yeah, he's also the guy who singlehandedly made kettlebells popular in the states.)  Pavel's method - if I'm correct - meant performing 3 to 5 exercises for 3 to 5 sets of 3 to 5 reps.  You then trained every 3 to 5 days.      Mine was/is a little different.  Pick 3 to 5 "core" exercises.  These should be the "more bang fo...