C.S. Sloan's Integral Strength

  Gain Size and Strength Using a Modified Russian Powerlifting Program Question: After reading some of your articles, I’m interested in using a “Russian style” powerlifting program—high volume with sub-maximal effort training—for increasing my powerlifts but also gaining muscle mass.  You wrote that the “problem” with Sheiko training was that you had to stop because you were gaining too much muscle without trying to.  That’s a “problem” I would like to have.  But my question is this: Because of work and other obligations, I have trouble making it to the gym more than 3 days a week.  Can I make significant progress in both size and strength by training just 3 days weekly?  I noticed that there is a 3-day Sheiko program, for example, and I wondered if you would recommend it or if you have another 3-day program that you think would be good instead?       I received the above question a few days ago from a reader.  After sending h...

An “Easy” High-Frequency Training Program for Plenty of Size and Strength + Some Other Tips and Workouts for Transforming Your Physique      I began training in martial arts more than 40 years ago, when I was around 10 years old.  By the time I was a teenager, it was my life.  (In many ways, it still is.)  I was at the dojo just about every day of the week but I also trained at my home every day.  However, when I was around 16 or 17—I’m not really sure of the exact age; I just remember that I could drive by that point—I only started going to the dojo about once per week.  Sometimes just once every two weeks.  I’m pretty sure that a lot of my fellow karatekas—especially those who had known me for many years—thought I had become lazy or that something was “wrong” with me or that I no longer took my martial training very seriously or even cared about it anymore, for that matter.  But I had a reason for it, though I didn’t really c...