C.S. Sloan's Integral Strength

    Variety for Gains in Size and Strength      I knew a super-heavyweight powerlifter at one time who never changed his training program.  And I mean never .  On top of that, he had been a highly competitive powerlifter since the ‘70s.  When I got to know him around 15 years ago, he told me that he had been doing, essentially, the exact same program for at least the previous 35 years.  He was also incredibly strong (even though he was older then than I am now).  And incredibly massive.      His program worked.  It might work for you, too, but I doubt it.  Most lifters—bodybuilders, powerlifters, Crossfitters, and everyone in between—need more variety.  And even if your body responds well to the “if it ain’t broke, don’t fix it” approach to training, your mind, at the very least, needs a bit more variegation.  I have a feeling, however, that the majority of lifters do need variety for their body, not just their mind.      On average, I think most lifters should change things up afte

Three Ways to Make Dieting Easy—and Even Increase Your Performance By Matthew Sloan author Matthew Sloan      Any form of dieting can be stressful on the body, the mind, and your emotions, and sometimes the idea of "just push through it" isn't enough. Sometimes we all need some extra motivation or special methods to get us through the day or week. So here are three methods I personally use to make dieting easier, and I think any serious bodybuilder, lifter, or strength athlete can use them to his or her advantage. The 3 Methods      The first method is to just simply switch up your training . This switch up should be something " fun" or "exciting" to give yourself something to look forward to (because dieting for weeks on end can get repetitive). For example, if you are following my “lean mass-made-simple program” from a few posts back, and are getting bored with the training, then try something new for a day, then get back on

Lean Mass Made Simple and Fast! The Ultimate 9-Week Program for Lean Muscle Growth By Matthew Sloan The author, Matthew Sloan, before  embarking on his 9-week program for Lean Muscle Mass Muscle growth.   We all want it.   And we want it fast!   Any serious lifter knows that there is a limit to how much muscle one can put on in a short period of time, but a well-designed program—combined with a nutritious diet and effective supplementation—can ensure optimal results. So before I get to the program, and why it’s effective, lets go over nutrition and supplementation. For nutrition, there are only a few "must-dos": -You must be in a caloric surplus. By this, I mean you must be consuming more calories than you are burning daily. In order for your muscles to grow, you need the extra calories, but since this program is about " lean muscle growth", I would recommend a caloric surplus of 300-500 calories. Example: If you are burning 2500 calo