C.S. Sloan's Integral Strength

Double-Split Training, Part Two Understanding Why Double-Split Training is Effective      Here’s a cool thing about double-split training: there’s an endless amount of variety that you have at your disposal when it comes to double-split workouts.   In fact, however-the-heck it is that you like to train, you can make your training a bit more effective by turning all of those workouts into double-split programs.      Do you like to train each bodypart once-per-week, by training one bodypart-per-day, and blasting the living hell out of it, then giving it a week to recover?   (As I’ve written many times before, this was a very effective training system that I used to pack on pounds of muscle when I was much younger.)   If that’s your cup of tea, no problem, here’s what your double-split program could look like: Mondays: Chest Tuesdays: Back Wednesdays: Legs (quads and hamstrings) Thursdays: Shoulders Fridays: Arms and calves      And here’s what your Mon

The 10 Most Common Mistakes Lifters Make When Building Strength, Power, and Muscle Mass      What follows are 10 of the most common mistakes that lifters make when trying to add muscle mass and build strength.   Fix these mistakes and your mass-building/strength-gaining plateaus will be a thing of the past.      In true countdown fashion, we’ll start with #10 before we make it down to the #1 mistake that the majority of trainees make—not to mention coaches. #10: Using a Percentage-based Training Program       For some of you, this may seem like an odd thing that I would pick as a mistake.   Especially considering the fact that the most-effective powerlifting program I ever used was (is) a percentage-based program: the training plans of Boris Sheiko.   But Sheiko is the exception, not the rule, and it’s not something you need to attempt until you have plenty of training under your belt.      The training program that I most recommend that lifters follow—Bill S