C.S. Sloan's Integral Strength

The High-Set, Low-Rep Training Manifesto Part 4: How to Grow Massive and Powerful Bis and Tris      After a brief reprieve in order to write on some different subjects, I have finally returned to the 4th part of our series on gaining mass, strength, and power with high-set, low-rep training.  When it comes to building a lot of mass along with an impressive level of strength, I don’t think any other training can compete with this method of lifting, especially for the natural lifter/bodybuilder.      If you haven’t done so, then I would encourage reading the first 3 parts.  Here are the links: Part 1: Legs and Back Part 2: Chest and Lats Part 3: Shoulders      This series has been arranged in this manner because I believe that different lifts should be trained slightly differently; each part represents how those muscle groups should best be trained.  Arms are no exception.     ...

     When a lot of lifters consider “heavy, light, medium” training, if they even consider it at all, they probably think about Bill Starr and his “5x5” programs.  If you read this blog, then that’s probably especially so.  But maybe not.  After all, I have, on a few occasions, mentioned using the methodology for programs outside of Starr’s routines.  And, here’s the thing, that’s exactly how I want you to think about it.  Starr’s system is great.  I love it.  I write about it.  I will continue to love it and write about it.  But the truth is that it can be applied to all training programs, not just Starr’s.      It really comes down to using it as a way to manage load cycling , which I have written about in several articles and essays of late.  Load cycling is prevalent in almost all strength programs that have come out of Russia and other former “Soviet bloc” nations.  Probably t...

  The High-Set, Low-Rep Training Manifesto Part 1: Training the Legs and Back      In several of my recent essays and articles, I have discussed various HFT methods, most of them using higher volume.  Starting with this article, I’m now going to turn my attention to a series of essays on (what I believe to be) the most effective method for attaining a combination of muscle mass and serious strength: workouts that combine high sets with (relatively) low reps.  I’m going to do a series for one primary reason—different lifts/muscle groups should be trained in different ways.  I will cover legs and back (this one), shoulders (overhead press training), chest and lats, and arm training.  Each of those are best developed when trained a little bit different from one another.  So, we will have 4 parts, with, perhaps, some additional essays on how to bring the 4 together into a cohesive, holistic strength program or on anything else that come...