C.S. Sloan's Integral Strength

The Most Impactful Changes You Can Make to Your Training for More Size and/or Strength      I received a question from a reader yesterday, and, after responding to it, thought it would be good to share here, and, essentially, use my response for this essay.  So, the question from “Alan S.” goes something like this (edited slightly by yours truly): “I was wondering what the biggest ‘game changers’ are that you have used over the years?  By this, I mean what things have you added to your training that made the most improvements to your physique and your strength?  Or what things have you added to the programs of lifters you have trained that made the most difference in their size and strength?”  (Emphasis added is mine.)      At first, I thought about just rattling off to Alan what I call the “Big 4,” but I figured he had read enough of my programs and/or articles—his question was even more in-depth, but I removed anything regarding his personal history—so I decided giving him that par

       In hundreds of articles and essays—both here on the blog and in various magazines and internet sites—I essentially repeat the same stuff.  Take what I call “The Big 4” for instance.  I’ve written about it ad nauseam, so much that you’ll find it repeated over and over on this site.  So why am I writing about it again , in what you’re now staring at on your computer screen, tablet, or phone?  The other day I received an email from a reader who wanted to know how to incorporate all of the elements of the Big 4 into his training split.  And my answer is essentially what precipitated this essay.      Before we go any further, assuming you don’t know about the Big 4, here goes:  No matter what your goals are—whether you just want to look good naked, enter a strongman competition, gain as much muscle as humanly possible, or step on a bodybuilding stage; male or female—you must do the following 4 things each and every single week : Squat something heavy. Pick heavy stuff off the floor.