C.S. Sloan's Integral Strength

  Manipulating the Three Variables to Achieve Your Physique Goals Herman Goerner used the form of "high-frequency, high-intensity" programs outlined below in order to perform a one-hand deadlift with 730-pounds! If you are not properly manipulating the three variables of volume, frequency, and intensity, you are not going to see results from your training.  I don't care if you are trying to win a powerlifting contest or a figure competition, whether you are trying to get as massive as possible, or lose as much body fat as you possibly can in a short amount of time; if you are not regulating and programming these 3 variables in your training, you will not  achieve your goals. I have remarked before, in paraphrasing the late, great "Iron Guru" Vince Gironda, "Are you on a training program or are you just working out?"  And to be on a training program proper  is to ensure that you are regulating your volume, frequency, and intensity in the appropriate man

The Other Kind of Hardgainer [1]      I think a majority of lifters—even ones who have been training a long time and should know better—mistakenly believe that there are two kinds of training in the lifting world today.  First off, you have your “high volume” training.  It’s not necessarily that there’s anything wrong with this kind of training, or so the train of thought goes, but this kind of training—multiple sets per bodypart, multiple days per week of training, fairly high reps, and going for “the pump”—is for those lifters and bodybuilders who respond well to this kind of thing, usually thought to be “genetically elite” men.  The majority of lifters, or so the line of thought continues, would do well with more infrequent training, but an infrequent training that is combined with minimalist training performed all-out!   In the bodybuilding world, the second line of thought was most espoused by Mike Mentzer and the rest of his ill-begotten ilk. [2]   For instance, when I f