C.S. Sloan's Integral Strength

Some “Secrets” to Heavy Training and Continued Progress      There are a lot of pithy sayings out there for lifters, strength athletes, and just casual gym-goers.  Almost everyone, even folks who have never picked up a barbell a single day in their lives, has heard (or read) the phrase “no pain, no gain.”  When I started training in the ‘80s, and I’m pretty sure it became even more popular in the ‘90s, a common saying was to “go heavy or go home.”  There’s some truth in these, and other sayings, but also some misinformation.  Pain isn’t always good, for example.  Heck, that phrase—no pain, no gain—has probably caused just as much harm as help.   Maybe not to the same degree, but you could argue that “go heavy or go home” has also caused the derailment of more than a few workouts and routines.      Context is important.  Pain can be good, but it can also be decidedly bad.  You should never train t...

Just the Basics for Fast Muscle Gains      There are a number of reasons why modern trainees don’t get good results in the gym.  I write a lot about programming , workout ideas, and whatnot, and the fact that most lifters would be better off training with more frequency, using full-body workouts, and stop treating every single workout session as if it’s an all-out onslaught where they have to storm the muscle-building Bastille.  I suppose when it comes right down to it, however, the first culprit for lack of gains is just not doing the right movements in the first place.  Do your workouts consist of these movements (with free weights, I must add)? Vertical press (overhead work) Horizontal press Squat Upper body pull Lower body pull Loaded carry      If they do, you’re probably getting decent results even without proper programming.  If, on the other hand, the majority of your sessions consist of pumping up your chest...