C.S. Sloan's Integral Strength

Various Split Training Options With the 3 to 5 Method for Mass, Strength, and Power      When it comes to serious strength and power training, one of the best ways to train is with the sub-maximal effort method, also known as “grease the groove” training, or to be nerdy about it, synaptic facilitation .  One of the simplest, easiest, and not to mention result-producing means to go about this is with the 3 to 5 method.      The 3 to 5 method is generally used with full-body workouts.  When I’ve written about it in the past, that’s the way that I’ve suggested doing it.  Here's how the 3 to 5 method works: Using big, compound, free-weight movements, you train 3 to 5 days each week.  You use 3 to 5 lifts at each session.  For each lift, you train with 3 to 5 sets.  On each set, you do 3 to 5 reps.  To top it off, you rest 3 to 5 minutes between each set.      It’s a great way to eas...

Double Split Training for Quick Hypertrophy Gains      If there is one form of training that is more controversial than any other, it just might be the idea of “double-split” training, where you do two workouts in a single training day.  Popular among pro bodybuilders from the ‘70s up through the ‘90s, it was usually viewed as a form of training that could only be performed by the genetically few “easy gainers.”  It was used by Arnold, and many others, in the ‘70s, and was the favorite training system of many European bodybuilders in the ‘90s.  Arnold utilized it to work different muscle groups at the morning and evening sessions.  Bodybuilders like Francis Benfatto, who possessed one of the most aesthetically pleasing physiques of all time in the ‘90s, used it to train the same muscles at both the A.M. and P.M. sessions—the common way that it is still used among East European bodybuilders.      It’s also oft-used by...