C.S. Sloan's Integral Strength

Some Advice for Choosing a Training Program      I have, over the years, occasionally received emails from readers who are confused over what training program to use (or how to design one of their own).  Most of them discover my blog, but then are confused due to, not just the overwhelming number of training programs that I write, but the seemingly disparate methods present.  I do, after all, write full-body programs, split training routines (of all kinds), low-rep programs, high-rep regimens, high-set programs, low-set routines, and everything in between.  Of course, if you were to really read over the whole of my material, you would find a “string” of training theory running throughout all of them.  But I also understand the confusion.  I received just such an email this morning from a reader who, with the New Year upon us, was looking for a workout program, but then wasn’t sure what to select after reading through a lot my material. ...

A Strong-as-You-Look Bill Starr-Influenced, Old-School Strongman-Inspired Program for the Natural Bodybuilder/Lifter      Modern bodybuilding is certainly capable of producing hypertrophy.  The problem with it is that it often doesn’t produce the kind of muscle size that is as strong as it looks.  This program takes care of that problem.  If you want to build muscle that is also strong and powerful, then look no further.  This one is as good as they come.      This program combines, in one routine, many of my favorite methods. It utilizes heavy/light/medium training a la Bill Starr.  It uses load-cycling, where several training weeks move from lighter to heavier, then back off again.  And it also utilizes an old-school weight ladder method inspired by the legendary strongman Hermann Goerner that I have grown more fond of the more I use it.  Goerner called them “chains” where—unlike “rep ladders” in whi...

A Highly Effective High-Frequency Program for Strength, Power, and Muscle Mass      In several recent articles, I have presented a few key concepts to building strength, power, and muscle mass.  One of the concepts is the “90% method” where you do most of your sets at 90% of a certain rep range.  It could be 90% of 1 rep, of 3 reps, of 5 reps, or even as high as 10 reps.  (If you want more in depth discussion on the 90% method then read my article “ Skill Training as Size Building .”)  I have also presented the concepts of weight ladders and wave loading , where, instead of sticking with the same weight throughout several sets before moving to a different weight, you move back and forth from heavier to lighter sets.      One of my more popular recent articles that used the above concepts is “ The 1-5 Program .”  It’s a high-volume program.  It’s good for lifters who like to use split programs, as it’s a mul...