Quote Originally Posted by elpropiotorvic View Post
Ok I read through the whole thing ... I kinda applied it myself without the name... And it works ... But just so we can check a sample could you post both phases routines for a person that max bench is 315, and squats 405 and deadlifts 405 as well for max ...this person is 200 lb bb

like a sample routine; chest u will do this for this amount if reps during reload and u will work this way for the deload,
thaks btw ur post is great
Note: Eack work set is taken to good failure!


8 WEEK RELOAD


SLINGSHOT PYRAMIDING Sample using 3 exercises for 4 sets during 8 week reload when training each muscle once a week
(warm up sets not included)-



1st exercise is a key exercise-15 degree barbell decline press
PREP SET- 4-8 rep (3 reps short of good failure) -wait an extra minute than usual before going to 1st work set
1st set 4-6 reps (heavy set) to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure
4th set 12-15 reps to failure



2nd exercise is a first secondary exercise- 15 degree barbell incline press
1st set- 8-10 reps to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure
4th set 8-10 reps to failure


3rd exercise is a second-secondary exercise
Flat bench dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.
1st set- 8-10 reps to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure
4th set 8-10 reps to failure

TOTAL WORK SETS=12



8 WEEK RELOAD


REVERSE SLINGSHOT PYRAMIDING:

An alternative Reverse Slingshot Pyramiding scheme should be utilized by those of you who get easily injured or have joint problems. Skip the "prep-set" and increase weight on each set while reducing the reps. As you advance in strength/size it can be important to pyramid in this manner to avoid injury. You'll see many pro-bodybuilders using Reverse Slingshot Pyramiding as they become more advanced.


Reverse Slingshot Pyramiding for bench press (warm up sets not included)-

1st exercise is a key exercise-15 degree barbell decline press
1st set 12-15 to failure
2nd set 10-12 reps to failure
3rd set 8-10 reps to failure
4th set 4-6 reps to failure



2nd exercise is a first secondary exercise- 15 degree barbell incline press
1st set- 8-10 reps to failure
2nd set 8-10 reps to failure
3rd set 8-10 reps to failure
4th set 8-10 reps to failure


3rd exercise is a second-secondary exercise
Flat bench dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.
1st set- 12-15 reps to failure
2nd set 12-15 reps to failure
3rd set 10-12 reps to failure
4th set 10-8 reps tp failure

TOTAL WORK SETS =12
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2 WEEK DELOAD-


SLINGSHOT PYRAMIDING Sample using 3 exercises for 2 sets during 2 week reload when training each muscle once a week
(warm up sets not included)-



1st exercise is a key exercise-15 degree barbell decline press
PREP SET- 4-8 rep (2 reps short of failure) -wait an extra minute than usual before going to 1st work set
1st set 4-6 reps (heavy set) to failure
2nd set 8-10 reps to failure




2nd exercise is a first secondary exercise- 15 degree barbell incline press
1st set- 8-10 reps to failure
2nd set 8-10 reps to failure


3rd exercise is a second-secondary exercise
Flat bench dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.
1st set- 8-10 reps to failure
2nd set 8-10 reps to failure

TOTAL WORK SET = 6



2 WEEK DELOAD

REVERSE SLINGSHOT PYRAMIDING:

An alternative Reverse Slingshot Pyramiding scheme should be utilized by those of you who get easily injured or have joint problems. Skip the "prep-set" and increase weight on each set while reducing the reps. As you advance in strength/size it can be important to pyramid in this manner to avoid injury. You'll see many pro-bodybuilders using Reverse Slingshot Pyramiding as they become more advanced.


Reverse Slingshot Pyramiding for decline bench press (warm up sets not included)-

1st exercise is a key exercise-15 degree barbell decline press
1st set 12-15 to failure
2nd set 8-12 reps to failure




2nd exercise is a first secondary exercise- 15 degree barbell incline press
1st set- 8-10 reps to failure
2nd set 8-10 reps to failure


3rd exercise is a second-secondary exercise
Flat bench dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.
1st set- 12-15 reps to failure
2nd set 12-15 reps to failure

TOTAL WORK SETS = 6