C.S. Sloan's Integral Strength

Staggered Volume Training      This little gem was designed by an exercise physiologist named Douglas Christ over a decade ago.   He claimed—and probably still does—that it’s the best program for maximizing growth hormone release.   I wasn’t sure about that claim when he first made it, and I’m still not sold.   However, what I do know is that it’s an excellent way to pack on some muscle mass when stuck in a rut, particularly when you have been pounding away at more heavy duty, low rep style routines.      Here are the three factors to making this program work: Always perform full-body workouts 3 days a week. Pick one exercise for each bodypart.   The exercises selected should be “bang-for-your-buck” ones—exercises that work a lot of muscle groups at once. Perform a high volume of work.   Depending on your fitness and strength level, you want to perform 8 to 12 exercises for 12 to 16 reps each.   Also—and here’s the kicker—perform all...