C.S. Sloan's Integral Strength

Some Detailed Training Plans for High-Set, Low-Rep Workout Programs      Two of my most popular recent articles are the ones on high-set, low-rep training variations.  If you’re interested, and haven’t read them, here are the links: Part One , Part Two .  After writing my recent article on specific training plans for using the 3 to 5 method, I thought it might be a good idea to write this article on detailed training plans for multiple sets of low reps.  If you’re interested in using high-set, low-rep workouts but aren’t exactly sure how you should program your sessions, then here’s your answer.      In this article, I will lay out exactly what to do in your workouts.  No thinking required.      I have long believed that the best workouts for building a combination of both muscle mass and serious strength is high-set, low-rep training.  It works because, to quote Pavel Tsatsouline, “if...

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...