The Slingshot Training System

[Ronnie Rowland]

The Slingshot Training System is best program in existence for gaining muscle mass. Beyond this, it's simply a matter of whether or not you have the genetics to become a great bodybuilder! If you have the genetics you will prevail. If you do not have the genetics, you will not be able to achieve the muscle development of a pro-bodybuilder. I can assure you that jumping around from one program to the next will not make any noticeable difference in your appearance. Stick to the program as outlined and find out if you have what it takes to become a champion bodybuilder! Genetics are extremely important in this game. If you have the gift to excel, you'll know it within the first 4 years of Slingshot Training. If you are always switching routines, diets or trying large amounts of various steroids, you don't have the genetics to become a top-level bodybuilder. Most of us do not have freaky genetics! You'll have to decide at that point whether to throw in the towel or be happy with less size/strength. There is still hope! Bodybuilders coming from various genetic backgrounds make better progress using Slingshot Training then those who do not! One reason is that it forces you to cycle your training and diet. Thus the body is constantly receiving new training stimulus and responds with new muscle growth. Another reason they make better progress is because knowledge is power!

Editors Note: First of all, I want to say how much I am enjoying being a part of the anabolic review board and would like to thank the people who have made this board what it is today. I would also like to thank the admistrator (Brian) and moderators like (Doc sust) who have allowed me to share Slingshot Training ]with you! There is a ton of knowledge in this thread and I feel everyone will learn something to help achieve their bodybuilding success.

Feel free to ask questions about Slingshot Training in this thread, in the workout section below or through private e-mails. I will provide you with "real answers" and do my best to provide those answers in a timely manner.

1. Introduction Chapter
2. Biography
3. Straight Sets
4. Training Past Muscle Failure
5. Returns You Get For Your Efforts
6. Slingshot Anabolic Cycles
7. Slingshot Aerobic Cycling For Bodybuilder's
8. Slingshot Pyramiding For Bodybuilder's
9. Active or Inactive lay-off-"The 1-2 Week Anabolic Prime"
10. Sample Menu For Priming Phase
11. The Primary Training Phase-"The 8 Week Reload"
12. Breaking Plateaus By Changing Training Frequency
13. Diet For Reload Phase
14. Sample Menu For Reload
15. Diet for Deload
16. Slingshot Bodyfat Loss Diet Plan
17. Slingshot "Keto Diet" vs Slingshot "Carb Cycling" Diet and Sample Menu For Getting Shredded
18. Three-Four Day Per Week Split For Beginners
19. Three Day Per Week Split For "Once A Week" Muscle Training
20. Three Day Per Week Split For "Twice A Week" Muscle Training
21. Four Day Per Week Split For "Once A Week" Muscle Training
22. Four day per week Split For "Twice A Week" Muscle Training
23. Five Day Per Week Split For "Once A Week" And "Twice A Week" Muscle Training
24. Six Day Per Week Split For "Once A Week" And "Twice A Week" Muscle Training
25. The "Super Blast"-To Be Used Only For Blasting Past The Most Stubborn Training Plateaus
26. Slingshot Training Cutting Routines "To Be Used With The Slingshot Bodyfat Loss Diet Plan".
27. Please Represent Our Sport With Dignity
Glossary

[Ronnie Rowland]

Throughout the years, myself and other bodybuilders/power-lifters have experimented with reloading for longer than 8 week intervals. On paper the idea sounds promising but in reality it causes progressive gains to stop sooner that what can be accomplished with proper periodization. I have been fortunate enough with my profession to be able to perform many trial runs with people coming from various genetic backgrounds and who where at diffferent training levels (beginners, intermediate advanced and very advanced)!

## I have learned that many people can do enough right by accident in the gym to reach a pretty high level of development. I like to see them obtain that last 20-25% with Slingshot Training they are usually missing out on while avoiding injuries that should never have occured in the first place.##

Multitudes of people, especially our youth, are often guilty of listening to those who are taking or have taken a ton of anabolic drugs. Not that there’s anything wrong with adults taking anabolics if they chose to do so, but when these individuals use their stats to bolster arguments in favor of some idiosyncratic approach to training and dieting, it becomes the flavor-of-the-month approach to bodybuilding. The truth is, a lot of drug- enhanced bodybuilders make impressive initial gains, but are not making continued gains because they do not know what constitutes proper diet and training. My suggestion to everyone is to approach training in a simplistic manner. There's no reason whatsoever to be filled with doubts. The best thing you can do is not over analyze and just train consistently hard and allow what ever will happen in the long run. This will put you on the right track! It's rarely about muscle recovery, it's about tendon, joint and CNS recovery. Meaning the joints, tendons and CNS of steroid users can't withstand more than a natural trainer regardless of how many steroids they take to enhance protein synthesis. Just because someone using steroids will experience faster muscle recovery does not mean they can get by with more volume and make maximal gains. The muscle tissue of natural bodybuilders also recovers at a fast rate but they still need to wait for CNS and joint recovery to take place prior to training again. Anabolic steroids are known for increasing the rate at which a muscle recovers by accelerating protein synthesis and up-regulating neuro-muscular pathways. This combination makes "steroid users" stronger and bigger at a quicker rate than natural trainers. The extra strength allows those who are on steroids to generate more intensity and push heavier work loads. The additional stress breaks down more muscle tissue, increases joint deterioration, and puts a tremendous strain on the central nervous system.



## Use of the Slingshot Training System promotes the greatest results in a controlled fashion—both with and without the use of illegal substances.##



Weightlifting is about creating continual adaptation. Gains in muscle mass are not made in a linear fashion. My studies have found that after reloading for 8 weeks, the body's ACTION/REACTION FACTORS catch on to the same training stimulus even if some gains are still being made. What occurs next is that all gains will come to a sceeching halt much sooner! Why? Beause a deload provides the body with a different training stimulus while allowing Central Nervous System recovery-hence muscle gains are also made during a deload. It's not just during a reload that muscle gains are made! Alternating back and forth between a reload and deload will certainly extend your growth period by keeping the body off balance. The old sayings that sometimes "less is more" or "a lot of things work but nothing works forever" is correct.

The culprit with deloading is when someone absuses it as an excuse to become lazy or look for an easy way out. Think about this-Mike Mentzer was always big due to his genetics. For years he had utilized a constant reload to obtain pro-level status. One day he decided to reduce his training volume by way of a deload. What happened? Mike experienced a huge growth spurt that made him believe low volume training was the holy grail of bodybuilding. However, this was not the case at all. He simply provided his with body with a new training stimulus while simultaneously allowing the body full-recuperation. Mike should have returned to his old higher volume training method of reloading and then changed things up with proper deloads. Instead he went from one extreme to the others and this kind of dogmatic thinking has brought forth much confusion in the bodybuilding community that should not be. Dorian Yates when through the same exact thing and it ended his career!

NOTE: I believe in taking the path of least resistance in all that I do bodybuilding wise. Paralysis by Overanalysis is a common thing with today's bodybuilder's and Slingshot Training is helping people break away from the viscious cycle of obsessive compulsive high-volume training and obsessive compulsive low-volume training!

Due to all the chaos, we now have much division in the weight lifting community. On one side we have the low volume crowd screaming everyone’s over training! On the extreme opposite end we have the high volume advocates preaching that anyone who uses low volume is lazy and are not doing enough work to stimulate muscle growth! Then there’s the moderate volume crew who believes low volume and high volume lifters are nothing more than a bunch of extremist! Next, we have the powerlifters claiming the only way to obtain size is to lift with heavy weights and low reps! Last, we come to the radicals who have given up on finding any truth and go around telling everyone all they need to do is lift until they drop and eat like a mad man! Next, we come to the fad diets. On one side we have the high carb crowd claiming if you eat dietary fats they are more likely to be stored as bodyfat. Then, we have the high fat diet advocates teaching that carbohydrates are a menace because they increases insulin levels causing our body’s to store fat. Yes, there are also groups who teach you should never eat carbs and fats in the same meal or eat carbs at night. Other self-proclaimed experts are saying the body is only capable of digesting a certain amounts of protein in each meal and the rest is stored as bodyfat or eliminated by the body. Last, we have the radicals who believe the more protein you eat the bigger and stronger your muscles will become. So, if you’re tired of all the chaos, and I know many of you are, you have finally found the right training system!

# # Slingshot Training is turning chaos into predictability for many weight lifters.# #

The Slingshot Training System is the authoritative guide to reaching your utmost genetic potential as a bodybuilder or power-lifter/strength athlete. Both natural and drug enhanced lifters should train in cycles that mimic the action/reaction factors of anabolic steroid cycles! The same dosage of synthetic testosterone enanthate starts losing it's effectiveness after having been active in the body for roughly 8 weeks. The same rule applies to anabolic agent like creatine that can be purchased over-the-counter by naturals. The secret lies in doing 2-Anabolic Phases (RELOADING AND DELOADING)! The advantages of Slingshot Training over other routines is that it’s fun and exciting, it's not some cheesy cookie cutter routine, its' safe and proven to work, the training splits and exercises that will fit everyone’s needs, it allows you to work on weak points, there's a diet plan to fit everyone’s bodytype, it’s easy to follow and it will allow you to reach your utmost full-genetic potential in muscle size at a faster pace without becoming injured or over-trained.

Truth be told, some of you go around boasting about making gains following a particular training style or diet plan that's not really the best. When I was inexperienced, I was in the same boat. What I learned throughout my career is that it's not nearly as important to find which methods work, but rather finding those that do not work so well! Throughout my 22 years as both a personal trainer and weight lifter, I learned to allow my experiences in the gym and at the table have their way with me. I compared the over-all results of every training style/diet I could find until only the best was left standing. Now at 43 years of age, I have discovered that as with most truths, it's usually very simple and right in front of your face. The best program I have found for both bodybuilders and strength athletes is the Slingshot approach. I have a very good idea who most of you are. And even though we may have grown up in different parts of the world, we are just a like when it comes to weight training. Many of you are fed up with not looking any different and you do not want to spend the next few years wasting time jumping from program to program and being confused by all the different opinions. Slingshot Training is precisely what everyone is looking for in this day and age of complexity and over-analysis.

## Within the next 10 years, I predict that most people who are serious about weight lifting (bodybuilding and strength training) will be using some form of Slingshot Training. Everyone must dedicate themselves to this lifestyle, incorporate the proper nutrition, lift heavy weights with the correct form, utilize straight sets, use a lot of sets for the anchor exercises and push through the cruelest reps weight lifting has to offer. You must avoid thinking in absolutes if you want to succeed at this sport. Bodybuilding in an extreme sport, but having an all-or-nothing mind-set is counter-productive. I am of the opinion, there never has nor will there ever be a better way to train than using a Slingshot approach.##

Important Note: I've received a ton of emails concerning training splits. For the record-I do not believe in "cookie cutter routines" because they do not work for everyone! Everybody has a unique training preference. This includes both exercise selection and the way body parts are split. No one split can be said to be Holy Grail because so much is dependent on individual preferences. The training splits listed are mere samples that have worked extremely well for many. Those of you with a very busy schedule may be able to train only twice a week where as some of you hardcore bodybuilders will want to train upwards of 7 days per week and twice a day (morning and aftenoon workouts)! For now I am covering 3, 4,5 and 6 day sample training splits for bodybuilder's. The strength training/power-lifting and power-building (hybrid between bodybuilding and powerlifting) programs will be listed in my book when it gets published. I do want to say something up front for those involved in various sports- Do not use speed reps in hopes of increasing athletic performance. This is wrong! Speed reps will actually do just the opposite over time by slowing down body motion in order to protect the joints. Those of you involved in sports must utilize polymetrics or practice the sport you are involved in to increase speed, not speed reps where there is a lock out at the end of the movement with weights. Also understand that you can use your own customized split with each and every type of training program. Just keep the maximum amount of sets and 2 training cycles (RELOAD/DELOAD) as I have outlined. DO NOT use poor splits were a lot of over-lapping occurs between body parts if you want Slingshot Training to work for you!



Biography


My name is Ronnie Rowland. I am 43 years old and have been a personal trainer for over 22 years. My passions for helping others gain as much size and strength as humanly possible has turned into a life time obsession. Years ago, I dreamed of designing the most logically consistent training system in the world. I'm glad to have the opportunity to share with you what I believe are the finest principles. For those of you who have a basic understanding of training and diet, Slinshot Training will make sense. My agenda is helping others full-fill their dreams both inside and outside the gym. When my elite clients think they are working hard in the gym and on their diet, I tell them that someone is probably working even harder and that should drive them crazy!

I specialize in working with elite-athletes (for i.e.; professional football players, bodybuilders and power-lifters). I'm here to help everyone in need. I do not quit on people because I have learned, it's like patronizing them for life! I tend to be a perfectionist and set no boundaries with my hardcore trainees. I teach them to think like a child so more can be accomplished through imagination and visualization. I am of the opinion that all too often weight lifters let society dictate to them what they can do instead of thinking outside the box. I also believe in making short term goals. Then once you achieve them you can start getting more aggressive in your vision of what you want to accomplish. If I do not know how to do something, I'll learn to do it. I'll do whatever it takes to help others achieve their weight-lifting goals and let no one stand in my way! I am commited to being the best personal trainer I can be. It's been very exciting for me to watch the transformations being made with Slingshot Training. I am convinced you have to have your mind, body and spirit working in harmony so you can confront and conquer this sport.


Muscle size, shape, potential for growth and strength are determined by your own personal set of genes-but I do not mean to imply the proper diet and training program won't help you maximize your genetic potential. My biggest obstacle as a personal trainer has been training "insecure people". They tend to get all upset when I show them a better way. For example, I have explained to many individuals that the flat bench press is great for those with superior chest genetics, but not so good if they were born with a small chest. With the flat press, more of the load is taken over by the front delts, triceps and lats as opposed to the chest for those individuals with small pecs. These people tend to do much better with decline presses, incline preses and flat flyes. People who were born with a big set of pecs usually excel using flat presses. Some of the people I meet that have a small chest will turn a deaf ear when they hear what I have to say about flat presses because they have a hard time accepting the fact they do not have a huge barrell shaped chest like Arnold. However, once they start having severe rotator cuff pain or show signs of lagging in the chest department, most become all ears.


## Let's be honest, accepting our genetic limitations is not an easy thing to do. You can lie to others if you choose to do so, but never lie to yourself! ##


Years ago, I dreamed of designing the most logically consistent training system in the world. I'm glad to have the opportunity to share with you what I believe are the finest bodybuilding principles. For those of you who have a basic understanding of training and diet, Slingshot Training will make sense. My body type falls into the category of your classic skinny-fat-man with poor vascularity. Before you laugh too hard at my non-training picture, I want you to realize my genetics represent the largest population of today’s bodybuilders; the hard gainer! Due to having surgeries, I was unable to train. I lost all the muscles I had worked for in only 2 years time. This occurred when I was in my early 30’s. At the bottom of this page are some before and after pictures showing you what Slingshot Training has done for me. The after pictures were taken back in the summer. The picture of me holding up the fish was taken when I was unable to train. Here's a link to some current pictures. http://forums.steroid.com/showthread.php?t=323739 In addition, my 45 year old wife decided to post some of her pictures in the following link- http://forums.steroid.com/showthread.php?t=361620 My wife Kathy Rowland is currently squatting 315 pounds for 8 reps and is doing lunges for 15 reps with 2-45lb plates on each side of the bar. I will post more progress pictures of my wife and I as time goes on!

Before Slingshot Training





After Slingshot Training





Pics of wife after entering her first bodybuilding show this year and winning 1st place in middle weights-http://forums.steroid.com/showthread.php?t=389194





The STS is just as effective for one of my friends with good genetics. I’ll let you read a quote from a professional bodybuilder named "Tricky Jackson". Lonnie Tepor of Ironman Magazine referred to him as the greatest light weight bodybuilder of all time. A quote from Tricky Jackson himself: “Many have asked what my "secret" is for putting on lean muscle mass during the off-season. To make a long story short, it wasn't until the year 2004 that I met long time professional trainer Ronnie Rowland out of Aiken South Carolina. He introduced me to an unconventional approach to bodybuilding called the STS (Slingshot Training System). I thought I had heard it all, but he opened up my eyes to what bodybuilding could be and showed me how to cycle my workouts in conjunction with my diet-supplements in order to mimic the way chemically enhanced bodybuilders make their best gains. In 2004, I was an advanced competitive bodybuilder weighing in at 198 lbs during the off- season and my gains, had all, but stopped. I gained only one pound of muscle that whole year stepping on the stage at 170 lbs. As you can imagine I was getting a bit frustrated. Rowland convinced me to give his off-season training system a try during the 2005 off-season. To my surprise, I increased my body weight considerable and was able to maintain 8 pounds of pure muscle after I dieted down for my show. This allowed me to step on stage at a ****** 178 lbs. It wasn't until getting my pro-card, that I fully realized just how far this training system had taken me. In 2006, I was about 221 lbs off season and a whopping 190 lbs on stage. That’s 12 more pounds of pure muscle in only a year’s time!!! It gets even better. I almost won my first pro show this past weekend by placing 2nd to Silvio Samuals in the Europe 210 lbs and under Division and came in 9th in the open. My experience with the STS is beyond measure-"literally"!

[Ronnie Rowland]

Straight sets

I am of the opinion that all beyond failure training techniques (e.g., rest-pause and forced reps) are just an egotistical way to promote a radically different training method! I have developed an advanced training system that will work for anyone that is willing to give it a chance. It goes against a lot of the Muscle Mag Dogma that’s continually being rehashed. There’s no rest-pause, forced reps, or giant sets. Many training systems sound whacky because they are whacky! If you do something extreme, it’s going to be something you can’t live with so it’s bound to fail. No one has devises a training technique that will work as good as straight sets for building size and strength. There’s a very good reason that most veterans in this sport have stopped using extreme training techniques. It doesn’t matter if beyond failure training techniques are used in the lower rep-ranges or the higher rep-ranges because the burn and stress still carries over to the vulnerable joints and tendons-hence greatly increasing your odds of developing tendonitis and tearing a tendon. Using beyond failure training methods like rest-pause, forced reps and giant sets will force you to train with less volume and weight. Therefore, you won’t be able to keep the training volume and weight loads high enough for a long enough period to experience maximum muscular growth.


## As far as all beyond failure techniques such as giant sets, forced reps, rest-pause or whatever, after you do them the first time, its difficult to go above and beyond the work you did last time without over-training or causing injury##


Power-lifters and those who compete in the world’s strongest man competitions are some of the largest men to ever walk on the face of this planet. They obtain their massiveness by utilizing nothing other than straight sets. Every training method other than straight sets has fallen short of what I consider optimal for providing fast, safe, and efficient results. There has never been any evidence to show that any training method regardless of how many bells and whistles it comes equipped with can increase your muscle mass and strength as efficiently as straight sets. Trust me on this one! Who do you think would make the most gains; a guy who does 4 sets of 10 reps using 400 lbs on the vertical leg press machine or the guy who does 1 triple drop set using 400 lbs, 350 lbs, 300 lbs and finally 270 lbs? The obvious answer is the guy who used more weight on all 4 sets. Why? Because straight sets allows you the power to lift a greater weight-load range. With beyond failure techniques such as drop sets, you’re basically breaking down less muscle tissue yet annihilating the nervous system and joints. The same rule applies to rest-pause training as well because with each subsequent set you are using fewer reps with the same amount of weight. A rest-paused set done in the 8-12 rep range will not create the same kind of strength gains that are obtained by using a straight set for 4-6 reps simply because you cannot lift heavy when training near the point of non-stop. Straight sets give you the best of both worlds because it allows you to stay within the bodies recovery limits while building maximum size and strength. Using beyond failure training methods will force you to train with less volume-hence you won’t be able to keep the training volume high enough to experience maximum muscular growth.

* * There’s a lot to be said for being logically consistent* *


The problem with always using very intense low volume training and/or intense beyond failure training methods to gain muscle is that you are supposed to keep using more and more weight or perform more reps with the same weight until you get to the upper limit of whatever rep-range you have for the various exercises you are utilizing. That works for beginners but not for those of you who are more advanced. Anyone can make continued strength gains for the first year or two of training, but if you have been training for 5 years using a good training system, how much stronger do you think you are really going to become? Trust me, there is a limit you will reach! If not, then everyone of you reading this who have been lifting for 5 years would be bench pressing 500 pounds plus for 10 reps and that's not the way it works. Only the genetically gifted are able to bench press 500 pounds plus for 10 reps in good form! Most of you who have trained hard-heavy for multiple years have injuries of some form and have to be careful to not flare up old injuries. If you try to lift even heavier weights by employing intense beyond failure training methods such as rest-pause or forced reps, you are just going to get hurt even worse. Bodybuilding and powerlifting are two different things and you will do well to remember this. Just because I have been using 160 lbs on lying tricep extensions for the past two years does not mean I am not making forward progress as a bodybuilder! My tricep tendons can only handle so much pressure until they give way. So, by adding work sets and changing the frequency in which my triceps are stimulated, I get a rapid training effect as an advanced trainer without having to keep increasing the weight I lift or upping the intensity past momentary muscular failure. Those bodybuilder's who claim you must lift heavier weights every single week are either being dishonest or living in Fantasy Land. Low volume bodybuilders always hit a plateau and then they have no safe place to turn in order to put on more size! Proper periodization with nutrition, straight sets, single drop sets, and supplements are the best route to take as an advanced weight trainer when training for size.



Important Note: Researchers from Truman State University (Kirksville Missouri) investigated whether the amount of rest taken between sets had an impact on the immune system/CNS. What they found was something I have known for some time: "Nine male college students performed two workouts of 10 sets of 10 reps of the leg press, resting either 1 minute or 3 minutes between sets. They found that the one-minute rest periods caused more strain on the subjects immune systems compared to 3-minute rest periods". The graphs shown in this article suggest that higher-intensity training techniques by way of shortening rest periods by only 2 minutes increases strain on the immune by an extra 60% on the Lymphocytes scale and 40% on the Monocytes scale. Now just imagine how much more of an increase you would get by using beyond failure techniques! Heavy compound exercises like the squat will take longer to recover from than isolation exercises such as biceps curls. When you go to good failure on very demanding compound movements, you may need to wait around 4 minutes between sets. It depends on how large the muscle group and with how much weight you are pushing. For example; you wont need to wait as long between sets for shoulder presses as you will deadlifts.



Regardless of what anyone claims, no ones body does well pushing beyond failure. It's just not as effective for increasing weight load-range and workload capacity as common power-lifting fundamentals. If so, every power-lifter and strongman on the face the planet would be using beyond failure training techniques instead of straight sets and we know that’s not the case. When over-training of the CNS occurs you are exhausting all the neurotransmitters in the nerves so that now they have trouble telling the muscles how to contract with optimum efficiency. People who make the mistake of training with more intensity by shortening their rest time between sets will become over-trained. Handling maximum weight places a tremendous stress upon the nervous system, which takes longer to recover than muscles. For example, cranking out 145 pounds for 8 repetitions puts less stress on your body than pushing 350 pounds for 8 repetitions. Your muscles grow, but your CNS and joints do not!


Bodybuilding is about applying stress to the targeted areas. The form and rep ranges to be used for bodybuilding is a bit different than power-lifting. With compound movements, bodybuilders should smoothly explode the weight faster with full power after completing approximately one fourth of the complete repetition. It should take you about a second and a half to complete the positive stroke when performing heavy compound movements. With isolation movements, you should wait and move the weight faster at about the half way point of the repetition. With full-stretch exercises the muscle and tendons are easily damaged with sudden burst at the beginning of the movement. With isolation movements the positive stroke should take you around 1 and a half to 2 seconds to complete! The controlled negative should be around 2 seconds for both categories of exercises. The positive stroke should be somewhat explosive yet controlled to the point it's working the muscles to the fullest extent. Moving the weight too slow (for i.e. a 3 second positive and a 4 second negative) won't allow you to use enough weight to fully break down the type 2 muscle fibers due to lactic acid build-up. As you approach the end of a work set, you'll need to increase the explosiveness within each repetition (not speed of the repetition itself) as your muscle begin to fatigue and build up lactic acid. Do not fall victim of using very slow reps to try and gain additional muscle size. This means avoiding the use of slow negatives, slow positives or both. The only time you can gain more muscle mass by converting to slow reps is if you have been under-training or using very poor form. In these particular cases it's the increase in time under tension, not the slow reps that are actually making the difference. The secret to increasing the recruitment of the powerful fast twitch muscle fibers is using a controlled negative and the fastest positive rep speed possible while delivering maximum stress to the targeted area. Then, simply increase the amount of weight you can lift in conjunction with extra time under tension during the appropriate periods.

Editors Note: I am all for using a very controlled negative (around 2 seconds) but against super slow negatives only with heavy weight. Slow twitch fibers fibers have a very small growth capacity so do not waste your time doing super sets, giants sets,strip sets etc! High reps or beyond failure technigues as described can increase muscle increase and build some new capillaries but contractile fibers (what you are after) need heavy weights and a slow controlled negatives. Rapidly stretching a muscle will reduce the time of the negative contraction. Thus, bodybuilders should strive to exploit all of the possible muscle stimulation benefits of the negative stroke by controlling the negative portion with a deliberate movement. Muscle tears can occur during the negative portion of the movement. This is when the muscle lengthens under the weight load. Performing your movements with a controlled negative of around 2 seconds actually helps protect against muscle injuries. During the last set of each exercise I strongly recommend fuly taxing the muscle by using a slower negative of around 4 seconds on exercises that are feasible. The advantages of controlling the negative are 3 fold:


1) It keeps you from using excessive momentum during the transition phase between the negative and positive portions of the movement.

2) The muscle adapts to the negative portion and builds up its resistance for injury during a negative part of the movement.

3) As with the positive stroke, controlling the negative causes your muscle to grow bigger and stronger.

Using heavy negatives, super slow negatives and/or negative training only should be avoided because the muscle damage experienced by this kind of training is very similar to the very thing you should be trying to avoid-(muscle strain)! In addition, attempting to perform a very slow negative produces a lot of lactic acid in the muscles-hence reducing your ability to push maximal weight on the positive contraction. Feeling the negative stroke and stretch should be treated with the same importance of feeling the squeeze and contraction during the positive stroke because both actions increase strength and size. If you avoid feeling the negative you’re missing out on your potential for increasing maximum muscle size and strength. Make sure to control the movement of each repetition to ensure that you generate both size and strength with both the positive and negative.

[Ronnie Rowland]

Training past muscle failure.

Powerlifter’s and those who compete in the strongest man/woman competitions have learned the value of preventing injuries and nervous system destruction by not training beyond momentary muscular failure. Taking less away from the body allows it to recuperate faster, meaning the overcompensation process (where strength and growth occurs) can conclude sooner and with consistency. Using excessive body english to reach absolute muscular failure or beyond (the point you can no longer budge a weight), especially with heavy work loads, creates great demand on the tendons, joints, and nervous system.

Your goal as a weight lifter should be to increase the weight on the bar through a Progressive Overload and train with great intensity, not training to the point where someone has to pull the barbell off your chest on the last rep or assist you in pumping out a few extra repetitions at the end of an intense work set by pushing past failure. Do not want to avoid training to failure if you are a bodybuilder; it’s the wrong kind of failure training you should avoid, especially when training a large muscle group like the legs. The ideal situation as a bodybuilder is to reach as close to muscular failure as possible on each work set, but in a way that will induce maximum stimulus to the muscle fibers without causing injury or impairing the Central Nervous System. I call this good failure because it is the absolute best way to train for maximum size. As a strength trainer/power-lifter you will want to train in the 1-5 rep range and try to leave one in the hole (stop one rep shy of good failure) on power-lifting movements to prevent injuries and Central Nervous System burn out.


## Bodybuilding and Powerlifting are not one in the same and you would do well to remember this if you want to be good at either.##


Some people have equated overloading the muscle with decreasing the amount of rest taken between sets. This means using a lot less weight on subsequent sets. Their purpose of moving quicker between sets is to burn the muscle beyond a point that can’t be achieved with straight sets. I think some tend to forget that burning a muscle with higher reps or taking less rest between sets is not equivalent to burning the muscles by performing additional work sets. Increasing training volume up to no more than 12 sets per major body part each training session, along with the a properly utilized deload, will allow you to train with a heavier workload on a progressive basis. You'll need to wait long enough between sets to allow ATP restoration. On the other hand, when you move rapidly between sets, ATP cannot regenerate itself fast enough to support a true progressive over-load.

It’s important that you understand a burn obtained from using more straight sets equals over-load, but a burn obtained from applying beyond failure techniques like triple drops sets, super sets, rest-pause and or moving rapidly between sets does not promote the same degree of over-load. Also, it’s been proven beyond a reasonable doubt that a certain amount of volume is needed when utilizing any rep-range with straight sets. Over-load and intensity should come through weight selection and the amount of sets performed, not to burn the muscle beyond fatigue. I think this is where some tend to get confused. Keep in mind that getting a nice pump is not the same as burning the muscles. Your primary focus should be overloading the muscles while obtaining a nice pump.

# # Obtaining a good pump by moving rapidly between sets should be avoided like the plague if your goal is to add size-strength. # #

I want you to understand that I have watched people waste a lot of precious time and energy using beyond failure techniques and many have the injuries to prove it! Nothing good can come from building the foundation of your workouts around training techniques whose primary focus is on nervous system/joint over load as opposed to progressive muscle over load. Beyond failure methods cause a severe burn in the muscle and this burn always carries over to the joints/tendons! This can produce tendonitis in short order. I’m here to tell you that using these extreme training methods with any consistency can hold you back by causing injury and nervous system fatigue. (However, the body does do a good job at handling single drop sets given they are not used during compound leg exercise!)



Beware of Deception: Some of these training methods being exploited are more of a badge than a great training program. In fact, some of these programs are totally destructive to your body. Some of the followers can name the exercise selection for the most part, but that's about it. Ironically enough, they sure know how to preach it. I’ve witnessed more injuries from rest-pause, bouncy reps and forced reps, than any other forms of training. Don't allow yourself to become a victim. You'd think anybody in their right mind would know better, but it can be easy to get brainwashed through someone elses exxagerations about how much size they gained following a particular style of training. See to it that no one mis-leads you with pschological conditioning! Being able to discern between truth and error is very important. I respect the opinions of others but there has to be an authority in the weight lifting community. Cling to the things that are safe and timed-test in the gym. When a person departs from the basic foundations of weight training, they are going to end up disillusioned. Don't let some muscle magazines or some so-called training guru lead you astray! We as bodybuilder's need to make sure as individuals that we take responsibility for what we accept to believe and teach others. I am not pointing the finger at anyone in particular. I am only pointing out the fact that our generation of weight lifters have an oppotunity to fix some things that are broken and say never again will we be led astray by deceptive marketing strategies that lead only to fantasy land.


The human body wasn’t designed to go beyond failure. If you cannot lift a weight on your own within a given set, the weight load is too heavy! Extreme training methods have tore many a tendon clean off the bone and everyone who uses these techniques for long periods of time almost always develop a severe injury. Furthermore, techniques like rest-pause can weaken the muscle so severely it will rip a tendon clean off the bone before muscle failure occurs in the rest-paused reps within the set. It makes no difference whether or not the rest-paused reps are performed in the high or low rep range because extreme fatigue is still present and this stress carries over to the vulnerable tendons and joints.



Some training methods get their fame increased through articles in mainstream magazines. I have my concerns about some of these programs being exploited. Sometimes dogma and or marketing are a tough wall to crumble! Listen, I’ve spoken with literally thousands of trainers over the years who can vividly recall their last and final beyond failure training session. They grew to hate training and the gym with all their heart, mind, and soul! I think this speaks volumes about its validity in training to get giant muscles. I have been around bodybuilding for a long time now and I know many have the dedication to apply themselves. I don’t want you to make the mistake of pumping up your muscles with massive amounts of blood or pushing the muscles beyond belief with low reps. No ones body and mind can take that kind of abuse for long.

Every training method has some validity when applied with some sanity but, most tend to get carried away and make up the meat of their workout with these more dangerous yet less effective training techniques. Due to safety reasons and the lack of gains made using extreme forms of training, I have quit recommending any form of training other than time proven straight-sets.

Let's pretend you are doing a set of incline bench presses. You lay back on the incline press and crank out one, two, three, four, and five reps. You get to rep number 6 and your face begins to show some pain. Those standing around you think you're finished but you get rep number 7. Surely you are finished they are thinking, but you use sheer will-power to lift the weight to complete number 8 while still avoiding momentary failure. You try for rep number 9 and have to bounce the weight really hard off your chest in order to get the barbell up on your own and you just barely make it at that. The set should have been terminated after the completition of rep number 8! Repetition number 8 is what I consider good failure and repetition number 9 is what I call bad failure! Simply said, you continue lifting until you know that if you attempted the get the last rep you couldn't without severely draining the nervous system and using bad form!

Your goal as a bodybuilder is not to avoid training to failure; it's to avoid training to the wrong kind of failure. The ideal situation is to reach as close to muscular failure as possible, but in a way that will induce maximum stimulus to the muscle fibers without causing injury or impairing the Central Nervous System. I call this good failure because it is the absolute best way to train for maximum size.


* * I’ve experimented with training past failure and was very un-satisfied with the results. After making the switch to stopping at good failure, everyone’s results, including my own, have been nothing short of miraculous in comparison.* *


Contracting the muscles using good failure fatigues the muscle fully and builds muscle at a faster rate. As you become stronger, it becomes even more important to use impeccable form, choose the proper exercises that agree with your biomechanics and avoiding beyond failure training techniques so you can stay injury free. Nothing will set you back more than having to take time away from the gym due to an injury. I am all about longevity and have seen multitudes of serious injuries in the gym that could have been avoided in the first place! Knee wraps can be great for squats and other leg work. Weight lifting belts, manta rays and wrist straps work well for some during exercises such as dead-lifts and squats. Some elbow wraps can work great during triceps work and wrist braces like the tiger paw can provide relief for the wrist when doing heavy chest presses. Braces canl help you work around minor strains and tendonitis. Chiropractic care is another tool for bodybuilders experiencing pain in the spine! Glucosamine and Chondroitin can preserve cartilage in the joints and increase joint mobility. Active Release practitioners can reduce your symptoms of tendonitis. Use common sense and work around an injury when possible.

* * Muscle/tendon tears can be avoided by keeping the movement strict and never training past the point of not being able to get another good rep. Explosive repetitions are best for adding muscle size and gaining strength. For every rep of every set, power should be applied gradually. You must maintain tightness and never jerk, bounce, or toss the weight. **


It's important to work in the fullest range of motion possible without causing injury. You must be careful to avoid over-stretching the shoulders during exercises like flyes or you will damage the shoulders. The same thing applies to squats, leg presses, over-head presses, chest presses, dead-lifts, etc. Work in the fullest range of motion that's comfortable for your body not someone else's!

There are lots of kinds of exercises and lots of variations in the performance of them. Exercises done for higher reps would be more of a conditioning exercise. Exercises done with heavy loads and low reps will build strength. Exercises done with the heaviest load possible for moderate reps (6-12) will build muscle mass. Exercises done explosively will build power. The training effect would also depend on the training age of the individual. Most exercises are not inherently "bad for the joints." Exercises performed poorly can be stressful on the joints. Exercises performed with too great a volume or intensity for the conditioning level of the exerciser might become stressful on the joints. Certain exercises performed by someone with existing joint problems have the potential to create additional pain and should be performed with caution and care or avoided altogether.

[Ronnie Rowland]

Returns you get for your effort.

You get the most returns for your efforts with the first 3 sets for any given body part. Regardless of how many different exercises you perform for a given bodypart the ability to generate intensity is reduced considerably by the time you finish set # 5. Considerably less and less muscle tissue will be broken down with each consecutive set there after. After that point, the curve starts to taper off but 6 sets still provides gains. After 6 sets the curve continues to slope down and you will obtain even less results for your efforts! This must be taken into consideration when trying to gain strength.

There's a strong correlation between getting the most returns for your efforts during the first 5-6 sets of an exercise and increasing your odds of developing an over-use injury when exceeding 6 sets. Your ability to generate intensity using only 1 exercise for a particular body part will be greatly diminished by the time you've finished 5-6 sets. By switching over to a second exercise after doing 5-6 sets of the first exercise, you will increase the returns you get for your efforts during the second exercise because you'll be working from a different angle. The second exercise will fully breakdown down the remaining muscle fibers that are present within the muscle group. This means trying to go past that point by inserting a 3rd exercise would be a complete waste of time because the entire muscle has already been broken down. By doing 5-6 sets a piece with your two main exercises you will break down more muscle tissue and gain more strength than if you were to perform 20 sets with 5 different exercises. Performing upwards of 16-20 sets for a body part in one session will cause you to waste a lot of time because a muscle no longer fires with optimal force once you go past doing 12 sets. Regardless of how many different exercises you use for a particular body part, the ability to generate intensity is over with after 12 work sets. This must be taken into consideration when trying to gain size.

Performing more than 12 sets for any body part will make you refrain from using great intensity on every work set. For instance, if you were on your 5th set for quads, and you knew you had 15 sets left using 3 different exercises, you wouldn't push yourself nearly as hard as if you were on your 5th set for quads, and you knew you only had 5 sets left with only 1 other exercise. After completing 12 sets for any given body part, it's virtually impossible to generate enough intensity to further break down any substantial amount of muscle tissue. By trying to do so, it creates a scenario where the Central Nervous System and joints have to work harder to keep moving the weights while the muscles are working less. You can only stimulate the muscles so much in any given training session. After reaching the point of diminishing returns, very high volume trainers who train each body part using 20 sets in one training session have to over-strain to try and make up for the muscles inability to put forth effort. This creates tons of stress and possible injuries to the muscles, tendons, and joints. When fatigue is so great that stabilizers and synergists (which generally give out faster than the prime movers) become too tired to allow maintenance of proper form, you're asking for an injury. Train till the muscles gives out; not the joints!

FACT: Adding in a few extra sets after the completion of 12 intense work sets is not going to do anything but lengthen your workout and hamper the recovery process. The muscle is sufficiently stressed and fatigued already. Lastly, the extra sets would expose you to injury through over-use!

[Ronnie Rowland]

Slingshot Anabolic Cycles


It’s very common for fast acting anabolic/androgenic steroids to be used by the drug enhanced bodybuilder/power-lifter for 8 weeks at a time. This gives blood pressure and liver enzymes a chance to normalize. After gaining mass-strength for 8 weeks they take 1-2 weeks off (a deload to prime the body for future growth) and begin another 8 week mass cycle using different stacks of steroids or more of the same. Top level bodybuilders do not run long steroid cycles and then go off the drugs for lengthy periods of time. Doing so would keep them in a viscous cycle of making gains then losing most of the gains they worked so hard to obtain. This is very important to understand because the same rule applies to recreational bodybuilders using anabolic steroids and natural bodybuilders using legal anabolic agents like pro-hormones, creatine and amino acids in various forms.

Editors Note: No adult should contemplate using anabolic steroids until they reach their maximum potential as a natural trainer through Slingshot Training The idea situation is to train naturally with Slingshot Training until you hit your plateau. Then you will have the option of adding steroids to blast past your natural plateau. If you haven't reached your natural plateau yet through Slingshot Training, then you will be wasting a lot of money on steroids that could have been used towards food.


Top level competitive bodybuilders who are chemically enhanced make much better gains and keep more of their gains by doing longer 8 week anabolic cycles. In fact, most never go off all the drugs all together but only reduce their doasges for 1 to 2 weeks after an 8 week cycle. This approach is not always recommended for recreational trainers as PCT is needed for 2 weeks after an 8 week cycle to help remain fertile.

A base drugs usually consist of a slow acting testosterone and/or a slow acting anabolic. These top level competitors run these drugs as their base throughout the whole duration of the off-season. In order to free more testosterone during a mass phase they often add a fast acting oral steroid and/or a fast acting ester of the injectable version and run it along with the base at a high dose. Some even opt to throw in a different slow acting ester than what’s used for the base. Upon completion of an 8 week mass cycle, they reduce the drugs for a 1-2 week period in exception to the base. The base is used as a bridge. This bridge could be a gram of test per week for top level guys. This is done in order to prime the body so they can make additional gains by going back to the same drugs at higher dosages and or/or change over to different drugs altogether for another 8 weeks. They also drastically reduce training volume (deload) during the the 1-2 week period period when fewer drugs are used. You might ask "Why would they reduce their dosages for two weeks as opposed to continuing"? It’s because at that point their body will become desensitized to the powerful drugs and their receptors will be fully saturated. In William Llewellyn's book (9th edition anabolics) it states and I quote-"the plateauing affect that occurs after 6-8 weeks is poorly undestood but likely due to the metabolic limits placed on muscle cell under the influence of certain anabolic steroid dosages"! If you steroid users stay on any drug past 8 weeks and continued with the same protocol, you begin doing more harm than good because SHGB levels will begin elevating and cortisol levels will increase-hence gains slow way down. Drugs like insulin, etc are known for being added during a 8 week blast while growth hormone is often run as a base throughout most of the year to keep bodyfat levels low and rebuild the tendons/joints. A positive nitrogen balance is a primary anabolic indicator of an anabolic agent and this will dissipate if the dosages are not continually cycled properly.


Important Note: "Time on = Time off" is a bad advice for those wanting to make serious muscle gains!!!



The same dosage of synthetic testosterone starts losing it’s effectiveness after having been active in the body for around 8 weeks. The same rule applies to anabolic agent like creatine that can be purchased over-the–counter by natural bodybuilders. People who administer a slow acting testosterone begin having an increase in libido during their 3rd week of administering the drug. The majority of their gains are made during week 3, 4, 5, 6, 7, and 8. Your goal should be to use enough legal anabolics and/or anabolic/androgenic steroids to stimulate your receptors so muscle and strength gains can be achieved while avoiding over-saturated receptors. Receptor down regulation, which is a decrease in the amount of a steroid being utilized by a cell, will begin to occur after 8 weeks whether a person is natural or drug enhanced. You might ask? “Does Slingshot Training work for natural athletes”? Absolutely! The Slingshot Training System is about working with the body’s Action/Reaction factors. It takes manipulating training volume along with use of enough legal anabolics (including the proper combinations of food) to stimulate the receptors so muscle and strength gains can be achieved while avoiding over-saturated receptors. By adding the most powerful legal anabolic substances known to man for 8 weeks, you will coincide with the way anabolic steroid users make their best gains.



You may need 2 grams of protein per pound of bodyweight to put on maximum lean muscle during the off-season reload when utilizing Slingshot Training and upwards of 2 grams per pound of body weight during a Slingshot Cutting Phase provided you have a good metabolism. I have seen zero evidence after 22 years of being in the gym that anything over 1.5 to 2 grams of protein per pound of bodyweight is beneficial for anabolism. In fact, there is evidence that going too high for too long can actually reduce the anabolic response when utlized long term during the off-season. This is another reason I recommend reducing protein intake by about half for 7-14 days after completing your reload phases! The problem with many bodybuilders is that they have this "more is better" or "all or nothing" mindset. They over analyze by thinking if an increase in protein intake is good, then always taking in supraphyisiological amounts must be better. Another example is intense work sets!!!


To increase lean body mass to the max, the most powerful anabolic supplements are added to a 4-8 week reload to increase strength, increase protein synthesis, and decrease protein breakdown. These anabolic supplements are always taken during the most catabolic period of the day (before breakfast on non-training days) and (after working outs or during breakfast on training days) to enhance their rate of absorption. The bigger your muscles become by following these 2 anabolic training cycles (DELOAD/RELOAD), the more receptors they create. Thus, you increase your body’s capacity to use larger amounts of anabolic hormones and/or it’s own naturally produced hormones. I refer to these basic macro-cycles as Slingshot Periodization. The Slingshot Training Cycles mimic the anabolic steroid cycles being used by top level professional bodybuilders/power-lifters behind the scenes, making Slingshot Training the best training system in existence for gaining size and strength.


Here an example of an 8 week anabolic cycle to be employed during a 8 week reload by the very advanced competitive bodybuilder


(Week 1-8-RELOAD) could be 2 grams of test enanthate per week, 400 mgs of deca and 50 mgs of d-bol per day or use a large amount of a pro-hormone that will increase testosterone production similar to testosterone and combine it with another pro-hormone comparable to trenbolone or d-bol so it will create anabolism in the face of catabolism.

(Week 9-10- DELOAD) could be around 500 mgs of test enanthate.


Note: I've seen people get hung up on taking too many drugs when proper nutrition adn training is the most important thing to consider. Fewer calories adn over-training equals less muscle mass! If you are taking adequate amounts of anabolics yet still aren't making gains don't always assume you have poor genetics or that you are not responding to the drugs. Try eating more clean meals through out the day and even one in the middle of the night if needed. Also, try reducing training volume during reloads! Wev'e all seen guys who take a ton of anabolics yet are not very big. Sometimes the only difference between a massive bodybuilder and a small bodybuilder is their food consumption I realize that some people get fat easier than others because they were not blessed with a good metabolism for bodybuilding purposes but it still does not negate the fact that some people have better genetics than they think if only they would start tapping in to them by using proper nutrition!



Sample-Slingshot Cutting Cycle used by Competitive Bodybuilders getting ready for a show:

A base of testosterone (750-1000 mgs of test enanthate for 12-16 weeks), (.5mg of arimidex ed for 8 weeks) then increasing to (1 mg ed for last 8 weeks), trenbolone (75mg-150 mgs every day for 12-16 weeks), (100 mgs of Winstrol depot every day for last 2-8 weeks depending on how it affects your joints), (2 clenbuterol tabs per day at 20 mgs a piece), increase by one tab every 2-3 weeks for 12 weeks while not exceeding 120 mgs), one Cytomel (25mcgs per day) while increasing dosage by half a tab every three weeks until (50 mcgs max) is reached for 12 weeks); Those who can afford it add (4 to 10 IUs of Growth Hormone daily for 12-16 weeks). 200 mgs of Deca per week until 3-4 weeks out from the show is often utilized to keep joints healthy from all the drying out!

NOTE: To maintain as much muscle mass as humanly possible you will probably need to use what's considered a very large dosage of steroids to maintain your muscle size and fullness. This means you will need more anabolics to maintain muscle then gain muscle! Some of you reading this won't have to use very large amounts where as others will need to use a whole lot of different drugs to get shredded and maintain what has already been built. Throughout my years as a personal trainer, I've seen a lot of bodybuilders try smaller dosages while dieting down only to end up losing a ton of muscle. Some of you will need to use much larger amounts than your training partner does to maintain muscle mass. Obviously, this is something you'll have to determine on your own. You cannot go by what other board members are recommending because everyone responds differently! One thing I want to stress is that the biggest mistake I have seen during pre-contest is not taking enough anabolics to maintain muscle mass/strength!

[a52735]

Throughout the years, myself and other bodybuilders/power-lifters have experimented with reloading for longer than 8 week intervals. On paper the idea sounds promising but in reality it causes progressive gains to stop sooner that what can be accomplished with proper periodization. I have been fortunate enough with my profession to be able to perform many trial runs with people coming from various genetic backgrounds and who where at diffferent training levels (beginners, intermediate advanced and very advanced)!

## I have learned that many people can do enough right by accident in the gym to reach a pretty high level of development. I like to see them obtain that last 20-25% with Slingshot Training they are usually missing out on while avoiding injuries that should never have occured in the first place.##

Multitudes of people, especially our youth, are often guilty of listening to those who are taking or have taken a ton of anabolic drugs. Not that there’s anything wrong with adults taking anabolics if they chose to do so, but when these individuals use phentermine without prescription their stats to bolster arguments in favor of some idiosyncratic approach to training and dieting, it becomes the flavor-of-the-month approach to bodybuilding. The truth is, a lot of drug- enhanced bodybuilders make impressive initial gains, but are not making continued gains because they do not know what constitutes proper diet and training. My suggestion to everyone is to approach training in a simplistic manner. There's no reason whatsoever to be filled with doubts. The best thing you can do is not over analyze and just train consistently hard and buy acomplia online allow what ever will happen in the long run. This will put you on the right track! It's rarely about muscle recovery, it's about tendon, joint and CNS recovery. Meaning the joints, tendons and CNS of steroid users can't withstand more than a natural trainer regardless of how many steroids they take to enhance protein synthesis. Just because someone using steroids will experience faster muscle recovery does not mean they can get by with more volume and make maximal gains. The muscle tissue of natural bodybuilders also recovers at a fast rate but they still need to wait for CNS and joint recovery to take place prior to training again. Anabolic steroids are known for increasing the rate at which a muscle recovers by accelerating protein synthesis and up-regulating neuro-muscular pathways. This combination makes "steroid users" stronger and bigger at a quicker rate than natural trainers. The extra strength allows those who are on steroids to generate more intensity and push heavier work loads. The additional stress breaks down more muscle tissue, increases joint deterioration, and puts a tremendous strain on the central nervous system.



## Use of the Slingshot Training System promotes the greatest results in a controlled fashion—both with and without the use of illegal substances.##



Weightlifting is about creating continual adaptation. Gains in muscle mass are not made in a linear fashion. My studies have found that after reloading for 8 weeks, the body's ACTION/REACTION FACTORS catch on to the same training stimulus even if some gains are still being made. What occurs next is that all gains will come to a sceeching halt much sooner! Why? Beause a deload provides the body with a different training stimulus while allowing Central Nervous System recovery-hence muscle gains are also made during a deload. It's not just during a reload that muscle gains are made! Alternating back and forth between a reload and deload will certainly extend your growth period by keeping the body off balance. The old sayings that sometimes "less is more" or "a lot of things work but nothing works forever" is correct.

The culprit with deloading is when someone absuses it as an excuse to become lazy or look for an easy way out. Think about this-Mike Mentzer was always big due to his genetics. For years he had utilized a constant reload to obtain pro-level status. One day he decided to reduce his training volume by way of a deload. What happened? Mike experienced a huge growth spurt that made him believe low volume training was the holy grail of bodybuilding. However, this was not the case at all. He simply provided his with body with a new training stimulus while simultaneously allowing the body full-recuperation. Mike should have returned to his old higher volume training method of reloading and then changed things up with proper deloads. Instead he went from one extreme to the others and this kind of dogmatic thinking has brought forth much confusion in the bodybuilding community that should not be. Dorian Yates when through the same exact thing and it ended his career!

NOTE: I believe in taking the path of least resistance in all that I do bodybuilding wise. Paralysis by Overanalysis is a common thing with today's bodybuilder's and Slingshot Training is helping people break away from the viscious cycle of obsessive compulsive high-volume training and obsessive compulsive low-volume training!

Due to all the chaos, we now have much division in the weight lifting community. On one side we have the low volume crowd screaming everyone’s over training! On the extreme opposite end we have the high volume advocates preaching that anyone who uses low volume is lazy and are not doing enough work to stimulate muscle growth! Then there’s the moderate volume crew who believes low volume and high volume lifters are nothing more than a bunch of extremist! Next, we have the powerlifters claiming the only way to obtain size is to lift with heavy weights and low reps! Last, we come to the radicals who have given up on finding any truth and go around telling everyone all they need to do is lift until they drop and eat like a mad man! Next, we come to the fad diets. On one side we have the high carb crowd claiming if you eat dietary fats they are more likely to be stored as bodyfat. Then, we have the high fat diet advocates teaching that carbohydrates are a menace because they increases insulin levels causing our body’s to store fat. Yes, there are also groups who teach you should never eat carbs and fats in the same meal or eat carbs at night. Other self-proclaimed experts are saying the body is only capable of digesting a certain amounts of protein in each meal and the rest is stored as bodyfat or eliminated by the body. Last, we have the radicals who believe the more protein you eat the bigger and stronger your muscles will become. So, if you’re tired of all the chaos, and I know many of you are, you have finally found the right training system!

# # Slingshot Training is turning chaos into predictability for many weight lifters.# #

The Slingshot Training System is the authoritative guide to reaching your utmost genetic potential as a bodybuilder or power-lifter/strength athlete. Both natural and drug enhanced lifters should train in cycles that mimic the action/reaction factors of anabolic steroid cycles! The same dosage of synthetic testosterone enanthate starts losing it's effectiveness after having been active in the body for roughly 8 weeks. The same rule applies to anabolic agent like creatine that can be purchased over-the-counter by naturals. The secret lies in doing 2-Anabolic Phases (RELOADING AND DELOADING)! The advantages of Slingshot Training over other routines is that it’s fun and exciting, it's not some cheesy cookie cutter routine, its' safe and proven to work, the training splits and exercises that will fit everyone’s needs, it allows you to work on weak points, there's a diet plan to fit everyone’s bodytype, it’s easy to follow and it will allow you to reach your utmost full-genetic potential in muscle size at a faster pace without becoming injured or over-trained.

Truth be told, some of you go around boasting about making gains following a particular training style or diet plan that's not really the best. When I was inexperienced, I was in the same boat. What I learned throughout my career is that it's not nearly as important to find which methods work, but rather finding those that do not work so well! Throughout my 22 years as both a personal trainer and weight lifter, I learned to allow my experiences in the gym and at the table have their way with me. I compared the over-all results of every training style/diet I could find until only the best was left standing. Now at 43 years of age, I have discovered that as with most truths, it's usually very simple and right in front of your face. The best program I have found for both bodybuilders and strength athletes is the Slingshot approach. I have a very good idea who most of you are. And even though we may have grown up in different parts of the world, we are just a like when it comes to weight training. Many of you are fed up with not looking any different and you do not want to spend the next few years wasting time jumping from program to program and being confused by all the different opinions. Slingshot Training is precisely what everyone is looking for in this day and age of complexity and over-analysis.

## Within the next 10 years, I predict that most people who are serious about weight lifting (bodybuilding and strength training) will be using some form of Slingshot Training. Everyone must dedicate themselves to this lifestyle, incorporate the proper nutrition, lift heavy weights with the correct form, utilize straight sets, use a lot of sets for the anchor exercises and push through the cruelest reps weight lifting has to offer. You must avoid thinking in absolutes if you want to succeed at this sport. Bodybuilding in an extreme sport, but having an all-or-nothing mind-set is counter-productive. I am of the opinion, there never has nor will there ever be a better way to train than using a Slingshot approach.##

Important Note: I've received a ton of emails concerning training splits. For the record-I do not believe in "cookie cutter routines" because they do not work for everyone! Everybody has a unique training preference. This includes both exercise selection and the way body parts are split. No one split can be said to be Holy Grail because so much is dependent on individual preferences. The training splits listed are mere samples that have worked extremely well for many. Those of you with a very busy schedule may be able to train only twice a week where as some of you hardcore bodybuilders will want to train upwards of 7 days per week and twice a day (morning and aftenoon workouts)! For now I am covering 3, 4,5 and 6 day sample training splits for bodybuilder's. The strength training/power-lifting and power-building (hybrid between bodybuilding and powerlifting) programs will be listed in my book when it gets published. I do want to say something up front for those involved in various sports- Do not use speed reps in hopes of increasing athletic performance. This is wrong! Speed reps will actually do just the opposite over time by slowing down body motion in order to protect the joints. Those of you involved in sports must utilize polymetrics or practice the sport you are involved in to increase speed, not speed reps where there is a lock out at the end of the movement with weights. Also understand that you can use your own customized split with each and every type of training program. Just keep the maximum amount of sets and 2 training cycles (RELOAD/DELOAD) as I have outlined. DO NOT use poor splits were a lot of over-lapping occurs between body parts if you want Slingshot Training to work for you!



Biography


My name is Ronnie Rowland. I am 43 years old and have been a personal trainer for over 22 years. My passions for helping others gain as much size and strength as humanly possible has turned into a life time obsession. Years ago, I dreamed of designing the most logically consistent training system in the world. I'm glad to have the opportunity to share with you what I believe are the finest principles. For those of you who have a basic understanding of training and diet, Slinshot Training will make sense. My agenda is helping others full-fill their dreams both inside and outside the gym. When my elite clients think they are working hard in the gym and on their diet, I tell them that someone is probably working even harder and that should drive them crazy!

I specialize in working with elite-athletes (for i.e.; professional football players, bodybuilders and power-lifters). I'm here to help everyone in need. I do not quit on people because I have learned, it's like patronizing them for life! I tend to be a perfectionist and set no boundaries with my hardcore trainees. I teach them to think like a child so more can be accomplished through imagination and visualization. I am of the opinion that all too often weight lifters let society dictate to them what they can do instead of thinking outside the box. I also believe in making short term goals. Then once you achieve them you can start getting more aggressive in your vision of what you want to accomplish. If I do not know how to do something, I'll learn to do it. I'll do whatever it takes to help others achieve their weight-lifting goals and let no one stand in my way! I am commited to being the best personal trainer I can be. It's been very exciting for me to watch the transformations being made with Slingshot Training. I am convinced you have to have your mind, body and spirit working in harmony so you can confront and conquer this sport.


Muscle size, shape, potential for growth and strength are determined by your own personal set of genes-but I do not mean to imply the proper diet and training program won't help you maximize your genetic potential. My biggest obstacle as a personal trainer has been training "insecure people". They tend to get all upset when I show them a better way. For example, I have explained to many individuals that the flat bench press is great for those with superior chest genetics, but not so good if they were born with a small chest. With the flat press, more of the load is taken over by the front delts, triceps and lats as opposed to the chest for those individuals with small pecs. These people tend to do much better with decline presses, incline preses and flat flyes. People who were born with a big set of pecs usually excel using flat presses. Some of the people I meet that have a small chest will turn a deaf ear when they hear what I have to say about flat presses because they have a hard time accepting the fact they do not have a huge barrell shaped chest like Arnold. However, once they start having severe rotator cuff pain or show signs of lagging in the chest department, most become all ears.


## Let's be honest, accepting our genetic limitations is not an easy thing to do. You can lie to others if you choose to do so, but never lie to yourself! ##


Years ago, I dreamed of designing the most logically consistent training system in the world. I'm glad to have the opportunity to share with you what I believe are the finest bodybuilding principles. For those of you who have a basic understanding of training and diet, Slingshot Training will make sense. My body type falls into the category of your classic skinny-fat-man with poor vascularity. Before you laugh too hard at my non-training picture, I want you to realize my genetics represent the largest population of today’s bodybuilders; the hard gainer! Due to having surgeries, I was unable to train. I lost all the muscles I had worked for in only 2 years time. This occurred when I was in my early 30’s. At the bottom of this page are some before and after pictures showing you what Slingshot Training has done for me. The after pictures were taken back in the summer. The picture of me holding up the fish was taken when I was unable to train. Here's a link to some current pictures. http://forums.steroid.com/showthread.php?t=323739 In addition, my 45 year old wife decided to post some of her pictures in the following link- http://forums.steroid.com/showthread.php?t=361620 My wife Kathy Rowland is currently squatting 315 pounds for 8 reps and is doing lunges for 15 reps with 2-45lb plates on each side of the bar. I will post more progress pictures of my wife and I as time goes on!

Before Slingshot Training





After Slingshot Training





Pics of wife after entering her first bodybuilding show this year and winning 1st place in middle weights-http://forums.steroid.com/showthread.php?t=389194





The STS is just as effective for one of my friends with good genetics. I’ll let you read a quote from a professional bodybuilder named "Tricky Jackson". Lonnie Tepor of Ironman Magazine referred to him as the greatest light weight bodybuilder of all time. A quote from Tricky Jackson himself: “Many have asked what my "secret" is for putting on lean muscle mass during the off-season. To make a long story short, it wasn't until the year 2004 that I met long time professional trainer Ronnie Rowland out of Aiken South Carolina. He introduced me to an unconventional approach to bodybuilding called the STS (Slingshot Training System). I thought I had heard it all, but he opened up my eyes to what bodybuilding could be and showed me how to cycle my workouts in conjunction with my diet-supplements in order to mimic the way chemically enhanced bodybuilders make their best gains. In 2004, I was an advanced competitive bodybuilder weighing in at 198 lbs during the off- season and my gains, had all, but stopped. I gained only one pound of muscle that whole year stepping on the stage at 170 lbs. As you can imagine I was getting a bit frustrated. Rowland convinced me to give his off-season training system a try during the 2005 off-season. To my surprise, I increased my body weight considerable and was able to maintain 8 pounds of pure muscle after I dieted down for my show. This allowed me to step on stage at a ****** 178 lbs. It wasn't until getting my pro-card, that I fully realized just how far this training system had taken me. In 2006, I was about 221 lbs off season and a whopping 190 lbs on stage. That’s 12 more pounds of pure muscle in only a year’s time!!! It gets even better. I almost won my first pro show this past weekend by placing 2nd to Silvio Samuals in the Europe 210 lbs and under Division and came in 9th in the open. My experience with the STS is beyond measure-"literally"!

Nice pictures.

[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

[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,,,

[[][][]==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.

[the big lebowski]

nevermind my question i think i figured it out

[Iceman69]

WOW!

I just spent 3 hours reading this thread by Ronnie and never before have I ever read anything in the bodybuilding world that has made THIS MUCH SENSE!!!

THANK YOU....THANK YOU...THANK YOU.

Over the next week I'm going to construct my plan for my first Slingshot Prime/Blast and will post it here for your feedback if you have the time.

Once again thank you for your dedication to the sport of bodybuilding. I'm also following your wifes progress and all I can say is wow.....she's got some amazing wheels.

Iceman

[Ronnie Rowland]

WOW!

I just spent 3 hours reading this thread by Ronnie and never before have I ever read anything in the bodybuilding world that has made THIS MUCH SENSE!!!

THANK YOU....THANK YOU...THANK YOU.

Over the next week I'm going to construct my plan for my first Slingshot Prime/Blast and will post it here for your feedback if you have the time.

Once again thank you for your dedication to the sport of bodybuilding. I'm also following your wifes progress and all I can say is wow.....she's got some amazing wheels.

Iceman

Thank you iceman! My wifes legs are much bigger in person than what the pictures show...lol...

It means a lot too me everytime I hear positive feedback about Slingshot Training. I've put a lot of time and effort into making sure everyone has access to what I believe to be the authorative guide to weight training and nutrition.

I will make the time to provide you with feedback. I want to see you do this thing right!

[F4iGuy]

2 days into the prime I got the flu. It hit me hard so I stopped training. Next week I'm supposed to start up the Blast. I'm feeling fine but haven't touched a weight in almost two weeks. Should I go ahead and train as usual?

[Ronnie Rowland]

2 days into the prime i got the flu. It hit me hard so i stopped training. Next week i'm supposed to start up the blast. I'm feeling fine but haven't touched a weight in almost two weeks. Should i go ahead and train as usual?

Skip the prime!

In this case I would start out with the 8-12 week blasting phase by utilizing a 1 week deload (less volume/sets) instead of beginning with a reload (more volume/sets). By the second week of the blast you should be ready to start the reload.

[VASCULAR VINCE]

Currrent update is as follows...Making the best muscle gains like since I first began lifting. I cant believe this shit! STS is the real deal..

Imagine when I hit gear for the first time...THANK... YOU.....RONNIE

[Tigershark]

I have been reading this for a couple of hours and I am confused.
So the training program would consist of 2 weeks of high rep exercises at two sets each?
How many exercises perr body part during this phase?

Then after this for the next 8-12 weeks you do 2 exercises per body part at 6-8 reps? With a deload week every 4th week? Making it 3 deloads in a 12 week routine?
And continue this until the 12th week and do another two week prime?
Now during these 8-12 weeks are you changing exercises every week?

Sorry for all of the questions but for some reason I am just not getting it.

[Ronnie Rowland]

I have been reading this for a couple of hours and I am confused.
So the training program would consist of 2 weeks of high rep exercises at two sets each?
How many exercises perr body part during this phase? Generally around 4 sets per body part a week. If you are doing only 3 exercises then simply do 2 sets for your primary exercise and 1 set for the other two secondary exercises.


Then after this for the next 8-12 weeks you do 2 exercises per body part at 6-8 reps? With a deload week every 4th week? Making it 3 deloads in a 12 week routine? You can do 2, 3 or 4 exercises per body part depending on your individual preference. Reps should be between 6-12. A good plan is to deload for 1 week after every 4 weeks of reloading like you stated but some will do better with 2 weeks of reloading and 1 week of deloading. And some even prefer alternating 1 week of reloading with 1 week of deloading. The key is to find what works best for you while never exceeding 4 weeks of reloading and 2 weeks of deloading.


And continue this until the 12th week and do another two week prime? YES!

Now during these 8-12 weeks are you changing exercises every week? You do have the option of changing exercises every week but its not mandatory. The secret is to change exercises before over use occurs or when an exercise becomes stale.

Sorry for all of the questions but for some reason I am just not getting it.

No problem! I answered above in red.

As we discussed by PM you would do well using the following program for 2 months before priming and blasting. Simply insert your favorite exercises in to this 3 day per week program. It will work very well for your level of experience.


3 DAY PER WEEK SLINGSHOT TRAINING FOR BEGINNING BODYBUILDERS

As I have said many times, the 3 day per week program will stimulate growth like nothing else if you are new to bodybuilding! The advantage of the 3 day Slingshot Training Systems is that, if followed as I have outlined, the muscles have no choice but to grow at a phenomenal rate for 2 to 3 months (8-12 weeks).


3 day per week basic Slingshot Training for Beginners to be used 2 to 3 months before progressing to once a week muscle group training.


Note: As a beginner there is no need to prime. You'll need to blast for an entire 2-3 straight months before priming! A push-pull split also works great with the beginner program! For example, Day 1-Lats/Biceps/Foreams/Legs, Abs. Day 2-Chest/Shoulders/Triceps/Traps

Insert exercises into this 3 day program that you feel might work better for your body type! No heavy sets are to be performed with power-lifting movements-meaning no PREP SETS are needed. You can change the amount of sets to be used per body part but stay in the ball park.

WAIT AROUND 2 MINUTES BETWEEN SETS AND AROUND 3 MINUTES ON LEGS.
GO TO THE POINT YOU KNOW YOU CAN'T GET ANOTHER FULL REP THEN STOP AT THAT POINT. DO NOT GO UNTIL YOU FAIL ON A REP!

Warm up sets are not provided in sample. Take each work set listed to good muscle failure. Alternate back and forth between day 1 and day 2 when training 3 days per week using a 2-way split. For example:

WEEK 1

Monday (Day 1)
Tuesday (Off)
Wednesday (Day 2)
Thursday (Off)
Friday (Day 1)
Saturday (Off)
Sunday(Off)

WEEK 2
Monday (Day 2)
Tuesday (Off)
Wednesday (Day 1)
Thursday (Off)
Friday (Day 2)
Saturday (Off)
Sunday(Off)

WEEK 3-REPEAT WEEK 1 AND SO ON!



(Week 1)

Monday (Day 1)

Chest-

10 degree Decline Press- 3 sets (8-10 reps)

10 degree Incline Press- 2 sets (8-10 reps)



Shoulders-

Dumbbell over head shoulder presses- 3 sets (8-10 reps)

Lateral raises- 2 sets (8-10 reps)



Lats-

Medium/wide grip pull-ups or lat pull-downs- 3 sets (8-10 reps)

Close grip pull downs (plams facing each other)- 2 sets (8-10 reps)

Barbell rows to lower stomach 3 sets- (8-10 reps)

Barbell rows to mid/upper stomach-2 sets (8-10 reps)


Traps-

Seated Dumbbell shrugs-3 sets (8-10 reps)



Abs-

Crunches-2 sets for 15-50 reps


Tuesday -Off


Wednesday (Day 2)


Biceps-

Seated dumbbell curls 3 sets (8-10 reps)

Seated dumbbell Hammer curls 2 sets (8-10 reps)



Triceps-

Lying Tricep extensions 3 sets (8-10 reps)

Tricep pushdowns with small straight bar 2 sets (8-10 reps)



Quads-

Squats- 3 sets (8-10 reps)

Partial dead-lifts -1 set (8-10 reps)

Leg press 2 sets (8-10 reps)



Hams-

Lying leg curls 3 sets (8-10 reps)



Calves-

Standing calves raise 3 sets (8-10 reps)



Thursday -Off


Friday (Day 1 Workout)

(Week 2)


Monday (Day 2 Workout)


Wednesday (Day 1 Workout)


Friday (Day 2 Workout) Continue with cycle!


Important Note:

1) You are training each muscle group twice a week to improve neural pathways.

2) You can do 15-30 minutes of cardio on 1-2 non-training days if desired.

3) Use the blasting phase diet.

[Tigershark]

Thank you so much.

[tunedx]

I've been training now for 7yrs. I'm 5' 9" 30, 168lbs, 16.3%BF. I'm just finished my new carb cycling diet. It consists of High,Low,No carb days. My goal is to strip my bf down to around 12% and then start a lean bulk. This way I can get familiar with my body and when it comes to spring leaning up won't be so hard. I have a relatively fast metoblism and everytime in the past when I've bulked up it seems like it is pointless because when I lean up I'm the same weight I start off to be. I don't know what I'm doing wrong here. I read your article and its really informative and I like to give it a try I really have faith this will work for me. I'm confused here what style of training do u suggest starting off with and should I try another approach to my fat loss goal.

Any suggestion please!

[Ronnie Rowland]

I've been training now for 7yrs. I'm 5' 9" 30, 168lbs, 16.3%BF. I'm just finished my new carb cycling diet. It consists of High,Low,No carb days. My goal is to strip my bf down to around 12% and then start a lean bulk. This way I can get familiar with my body and when it comes to spring leaning up won't be so hard. I have a relatively fast metoblism and everytime in the past when I've bulked up it seems like it is pointless because when I lean up I'm the same weight I start off to be. I don't know what I'm doing wrong here. I read your article and its really informative and I like to give it a try I really have faith this will work for me. I'm confused here what style of training do u suggest starting off with and should I try another approach to my fat loss goal.

Any suggestion please!

I have a few questions. If you do not feel comfortable answering some of them on the on board please shoot me a pm.

1) Are you taking any anabolics? You are at the age where test levels begin to decline!

2) I would suggest you start out using a 4 day split, training each major body part once a week as a baseline. 10-12 sets during a reload and 5-6 sets during a deload seems to be the sweet spot for many.

3) Try a lean bulk right now after doing a 2 week prime. You need to gain weight very slowly if you put on fat weight easily. This is accomplished with Slingshot Carb Cycling and keeping carbs/overall calories under control during an 8-12 week blast. I would suggest matching carbs grams for fat grams on an equal basis once protein deductibles (1-1.5 grams per pound of body weight) are met. This means if you take in 200 grams of carbs you'll need 200 grams of fats (coming moslty from healthy fats). Cut off carbs at around 2 pm and eat moslty fats and protein. Stick to mostly carbs and protein for the earlier meals. You can have one hyperinsulnemia meal per day (combing saturated fats and carbs). I would make this breakfast and do not go over board with the saturated fats since you gain fat easily. A couple of whole eggs along with carb sources for breakfast should do it. Add plenty of egg whites to hit the 50 grams of protein mark for that meal.

[VASCULAR VINCE]

i just pulled my damn elbow doing weighted chins..felt a horrific stabbing pain located at the inner most insertions by the time i got to rows..any suggestions???

[Ronnie Rowland]

i just pulled my damn elbow doing weighted chins..felt a horrific stabbing pain located at the inner most insertions by the time i got to rows..any suggestions???

My suggestion to you is start a 2 week deload right now! Also, start using less weight and better form on back work. Chinups done in an explosive manner are notorious for causing elbow trouble. I think you shoud go back to using only your body weight and work on meticulous form. Then go from there..

[hockeyguy]

Ronnie - Just got into this reading today and think I should tweak my workout, let me knw what your thoughts are. Will be starting my 2nd cycle in the next 3 - 4 weeks.

Currently 5'7 177-180 age 31. Not in it for bodybuilding just personal pleasure.

My current workout looks like this, usually do 4 excercises on each part with 3 set and 6-8 reps.

Day 1
Chest and tri's

Day 2
Bi's and shoulders

Day 3
Back and Abs

Day 4
Legs

Day 5 OFF
Day 6 OFF

Back at it the next day

[Ronnie Rowland]

Ronnie - Just got into this reading today and think I should tweak my workout, let me knw what your thoughts are. Will be starting my 2nd cycle in the next 3 - 4 weeks.

Currently 5'7 177-180 age 31. Not in it for bodybuilding just personal pleasure.

My current workout looks like this, usually do 4 excercises on each part with 3 set and 6-8 reps.

Day 1
Chest and tri's

Day 2
Bi's and shoulders

Day 3
Back and Abs

Day 4
Legs

Day 5 OFF
Day 6 OFF

Back at it the next day

1) 12 set is fine during a 1-4 week reoload but you'll need to do only 6 sets per major body part during a 1-2 week deload. You cannot train all out all the time and expect to make rapid gains!

2) I would not do 4 days of training in a row. I would do only 4 days per week with the following split or one very similar-


Day 1-
Chest and tri's


Day 2
Bi's and shoulders

Day 3 OFF

Day 4
Back and Abs

Day 5
Legs

Day 6 OFF
Day 7 OFF

Back at it the next day-(day 8)

[hockeyguy]

1) 12 set is fine during a 1-4 week reoload but you'll need to do only 6 sets per major body part during a 1-2 week deload. You cannot train all out all the time and expect to make rapid gains!

2) I would not do 4 days of training in a row. I would do only 4 days per week with the following split or one very similar-


Day 1-
Chest and tri's


Day 2
Bi's and shoulders

Day 3 OFF

Day 4
Back and Abs

Day 5
Legs

Day 6 OFF
Day 7 OFF

Back at it the next day-(day 8)

Ronnie - I am looking to bulk up 15-20 pounds would that change things? I will be cycling 500mg/ml test e.
So I understand correctly I will reload for 4 weeks doing 12 sets and change to 6 sets for 2 weeks and back at 4 week 12 sets, 2 week 6 sets which would be my blast. My understanding is then do a 2 weeks prime and back to the blast. 2 questions
1) what would a 2 week prime look like for sets?
2) What do you consider major body parts?