The Slingshot Training System

[Ronnie Rowland]

Hi Ronnie,

I just read your Slingshot article, and think I would like to give it a shot. A few thing about me: I'm 26 about 5'10", weight 230lb, sitting around 15%BF, been training seriously for about 8 years and have done 2 cycles. I was planning on starting my new cycle on the first of March and would like to try your workout system.

My cycle will be:

Wk 1-12 350mg prop/wk (I can go higher, but wanted to try it at a lower dose this time)
Wk 1-10 500mg tren a/wk

A few question I have is should I start the prime now? If so, I am a little confused on how to do it, exspecially the workout part. I believe you said to only do 4 sets per muscle group per week with only .75grms of protein per body weight? If this is correct, I figure I can start this asap and then start the blast at the begaining of march when I start my cycle.

I will let you answer this question before I ask any more. Please feel free to add any info you think may help me with the prime.

I also wanted to thank you for taking the time to post your article. I'm really looking forward to trying it.

Thanks,

I also pm you the same thing I just posted. I didn't know if you would rather answer it here just incase others had the same questions (this way you don't have to keep answering the same thing)

You understood right! Decrease protein intake by half during prime and replace it with carb calories. If you need to lose weight reduce fat cals by 500 per day.

4 high rep sets (12-15 reps) per body part once a week will suffice. Stop around 1 rep shy of failure during each work set. You can start the prime now or next week.

NOTE: You can prime for 1 or 2 weeks depending on your individual needs!

[DS21]

You understood right! Decrease protein intake by half during prime and replace it with carb calories. If you need to lose weight reduce fat cals by 500 per day.

4 high rep sets (12-15 reps) per body part once a week will suffice. Stop around 1 rep shy of failure during each work set. You can start the prime now or next week.

NOTE: You can prime for 1 or 2 weeks depending on your individual needs!

I will go ahead and drop my protein intake by half. I really don't eat any good or bad fat, so I figured by dropping the protein in half it will reduce my calories just over 500 cal per day. Since I do want to lean down some before starting the blast/my cycle, would I still want to up my carbs?

I wanted to also ask about the workouts. For the priming phase, is it okay to do two sets of flat bench and two sets of incline for a chest workout?

For back, two sets of pull ups, two sets of pull downs, two sets of rows and two sets of t-bar. (I believe you said something along the lines of working your back out for width and thickness?)
If this is the correct way to workout your back, would I end up doing 24 sets for back on the blast portion?

Legs, two sets of squats and two sets of leg press.

Arms, four sets of my choice for bi's and tri's.

Shoulders I'm a little confused on. You said traps can be considered their own muscle, so would the front, mid and rear delt be considered their own muscle? In other words, would I do four sets for each head during the prime and 12 during the blast?

I'm sure I will have more questions along the way, I hope you don't mind?

Thanks,

[Ronnie Rowland]

I will go ahead and drop my protein intake by half. I really don't eat any good or bad fat, so I figured by dropping the protein in half it will reduce my calories just over 500 cal per day. Since I do want to lean down some before starting the blast/my cycle, would I still want to up my carbs? Yes cut calories by around 500...

I wanted to also ask about the workouts. For the priming phase, is it okay to do two sets of flat bench and two sets of incline for a chest workout? Yes

For back, two sets of pull ups, two sets of pull downs, two sets of rows and two sets of t-bar. (I believe you said something along the lines of working your back out for width and thickness?) YES
If this is the correct way to workout your back, would I end up doing 24 sets for back on the blast portion? I would try a total of around 16-20 sets for total back workout and see how it goes.

Legs, two sets of squats and two sets of leg press. Yes

Arms, four sets of my choice for bi's and tri's.Yes

Shoulders I'm a little confused on. You said traps can be considered their own muscle, so would the front, mid and rear delt be considered their own muscle? In other words, would I do four sets for each head during the prime and 12 during the blast? I would try using only 2 exercises for the traps. For example: seated dumbell shrugs and behind the back or to the front barbell shrugs.

I'm sure I will have more questions along the way, I hope you don't mind? Not at all!
Thanks,

Above in bold...