C.S. Sloan's Integral Strength

  A Modified Westside Program for Natural and Raw Powerlifters      Recently, my youngest son Garret wanted to start back powerlifting.  He had spent the last year or so doing more “bodybuilding” type training, so I came up with a program that was essentially a “hybrid” Westside method in order to improve his speed and his low-rep strength, both of which can be “compromised” from doing standard hypertrophy workouts for a lengthy period.  After coming up with the program’s outline, and discussing it with him, I decided that it would probably make a good article.  Hence, the article you’re now reading.      This program combines the speed day or dynamic effort method, most commonly associated with Westside, with a more standard strength method found (typically) in Russian and other east European programs.  I will explain the training days first, then give you an outline of the program.  After that, I will give some pointers such as how to design your workout split, when to change exerci

  Variations on the 3-to-5 Method for Powerlifters      The 3-to-5 method of training is one of the most effective, and simplest, programs in all of strength training.  Almost all casual lifters that I meet or talk to—even if it’s just email correspondence—would be better if they changed from what they are currently doing to the 3-to-5 method.  Why?  Because it’s so easy to figure out, and then apply it, that it prevents the lifter from doing whatever other (typical) B.S. he or she is likely to do at the gym.      If you are unfamiliar with it, then here are the basics: Train 3 to 5 days each week. Utilize 3 to 5 exercises at each workout. Utilize 3 to 5 sets on each exercise. Keep your reps between 3 to 5 on each exercise. Lastly, rest between 3 to 5 minutes between each set.      Of course, you want to pick large, compound movements.  Additionally, you should make sure that each workout is as much a “full-body” session as possible.  To give you an idea of what an average training wee