C.S. Sloan's Integral Strength

How to Run a Systematized Training Plan Using the 3 to 5 Method      In my recent 3 to 5 Split Training article, I discussed some different split schedules using the 3 to 5 method.  The method is typically run using full-body workouts or, most commonly—such as how Pavel Tsatsouline generally suggested it—using a “full-body split”.  So, you might do squats, bench presses, and chins at one session and, at the 2nd, you might do deadlifts, military presses, and rows.      If you’re already familiar with this method of training, you can skip ahead to the next paragraph.  For anyone not familiar with it, the method works like this: You train 3 to 5 days per week.  You train with 3 to 5 lifts at each session.  You do 3 to 5 sets on each lift.  You do 3 to 5 reps on each set.  You rest 3 to 5 minutes between sets.  Simple as that.  It’s a great way to ensure that your workouts are “programmed” witho...

Just the Basics for Fast Muscle Gains      There are a number of reasons why modern trainees don’t get good results in the gym.  I write a lot about programming , workout ideas, and whatnot, and the fact that most lifters would be better off training with more frequency, using full-body workouts, and stop treating every single workout session as if it’s an all-out onslaught where they have to storm the muscle-building Bastille.  I suppose when it comes right down to it, however, the first culprit for lack of gains is just not doing the right movements in the first place.  Do your workouts consist of these movements (with free weights, I must add)? Vertical press (overhead work) Horizontal press Squat Upper body pull Lower body pull Loaded carry      If they do, you’re probably getting decent results even without proper programming.  If, on the other hand, the majority of your sessions consist of pumping up your chest...

     In Part 3 of my “Big and Strong” series of on-going articles that I’m writing at the moment, I mentioned how that series isn’t for the average gym-goer.  If you’re going to follow the high-set, low-rep (and really high volume) regimens that the series recommends, you really can’t do much else.  Hell, you probably can’t do anything else.  I’m taking a break from that series briefly so that I can focus on some essays and articles that tackle different workout programs and just different subjects in general. I have several articles and essays that I’m working on at the moment, and it made me realize something.  Since this blog has quite an array of different workout programs, many lifters might be unsure as to the one they should be doing.  So, I thought it might be good to look at training goals and the workout programs you should be following for your goals.  Because, if you have been reading that series and you decide to ac...