C.S. Sloan's Integral Strength

Just the Basics for Fast Muscle Gains      There are a number of reasons why modern trainees don’t get good results in the gym.  I write a lot about programming , workout ideas, and whatnot, and the fact that most lifters would be better off training with more frequency, using full-body workouts, and stop treating every single workout session as if it’s an all-out onslaught where they have to storm the muscle-building Bastille.  I suppose when it comes right down to it, however, the first culprit for lack of gains is just not doing the right movements in the first place.  Do your workouts consist of these movements (with free weights, I must add)? Vertical press (overhead work) Horizontal press Squat Upper body pull Lower body pull Loaded carry      If they do, you’re probably getting decent results even without proper programming.  If, on the other hand, the majority of your sessions consist of pumping up your chest...

Tips and Advice for Tailoring Your Training Routine Part 3: Sets, Reps, and Training Frequency      Click on these links if you would like to read the first 2 parts of this series: Part 1 & Part 2 .      In part one, we covered the basics of “workload” and in part 2 we covered how to “select a program” for your individual needs and goals.  This essay may not make as much sense if you don’t read the first two parts, so if you just jump in here, you’ve been warned.  With that out of the way, let’s get right to it.      Originally, I was just going to sub-title this part “sets and reps,” but as I began to put pen to paper—I almost always handwrite my articles before I type them—I realized that training frequency must come first and it should determine the set/rep range that is then utilized.  Since we have been covering primarily full-body workouts done 3 days per week, we will start with the b...