C.S. Sloan's Integral Strength

Slow and Steady Wins the Hypertrophy Race An “Easy” One-Exercise-Per-Bodypart Muscle-Building Program      Part of effective programming—whether you’re trying to build muscle, gain strength, or a combination of both—is learning how to balance volume, frequency, and intensity.  I often write that you must have two of the factors high —or one high and the other moderate—and the remaining factor must be low.  If you’re going to train with a lot of volume and intensity, then your frequency must be low (the standard method of training these days).  If you’re going to train using a high-frequency program—of which I am admittedly and unabashedly a fan—then you need to keep either your volume or your intensity low.  And so on and so forth.  But you can also do a program where all of the factors are moderate .  The program I want to present here takes this latter approach.      I have actually wanted to write about t...

  Whether You’re After Strength, Size, or Looking to Get Shredded, You MUST Follow These 6 Keys to Progress      Many lifters become frustrated because they can’t seem to make consistent progress.  It doesn’t matter what their goals may be, either, whether they want to get massive, build incredible strength, or just lose some bodyfat.  In this essay, we will look at what I believe are some of the major keys to ensuring you progress consistently, regardless of your specific goal.      Before we get around to these keys, let me say one thing that sometimes gets missed when pursuing a lifting/bodybuilding goal: gains are rarely, if ever, linear.  The truth is that gains are almost always non-linear.  There do seem to be a small segment of trainees who achieve linearity in their progress, but they are always the exception rather than the rule.  You see this misunderstanding most notably among the general populat...