The Slingshot Training System

[Ronnie Rowland]

This is a good read.

Seems so complicated though. Like all these small details.

Well if I eat good like a monster and lift even harder... then I will grow.

So many of these programs and styles, I dont know what to believe and what is real. If I wanted to try all of them, I would run out of life!

It seems complicated but it's all so simple... EAT + LIFT = GROW

RIGHT ? or WRONG ?

So if I follow this as it says.. I will see some AMAZING rezults then ?!

If so... I will go for it...

Thanks UberSteroids,

You do not need to try different routines and diets once you get on a program that incoporates the proper diet and periodization. All you need is consistency!

There's more too the total picture than EAT + LIFT = GROW. If it were that simple then some of the strongest men on earth (power-lifters) would not have to use proper periodization in their training to get stronger, but guess what? They do!!!! Bodybuilders are no different than power-lifters in this sense!!!!

The Slingshot Training System will not turn you into the next Tricky Jackson unless you have his genetics. What the STS will do is allow you to reach your "absolute" full-genetic potential as a bodybuilder by consistently following the 3 needed phases (PRIME/BLAST/CRUISE).


Not complicated at all-

Summary of Slingshot Training System:

Training

Choose 2 key exercises for each major muscle group. Then use both of those exercises in the same training session once a week. If your best chest movement is 15 degree declines, simply start out with that exercise and do the lowest rep-set during the second work set. Next, finish off your chest with a secondary exercise (for i.e.; 15 degree incline flyes). Since it's considered a secondary movement, do the lowest rep-set during the final work set. You're hitting each bodypart once a week. The volume changes during each of the 3 training phases but the split remains the same through the entire 8 week training phase. Perform as many warm-up sets as you need before going into your work sets. That can be anywhere from no warm up sets for a muscle group that is getting warmed up indirectly or up to 3 warm-up sets for a cold muscle group or areas that are prone to injury.

Day 1 would be Monday and would consist of:

Chest
Calves

Day 2 would be Tuesday and would consist of:

Lat Width
Lat Thickness

A**ominal (optional)

Day 3 would be Wednesday and would consist of:

Shoulders
Traps

Day 4 would be Thursday and would consist of:

Biceps
Triceps
Brachialis/Forearms


Day 5 would be Friday and would consist of:

Quads
Hams

(weekends off)

Day 8 would be the following Monday (week 2) and would be the same workout as done on day one (Monday of first week)

And the cycle continues on- Tuesday, Wednesday, Thursday, Friday, weekends off, etc.



1) Weeks 1 and 2 (anabolic prime) use low volume (2 sets per body part once a week). Add aerobics if needed to increase insulin sensitivity.

2) Weeks 3, 4, 5 and 6 (anabolic blast) use high volume (10 sets per body part once a week) No aerobics allowed under any circumstances.

3) Weeks 7 and 8 (anabolic cruise) use moderate volume (6 set per body part once a week) No aerobics unless needed to improve insulin sensitivity.


4) Weeks 3-8 (blast and cruise) make up the 6 week mass phase.

[Ronnie Rowland]

Summary of Slingshot Training System: Diet/Supplements


Anabolic Prime:

Weeks 1 and 2 decrease saturated fats derived from protein such as red meat, decrease higher glycemic carb intake, decrease carb calories intake if needed in addition to aerobics and aim to lose about 2-3 pounds during this 2 week training phase if you need to lose bodyfat to improve insulin resistance. If you are still relatively lean by the end of the mass phase simply keep calories high enough to maintain your current body weight while decreasing your intake of saturated fats and hi GI carbs. Don't be surprised to find your lifts going up during the first week of this 2 week phase after dropping all fast acting anabolics. This is called the rebound effect! You will disregard the 2 anabolic meals in this phase-hydro whey should be taken in conjunction with a meal containing healthy fats and protein from food sources not 10-30 minutes prior. No fast acting anabolic supplements allowed. These fast acting supplements can range from creatine all the way to Trenbolone. Keep protein intake around 1.25 grams per pound of body weight. Avoid insulin spiked meals to the best of your ability. A few saturated fats and hi GI carbs are okay but do your best to avoid them as much as possible. If hi GI carbs must be consumed you can mix them with some form of low GI carbs to reduce the total glycemic impact of the meal. And any low GI carb meal eaten prior will also have a carry over effect in reducing the GI.

Daily 6 meal diet plan for anabolic prime on training days:

Meal 1: (breakfast) - Large in size and contains healthy fats, protein and low GI carbs. Do not take supplements before breakfast. Consume more carb grams than fat grams.

Meal 2: Moderate in size and contains healthy fats, protein and low GI carbs. Consume fat grams and carb grams with about equal measures.

Meal 3: Moderate in size and contains healthy fats, protein and low GI carbs. Consume fat grams and carb grams with about equal measures.

Meal 4: Moderate in size and contains healthy fats, protein and low GI carbs. Consume fat grams and carb grams with about equal measures.

Meal 5: (Post workout and/or dinner)-Large in size and contains healthy fats, protein and low GI carbs. Do not take any anabolic supplements or fast acting liquid carbs. Consume more carb grams than fat grams.

Meal 6: Small in size and contains healthy fats, protein and low GI carbs (for i.e.; hydro whey in water and some ***** 3 enhanced peanut butter). Consume more fat grams than carb grams before going to bed.


Anabolic Blast and Anabolic Cruise:

Weeks 3, 4, 5, 6, 7 and 8 (6 week Mass Phase-"Blast" and "Cruise" combined). Increase calories to put on muscular weight, add fast acting anabolic supplements such as creatine, or Trenbolone, to the base anabolic or anabolics. Keep protein intake at around 1.25 to 1.5 grams per pound of body weight whether you are natural or drug enhanced. Eat more saturated fats, hi GI carbs and protein for breakfast and post workout to spike insulin/amino acids. Create a second insulin/amino acid spike during the evening on non training days. Take anabolic supplements like creatine/ leucine and hydro whey protein with a small amount of hi GI carb like Waxy Maize 10-30minutes before the post workout meal to enhance hyperinsulinemia. No hi GI liquid carbs are be needed with supplements during pre-breakfast or pre-dinner. Drop protein intake as much as possible during the first 3 days of entering the blasting phase and replace it with slow burning carbs and healthy fats.

Daily 6 meal diet plan for anabolic blast and anabolic cruise:


Meal 1: (breakfast)-large in size. Use hydro whey and any other over-the-counter anabolic agents 10-30 minutes prior to the whole meal (breakfast). Spike insulin/cholesterol/amino acid by combining the anabolic mix and the whole meal to be consumed 10-30 minutes after the anabolic mix. This meal should contain some saturated fats derived from protein sources such as whole eggs and some hi GI carbs like milk to promote hyperinsulinemia/hyperaminoacidemia. The faster your metabolism is the more saturated fats and hi GI carbs you can consume. But, do not go over-board for health reasons. If hi GI carbs are consumed during the 3-4 normal meals you can mix them with some form of low GI carbs to reduce the total glycemic impact of the meal. And any low GI carb meal eaten prior will also have a carry over effect in reducing the GI. Consume more carb grams than fat grams. Ingest more protein during this period by combining breakfast with hydro whey shake.

Meal 2: Moderate in size and contains healthy fats, protein and low GI carbs. Consume fat grams and carb grams with about equal measures.

Meal 3: Moderate in size and contains healthy fats, protein and low GI carbs. Consume fat grams and carb grams with about equal measures.

Meal 4: Moderate in size and contains healthy fats, protein and low GI carbs. Consume fat grams and carb grams with about equal measures.

Meal 5: (post workout)-large in size and use hydro whey, fast acting liquid carbs and any other over-the-counter anabolic supplements 10?30 minutes prior to this meal. Avoid liquid carbs combined with hydro whey and/or other anabolic supplements on non-training days. This meal should contain some saturated fats derived from protein sources and some hi GI carb to promote hyperinsulinemia/hyperaminoacidemia (add according to your metabolism). Consume more carb grams than fat grams. Ingest more protein during this period by combining a hydro whey shake 10-30 minutes prior to the normal meal.

Meal 6: Small in size and contains healthy fats, protein and low GI carbs (for i.e.; hydro whey in water and some ***** 3 enhanced peanut butter). Consume more fat grams than carb grams before going to bed.

[Ronnie Rowland]

Sample of an 8 week anabolic steroid cycle used by "chemically enhanced bodybuilder's" that follow the "Slingshot Training System".

"Anabolic Prime" Weeks 1-2

Base-(Testosterone Enanthate/ 800 mgs and EQ/ 600 mgs/wk)

Work sets for major muscle groups (2 sets)

Calories needed (Below maintenance)




"Anabolic Blast" Weeks 3-6

Base-(Testosterone Enanthate/ 800 mgs and EQ/ 600 mgs/wk)

Fast acting-(Trenbolone Acetate/ 225 mgs/wk)

Work sets for major muscle group (10 sets)

Calories needed (Above maintenance)



"Anabolic Cruise" Weeks 7-8

Base-(Testosterone Enanthate/ 800 mgs and EQ/ 600 mgs/wk)

Fast acting-(Trenbolone Acetate/ 225 mgs/wk)

Work sets for major muscle group (6 sets)

Calories needed (Above maintenance)





Sample of 8 week anabolic supplement cycles used by "natural bodybuilder's" utilizing the Slingshot Training System.

"Anabolic Prime" Weeks 1-2

Base-(Hydro whey/Healthy fats).

Work sets for major muscle groups (2 sets)

Calories needed (Below maintenance)



"Anabolic Blast" Weeks 3-6

Base-(Hydro whey/Healthy fats).

Fast acting-(Creatine divided into two daily dosages totaling 10 mgs. Leucine divided into two daily dosages totaling 10 mgs. Hydro whey should be taken in 2 daily dosages of 30-50 grams prior to anabolic meals).

Work sets for major muscle group (10 sets)

Calories needed (Above maintenance)



"Anabolic Cruise" Weeks 7-8

Base-(Hydro whey/Healthy fats).

Fast acting-Fast acting-(Creatine divided into two daily dosages totaling 10 mgs. Leucine divided into two daily dosages totaling 10 mgs. Hydro whey should be taken in 2 daily dosages of 30-50 grams prior to anabolic meals).


Work sets for major muscle group (6 sets)

Calories needed (Above maintenance)