C.S. Sloan's Integral Strength

       I first tried using high-set, low-rep training sometime in the early to mid ‘90s.  At the time, I was bodybuilding and not powerlifting, and had just started writing for some of the major bodybuilding magazines, but I still had plenty to learn.  Don’t get me wrong.  I had done some low-rep training, especially for a few sets at the end of a workout, but I had never done low rep training exclusively using really high sets.  At one point, however, I read an arm training article by Greg Zulak, where he mentioned that it was beneficial to do 15 to 20 sets of 2 to 3 reps on occasion.  Now, to be honest, I can’t remember the exact article—I tried to find it in my attic full of old magazines while this essay was churning around in my mind, but to no avail.  Anyway, after reading it, my workout partner Dusty and I decided to see how that kind of workout felt.  We had been training at the time with a lot of sets, but also a...

  An Eder-Inspired High-Set, Low-Rep Program      After writing my last essay on the great Marvin Eder, I thought more and more about his Olympic lifting program (which is featured in that essay).  Of all the programs that he did, and recommended to others, I think that program might be his most effective for lifters after a combination of raw power and muscle mass.  I also think for the average gym-goer, however, it would probably be a bit “too much.”  So with that in mind I created a sorta kinder, gentler version that will be more effective for the vast majority of readers.      I would encourage you to read my Eder article, but if you don’t, then just know this: Eder was fond of high-set, low-rep workouts, especially when training for Olympic lifting, but combined his lifting workouts with bodybuilding workouts to create—what we would probably now call—a “hybrid” system of training.  The program below uses thi...

  Part One of a "How to Get Strong On (fill-in-the-blank)" Series      Based on a whole slew—or, well, at least a handful—of emails that I’ve received in recent weeks, I thought it might be a good idea to do a series dealing with how to get strong on various lifts and exercises.  I don’t know how long or short this series will be.  It depends on how many exercises I end up covering, and if there’s interest from readers for additional tips about exercises I don’t cover at first.  So, hell, this thing could just be two articles or it could be five or six.  We’ll just wait and see.      Questions I receive regarding getting stronger on certain exercises come in, generally, two forms.  Some readers will ask about specific powerlifts or quick lifts; stuff such as how to get stronger on the bench press, the squat, the deadlift, the overhead press, the power clean, or some variation of those seem to be the most c...