C.S. Sloan's Integral Strength

Bottom-Position Training for New Gains in Size, Strength, and Power      Once you reach a certain level of strength, you need to do at least some bottom-position training to ensure continued progress.  For many lifters, the only bottom-position training they do is on lifts that naturally start from the bottom position, such as any “pull” lift—deadlifts and the quick lifts, for example.  The deadlift is called that for a reason—you start the movement from a “dead” stop.  But you’ll mightily increase your strength on bench pressing and squatting movements if you also start those lifts from a dead stop; i.e. the bottom-position.      Some lifters decide to give bottom-position training a try, only to stop because of how weak they are on them.  You might be able to squat 315 pounds, only to find that you can’t do more than 250 from the bottom-position.  Same thing with the bench press, a lift many gym-goers pride th...

Minimalistic Programs for Strength and Power, Added Size, or an Aesthetic Physique      The other day I was at the grocery store stocking up on meat, veggies, and my other pantry mainstay, dog food and treats.  If you have a couple of Labradors who you consider part of the family, then you understand.  I’d actually go to the grocery store less but one of my dogs’ favorite pastimes is riding there, so we go a few times a week.  Anyway, on this particular day, I decided to look over the magazine rack—I’m glad that enough people read so that the magazine section still exists, despite the preponderance of fluff that most of them are filled with.  Obviously, I decided to peruse the “fitness” magazines, just to see what-the-heck are the current fads in training and to see what crap is currently being hawked in the advertisements.  But then I opened a pop-psychology rag and came across an interesting study that claimed that depression is direct...

Power Rack Training for Physical Development   Part Two: The Ultimate Mass-Gaining, Bulk-Building Power Rack Training Program  (Inspired by Joseph Curtis “J.C.” Hise and the writings of Peary Rader) J.C. Hise, the inspiration for this article, in a picture from the 1930s. About two weeks ago, I released Part One of (what I expect to be) a semi-regular, but perhaps sporadic series on training in the power rack.  As I mentioned in that first part, the rack is so much more than a good training area to do partials—which, unfortunately, I think that is about the only thing it’s used for these days.  I recommend that you read Part One first, though it’s not necessary but it would be helpful, since I don’t plan on rehashing all of the goodies the power rack has to offer.  In Part One, I created a “new” program, but one heavily influenced by Charles A. Smith, who in turn was quite influenced by J.C. Hise, and Hise’s mentor Mark Berry.  It’s a basic, full-body, 3-...