C.S. Sloan's Integral Strength

  The Focus Strikes Back!      One of my more popular training programs—I wrote it over a decade and a half ago for IronMan magazine—is “ High-Frequency Focus Training ,” or HFFT for short.  It involves combining two of the most popular, and result-producing, programs that you can do.  It’s a high-frequency training program—you train your entire body at each session—but one that also uses a “focus” at each training session, as well.  For the “focus” aspect, you train a muscle group(s) with more sets for a pump.  My original "beginner" program (I also wrote an advanced one—click on the link above for details), as an example, looked like this: Monday: High Frequency Portion Squats – 5 sets of 3 reps. Perform two warm-up sets of 5 reps, followed by 3 work sets of 3 reps, using approximately 70-75% of your one-rep maximum. Deadlifts– 5 sets of 3 reps. Use the same set/rep format as the squats. Barbell Bench Presses or Incline Bench Presses ...

Over the past year, two of my workout programs seem to be the most popular—at least, I get asked the most questions about these two programs. The first program would be my "Mass Construction" program. The Mass Construction routine is ideal for anyone who needs to pack on as much muscle as possible in a relatively short amount of time. However, I think that the second program—what I call "High-Frequency Focus Training"—has the most potential. It's not just a workout program, but rather it's a system of training with a lot of potential—and by this I mean that it is a template that you follow, but it allows for plenty of variety, hence its potential . What follows in this post is the basic program—with a beginner routine and an advanced routine. After this post, I'm going to add some others that deal with specialization while on the HFFT system, since that's the area where a lot of questions get asked. High Frequency Focus Training Sometim...