Slingshot training system setup

[manwitplans]

Info:

- Very serious about this STS training, will be implementing a very good diet aswell (STS based diet)
- I will be training 1 day on 1 day of as I have found this works optimal for my body
- It will take me about 13,5 weeks to finish this program (1,5 week more because I take 8 days rest between bodyparts, not 7)
- Be deload is that I haven't trained in about 3 weeks, been on vacation so that should kickstart something
- Looking forward to seeing results and will be giving it all my best.
- The reason because I choose 8 sets on chest is because I have some minor troubles in that area so want to be careful and not take it to the limit..



Day 1

(EACH WORK SET IS TAKEN TO GOOD FAILURE)

Chest: 8 sets

Dumbell press

PREP SET- 4-8 reps (2 reps shy of good failure)
1st set 4-6 reps (heavy set).
2nd set 8-10 reps
3rd set 8-10 reps
4th set 12-15 reps

Dumbell press decline

1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

Biceps: 12 sets

Bicepscurl

1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

Preacher curl – Wider grip

1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10

Biceps/Brachialis/Forearms

Seated dumbbell curls
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps


Forearms: 8 sets

Wrist curls
1 set-8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10

Reverse wrist curls
1st set 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10

















Day 2

Calves: 8 sets

Legraise on legpress machine

1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps



Legraise on calf machine
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps 4th set 8-10 reps

Quads: 12 sets

Barbell squats

PREP SET- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps (heavy set)
2nd set 8-10 reps
3rd set 8-10 reps
4th set 12-15 reps

Legpress
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps


Leg extensions
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps


Hams: 6 sets
Lying leg curl

1st set- 8-10 rep
2nd set 8-10 reps
3rd set 8-10 reps


Good mornings
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps























Day 3[B]
Shoulders: 8 sets[/B]
Seated dumbbell 1st set 4-6 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 12-15 reps

Lateral Raise1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps



Triceps:12 sets

Triceps extensions1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

Triceps pushdowns1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4TH set 8-10 reps

Skullcrusher1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps


Abs: 8 sets
Weighted crunches holding feet up
4 sets of 15-50 reps

Reverse crunch on decline4 set of 15-50 reps


























Day 4

Overall back thickness:

DeadliftPREP SET- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps (heavy set)
2ND set 8-10 reps

Partial deadlifts on rack or machine1st set 12-15 reps

Lat Width: 10 sets

Medium grip pull-ups1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps


Wide grip pulldowns1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

Close grip pulldowns1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps


Lat Thickness: 9 sets
Barbell row

1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set of 8-10 reps

Dumbell row
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

Seated row with clos grip1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

Traps:9 sets
Seated dumbbell shrugs

1st set- 8-10 reps.
2nd set 8-10 reps.
3rd set 8-10 reps.

Barbell shrugs
1st set- 8-10 reps.
2nd set 8-10 reps.
3rd set 8-10 reps.


Barbell shrugs to the back
1st set- 8-10 reps.
2nd set 8-10 reps.
3rd set 8-10 reps.

[manwitplans]

Bump...

What do you think?

[Ronnie Rowland]

Van, I will take a closer look at this later today or tommorrow and let you know. In the mean time peasee read this OVERVIEW. I think you may have the prime and deload mixed up. The deload is to be utlized during a blast along with a reload.

Slingshot Training Overview:


First you must figure out whether you prefer once per week muscle group training or twice per week muscle group training. Then use the preferred training frequency as a base line. After 20-28 weeks of training a muscle with your preferred frequency ( once a week or twice a week), you will need to switch over to training each muscle group for 10-14 weeks using the other training frequency to break a plateau. This means using 2 training phases in a row consisting of ( two priming cycles and two blasting cycles) before switching over to 1 training phase ( 1 priming cycle and 1 blasting cycle) using the other training frequency. Then repeat this protocol over and over! If you have no training frequency preference then you have the option of alternating back and forth between once a week muscle training and twice a week muscle training every 10-14 weeks. Slingshot Training involves training in 10-14 week phases. Each training phase consist of a 2 week prime and an 8 to 12 week blast. The prime is always two weeks in duration but the blast can be 8-12 weeks depending on how you feel. (Do not confuse the 2 week prime with the deload to be utlized during the 8-12 week blast!)

2 WEEK PRIME: You begin each 10-14 week training cycle by using strategic de-conditioning (priming phase) over a 2 week time span in order to down-regulate anabolic hormones and receptor sites for androgens. You drop protein intake in half, replace those calories with carbohydrates, and decrease calories and/or increase aerobic training to lose body fat if needed to increase insulin sensitivity. This will put your body in a controlled catabolic state which sets up an environment for muscle growth during the following blast! Total work sets and weight loads are reduced during the prime to make the muscle more responsive to the stimulus of weight training.

8-12 WEEK BLAST: Upon entering the blasting phase, the muscles will respond similar to when you first began lifting weights. Protein consumption increases to normal (high protein), carbohydrate calories are decreased somewhat, overall calories can be increased, and mini cycles called reloading and deloading are utilized. Reloading involves increasing total work sets for 1-4 weeks (depending on how you respond) to fully stimulate type-2 fibers-hence increase muscle mass. Deloading involves decreasing total work sets as needed to allow for catch up growth that was stimulated during the reload, making continued strength improvements, and to prevent over-use/over-training. A deload should not exceed 1-2 weeks in duration and must be utlized after reloading for 1 to 4 weeks. Then you repeat this protocol over and over!

In regards to exercise selection, you take multiple exercises to their utmost strength plateau with volume training (reload). When you plateau within this 1 to 4 week microcycle, you switch over to lower volume training (deload) to gain even more strength. If you do not plateau in strength you can reload for up to 4 weeks before deloading. When you gain some additional strength and/or decide your battery has been fully recharged during a deload, you revert back to reloading to enhance muscle size. A 1-4 week reload is called a (microcycle). A 1-2 week deload is also called a (microcycle). And I refer to the blasting phases as an 8-12 week long (macrocycle)!

During an 8-12 week blast, you gain maximal strength during a deload, then take these strength gains and break down more muscle tissue during a reload by performing more work sets. This type of repetitive progress is the secret so many are in search of yet few have found! Pro-bodybuilder’s would not be the size they are today if they lifted the same weights they started out with or used the same low volume programs they used as a beginner to get stronger! I am ofter asked, "is it really neccessarily to do a dealod and a reload during a blast"? My answer is this- There are a lot of people who think they are making progressive strength gains but they are actually stuck in a rut using the same weight loads over and over again. They will keep returning to train but continue using the same weights they used last month when their genetic potential in strength is far from being reached. They get a massive pump but they do not get any stronger! On the other hand, there are people who think they are making progressive gains in muscle size because they are getting stronger but their ability to max out muscle size for their genetic potential is not being reached because they are always performing low volume. They use the same low volume approach over and over again while neglecting to get a massive pump. They will keep returning to the gym pushing heavy weight loads for only a set or two while making minimal gains in muscle size. In final, it take both high volume and low volume to max out your genetic potential!!!


1) Activity Phase- 10-14 weeks( time Period)(in sequence)

2)Strategic deconditioning and recovery (the “anabolic prime”)2 weeks of (low volume training)

3) Mass and strength (the “anabolic blast”)8-12 weeks of (low and high volume training)

[Ronnie Rowland]

Info:

- Very serious about this STS training, will be implementing a very good diet aswell (STS based diet)
- I will be training 1 day on 1 day of as I have found this works optimal for my body
- It will take me about 13,5 weeks to finish this program (1,5 week more because I take 8 days rest between bodyparts, not 7)
- Be deload is that I haven't trained in about 3 weeks, been on vacation so that should kickstart something
- Looking forward to seeing results and will be giving it all my best.
- The reason because I choose 8 sets on chest is because I have some minor troubles in that area so want to be careful and not take it to the limit..



Day 1

(EACH WORK SET IS TAKEN TO GOOD FAILURE)

Chest: 8 sets

Dumbell press

PREP SET- 4-8 reps (2 reps shy of good failure)
1st set 4-6 reps (heavy set).
2nd set 8-10 reps
3rd set 8-10 reps
4th set 12-15 reps

Dumbell press decline

1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

Biceps: 12 sets

Bicepscurl

1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

Preacher curl – Wider grip

1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10

Biceps/Brachialis/Forearms

Seated dumbbell curls
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps


Forearms: 8 sets

Wrist curls
1 set-8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10

Reverse wrist curls
1st set 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10

















Day 2

Calves: 8 sets

Legraise on legpress machine

1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps



Legraise on calf machine
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps 4th set 8-10 reps

Quads: 12 sets

Barbell squats

PREP SET- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps (heavy set)
2nd set 8-10 reps
3rd set 8-10 reps
4th set 12-15 reps

Legpress
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps


Leg extensions
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps


Hams: 6 sets
Lying leg curl

1st set- 8-10 rep
2nd set 8-10 reps
3rd set 8-10 reps


Good mornings
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps























Day 3[B]
Shoulders: 8 sets[/B]
Seated dumbbell 1st set 4-6 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 12-15 reps

Lateral Raise1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps



Triceps:12 sets

Triceps extensions1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

Triceps pushdowns1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4TH set 8-10 reps

Skullcrusher1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps


Abs: 8 sets
Weighted crunches holding feet up
4 sets of 15-50 reps

Reverse crunch on decline4 set of 15-50 reps


























Day 4

Overall back thickness:

DeadliftPREP SET- 4-8 reps (2 reps short of good failure)
1st set 4-6 reps (heavy set)
2ND set 8-10 reps

Partial deadlifts on rack or machine1st set 12-15 reps

Lat Width: 10 sets

Medium grip pull-ups1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps


Wide grip pulldowns1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps

Close grip pulldowns1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps


Lat Thickness: 9 sets
Barbell row

1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set of 8-10 reps

Dumbell row
1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

Seated row with clos grip1st set- 8-10 reps
2nd set 8-10 reps
3rd set 8-10 reps

Traps:9 sets
Seated dumbbell shrugs

1st set- 8-10 reps.
2nd set 8-10 reps.
3rd set 8-10 reps.

Barbell shrugs
1st set- 8-10 reps.
2nd set 8-10 reps.
3rd set 8-10 reps.


Barbell shrugs to the back
1st set- 8-10 reps.
2nd set 8-10 reps.
3rd set 8-10 reps.

This looks very good for a 1 to 4 week reload Van! I will take a look at your nutritional plan in the diet section. What do you have planned for the 1 to 2 week deload?

[manwitplans]

This looks very good for a 1 to 4 week reload Van! I will take a look at your nutritional plan in the diet section. What do you have planned for the 1 to 2 week deload?

Well I have not thought of that.
I thought it was:

- 2 weeks prime
- 10-14 weeks blast

Did not realize that you'd have to deload in the middle of it, but that sounds good to me, because 10-14 of straight heavy training is going to lead to overtraining.

But after 3-4 weeks of blasting I will then cut the workload in half and keep in the heavy set and utilize this for the needed time 1 to 2 weeks.

For example: If I did 4 sets during blast. I will then be doing 2 sets, one of them heavy during the deload (on the powerlifting movements).

The prime I already gotten out of the way, been on vacation for 2 weeks and almost away from training 3 weeks so I think that should do the trick, and I have not been taken any supplements and been on a low protein diet so I think that will fullfill the priming needs

Sounds good?

[Ronnie Rowland]

Well I have not thought of that.
I thought it was:

- 2 weeks prime
- 10-14 weeks blast

Did not realize that you'd have to deload in the middle of it, but that sounds good to me, because 10-14 of straight heavy training is going to lead to overtraining.

But after 3-4 weeks of blasting I will then cut the workload in half and keep in the heavy set and utilize this for the needed time 1 to 2 weeks.

For example: If I did 4 sets during blast. I will then be doing 2 sets, one of them heavy during the deload (on the powerlifting movements).

The prime I already gotten out of the way, been on vacation for 2 weeks and almost away from training 3 weeks so I think that should do the trick, and I have not been taken any supplements and been on a low protein diet so I think that will fullfill the priming needs

Sounds good?

Yes! You got it Van.

Good luck and keep us updated on your results.

[manwitplans]

Yes! You got it Van.

Good luck and keep us updated on your results.

Good good
I will be sure to give you guys my honest opinion and I will take before and after pictures, measurements, and all that can help me track my progress.
Cheers !