C.S. Sloan's Integral Strength

Develop Mass and Power with This Unique Wave Loading Method      In my recent article “ Skill Training as Size Building ,” I introduced the concept (on the blog, at least) of the “90% rule.”  I believe it’s one of the most effective ways to make consistent gains in the gym, whether you’re after strength, strength with a size side-effect, or hypertrophy alone.  Basically, the method involves doing the majority of your sets in a workout with 90% of a certain rep range.  This doesn’t mean 90%, necessarily, of your 1-rep max, though it most certainly would if you were to do multiple sets of singles—as we will be doing in this program.      In our previous article, the workout programs I suggested utilized 90% of one’s 5-rep max and 90% of a 10-rep maximum using “cluster sets.”  If you want to know more about what those programs look like, then, please, read that article.  Also, it wouldn’t hurt, if you haven’t done s...

AKA: The 90% Rule for Mass and Power Some Thoughts and Programs on “Skill Training” as a Method for Gaining Size and Strength      In my recent essay “Heavy and High,” I suggested that the key to gaining mass for the natural bodybuilder lies in the ability to do programs that utilize both heavy weights and a high workload.  When a lot of modern bodybuilders think about training for hypertrophy, they largely think along the lines of training hard and then coupling this with plenty of rest and recovery.  Almost every program you encounter—whether you read about them, watch a YouTube video discussing it, or have a casual conversation about them with a fellow gym-goer—revolves around the balance of “intensity” with rest days after workouts.  The harder, or more , you train then the more you should rest.  I’m not denying here that workouts do, and should , involve those considerations, but I prefer lifters to think in terms of workload and work ...