C.S. Sloan's Integral Strength

     When training with full-body workouts, a couple of options are best when designing your workout program.  First, you can use a "heavy-light-medium" system of training—a lot of the full-body workouts here at Integral Strength reflect this option.  Or, second, you can use a system of training where none of the workouts are "all-out"—rather, each workout is more of a "practice session" for the various exercises.  In this second option, the workout sessions aren't necessarily not  hard, but they are not "intense" either.  You stop each set a couple reps shy of failure, and you never do so much work that you can't  train the muscle group—or the lift—48 hours later. Bradley Steiner's Tips      Years ago in IronMan magazine , sandwiched between all of the glossy pictures of steroid-bloated bodybuilders and the various pics of semi-nude (though admittedly beautiful) women, there was real  training advice.  Bill Starr h...

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 pr...