C.S. Sloan's Integral Strength

Training Entry #2: The One with the Bottom-Position Squats... and the Poundage... and Tapping into The Source Sunday, January 17th Since my last training entry, several things have happened to me. For one—and this is the most impacting—I severely pulled a pectoral muscle. A couple of years ago, I had a partial pec tear, so I've had to take it kind of easy while training my chest muscles. However, even training easy didn't help in this case. I haven't let the minor setback keep me from training heavy, however. I have—since my last entry—been training quite heavy on squats, deads (various kinds), overhead presses (I can overhead press without much discomfort), and various sorts of upper-body pulling movements (chins, for instance). The other is that I have been using the 5 to 7 Method of training. (Read the post a couple below this one for more info on that form of training.) Now, on with this entry.... For the past several weeks, I have been lif...

     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...