You'll want to read this!

[vikingvip]

Ronnie is one of the best guys we got on here. Solid post man, I like what I see.

very good shape

[Ronnie Rowland]

When you say on the reload use more Anabolics, Protien and Training if this is the method your advising for greater gains etc is there a limit to how much Anabolics you should take every time you stop start this method if your advising to use more There must be some sort of limit to how much your body can take. It varies because some have more muscle receptors than others but usually anything over 2 grams a test is a waste IMO. As far as other anabolics are concerned it also varies but I would say anything over around 100 mgs of d-bol daily is waste and more than around 1 gram of tren per week is a waste. Also Do you need to up your Anabolics intake on the next cycle to gain more, What i mean is if you where to train without the use of Anabolics and go natural you lift more weight as your muscles and strength grow, So what im getting to is.. If you can gain muscle and strength naturaly why would you need to keep adding more anabolics. If i take what i had taken on my first cycle would my body not continue to grow as i build up strength and the aid of the Anabolics/Supplements etc like you would if you trained without the aid of Anabolics? Yes up to a point but then you will reach a point of diminishing returns when using the same dosage of steroids when it comes to size/strength gains. After a while you must take more to get bigger because your body eventually adapts to the dosages being used. Then when you plateau by reloading and deloading with higher dosages you'll need to come off and go on HRT dosages for about 6 weeks then come back and try to make more gains. Genetics play a huge role in how your body uptakes anabolics. Those born with the most muscle fibers have more receptor sites-hence they are able to gain more benefit by taking steroids. Ronnie Coleman and Jay Cutler are prime examples. 99% of the population could follow their exact same diet, workout program, and anabolic usage and still never even come close to looking like them. They have veins that look like a garden hose in some areas of their body. That's something your born with as well! P.s Im still learning so be easy on me lol.

above

[Ronnie Rowland]

Ron, I am 36 years old and have low Test, been on Test Cyp of 100mg/wk for a few months now and have made significant gains, feeling good too. I was recommended by a pro BB to do a blast and cruise. I began my first blast of Test Cyp this week which I will run for 6 weeks and then deload another 6 weeks but you state only 2 weeks. However, during the deload 6 weeks I will cruise at 100mg, will that still cause a downgrade in my receptors? yes it will give your receptors a break but you will lose some size doing it that way and produce more of a yo-yo effect with your system as a whole by taking off so much time and shocking your system with (time off/equals time on) is never a good thing IMO. Pro bodybuilders do not cycle this way!
Also Ronnie, get well soon and God Bless You Brother!

above

[Ronnie Rowland]

Wow...
That's awesome, ron..

You recommend taking 1tab of letro daily for the last 2 weeks of show, How do you solve estrogen rebound after cessation of letro usage?
Some say to incorporate test for 2 weeks post show to avoid estrogen rebound, while some say to taper down the letro dosage and use nolva 20mg for 3-4 weeks after stopping the letro. Which one is right? Neither IMO! Get back on test at HRT dosage and since you are not using large dosages of aromatizing steroids after a show there is no estrogen being converted over to cause an issue.

Regarding Trenbolone , is it true that trenbolone is harsh on liver & kidney? not on the liver but it can put a strain on the kidneys as can any steroid that thickens the blood because rising hemocit levels can cause high blood pressure-hence placing some strain on the kidneys.
Many people get dark urine & renal panel elevated while on trenbolone.
They over and over accuse trenbolone for getting kidney failure.
What's your opinion on this, ron? I don't buy into it but I have seen a few have prostrate issue using high dosages of tren long term.

above

[Ronnie Rowland]

Im only 28 ron ! when i was using tren i was using test aswel of coarse and libido was fine and done a good pct afterwards. my libido since i came off is hard to tell because my gf hadnt long left in her pregnancy around the same time and is only getn her body back to working order herself now , so that on top of taking care of a new born and another child , no job and money worrys ,arguments, etc ... things have been stressfull with a while. but as i said wots annoying me is just the sweating all the time still, its a joke, a pair of socks if too much heat for me and i sweat threw onto my shoes and same if i out on jumper or jacket , very annoying. its not as bad as before i got cpap and stoped tren but at this stage it shud be well gone , esp with losing a ton water weight which i think was the main reason i got sleep apnea because i now know upping my test dosages all the time without using masteron or hgh or anti e was making me look like shit and causing all the water retention, dont think id have got sleep apnea at all only for this, next time gonna get lean ,stay lean and grow lean.

Excessive sweating can be a warning sign of anxiety issues, thyroid problems and even diabetes. Please go see a doctor so you can be evaluated by a specialist.

[Ronnie Rowland]

was curious if you had any suggestions for someone who's very gyno prone...i'm just coming off a test/deca cycle and will never do that one again ha ha. i know you your not a fan of anit-e's so is there one out there thats effective for gyno prone people that relativly safe? i was using stane at 12.5mgs ed and was still getting gyno so i ran letro at .5mgs ed with prami 2.5mg ed and that kept the gyno at bay. also i was thinking 400mgs test cyp and 400mgs eq for 8 weeks then 2 weeks 250mgs test cyp then 800mgs test cyp with 100mgs of masteron eod for eight weeks...I would try nolvadex

above

[Ronnie Rowland]

Ronnie, currently on my first course- 750mg test e 10 weeks, 40mg dbol 4 weeks. Currently been on 5 weeks. Have no sides atall: no acne, minimal testicular atrophy, not much change in mood, although the dbol suppressed my appetite a fair bit. Is this normal? D-bol can cause several things such as a loss in libido, appetite and energy. Does this mean this is a perfect dose, or not enough? It means you are getting along well with that particular drug combo and should use it as a staple for building size but nothing more or nothing less. It's legit stuff, I can tell by the huge strength increases and increased size/vasculairty, just kind of 'expected' all the stuff you see online happen to me. Everyone reacts differently. For example, some get gyno and some do not!

I'm planning on doing a cruise for 4-5 weeks when this course is over, with maybe 200mg test e/c a week, and will be doing another 'blast' after that. I was thinking about adding in another compound, and maybe ditching dbol because of the above reason. I can get hold of Tren A/Deca /Equipose/NPP, thinking of either test e/eq, test p/npp, or test p/tren a. Which of these would u suggest, and at what dose? Test at 1 gram and tren at 400 mgs weekly should suffice. Thanks in advance.

above

[Ronnie Rowland]

thanks for the reply ronnie, 18 months is a long time will you able to go heavy on other bodyparts? actually, i can go heavy in two more weeks but will wait another 2 weeks to do so and wil take even more time with legs. It's the nerves, not the fusion and muscles that take up to 18 montns to regenerate. obut the benefits of having the op done outweigh the negatives and hopefully you recover quicker. i'm bouncing back fast!yeah slin and gh comlpement each other well, in your view would the combo of the two and aas at moderate doses work better than slin and aas at higher doses? yes because legit pharm grade gh like marcus300 speaks of will helps keep body fat levels down while bulking and causes hyperplasia.i.e 2g test, 10ius slin/gh x3 week or 2g test 600mg tren and 20ius slin x3 week
i know must be difficult to give an answer (probably abit of a silly question as it would be hard to tell!)as both are good options but i think test/gh/slin might be more beneficial in the short and long term but im not sure, both would work out roughly the same money wise i think. Would be nice not get tren sweats for a change! you need to run slin and gh daily and for maximum results an oral steroid like d-bol should be added to the test.

above

[Ronnie Rowland]

Ive just recieved 8 weeks worth of propionate yesterday so ill have to go with it now Ron, ill switch to enenthate on my 2nd reload if the sides are too much or the pains too much, ive got 25 gauge needles so maybe ill be ok? I think you'll make it through it but its the post injection size soreness more so than the size of the needle that gets hard to deal with overtime. Ill take your advice on the dianabol and use it on my second reload and leave the deca till my 3rd reload, would the deca and test be ideal for 3rd reload?? like i said im looking to get ripped and lose any water at that stage, could i throw in an oral like winny or something? what would you recommend? I would use only 4-500 mgs of test weekly, 150 mgs of deca weekly for joint pain and 50 mgs of winstrol in tablet form daily for getting hard. You can go higher on the test if you must use anti-es for gyno issues.
Ill steer clear of the tren for sure sounds nasty for asthma sufferers. I am scared that later on down the road researchers will find out it causes COPD for some because of the bronchial tube irritation caused by ten much like that caused from smoking cigarettes. I know I am probably the first to say this but it's a concern of mine I hope is not true!!! Funny you should ask because i dont want kids actually, but i do want a sex life still so i think i will run the hcg for my 2 week deloads as you advised and see how that goes, does it cause any excess water retention or any other side effects? It can increase your chances of gyno if you are prone. Some run 500 weekly throughout the entire cycle to increase the volume of their ejaculations. Will it hinder my gains at all? no! Cause if so i might just leave it out until my second deload at 18 weeks in?
Cheers Ron

above

[Ronnie Rowland]

Hi Ron,

Stats: 32 y/o 112kg 16% bf. I'm currently on week 15 of my cycle consisting of:

Week:
1-8; prop 500mg pw
1-8: tren e 400mg pw
8-10: prop 250mg pw
10-17; prop 750mg pw
10-15; tren e 600mg pw


I will be starting my pct in two weeks time:

100mg Triptorelin (one day after last test shot)I am well aware that a few italian endocrinologists claimed to have restored the natural testosterone production of a bodybuilder whose sex hormone production had shut down after over 10 years of steroid usage with only a single dose but I havent know of anyone to try it. Please provide us with an update!
Nolva 40/40/20/20/10
Clom 50/50/25
Tribulus



If my blood work comes in clear i will start saving up for my next cycle. I really did not like the dramatic side effects of that high of a dose of Test Prop (excessive bloat, excessive crazy hair growth etc..) BTW i have taken Testosterone a few times before but not at that high dose. I'm planning in two to three months time to start my next cycle, i want it to be relatively short (i want to do another reload and deload in the future)


Proposed Cycle
week:
1-11: Test Cyp 225mg pw
1-10: Deca 500mg pw
1-10: Tren E 100mg pw (had some Tren E left over from last cycle)

Pct:
Wk 11:100mg Triptorelin
Wk: 10-11: 2x shots of HCG 2500iu
Wk 13-17: Nolva 40/40/20/20
Wk 13-17: Clom 50/50/25
Wk 13-17 Tribulus.

I'm looking for more of a hardened, lean look and not to gain much muscle + bloat. What do you think about this cycle? Will 300-400mg of B6 Every Day to combat the prolactin build up (from tren and deca)? Not really. You need prami and caber and i do not like your cycle! Try 250 mgs of test-e and 5-600 mgs of tren-e weekly Will this amount of test (250mg - trt dose) be enough? Will i gain much bloat from this cycle (ps: i might slow down on the carbs this time around)? A lot of people say deca and tren together is not a good combo, but their reasoning is because 'vets say so' (no disrespect intended). They say so only because it can destroy your sex drive. I was thinking of just upping the tren dose and forget about the deca but i have not used deca before and i have heard good things about it. BTW i prefer to not use an AI throughout. I also have got [ GHRP-2/CJC 1295 (not dac)/ IGF-1 ] given to me, where can they fit in this cycle? Should i reload/reload for this 11 week cycle?? Stick everything in 8 week reloads!

My current workout is:
Mon: Back/ rear delts.
Tues: Chest/ abs -20 mins cardio
Wed: Legs (ham/quads/calves)/ Traps
Thurs: Shoulders/ Rear Delts no need in working rear delts twice a week.
Fri: Bis/Tris
Sat: - 40 mins cardio
Sun: Rest



Thank You for your help RR and sorry about all the questions!!!

above

[Ronnie Rowland]

I know this might be a dumb question but I read that the more you dose the more likely it is that an undesirable side effect will happen, so side effects are not automatic with use of steroids ? Like acne, gyno, rage ect. ect. roid rage is a myth but about 7 out of 100 people do become much more aggresive, especially with the androgenic steroids like tren and anadrol. Some get acne with only 100 mgs of tren weekly and some wont get it taking as high as 2 grams of tren per week.

above

[Ronnie Rowland]

ronnie, here are a few questions regarding my above cycle...

Should i do a third reload phase? Or is that too long? if you are competing or dont want kids then keep going with the 3rd reload.
Are my dosages ok for hcg as pct?increase hcg to 1500 eod for 2 weeks
i have decided to replace deca with eq at 400/wk...good idea? no..eq is too weak imo.. Test/drol and test/d-bol is plenty strong at this point. Adding some tren or deca would be your next option

thank you, you have been extremely helpful, i understand your busy and recovering. When you get around to my questions i will greatly appreciate it!

above

[djdizzy]

Ron, just wanted to post the results I've had using your slingshot training method. testing done by a body fat dunk tank

When I started:

8/6/2011
Weight: 206.25
Lean Lbs. 176.8
Fat Lbs 29.5
Body Fat % 14.3

now 3 reloads later:
3/3/2012
Weight: 226.25
Lean Lbs. 198.55
Fat Lbs 27.75
Body Fat % 12.2

I put on 20 lean pounds while keeping my fat in check. My next reload I will start a cut to hopefully get down to 8% BF for summer while maintaning my gains.

Thanks again! This system works!

[Ronnie Rowland]

Ronnie .

What do you think about this post from Swifto recently made in regards to AI use?

http://forums.steroid.com/showthread...n-cycle-Swifto


I know your against the use of an AI if you are not gyno prone since one can lose sex drive, hurt joints etc if it gets to low.

But what if for example you have bloodwork done on cycle and your estrogen is 250 with a range of 20-50. Now you get on a small dose of Aromasin or 12.5mg a day and it goes to 70.

The 70 is still higher then normal and would not cause any sexual issues nor would it joint issues but its much better then being 4x the high normal.

Thats kinda my story with bloodwork so i use that for an example.

First off all I want to say that Swifto is a highly intelligent guy and a friend of mine. Secondly, I am not against the use of anti-es per se but I am of the opinion there is a lot of abuse going on regarding these drugs. Most stemming from newbies out of fear they are going to grow man boobs or veterans who are now set in their ways . I think it's a mistake to take another drug to try and counteract the side effects of another drug unless it's absolute neccessary. The more drugs you take the more side effects you are going to have, the more money you are going to spend and you increase the risk of having health issues later on down the road, particular a drug that is designed to fight cancer. Anti-es were designed for women with breast cancer not for bodybuilders whose estrogen levels rise while on a cycle and some of these cheap liquid anti-es being sold are bogus. Yes, anti-es helps prevent gyno to those who are prone and some people need this very potent drug. However, I do not believe it's an increase in estrogen that causes health problems when taking aromatizing steroids but rather an imbalance between the two hormones testosterone and estrogen. When test levels rise so does estrogen levels and that's okay in my book. It's when estrogen levels get so high they become out of balance with testosterone levels that can bring about issues for some.

There are people that do better using lesser amounts of aromatizing steroids and higher amounts of non-aromatizing steroids. For example, 500 mgs of test may be all they can handle to prevent estrogen levels from becoming out of control and causing gyno without using anti-es. In these particular cases, I would recommend not going over 500 mgs of test to prevent taking a potentially harmful drug (anti-estrogens) unless you were a top level competitor. Too much estogen in relation to test levels is not good for ones health but neither is taking anti-es at any dose so basically some are in a no win situation in term of side effects from either having too high of estrogen or having to take anti-es!!!

I don't think anyone, including myself has the final say on this controversial topic but I can tell you from experience that I have never had gyno and that even smaller dosages of anti-es make me feel depressed, give me headaches, decreases my libido, make me feel lethargic, cause irritability, increase my joint pain to the point I can barely train some days and trust worthy pharm grade anti-es cost a fortune! So, I think it's a personal decision everyone must make on their own.

[lynxeffect1]

Excessive sweating can be a warning sign of anxiety issues, thyroid problems and even diabetes. Please go see a doctor so you can be evaluated by a specialist.

forgot to mention im also on accutane , into my 2nd month of 90mg a day, before that it was 40mg for 2months, then must go back again to the derm, was checking it out earlier and it seems many people sweat a lot on accutane so im hoping this is why, what u wreckon ron? i have booked a doctors appointment for next week aswel of coarse

[FONZY007]

Ron, just wanted to post the results I've had using your slingshot training method. testing done by a body fat dunk tank

When I started:

8/6/2011
Weight: 206.25
Lean Lbs. 176.8
Fat Lbs 29.5
Body Fat % 14.3

now 3 reloads later:
3/3/2012
Weight: 226.25
Lean Lbs. 198.55
Fat Lbs 27.75
Body Fat % 12.2

I put on 20 lean pounds while keeping my fat in check. My next reload I will start a cut to hopefully get down to 8% BF for summer while maintaning my gains.

Thanks again! This system works!

Good job bro, what are you using? 8 weeks on 2 weeks off?

[djdizzy]

Good job bro, what are you using? 8 weeks on 2 weeks off?

Ya, 8 week reloads, 2 week deloads

1st reload 500mg test, 400mg Deca , 50mg Proviron
2nd reload 750 test, 500 Deca, 50mg Proviron
3rd reload 1g test, 600 Deca, 50mg Proviron

all deloads were 250mg test and 50mg Proviron

Start 4th reload next week doing a cut with
500mg test, 200mg Tren , 150mg Deca, 50mg Winny, 50 mg Proviron

Will do another body fat test come summer time and post the results again. Loving the slingshot training!

[adamjames]

above

Thanks for your advice Ron, right then after some more research i have decided to do 20 weeks using your slingshot method followed by 4 weeks full pct, i wont be doing 30 weeks as i said before seen as im new to cycling and theres a slight chance i will change my mind about wanting kids in the future : )
My cycle is looking like this so far:
week 1-8 -Test prop 420 mg a week
week 9-10 - Test prop - 200 mg a week, hcg
week 11-18 - Test prop - 500 mg a week
week 11- 15 - Dianabol 20 mg a day
week 19 - 20 - Test prop - 250 mg a week, hcg
week 20- 24 - 4 weeks pct - nolva, clomid, hcg

I have arimidex , obviously a hot topic with many different opinions on if i should use it throughout the entire course or not, i know where you stand on running anti es but if i did end up running it i would .5 EOD suffice?
Also, for my second reload i want to cut down fat and water and harden up thats why im only running the dbol for the first 4 weeks? Then i would like to add in winny or masteron towards the end of the second reload, what one of the 2 would you reccomend and at what dose? Ive heard great things about masteron and people say i wont need an anti e if i use masteron?

Love

[FONZY007]

Ya, 8 week reloads, 2 week deloads

1st reload 500mg test, 400mg Deca , 50mg Proviron
2nd reload 750 test, 500 Deca, 50mg Proviron
3rd reload 1g test, 600 Deca, 50mg Proviron

all deloads were 250mg test and 50mg Proviron

Start 4th reload next week doing a cut with
500mg test, 200mg Tren , 150mg Deca, 50mg Winny, 50 mg Proviron

Will do another body fat test come summer time and post the results again. Loving the slingshot training!

Are you having any acne or sides? Going that high, I was thinking of doing the same with test and a low dose of deca for the joints

But I was going to do 400 test ew 8 weeks than deload for 2 weeks, do you need to run test at a low dose or stop all together
Than jump to 600 test ew with some masteron and be done lol

[darkcrayz]

Hey Ronnie.

I hope the rehab is going good for your back.

I really like taking Havoc/Hdrol. I feel when I run those my shoulders and arms put some size on. I find when I run test/tren I put some size on, its slower and i get stronger. When I run Havoc/Hdrol the size comes quicker and less strength. More anabolic vs androgenic ?

Do you have a recommendation for an injectable steroid that will give me more size gains over strength?

Thanks for all your help.

[VASCULAR VINCE]

good to hear your recovery is going as well as mine did ronnie... post lumbar fusion....dr david mccords surgical ability....n ..your rehab advice is the bomb!! you guys are awesome brother!!!

ronnie...how can the upper chest be worked with pullovers???

[djdizzy]

Are you having any acne or sides? Going that high, I was thinking of doing the same with test and a low dose of deca for the joints

But I was going to do 400 test ew 8 weeks than deload for 2 weeks, do you need to run test at a low dose or stop all together
Than jump to 600 test ew with some masteron and be done lol

No problems with acne other than when first starting up the cycle, which is normal for me, and then I added some HCG into the 3rd reload and broke out for a little bit from that. Thankfully I have no problems running test or deca at those doses.

During deloads test is run lower, usually at 250mg per week. Post up your cycle for Ronnie to take a look at and he'll point you in the right direction. With his guidance and the slingshot system I am very happy with the progress I've made so far!

[kelevra]

Glad to see ya back Ron

[layerofblock]

Hi Ronnie,
I would like to start out by saying that the knowledge you possess and share with with others is very refreshing. I have been lifting since I seen my first Steve Reeves movie at 10 years old. I am now a Grandfather and have been lifting with my grandson since he was in 7th grade. He is now in 10th grade and just turned 16. He loves to lift and play football. I have him on a STS 4 day split. He wants to keep his Bench, Squat and Deadlift progressing due to him being tested in these lifts for football, plus he just likes to lift heavy. He also wants to bodybuild. This makes it a little tricky but this is what I've been doing. Mondays - Chest 6 sets, Back 6 sets, Delts 4/6 sets, Triceps 4/6 sets, Biceps 4/6 sets.
Bench press would be heavy - 4x5 reps working down to 3x2 reps in an 8 week period.

Fridays - would be the same as Mondays except that for benches it would be 1x10/15.
Then 5 sets of other assistence lifts like Inclines and flyes.

Wednesday - wk 1 - Deadlifts 3x5 Saturday - wk 1 - Squats 4x6
2 - Deadlifts 3x5 2 - " 4x5
3 - Deadlifts 3x3 3- " 4x4
4 - Squats 3x10 4 - " 3x3
5 - Deadlifts 3x3 5 - No Squats
6 - Deadlifts 3x2 6 - Squats 3x3
7 - Squats 3x10 7 - " 3x2
8 - Deadlifts 3x2 8 - " 3x2

Now Wednesdays after Deadlifts he likes to still do Squats in the 8/10 rep range for a couple of sets. I try to keep him from doing no more than 6 sets total for legs after Deadlifts. Week 4 and 7 could change depending on how his Deadlifts look but basically thats it. Saturdays are mostly for Squating heavy. There again taking a break for one week and just doing leg presses and lunges no more than 6 sets total. My question here is if you think this is to much or not enough? Do you have any ideas that could help? He is the type of kid that likes to keep pushing and sometimes I have to slow him down always thinking of injurys. He weighs 195, Benches 300, Squats 425 and Deadlifts 525. We are presently on a deload.

PS - I don't like box squats for his age. What is your opinion. The football team sure likes them. I just don't think they much better than regular Squats and the chance for injury I think is greater.
Also I would like to throw Power Cleans in there somewere, I just don't know where to put them. What do you think?

Thank you.

[layerofblock]

Sorry - but Saturdays routine failed to post. Here it is.
wk 1 - Squats 4x6
2 - Squats 4x5
3 - Squats 4x4
4 - Squats 3x3
5 - No Squats
6 - Squats 3x3
7 - Squats 3x2
8 - Squats 3x2

[Ronnie Rowland]

I[B] have a lot going on right now so please hang in there and I'll get to your questions this weekend end. It seems there are not enough hours in the day![/B]

[The Titan99]

No worry's Ron, take it easy. Me and everyone else will wait as long as it takes I think...

[slimshady01]

Ron,
first off hope you are doing better.

This question is for my wife. We finally had our last child on 1/1/12! Now my wife is back in the gym and ready to lose her pregnant weight.

She is starting phentermine from the doc to help kick start some weight loss since it worked on her before. she comes to the gym with me 5 days a week and trains hard.

When she gets lower I was pondering putting her on a small t3 and clen or just adding t3 to her phentermine.

WHat dosages would i put her on. Would i follow the normal t3 protocol or just put her on 37.5mcg throughout her cut to keep thyroid at normal lvls? should she be on 5mg of var to keep muscle wasting and if so how long can women cycle this for?

Any other help will be appreciated.

[Ronnie Rowland]

Ron,
first off hope you are doing better.

This question is for my wife. We finally had our last child on 1/1/12! Now my wife is back in the gym and ready to lose her pregnant weight.

She is starting phentermine from the doc to help kick start some weight loss since it worked on her before. she comes to the gym with me 5 days a week and trains hard.

When she gets lower I was pondering putting her on a small t3 and clen or just adding t3 to her phentermine.

WHat dosages would i put her on. Would i follow the normal t3 protocol or just put her on 37.5mcg throughout her cut to keep thyroid at normal lvls? should she be on 5mg of var to keep muscle wasting and if so how long can women cycle this for?

Any other help will be appreciated. Being a female she can take 50mcg of t-3 for 12 weeks then taper off. I would have her use 10 mgs of anavar daily then drop back to 5mgs for maintenance once she hits her goals. Honestly, women can cycle 5 mgs of var year round and never go off. However, she should go off 4 weeks before a gyno appt due to blood work.

above

[Ronnie Rowland]

Hi Ronnie,
I would like to start out by saying that the knowledge you possess and share with with others is very refreshing. I have been lifting since I seen my first Steve Reeves movie at 10 years old. I am now a Grandfather and have been lifting with my grandson since he was in 7th grade. He is now in 10th grade and just turned 16. He loves to lift and play football. I have him on a STS 4 day split. He wants to keep his Bench, Squat and Deadlift progressing due to him being tested in these lifts for football, plus he just likes to lift heavy. He also wants to bodybuild. This makes it a little tricky but this is what I've been doing. Mondays - Chest 6 sets, Back 6 sets, Delts 4/6 sets, Triceps 4/6 sets, Biceps 4/6 sets.
Bench press would be heavy - 4x5 reps working down to 3x2 reps in an 8 week period.

Fridays - would be the same as Mondays except that for benches it would be 1x10/15.
Then 5 sets of other assistence lifts like Inclines and flyes.

Wednesday - wk 1 - Deadlifts 3x5 Saturday - wk 1 - Squats 4x6
2 - Deadlifts 3x5 2 - " 4x5
3 - Deadlifts 3x3 3- " 4x4
4 - Squats 3x10 4 - " 3x3
5 - Deadlifts 3x3 5 - No Squats
6 - Deadlifts 3x2 6 - Squats 3x3
7 - Squats 3x10 7 - " 3x2
8 - Deadlifts 3x2 8 - " 3x2

Now Wednesdays after Deadlifts he likes to still do Squats in the 8/10 rep range for a couple of sets. I try to keep him from doing no more than 6 sets total for legs after Deadlifts. Week 4 and 7 could change depending on how his Deadlifts look but basically thats it. Saturdays are mostly for Squating heavy. There again taking a break for one week and just doing leg presses and lunges no more than 6 sets total. My question here is if you think this is to much or not enough? Do you have any ideas that could help? He is the type of kid that likes to keep pushing and sometimes I have to slow him down always thinking of injurys. He weighs 195, Benches 300, Squats 425 and Deadlifts 525. We are presently on a deload.

PS - I don't like box squats for his age. What is your opinion. The football team sure likes them. I just don't think they much better than regular Squats and the chance for injury I think is greater.
Also I would like to throw Power Cleans in there somewere, I just don't know where to put them. What do you think?

Thank you.
I would have him do a modified version of the 531 program by changing it to an 853 program. Also ancillary exercises are like biceps, triceps, lateral raises, cable flyes,leg curls,. Set it up and I'll critique it for you! Keep those reps 8-15 at all times with ancillaries or he will have a good chance of developing tendon issues later on down the road and he won't make as much muscle gains.

The 531 program would be a bit too hard on his joints at age 16 but if we increase those reps will help keep him from becoming injured, increase both muscle size and strength for football.


8/5/3 Powerlifting System


Below is how I would change Jim Wendler’s 5/3/1 lifting program.

Workouts. There are 4 primary workouts 8/5/3 program:
◦Workout A. Squat, and assistance work
◦Workout B. Bench Press, and assistance work
◦Workout C. Deadlift, and assistance work
◦Workout D. Overhead press, and assistance work

Routine. You lift three times per week, using the following pattern over 5 weeks to complete a full cycle of 16 total workouts.
◦Week 1. ABC
◦Week 2. DAB
◦Week 3. CDA
◦Week 4. BCD
◦Week 5. ABC
◦Week 6. D

Waves. Each workout is performed 4 times over the course of this cycle, using the following 4 wave structure:
◦Wave 1. Warmup, 75% x 8, 80% x 8, 85% x 8
◦Wave 2. Warmup, 80% x 5, 85% x 5, 90% x 5
◦Wave 3. Warmup, 75% x 3, 85% x 3, 95% x 3
◦Wave 4. (deload) – 60% x 8, 65% x 8, 70% x 8

Subtract 10% from your 3 rep maximum when calculating percentages for the 8/5/3/. Also, when performing the last final heavy set (3 rep sets), you can have him go to failure or right at it to truly test your strength.

This is not a complete detailed overview of the system. For more information on Wendler’s 5/3/1, please visit the following links.Just make sure and have him do 853 and not 531 for power building which is what hes looking for. For football you don't want bodybuilding or power lifting per se.
Training Three Days a Week by Jim Wendler
http://www.flexcart.com/members/elit…d=134&pid=2786

Jim Wendler’s 5/3/1 Logbook Calculator
http://www.scribd.com/doc/8615840/Ji…ook-Calculator

Wendler 5/3/1 For Powerlifting

above

[Ronnie Rowland]

good to hear your recovery is going as well as mine did ronnie... post lumbar fusion....dr david mccords surgical ability....n ..your rehab advice is the bomb!! you guys are awesome brother!!!

ronnie...how can the upper chest be worked with pullovers???

I am glad to hear you are doing well from your back surgery with Dr.David Mccord. I truly feel hes the best orthopaedic back surgeon in the world and that's why I reffered you to him. . I'll be glad when my nerves get through regenerating. It will probably take me 2 years to recover but mine was much more serious than your 2 level fusion.

You work the upper pecs best by performing pullovers on a slight incline bench. It's just the opposite of hitting the lats which are best stimulates on a slight decline bench.

[Ronnie Rowland]

Hey Ronnie.

I hope the rehab is going good for your back.

I really like taking Havoc/Hdrol. I feel when I run those my shoulders and arms put some size on. I find when I run test/tren I put some size on, its slower and i get stronger. When I run Havoc/Hdrol the size comes quicker and less strength. More anabolic vs androgenic ? yes

Do you have a recommendation for an injectable steroid that will give me more size gains over strength? large dosages of test, deca and/or tren.

Thanks for all your help.

above

[Ronnie Rowland]

Thanks for your advice Ron, right then after some more research i have decided to do 20 weeks using your slingshot method followed by 4 weeks full pct, i wont be doing 30 weeks as i said before seen as im new to cycling and theres a slight chance i will change my mind about wanting kids in the future : )
My cycle is looking like this so far:
week 1-8 -Test prop 420 mg a week
week 9-10 - Test prop - 200 mg a week, hcg
week 11-18 - Test prop - 500 mg a week
week 11- 15 - Dianabol 20 mg a day
week 19 - 20 - Test prop - 250 mg a week, hcg
week 20- 24 - 4 weeks pct - nolva, clomid, hcg

LOOKS GOOD!

I have arimidex , obviously a hot topic with many different opinions on if i should use it throughout the entire course or not, i know where you stand on running anti es but if i did end up running it i would .5 EOD suffice? If its of good quality .025 mgs eod should be plenty but you may need .05 mgs ed when you start the d-bol at week 11.
Also, for my second reload i want to cut down fat and water and harden up thats why im only running the dbol for the first 4 weeks? Then i would like to add in winny or masteron towards the end of the second reload, what one of the 2 would you reccomend and at what dose? winstrol tabs at 50 mgs daily is more potent than masteron but if you have joint problems go with mast.Ive heard great things about masteron and people say i wont need an anti e if i use masteron? Not true! If you are prone to gyno you will need something stronger than masteron to deter estrogen induced gyno!

Love

above

[The Titan99]

Just a quick question Ron. I'm running 625 mg MENT/525 Masteron P/350 NPP/50 mg Dianabol / 8 i.u.'s GH/HCG 250 i.u. twice a week for 8 weeks. I'm also taking 50 mg Proviron ed. I've always run Proviron like this and my question is this. Does the Masteron make the Proviron redundant? If no then why? Thanks.

P.S. Thought of another one. I see a lot of people doing the GH PW. I do mine all in one shot right before I go to sleep. I work out at night, go home and eat and by then it's 10:00 pm. I remember you saying to wait an hour after you eat, so how are these people taking GH post workout? Should I keep doing it like I'm doing it now?

Lastly, if you'll remember I'm 47 years old and am prone to elbow (joint and tendon) problems. I'm currently doing 9 sets on Bi's and want to do the same on Tri's. For Tri's I do 3 sets of rope pushdowns then 3 sets of overhead unilateral rope tri extensions. I tried doing some light weight skull crushers for my 3rd exercise last night, but I could feel it in my right elbow and immediately stopped. I think it has to do with the palms facing away that's irritating it. I believe my skull crushing days are over, or could they be done with dumbell's maybe with palms facing in, like rope exercises? My elbow's are currently in perfect working order. What could I do for my 3rd exercise and is it important to do one exercise with elbow's down, one up and one in the middle position? Thanks again Ron and I hope the rehab is going good...

[darkcrayz]

Originally Posted by darkcrayz
Hey Ronnie.

I hope the rehab is going good for your back.

I really like taking Havoc/Hdrol. I feel when I run those my shoulders and arms put some size on. I find when I run test /tren I put some size on, its slower and i get stronger. When I run Havoc/Hdrol the size comes quicker and less strength. More anabolic vs androgenic ? yes

Do you have a recommendation for an injectable steroid that will give me more size gains over strength? large dosages of test, deca and/or tren.

Thanks for all your help.

above

Perfect man. Thanks for the answer.

My next cycle is going to be 8 weeks:

600mg test prop/week
600mg tren a/week

after that I am gonna do a two week deload and then 8 weeks of:

600mg test prop/week
600mg deca/week

are those doses large enough?

[Ronnie Rowland]

forgot to mention im also on accutane , into my 2nd month of 90mg a day, before that it was 40mg for 2months, then must go back again to the derm, was checking it out earlier and it seems many people sweat a lot on accutane so im hoping this is why, what u wreckon ron? i have booked a doctors appointment for next week aswel of coarse

What did you doctor say?

[Ronnie Rowland]

Glad to see ya back Ron

Thank you kelevra!

[Ronnie Rowland]

No worry's Ron, take it easy. Me and everyone else will wait as long as it takes I think...

Thanks Titan99.

[Ronnie Rowland]

Ron, just wanted to post the results I've had using your slingshot training method. testing done by a body fat dunk tank

When I started:

8/6/2011
Weight: 206.25
Lean Lbs. 176.8
Fat Lbs 29.5
Body Fat % 14.3

now 3 reloads later:
3/3/2012
Weight: 226.25
Lean Lbs. 198.55
Fat Lbs 27.75
Body Fat % 12.2

I put on 20 lean pounds while keeping my fat in check. My next reload I will start a cut to hopefully get down to 8% BF for summer while maintaning my gains.

Thanks again! This system works!

VERY IMPRESSIVE djdizzy!

[Ronnie Rowland]

here's a quick one for you. If your sedentary or doing minimal cardio, 30 min moderate intensity 3-5 times a week. What would you say the least amount of protein you would take in to slow muscle loss to a minimum? I've got 3 more weeks before i'm lifting again and 4 before going heavy (hernia operation). I thought this would be an appropriate question for you since your in the same boat but a lot longer. I want to prime but don't want to backslide too much i'm 6'2" 245 lbs 47 years old at about 11-12 % bf right now (diet's been slipping a little). Currently doing 350 sust/50 mg var ed/50 mg proviron ed/ 4 i.u.'s gh 5 on/2 off. Thanks ron.

1 lb of protein per pound of body weight.