C.S. Sloan's Integral Strength

Power Rack Training for Physical Development   Part Two: The Ultimate Mass-Gaining, Bulk-Building Power Rack Training Program  (Inspired by Joseph Curtis “J.C.” Hise and the writings of Peary Rader) J.C. Hise, the inspiration for this article, in a picture from the 1930s. About two weeks ago, I released Part One of (what I expect to be) a semi-regular, but perhaps sporadic series on training in the power rack.  As I mentioned in that first part, the rack is so much more than a good training area to do partials—which, unfortunately, I think that is about the only thing it’s used for these days.  I recommend that you read Part One first, though it’s not necessary but it would be helpful, since I don’t plan on rehashing all of the goodies the power rack has to offer.  In Part One, I created a “new” program, but one heavily influenced by Charles A. Smith, who in turn was quite influenced by J.C. Hise, and Hise’s mentor Mark Berry.  It’s a basic, full-body, 3-days-per-week program that wi

Revisiting the 20-Rep Squat Program Your 2014 Mass Gaining Protocol! “Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.”- Mark Rippetoe      For many of you, it’s time to get started on your New Year’s resolution. [1]   And it could be that—for some of you, at least—your resolution is a simple one: to get as big and strong as possible in the shortest amount of time.  If that’s the case, then this article is written solely for you.      In years past, there was one routine, and one routine only, that was seen as the holy grail of mass-building protocols: the 20-rep squat program.  I first read about this program more than 20 years ago in the pages of Iron Man magazine, and then in the pages of Randall Strossen’s book “Super Squats”, which I devoured in one sitting upon receiving it in the mail.  But the nucleus of the program goes back almost 80 years ago, to the 1930s, when Mar