C.S. Sloan's Integral Strength

  Some Thoughts on How and When to Follow Specialization Programs Whether You’re Trying to Improve the Size of a Bodypart or Increase the Strength on a Specific Lift      This morning, I sat down with the intention of cranking out an article I had in mind for strength-specialization on a certain lift.  But, as I was working on it, I started to think that perhaps I should just write a “general” essay regarding my thoughts on when and how to go about setting up a specialization program.  The result is what you’re now staring at—I’ll save the other article I had in mind for another day.  (Hopefully, at least.  I forget more articles, unfortunately, than I actually write.)      First things first, for the most part you shouldn’t follow specialization programs the majority of the training year.  Specialization programs are needed when one of your lifts is falling behind the others—or if you’ve never really focus...

       I had an email from a reader this morning who asked a question I don’t usually get, although I’m sorta surprised I don’t get it.  Odd as it might be, come to think of it, I don’t remember a time that I’ve ever received this question.  The question was: “Should I specialize on a lift or a bodypart sometimes or should I just follow a basic, overall mass-building program?”  Although the reader was solely interested in hypertrophy, the same question could be asked by strength athletes.      My answer was, “well, it depends.”  But, on the whole, yes, you should specialize.  And then you shouldn’t.      If you’re new to training, or if you haven’t built any appreciable strength or muscle mass (depending on your goals) then, no, you shouldn’t specialize.  Specialization should occur when you have a weak point, whether it’s a “cosmetic” weak point for a bodybuilder or a strengt...

Make Fantastic Gains by Using the 3 to 5 Method to Specialize on the Bodypart of your Choosing! Here I am finishing off an old-school garage gym workout with some good ol' farmers walks. For those of you unfamiliar with the "3 to 5 Method" of training that I have touted more than a few times on Integral Strength, the gist of it is this: Train 3 to 5 days per week Utilize 3 to 5 exercises at each workout Perform 3 to 5 sets of each exercise Perform 3 to 5 reps on each set The 3 to 5 method of training is typically used along with a full-body workout.  As anyone who has done a fair amount of reading on this blog probably could have guessed, I would recommend using the "Big 4" while employing 3 to 5 training: Squat something heavy every week Press something heavy overhead every week Pull something heavy off the ground every week Drag or carry something heavy for either time or distance every week It all adds up to a week of workouts that might look something such a...