C.S. Sloan's Integral Strength

Here's an article that I wrote around 10 years ago for IronMan Magazine .  At one time, I had a link to the original article on IronMan's  website, but that link doesn't work anymore, so I removed the old post.  But, anyway, here's the article in its entirety: Dorian Yates performed some pretty "insane" workouts in his day. Mass Insanity Stuck in a rut?  Need something different from the run-of-the-mill training program you've been doing for the past several months?  Sometimes in order to keep the gains coming -- or to bust out of the rut you're stuck in -- you have to get a little crazy. Enter mass insanity .  On the following pages, I'm going to outline several training programs that I guarantee you haven't been doing lately. In fact, it could be that you've never attempted -- or even thought of attempting them.   I'm including four different plans. Variety is a crucial component of making continuous ga

Journal of Strength Wednesday, November 12, 2014      My current workout program is a bit haphazard.   But it’s also enjoyable and effective for my current goals.      It’s haphazard in the fact that I pretty much do whatever I feel like on whatever days I feel like training.   Of course, to be honest, that’s not entirely the case, but it’s close to it.   There is some structure—I always begin each workout with high-set singles of one exercise.   I rotate between a few different exercises.   Deadlifts, power cleans, power snatches, full snatches, clean and presses, or one-arm dumbbell presses are the typical exercises, although occasionally I will do flat bench presses or squats.   Also, I sometimes do two exercises for high-set singles instead of just one, and I always finish the workout with two or three additional exercises of whatever I feel as if I should do, for two or three sets each of whatever rep range I feel like doing.      There is structure, t

     In part one of this series, we discussed some of the basics for building a lot of strength and power using high-frequency training (HFT).  In summation, here are the main points from the previous post: ·          “Train as frequently as possible while being as fresh as possible.”  For most people, this means 5 days per week, sometimes 6.  Take off at least one day each week.  When you first begin, however, 4 days per week should suffice. ·          For the most part, use progressively heavier sets. ·          Train with 2 or, at the most, 3 exercises each day.  Pick a squatting movement, a pulling movement, and a pushing movement when using 3 exercises, or 2 combinations thereof when using 2. ·          The majority of reps should be done in the 2 to 5 range. ·          For most lifters, 5 to 7 progressively heavier sets are enough. ·          The more reps that are utilized, the less total sets should be used.  In other words, if you are doing progressively heavier s

     This week, it seems that I've received an inordinate number of e-mails.  Most of them have been related to questions regarding my latest article at Mike Mahler's website.  (If you haven't read that article—see the post a couple below this one—be sure to do so; and make sure that you check out Mike's site.  He's got a lot of good stuff there.)  I've been too busy to answer all of them—but I'll be sure to do so by the end of the weekend (hopefully).      Anyway, I received an e-mail earlier today asking me what the single greatest "approach" is for building muscle mass.  In other words, what kind of workout program seems to elicit the best gains in both building muscle mass and garnering strength gains.  I started to answer with one of the more popular lines from strength coaches (and one of the most redundant):  "The best workout program is the one you're not doing."      Then I decided that was a bit of a cop-out.      Truth is,

High-Set Singles for Massive Strength and Size Gains      Probably the most popular form of low-rep training among many "old-time" bodybuilders, high-set singles are highly effective at making a muscle neurally stronger.      I believe that one of the best ways to incorporate high-set singles is with a method made popular by the great Doug Hepburn.  It works something like this:   On your lift of the day, start off with a weight in which you absolutely know that you can get at least three singles.   ( Remember, it's better to start off too light than too heavy.)   Make sure you warm up sufficiently for the lift using very low reps.   After about a five minute rest after warm-ups, go directly into the singles.   Perform a single, rest five minutes, and then perform another single.   If you manage to get eight singles, then stop the lift and add two and a half to five pounds at your next workout and start all over again.      If your goal is simply to be stronger