C.S. Sloan's Integral Strength

Variations in Training with 8 to 10 Sets of 3 to 5 Reps      I have written many times that I believe the best form of training—at least, when it comes to building boatloads of both massive size and serious strength—is high-set, low-rep training.  If someone is starting out with this method of lifting, I generally advise 8 to 10 sets of 3 to 5 reps.  The reps are low enough to build strength—if you want to be really strong and powerful, then it’s essential to do most of your training with 5 reps or lower.  For instance, in my recent Go Heavy or Go Home essay, I discussed Pavel Tsatsouline’s 7 “Russian rules” of strength training.  And rule #2 is “you must limit your reps to 5.”  But to build muscle mass, you need (along with the low reps) a volume high enough to generate a hypertrophic response.  That’s where the (relatively) high sets come in.  To paraphrase Pavel again: “If you get a pump with heavy weights, you’ll get b...

The High-Set, Low-Rep Training Manifesto Part 4: How to Grow Massive and Powerful Bis and Tris      After a brief reprieve in order to write on some different subjects, I have finally returned to the 4th part of our series on gaining mass, strength, and power with high-set, low-rep training.  When it comes to building a lot of mass along with an impressive level of strength, I don’t think any other training can compete with this method of lifting, especially for the natural lifter/bodybuilder.      If you haven’t done so, then I would encourage reading the first 3 parts.  Here are the links: Part 1: Legs and Back Part 2: Chest and Lats Part 3: Shoulders      This series has been arranged in this manner because I believe that different lifts should be trained slightly differently; each part represents how those muscle groups should best be trained.  Arms are no exception.     ...