C.S. Sloan's Integral Strength

Build Even More Size, Strength, and Power with Multiple Sets of Low Reps      Of all the training articles that I have written the last couple months, the most popular article by far is my recent High-Set, Low-Rep Workout Variations for Size and Strength that I posted on July 11th.  In it, I covered (primarily) different variations using workouts of 8 to 10 sets of 3 to 5 reps.  I won’t go back over the training in that article, so if you haven’t read it, and you think it might b e a training method that you’re interested in, then check it out.  In this article, I’m going to go over some additional workout ideas, including some advanced ones for lifters who have already spent a few training cycles using the methods discussed in the prior post.  Based on the interest in the previous article, I figured more lifters would want to know about some additional training ideas. Rep Ladders      With rep ladders , you use th...

       In my previous article, I presented a basic program, for building both mass and strength, that demonstrated how you can best utilize load cycling.  The premise is simple, but it’s the key to making consistent gains.  You start with a lighter load and do workouts where you are not taking any of your sets to failure, or approaching failure, really.  Then, you increase the load from week to week until you reach the point that you are approaching failure.  When you reach that point in the program, you back off again and repeat.  This method has been used by various strength athletes—powerlifters, Olympic lifters, and the like—for decades in order to produce consistent gains.      In this essay, I want to look at some varied ways to make this principle work.  We’ll also look at some different programs.      This principle is more important than most lifters realize.  It’...