The Slingshot Training System

[Ronnie Rowland]

makes a lot of sense..thanks ronnie........

i am making my best gains doing 8 weeks of once a week body part training.... alternated with 8 weeks of twice a week body part training......is this the norm???

Vince, it's certainly not abnormal. The majority of my hands on clients perform 12 weeks using one method then change over to 8 weeks using the other method. Most go with once a week training for the 12 weeks but some find twice a week training superior once they give it an honest try. Combining both methods really is the superior way. I'm in a twice a week muscle training phase as we speak and it's helping my legs pump up.

[Ronnie Rowland]

ronnie...i want to publicly give my thanks for you...my past experience with personal trainers...has not been as keen as your free slingshot training...i hope i am not asking to many questions???

my workout partner has put on 12 pounds of lean mass since we began your slingshot...he wanted me to send thanks your way..he will join up when he has computer access......

How many sets are you fellows using when training once a week and twice a week during deloads and reloads.

[VASCULAR VINCE]

How many sets are you fellows using when training once a week and twice a week during deloads and reloads.

umm....once 10.....twice...20...deloads..5...10.....

[Matt]

Wow, ive not read this thread before but im glad i have now...

Have you made a video Ronnie explaining all this??

[Ronnie Rowland]

Wow, ive not read this thread before but im glad i have now...

Have you made a video Ronnie explaining all this??

I had planned on it but my dell computer won't download from my hi-tech camcorder. When my friend gets back in town I am going to have him record me and download it on his computer. He has offered to build me a new one as well so that's a must in the future.

[bakie]

I wanna blast until I can't anymore. I have been training m-f split for 3 years now.

Reload:
Monday - chest
Decline - 3 sets
Flat - 3 sets
Incline - 3 sets
Decline Flys - 3 sets

Tuesday - Back
Weights pullups - 3 sets
Bent rows - 3 sets
Cable pullups - 3 sets
Lawnmowers - 3 sets

Wednesday - Shoulders
Military Press - 3 sets
Upright Rows - 3 sets
Shrugs - 3 sets
Foreward, lateral, rear raises superset - 3 sets

Thursday - legs
Deadlift - 3 sets
Squat - 3 sets
Leg curls/extensions superset - 3 sets
calve raises - 3 sets

Friday - Arms
Preacher curl - 3 sets
skullcrusher - 3 sets
weighted chins - 3 sets
weighted dips - 3 sets

deload
Monday - chest
Decline - 3 sets
Incline flys - 3 sets

Tuesday - Back
Weighted pullupset - 3 sets
Bent Rows - 3 sets

Wednesday - shoulders
Military Press - 3 sets
Shrugs - 3 sets

Thursday - legs
Deadlift - 3 sets
Calves - 3 sets

Friday - Arms
Standing Db curl - 3 sets
Skull crusher - 3 sets

Alternating month to month from bar to dumbells on Chest and shoulder day.

[Tigershark]

Ronnie, is there a PDF or word file of your program we can download so we can print it out?

[F4iGuy]

I believe you can copy and paste to word, then use text wrap.

[InsaneMike]

Hello everyone.

I've been reading the STS since yesterday because I was looking for a different trainingsprogram, ive been training for 6 years now, and since the last 3 years it has been mostely heavy straights set trainings, with sometime's dropsets etc.

I'm now going to stick to STS because i'm now at 215lbs with 12% and not really gaining. Using AAS doesnt add much wheight but water, changing the dieet ads fat...but training, well I change excersizes, but dont really do anything with the volume or freq. Just add some drop sets ect.

I want to start next week, with the schedule, wich I will be making tomorrow. Only I never had a real resting week, so I dont know if I have to start STS with a 2wks prime, or just start blasting 12 wks and then prime 2wks.
I dont feel overtrained right now, no problem with sleeping of meals, and strength is trough the roof.
Also im in a anabolic cycle, that will continue till the end of this year.
I did had some rest days, like 3/4 days of doing noting at all. And ive been bulking since march.
I dont feel the need for a prime, but what do you think?


Another question is about the twice a wk training. Im wanting to do something like this in my blast, to see what happens if I use this form of training, what do you think?

wk1 Reload (once a wk training)
wk2 Reload (once a wk training)
wk3 Reload (once a wk training)
wk4 Deload (once a wk training)
wk5 Reload (once a wk training)
wk6 Reload (once a wk training)
wk7 Reload (once a wk training)
wk8 Deload (once a wk training)
wk9 Reload (twice a wk training)
wk10 Reload (twice a wk training)
wk11 Reload (twice a wk training)
wk12 Reload (twice a wk training)
wk13 Prime (once a wk training)
wk14 Prime (once a wk training)

Is this ok, or should wk12 be a deload with twice a wk training.

I wish everyone succes with STS training, and I'll be hitting the gym for some extreme gains!

[amcon]

bro i have never been stronger using sling shot ... amazing stuff

[Tigershark]

I believe you can copy and paste to word, then use text wrap.

Going to give it a try in the morning then. Do not have Word on my laptop and not about to use the work computer to view this site. Sigh....I hate company tracking programs because now I am anxious to see if this works.

[Greatztin]

i wish i understood this training, i read half of the topics but i dont understand how this works still too complicated , i really need help with my strength training..

[InsaneMike]

i wish i understood this training, i read half of the topics but i dont understand how this works still too complicated , i really need help with my strength training..

I had the same man..

Just read it a couple of times and make some notes. Make different readings for the diet and training part, at the and check out the sample's.

[Ronnie Rowland]

I wanna blast until I can't anymore. I have been training m-f split for 3 years now.

Reload:
Monday - chest
Decline - 3 sets
Flat - 3 sets
Incline - 3 sets
Decline Flys - 3 sets

Tuesday - Back
Weights pullups - 3 sets
Bent rows - 3 sets
Cable pullups - 3 sets
Lawnmowers - 3 sets

Wednesday - Shoulders
Military Press - 3 sets
Upright Rows - 3 sets
Shrugs - 3 sets
Foreward, lateral, rear raises superset - 3 sets

Thursday - legs
Deadlift - 3 sets
Squat - 3 sets
Leg curls/extensions superset - 3 sets
calve raises - 3 sets

Friday - Arms
Preacher curl - 3 sets
skullcrusher - 3 sets
weighted chins - 3 sets
weighted dips - 3 sets

deload
Monday - chest
Decline - 3 sets
Incline flys - 3 sets

Tuesday - Back
Weighted pullupset - 3 sets
Bent Rows - 3 sets

Wednesday - shoulders
Military Press - 3 sets
Shrugs - 3 sets

Thursday - legs
Deadlift - 3 sets
Calves - 3 sets

Friday - Arms
Standing Db curl - 3 sets
Skull crusher - 3 sets

Alternating month to month from bar to dumbells on Chest and shoulder day.

Okay..for the reload you have 3 shoulder exercises and only 1 during deload week. I would also keep 3 different shoulder exercises in for deload week while simply reducing total sets.


YOUR RELOAD-
Wednesday - Shoulders
Military Press - 3 sets
Upright Rows - 3 sets
Foreward, lateral, rear raises superset - 3 sets

YOUR DELOAD--
Wednesday - shoulders
Military Press - 3 sets

SUGGESTED RELOAD-
Wednesday - Shoulders
Military Press - 3 sets
Upright Rows - 3 sets
Foreward, lateral, rear raises superset - 3 sets

SUGGESTED DELOAD-
Wednesday - Shoulders
Military Press - 2 sets
Upright Rows - 2 sets
Foreward, lateral, rear raises superset - 2 sets

[Ronnie Rowland]

Ronnie, is there a PDF or word file of your program we can download so we can print it out?

Not yet but I would try what F4iGUY suggested!

[Ronnie Rowland]

hello everyone.

I've been reading the sts since yesterday because i was looking for a different trainingsprogram, ive been training for 6 years now, and since the last 3 years it has been mostely heavy straights set trainings, with sometime's dropsets etc.

I'm now going to stick to sts because i'm now at 215lbs with 12% and not really gaining. Using aas doesnt add much wheight but water, changing the dieet ads fat...but training, well i change excersizes, but dont really do anything with the volume or freq. Just add some drop sets ect.

I want to start next week, with the schedule, wich i will be making tomorrow. Only i never had a real resting week, so i dont know if i have to start sts with a 2wks prime, or just start blasting 12 wks and then prime 2wks. (you prime only when you get burned out! This can be after 8 weeks of heavy training or 2 years of stright heavy training as you need to blast for as long as possible before priming!)i dont feel overtrained right nw, no problem with sleeping of meals, and strength is trough the roof. (go straight into a blast!)also im in a anabolic cycle, that will continue till the end of this year.
I did had some rest days, like 3/4 days of doing noting at all. And ive been bulking since march.
I dont feel the need for a prime, but what do you think? (not needed)


another question is about the twice a wk training. Im wanting to do something like this in my blast, to see what happens if i use this form of training, what do you think?

Wk1 reload (once a wk training)
wk2 reload (once a wk training)
wk3 reload (once a wk training)
wk4 deload (once a wk training)
wk5 reload (once a wk training)
wk6 reload (once a wk training)
wk7 reload (once a wk training)
wk8 deload (once a wk training)
wk9 reload (twice a wk training)
wk10 reload (twice a wk training)
wk11 reload (twice a wk training)
wk12 reload (twice a wk training)
wk13 prime (once a wk training)
wk14 prime (once a wk training)

is this ok, or should wk12 be a deload with twice a wk training. you must deload and reload as you see fit during a blast as everyone responds differently. The secret is not training past 4 weeks during a reload or two week during a deload. Also stay with the same muscle training frequency (once a week muscle training or twice a week muscle training) for at least 8 weeks before changing to the other. You want full-adaptation to occur before changing to the other one!!!i wish everyone succes with sts training, and i'll be hitting the gym for some extreme gains!

answers above in bold!

[Ronnie Rowland]

bro i have never been stronger using sling shot ... amazing stuff

I appreciate these kinds of honest testimonials. When things slow down I am going to post some pictures of some of my current clients at Golds. Many of them passed me up in strength in no time flat using the Slingshot Approach. Several have surpassed me in size as well but the off-season awaits and I will have my revenge....

[Ronnie Rowland]

i wish i understood this training, i read half of the topics but i dont understand how this works still too complicated , i really need help with my strength training..

I will help you through this thing! Please hang in there with me..

First, are you power-lifting or bodybuilding?

[NewMuscle83]

Ronnie,
Your 8-12 WEEK “ANABOLIC BLAST" were each muscle is trained "once a week” schedule is looking real legit. I will be trying this out next week the way you describe it (deload, reload). I will run it for 8 weeks and see how it works for me.

My question is, can you switch the shoulder and leg days? So, can I have my schedule be as follows:

A. Monday:
Chest
Biceps
Forearms

B. Tuesday-
Shoulders
Triceps

C. Wednesday-Off

D. Thursday-
Legs
Abs

E. Friday-
Back
Traps
Rear deltoids

Also, how long do you think each workout will take? I'm thinking of throwing in 20 minutes of HIIT 2 or 3 times a week PWO to keep bf as low as possible. I'm really going for a lean bulk and I don't want to sacrifice a low bf for muscle gain.

[RoaringMad Mac]

Hey Ronnie reports please. LOL.

[bakie]

Right on man... I appreciate it. I am not going to lie. I have been working out 25+ sets for the past year nearly. I changed to your workout program just going into a reload with 12- sets, and stuck to the diet you suggest. I have put on 8 lbs in the last two weeks. The read you put on this forum may have been one of the most beneficial reads I have made in my time of lifting. You have done a great service to every member that will ever walk on this forum and read your thread.

[InsaneMike]

Oke I'm starting out my blast today. I'm gonna do 3wks Reload, 1wk Deload. And see if thats what my body likes.

8wks every musclegroup once a wk.
8wks every musclegroup twice a wk.

I'm starting out with this routine, what do you think?




Bench press WAU – WAU – Prep – 6 – 8/10 – 8/10
Incline Dumbell Press 6 – 8/10 – 8/10
Flyes Incline 8/10 – 8/10 – 8/10
Cable Cross 8/10 – 8/10 – 8/10

Deadlift WAU – WAU – 8/10 – 6 – 6 – 3
Cable row WAU – WAU – 6 – 8/10 – 8/10
Barbell row (lats) 8/10 – 8/10 – 8/10
Pullover cable 8/10 – 8/10 – 8/10
Seated shrugs 8/10 – 8/10 – 8/10
Barbell shrugs 6 – 8/10 – 8/10

Close grip bench WAU – WAU – Prep – 6 – 8/10 – 8/10
Behind the neck cable raise 8/10 – 8/10 – 8/10
One arm pull down 8/10 – 8/10 – 8/10
Cable curl 8/10 – 8/10 – 8/10
Preacher curl (barbell) 8/10 – 8/10 – 12/15
Seated hammer curl 8/10 – 8/10 – 8/10

Smith shoulder press WAU – WAU – Prep – 6 – 8/10 – 8/10
Seated side laterals 8/10 – 8/10 – 8/10
Front laterals 8/10 – 8/10 – 8/10

Standing Calve raise 8/10 – 8/10 – 8/10
Seated Calve raise 8/10 – 8/10 – 8/10
Leg Press calve raise 8/10 – 8/10 – 8/10
Squat WAU – WAU – 8 – 6 – 6 – 3 – 15
Leg Press 6 – 8/10 – 8/10
Lunges 8/10 – 8/10 – 8/10


( sorry for the layout, its a copy past from my word file, WAU means warmup and)

[Ronnie Rowland]

oke i'm starting out my blast today. I'm gonna do 3wks reload, 1wk deload. And see if thats what my body likes.

8wks every musclegroup once a wk.
8wks every musclegroup twice a wk.

I'm starting out with this routine, what do you think?




Bench press wau – wau – prep – 6 – 8/10 – 8/10
incline dumbell press 6 – 8/10 – 8/10
flyes incline 8/10 – 8/10 – 8/10
cable cross 8/10 – 8/10 – 8/10

deadlift wau – wau – 8/10 – 6 – 6 – 3
need wide-grp pull-ups or pulldowns here for around 3 sets and you need close grip pull-ups or pull-downs here with palms facing each other for around 3 sets
cable row wau – wau – 6 – 8/10 – 8/10
barbell row (lats) 8/10 – 8/10 – 8/10
pullover cable 8/10 – 8/10 – 8/10
seated shrugs 8/10 – 8/10 – 8/10
barbell shrugs 6 – 8/10 – 8/10

close grip bench wau – wau – prep – 6 – 8/10 – 8/10
behind the neck cable raise 8/10 – 8/10 – 8/10
one arm pull down 8/10 – 8/10 – 8/10
cable curl 8/10 – 8/10 – 8/10
preacher curl (barbell) 8/10 – 8/10 – 12/15
seated hammer curl 8/10 – 8/10 – 8/10

smith shoulder press wau – wau – prep – 6 – 8/10 – 8/10( (i would do 4 sets of this exercise)seated side laterals 8/10 – 8/10 – 8/10
front laterals 8/10 – 8/10 – 8/10 (may want to replace this exercise with reverse flyes unless you have lagging front detls).
standing calve raise 8/10 – 8/10 – 8/10
seated calve raise 8/10 – 8/10 – 8/10
leg press calve raise 8/10 – 8/10 – 8/10
squat wau – wau – 8 – 6 – 6 – 3 – 15
leg press 6 – 8/10 – 8/10
lunges 8/10 – 8/10 – 8/10

need something for hams-leg curls of some sort.

( sorry for the layout, its a copy past from my word file, wau means warmup and)

above in red bold.

[Ronnie Rowland]

Hey Ronnie reports please. LOL.

YES SIR!

[Ronnie Rowland]

Right on man... I appreciate it. I am not going to lie. I have been working out 25+ sets for the past year nearly. I changed to your workout program just going into a reload with 12- sets, and stuck to the diet you suggest. I have put on 8 lbs in the last two weeks. The read you put on this forum may have been one of the most beneficial reads I have made in my time of lifting. You have done a great service to every member that will ever walk on this forum and read your thread.

Your testimonial is greatly appreciated bakie!!!

[InsaneMike]

above in red bold.

Oke thanks!

I've started this out, and I'm going to post the results after a few months!

See you then

[muscle_20]

Ronnie Rowland as in the guy who competed at the Palmetto Cup 2009?

[Ronnie Rowland]

Ronnie Rowland as in the guy who competed at the Palmetto Cup 2009?

Yes that was me. It was my first time stepping on stage. Three weeks into my diet for the Palmetto cup I caught that bad stomach virus going around and never fully recovered.

I did the SC. State show a few weeks later and filled out much better. I plan to come in bigger next year as I have now learned how my body reacts to peaking.

Which class did you compete in if you don't mind me asking?

[muscle_20]

Cool man now that i know this is your system i will really study it tonight(there is a lot to read and i will admit some of the post i read from DC about you put me off a bit...).

You were really nice to me back stage and trust me i appreciate that i was feeling rough that day i was deathly sick all week and the next two weeks i lost about ten lb of muscle in the last few weeks doing 6 hours of cardio per day (no joke i lost my head lol). I was the guy who won novice class, talked to you again briefly after the state, you looked superb there also.

[Ronnie Rowland]

Cool man now that i know this is your system i will really study it tonight(there is a lot to read and i will admit some of the post i read from DC about you put me off a bit...).

You were really nice to me back stage and trust me i appreciate that i was feeling rough that day i was deathly sick all week and the next two weeks i lost about ten lb of muscle in the last few weeks doing 6 hours of cardio per day (no joke i lost my head lol). I was the guy who won novice class, talked to you again briefly after the state, you looked superb there also.

Thank you for the compliment. You looked great and deserved to win. I hope to see you next year as long as your not standing beside of me (you be a genetic freak)...lol


DOGGCCRAPP got me mixed up with someone else and it turned into an argument that has yet to be resolved. He came out saying a lot of things about me that were not true and that showed me his true character. I'm surprised it's still going on..lol....It's amazing that some people actually listen to this type of internet garbage. IMO DC has a problem admitting when he is wrong. I try to get along with everyone but its hard when someone is going around hating on you. I have never seen any value in trying to make others look bad while putting oneself on a pedestal like DC has constantly done over the years. Maybe one day he will change!?!?!?!?!?!?!?!???!?

NOTE: Anthony Roberts tried to pull the same old crap on Brian (the owner of this board). CHECK OUT THE LINK- http://forums.steroid.com/showthread.php?t=347460 Dante and Anthony appear to be buddies because DC praises Anthony's work. Neither men have ever competed in a bodybuilding show.


Our mutual friend George Grieves is using Slingshot Training with great success. It will do the same for you!!!

Let me know if you have any questions and I'll get back with you as soon as I can.

[anabolian]

Hi Ronnie. Where we can see pictures from Palmetto?

[KatsMeow]

OMG, is there an audio version for people like me who have ADHD and cant read that much?

[Ronnie Rowland]

Hi Ronnie. Where we can see pictures from Palmetto?

I have it on video but my computer does not have enough memory to download it to the internet.

The guy who took pics from our gym took pics of girls and very few of the guys. Go figure! lol..I have few pics that did not turn out well. I can try to scan a couple and post them later.

[Ronnie Rowland]

OMG, is there an audio version for people like me who have ADHD and cant read that much?

I was working on a Slingshot Training video but my computer does not have enough memory to download video from my new camcorder. I'm going to have to buy a new computer or find someone who has an advanced computer. The guy who was going to help me originally moved due to a job transfer.

I WILL WORK ON THIS!

If I knew your stats and goals it would help!!! In the mean time try this-I recommend training each muscle once a week using a 4- day split. You could try alternating a 3 week reload with a 1 week deload. 12 sets per major body part during reloads and only 6 sets during deloads.

I would alternate a high carb/low fat day with low carb/high fat day while keeping protein intake around 2 grams per pound each day during reloads and only 1 gram during deloads.

[KatsMeow]

I was working on a Slingshot Training video but my computer does not have enough memory to download video from my new camcorder. I'm going to have to buy a new computer or find someone who has an advanced computer. The guy who was going to help me originally moved due to a job transfer.

I WILL WORK ON THIS!

If I knew your stats and goals it would help!!! In the mean time try this-I recommend training each muscle once a week using a 4- day split. You could try alternating a 3 week reload with a 1 week deload. 12 sets per major body part during reloads and only 6 sets during deloads.

I would alternate a high carb/low fat day with low carb/high fat day while keeping protein intake around 2 grams per pound each day during reloads and only 1 gram during deloads.

I'll send you a PM and let you know what I just started doing diet wise and all or do you have another email address so i can send pics? I've been working with Reed on a workout program but this is interesting as well, I wish I was able to read it...too bad you cant do a live feed or something, that would be cool.

[Ronnie Rowland]

I'll send you a PM and let you know what I just started doing diet wise and all or do you have another email address so i can send pics? I've been working with Reed on a workout program but this is interesting as well, I wish I was able to read it...too bad you cant do a live feed or something, that would be cool.

I'm going contact an old friend (compter whiz) today and see what he can do to help me get a video for everyone.

You can send pics/diet to my home e-mail address. It's [email protected]

[F4iGuy]

Just wanted to say that I've been doing the updated STS routine for several months. Its working. I know its probably in this thread but could you remind me how to decide its time for the prime?

[Ronnie Rowland]

Just wanted to say that I've been doing the updated STS routine for several months. Its working. I know its probably in this thread but could you remind me how to decide its time for the prime?

It's a very individualistic decision. The best times are as follows-

1) You begin to experience nagging injuries that won't heal.
2) Deloalding is no longer working to restore your energy levels.
3) You are off an anabolic cycle and have lost your aggresion to train as hard.

[KatsMeow]

I'm going contact an old friend (compter whiz) today and see what he can do to help me get a video for everyone.

You can send pics/diet to my home e-mail address. It's [email protected]

Thanks Ronnie,

I'm getting and email put together for you

[t-gunz]

just read your STS training ronnie. i read it a long time ago. to be honest i didn't understand it, so therefore i assumed it will not be suitable. for me.
BUT
i have read this all and read over it again till i understood it. and my choice is to give this training a shot will start prime tomorrow and give this my 100%.

your same prime training and blast training is what i will be using only with very minor adjustments.

gotta admit i was doing a lot more sets. so maybe cuting back is what i need for growth. i could of been over training and not knowing this.

thanks for all this information ronnie. much apprecaited. as i can see how much time and effort has gone into this.

thanks again.