The Slingshot Training System

[big_k]

Hey Ronnie just got done reading through the slingshot training system. Its so detailed and comprehensive with great explanation I love it.


I am in the middle of switching up routines, and think this would fit me perfectly, although I really am having trouble deciding which split is good for me.

I am 6'1 215lbs, @ 15~16% BF, 24 years old.

I am cutting currently, eating a cyclic ketogenic diet, and am looking to lower body fat, and slowly preparing (mentally and physically) for my first cycle.

For cutting I see that the 3 days on/ 2 days off (2-a day split) is given as an example, is this optimal for cutting? I have a home gym so I don't think 2 a days would be a problem for me, but I haven't ever really done it.

I am just the kind of person that likes to have everything written down, so I know what I am supposed to do so any clarification for cutting, and overall advice would be greatly appreciated.

[VASCULAR VINCE]

Ronnie, I am achieving considerable gains with slingshot training but will it cause pain in ligaments and tendons down the road? It seems like I'm growing so fast that my ligaments might not be keeping up. I do not want an adverse affect on my lifting capabilities.

[Ronnie Rowland]

Ronnie, I am achieving considerable gains with slingshot training but will it cause pain in ligaments and tendons down the road? It seems like I'm growing so fast that my ligaments might not be keeping up. I do not want an adverse affect on my lifting capabilities.

There's no such thing as being able to max out your genetics without taking some sort of risk. It's the potentially dangerous beyond failure training methods I am against.

Glad to hear your are making gains with Slingshot Training.

[VASCULAR VINCE]

There's no such thing as being able to max out your genetics without taking some sort of risk. It's the potentially dangerous beyond failure training methods I am against.

Glad to hear your are making gains with Slingshot Training.

Gotcha

[BigBrucie]

the picture given above is USELESS as there are many other variables that could have resulted in the current physique.
your article contained TO much repetition and is what i call "quantity over quality" not that it had no good points because it did have some very good points but terribly written .
and what seems to me is u have combined a vary of training and diet regiments and labeled it "slingshot" LOL
(i am not bashing just putting forward my view)

[Ronnie Rowland]

the picture given above is USELESS as there are many other variables that could have resulted in the current physique.
your article contained TO much repetition and is what i call "quantity over quality" not that it had no good points because it did have some very good points but terribly written .
and what seems to me is u have combined a vary of training and diet regiments and labeled it "slingshot" LOL
(i am not bashing just putting forward my view)

LOL...I do personal training for a living. This is only a rough draft of Slingshot Training. I can tell you right now I am not a fluent writer. In fact, most people who publish books are not professional writers but mere technical writers!

Yes, some parts are repetitive but I did take the time out to write all this in order to help others. I can tell you just about anything you want to know about weight training and diet. Slingshot Training was developed through years of trial and error in various gyms. I used friends, clients and self to find what worked best. A lot of research has also been involved.. I hope you will give Slingshot Training a try for yourself and see if it's real or hype! Then you can give an honest assestment of the program.

take care,

Ronnie

[mholla]

whenever i have read about priming it involved a low carb/keto diet for 4-8 weeks. Also, most bodybuilders use keto diets to cut til a show and then are primed to grow after. So, how come the sling shot prime involves a 2 week high carb/low protein diet and not a longer low carb/high protein diet? thanks for the time and responses!

[Ronnie Rowland]

whenever i have read about priming it involved a low carb/keto diet for 4-8 weeks. Also, most bodybuilders use keto diets to cut til a show and then are primed to grow after. So, how come the sling shot prime involves a 2 week high carb/low protein diet and not a longer low carb/high protein diet? thanks for the time and responses!

1) After a show is indeed a great time to grow but the body can't take that kind of abuse often or on a long term basis. During the off-season the majority of your efforts should be spent training with heavy weights and eating ample amounts of calories! This includes enough carbs to fuel intense workouts. It would be a complete waste of time doing an 8 week prime during the off-season when you could be doing a 12 week blast to put on more mass/strength!

2) A high protein and fat diet like the one used with Slingshot Training for bodybuilders has been associate with causing insulin resistance. This is a big problem amongst off-season bodybuilders! Over the lengthy off-season, the consumption of any carbs that accompany protein or fats will spike insulin levels which will result in poor control of blood glucose levels. Once the body becomes insulin resistant it cannot efficiently use amino acid from food to build muscle. Also, taking in a lower amount of protein for 2 weeks during a prime gives the organs a break from having to filter all the protein and when protein is added back into the equation with better insulin sensitivity more amino acids are accpeted by the muscle. The end result-more growth!

[MuscleandBrawn]

Ronnie, I sent you a message regarding the use of my wallpaper @ IPYU.

[VASCULAR VINCE]

Hey Ronnie,,,,finished with Slingshot Training video yet??? Looking forward to watching it bro,,,

[Ronnie Rowland]

Hey Ronnie,,,,finished with Slingshot Training video yet??? Looking forward to watching it bro,,,

I got the flu last week so I am behind on the video. So much going on right now it's unreal. It's going to take longer than expected but it should not be too long. Sorry for the delay.

[[][][]==HULK==[][][]]

Hey everyone, first post here.

This looks like a great deal of helpful information, I am just curious if you think it would be a good choice for someone like myself who is not using AAS?
I am currently bulking and like anyone bulking I am looking to add some serious quality mass. Would this be effective in your opinion even if I am not on a cycle?

Thanks for your time.

Cheers,
Hulk.

[super.muscle3]

If it is possible to gain muscle indefinitely with the slingshot training and without steroids, why people do take them?

[guzmi]

Im currently taking a week off from the gym. Should i start out with the reload or deload part of the blast once I get back in the gym next week. Also I couldnt find the 5 day split training each muscle once a week.

I am 18 years old and have been training for 2 years. properly 1 year maybe. I wasted my noob gains. Ectomorph and need to gain weight. What do you recomend me Ronnie?

[ryanwrath]

this is an awesome read. Is there a fast way to print it? if that is ok with Mr. Rowland?

[Ronnie Rowland]

Hey Ronnie just got done reading through the slingshot training system. Its so detailed and comprehensive with great explanation I love it.


I am in the middle of switching up routines, and think this would fit me perfectly, although I really am having trouble deciding which split is good for me.

I am 6'1 215lbs, @ 15~16% BF, 24 years old.

I am cutting currently, eating a cyclic ketogenic diet, and am looking to lower body fat, and slowly preparing (mentally and physically) for my first cycle.

For cutting I see that the 3 days on/ 2 days off (2-a day split) is given as an example, is this optimal for cutting? I have a home gym so I don't think 2 a days would be a problem for me, but I haven't ever really done it.

I am just the kind of person that likes to have everything written down, so I know what I am supposed to do so any clarification for cutting, and overall advice would be greatly appreciated.

Hi BIG K. I am Glad you enjoyed reading about Slingshot Training!

First I need to know what is your definition of a cyclic ketogenic diet?

In addition, have you ever trained each muscle group twice a week with higher volume?

[big_k]

Hi BIG K. I am Glad you enjoyed reading about Slingshot Training!

First I need to know what is your definition of a cyclic ketogenic diet?

In addition, have you ever trained each muscle group twice a week with higher volume?

My Pleasure, My definition of a cyclic ketogenic diet: More or Less sticking to a 65% Fat, 35% Protein 5% Carb Macro Nutrient breakdown. For PWO Shake I have about 40g of Whey + 30g of Dextrose.
Once a week, usually on Saturday is my carb up, where I eat carbs @ about 30% of maintenance. To keep it simple I flip flop the macro's. So 65% Carbs, 35% Protein, 5% Fat. High Glycemic Carbs initially right after the workout, then low glycemic carbs for the rest of the day. I will do some HIIT at the end of the day (to get some GLycogen out of the system) and on Sunday I go back to "keto" diet.

Yes I have trained each muscle group twice a week. I did for about 4 months back in February. Back/Bicep, Chest/Tricep, Legs, Shoulders, after the 4th day, I went back to day 1, then rested. 8 days on, 1 day off (I was overtraining)

[Ronnie Rowland]

My Pleasure, My definition of a cyclic ketogenic diet: More or Less sticking to a 65% Fat, 35% Protein 5% Carb Macro Nutrient breakdown. For PWO Shake I have about 40g of Whey + 30g of Dextrose.
Once a week, usually on Saturday is my carb up, where I eat carbs @ about 30% of maintenance. To keep it simple I flip flop the macro's. So 65% Carbs, 35% Protein, 5% Fat. High Glycemic Carbs initially right after the workout, then low glycemic carbs for the rest of the day. I will do some HIIT at the end of the day (to get some GLycogen out of the system) and on Sunday I go back to "keto" diet.

Yes I have trained each muscle group twice a week. I did for about 4 months back in February. Back/Bicep, Chest/Tricep, Legs, Shoulders, after the 4th day, I went back to day 1, then rested. 8 days on, 1 day off (I was overtraining)

big k, twice a week muscle training works but so does once a week muscle training. It all boils down to individual preference. In addition, I would not do HIIT on your carb up day because that defeats the purpose of carbing up.

I have more questions-

1) How long have you been on the ketogenic diet?

2) How long do you plan to cut?

3) Do you prefer once a week muscle training or twice a week given your experiences in the past?

[C-heavyweight]

STS is awsoume so far. the workouts seem to fit me perfectly. I feel as though i heal efficiently better from sts. The 8 set per body part for mass works well. STS IS THE REAL DEAL!

[big_k]

big k, twice a week muscle training works but so does once a week muscle training. It all boils down to individual preference. In addition, I would not do HIIT on your carb up day because that defeats the purpose of carbing up.

I have more questions-

1) How long have you been on the ketogenic diet?

2) How long do you plan to cut?

3) Do you prefer once a week muscle training or twice a week given your experiences in the past?

I have been on the ketogenic diet on/off since February. I stopped for about a month and am got back.

After some research though, I'm considering changing it up a little. Keeping the same principles, but instead of a re-feed, I would eat carbs pre and post workout only.

I am at about 15-16% body fat right now, I have read the benefits of cycling @ about 12% bodyfat, so I want to go as long until I am about 12%, so lets say probably 2 months? Which will coincide well with researching and putting together a good first cycle, etc.

As far as my preference, for certain body parts (legs) I feel better doing once a week, since I can hardly walk the day after. But for the rest of the body, I feel like I can hit it twice a week. My chest, shoulders, arms, abs recover fairly quickly. Usually back soreness can be felt throughout the week, so back twice a week might be overkill.

[Ronnie Rowland]

I have been on the ketogenic diet on/off since February. I stopped for about a month and am got back.

After some research though, I'm considering changing it up a little. Keeping the same principles, but instead of a re-feed, I would eat carbs pre and post workout only.

I am at about 15-16% body fat right now, I have read the benefits of cycling @ about 12% bodyfat, so I want to go as long until I am about 12%, so lets say probably 2 months? Which will coincide well with researching and putting together a good first cycle, etc.

As far as my preference, for certain body parts (legs) I feel better doing once a week, since I can hardly walk the day after. But for the rest of the body, I feel like I can hit it twice a week. My chest, shoulders, arms, abs recover fairly quickly. Usually back soreness can be felt throughout the week, so back twice a week might be overkill.

1) Since winter is on it's way I would recommend a lean bulk. Try consuming around 1 gram of carbs for each gram of fat consumed after meeting your protein needs. This would include eating most of your carbs for morning and/or pre-workout/post workout as you suggested. There is absolutely no reason whatsover to stay in ketosis. And if you are constantly going in and out of ketosis your blood sugar is going to be all over the place.

2) I would recommend training each bodypart only once a week as a baseline using a 4 or 5 day split since you excel with once a week muscle group training. On the other hand, if you decided you want to gain some size and strength instead of cuttting you could train the smaller muscle groups twice a week as a baseline while simultaneously training the larger muscles (legs and back) only once a week as a baseline. A 4 day split would be a good place to begin using this approach.

I hope this helps!