The Slingshot Training System

[OH REALLY]

OK Ronnie even my bench is going down 225 incline for 8 and now i cant seem to get six on the last set should i be dropping the weight towrds the last sets?

[Ronnie Rowland]

OK Ronnie even my bench is going down 225 incline for 8 and now i cant seem to get six on the last set should i be dropping the weight towrds the last sets?

yes!

[F4iGuy]

I need clarification for the reload/deload/prime and when to incorporate cardio. I am not using steroids.

Current routine:
3 week Reload (12 sets per bodypart)
2 week Deload (6 sets per bodypart)
Repeat until burnout (stiff neck/tendons). Then...
2 week Prime
and the cycle continues.

Cardio:
Reload 1 days (15min PWO)
Deload 4 days (20min PWO)
Prime 5 days (25min PWO)

Questions:
1. Considering I'm not using steroids, is my current routine correct or should I reload longer (8 weeks)? I can't reload with 12 sets for more than 4 weeks. If I reduce my sets whats a good starting point?

2. IF I cut my sets back on the reload so I can reload longer, do I also cut sets back on the deload or stick to 6?

3. If I'm reloading for 8 weeks when is cardio performed?

[Ronnie Rowland]

i need clarification for the reload/deload/prime and when to incorporate cardio. I am not using steroids. steroids are not needed with slingshot training!
current routine:
3 week reload (12 sets per bodypart)
2 week deload (6 sets per bodypart)
repeat until burnout (stiff neck/tendons). Then...
2 week prime
and the cycle continues.

Cardio:
Reload 1 days (15min pwo)
deload 4 days (20min pwo)
prime 5 days (25min pwo)

questions:
1. Considering i'm not using steroids, is my current routine correct or should i reload longer (8 weeks)? you should reload for 8 weeks then deload for 2 weeks. A prime is an active or non-active lay-off to be done while on vacation or when total burn out occurs. I do one about every 6 months or so for 1 week. I do absolutely no training of any kind when i prime. I can't reload with 12 sets for more than 4 weeks. If i reduce my sets whats a good starting point? 8-9 sets per major body part. 6 can be enough for muscles such as traps, hamstrings, forearms, calves.

2. If i cut my sets back on the reload so i can reload longer, yes! Do i also cut sets back on the deload or stick to 6? cut sets to 4 if you do 8.
3. If i'm reloading for 8 weeks when is cardio performed? when ever you want. Unless you are an endomorph i would not exceed 20 minutes 3 days per week. Never do cardio on leg day!

answers above in bold..

[Coca Cola]

Ronnie, everytime I train my lower body, whether its squat, lunges, leg press, etc, I feel that its always my quads do most of the work, the result is my hams and glutes stays flat, and underdeveloped.

My quads are pretty responsive with heavy weights, so I don't care too much for it, but what i need help with is how can I focus on my lagging hams and glutes?

Can you help me design a specialize set of exercises where I can do 1 special day per week just focusing on my lagging hams and glutes? like what are the best choice of exercises that won't involve any quads stimulation, and how many sets per exercises, etc, to beef up my flat backside?

Thanks man!