The Slingshot Training System

[Ronnie Rowland]

Ronnie - I am looking to bulk up 15-20 pounds would that change things? NO!

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. YES, THAT WOULD BE YOUR BLAST AND ALTHOUGH THE RELOAD AND DELOAD CAN HAVE SOME INDIVIDUALISTIC VARIATIONS, I WOULD GIVE THE FOLLOWING SCHEME A TRY AND SEE HOW IT WORKS FOR YOU.
My understanding is then do a 2 weeks prime and back to the blast. 2 questions YES

1) what would a 2 week prime look like for sets? AROUND 4 SETS PER BODYPART STOPPED A REP OR TWO SHY OF GOOD FAILURE.

What do you consider major body parts? (LATS, LEGS, CHEST, SHOULDERS). 9-10 SETS WOULD WORK WELL FOR ARMS DURING A RELOAD AND AROUND 4-5 DURING A DELOAD..

Answered above in bold..

[hockeyguy]

Ronnie - Do I keep this same split when I prime? I'm just thinking on leg days it a fast workout!

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)

[Deltasaurus]

what do u mean de-load re-load De-load i know you mean taking it easier and re-load i know you mean kicking it up, bit is there a middle phase of just training?? at a high volume?


what would you call normal training say 12 weeks or so of traing what kind of sets are you doing for that

[Ronnie Rowland]

what do u mean de-load re-load De-load i know you mean taking it easier and re-load i know you mean kicking it up, bit is there a middle phase of just training?? at a high volume?


what would you call normal training say 12 weeks or so of traing what kind of sets are you doing for that

Okay, there is a 2 week prime and an 8-12 week blast. Since you want to blast for 12 weeks you will follow 2 training cycles during the 12 week blast. Those two cycles will be a deload and a reload. How long you perform each of these cycles is very individualistic. The main thing about Slingshot Training is to never exceed 4 weeks of reloading before taking a 1-2 week deload. I have been doing very well as of late with 4 weeks of reloading, 2 weeks of deloading, 4 weeks of reloading and 2 weeks of deloading. "Thats my 12 week blast"! Next I do a 2 week prime and start blasting again..


For sets during a reload I have been doing 12 for major bodyparts like the chest and 10 for smaller body parts like the arms. For sets during a deload I cut them in half. For major body parts I do about 6 and for smaller body parts around 5.

[sizerp]

Hey Ronnie -
I just started priming today. I'm 5'11" @ 185 - 10%BF soaking wet. What do you suggest pro/carb/fat ratio and Kcal count be during this time? Thanks.

[mholla]

I've been reading your posts about sling shot training and i've noticed you separate your back workouts by overall, width and thickness. how do you determine how many sets for each part of the back during the blast phase? is there an overall set amount for total back workouts?

if i was planing a 12 week cycle of test e (then week 14-18 pct), would that change the length of the blast cycle to include pct? how should i arrange my lifting cycle for that?

thanks for the help

[Ronnie Rowland]

I've been reading your posts about sling shot training and i've noticed you separate your back workouts by overall, width and thickness. how do you determine how many sets for each part of the back during the blast phase? is there an overall set amount for total back workouts?

if i was planing a 12 week cycle of test e (then week 14-18 pct), would that change the length of the blast cycle to include pct? how should i arrange my lifting cycle for that?

thanks for the help

Yes, I've never understood why some people treat back thickness and back width as the same muscle group. Rows build thickness and pull-ups build width.

The amount of sets needed for back thickness and back width are a very individualistic thing. As of late I have been doing well by employing 12 sets for back width and 12 sets for back thickness during a reload. During a deload it's been 6 sets for back width and 6 sets for back thickness.

In regards to your cycle, 1) begin the test enan at the beginning of the 2 week prime so it will be kicking it as you enter the 12 week blast. 2) start pct at week # 10 of the blasting phase. 3) For the last two weeks of the blast you might want to peform a deload to allow for better recovery.

[Ronnie Rowland]

Hey Ronnie -
I just started priming today. I'm 5'11" @ 185 - 10%BF soaking wet. What do you suggest pro/carb/fat ratio and Kcal count be during this time? Thanks.

For the blasting phase- I would take in about 1.5 grams of protein per pound of body weight and no more. For you that woud dictate around 275 grams of protein daily.

With your low body fat levels I would take in twice as many carb grams as fats grams. If you need 200 grams of carbs per day then simply take in 100 grams of fats per day.


It's impossible for me to give you exacts on calories needed because things are constantly changing. You shouldnt need to count calories! I would simply increase cals by around 500 per week until you start making gains. This can be done by simply adding one meal per day. If you start getting fat then reduce those cals by 500 by taking a meal away.




For the priming phase-I would take in .75 grams of protein per pound of body weight. Thats only 135 grams of protein daily to put the body in a controlled catabolic state (You won't lose any muscle!)

135 x 4 would come to 540 carbs per day to replace protein calories. Remember, both protein and carbs have 4 cals per grams. I would reduce fats by 250-500 cals below maintenance if wanting to get even leaner-hence increase insulin sensitivity even further. If you are lean enough continue eating at maintenance level!

[sizerp]

For the blasting phase- I would take in about 1.5 grams of protein per pound of body weight and no more. For you that woud dictate around 275 grams of protein daily.

With your low body fat levels I would take in twice as many carb grams as fats grams. If you need 200 grams of carbs per day then simply take in 100 grams of fats per day.


It's impossible for me to give you exacts on calories needed because things are constantly changing. You shouldnt need to count calories! I would simply increase cals by around 500 per week until you start making gains. This can be done by simply adding one meal per day. If you start getting fat then reduce those cals by 500 by taking a meal away.




For the priming phase-I would take in .75 grams of protein per pound of body weight. Thats only 135 grams of protein daily to put the body in a controlled catabolic state (You won't lose any muscle!)

135 x 4 would come to 540 carbs per day to replace protein calories. Remember, both protein and carbs have 4 cals per grams. I would reduce fats by 250-500 cals below maintenance if wanting to get even leaner-hence increase insulin sensitivity even further. If you are lean enough continue eating at maintenance level!

Thanks for the explanation!

[Deltasaurus]

when im 10% bodyfat im going to lean bulk using your method

[hockeyguy]

Ronnie - Thanks for the information I will be sure to give it a shot. Thanks!

[Tigershark]

Hey Ronnie,
Is there any way to get this in a PDF file or a word file to make it easier to print out? This way I can read it without sitting in front of the PC all the time.
Thanks

[hockeyguy]

Ronnie - Thanks will be starting tonight.
After going back and reading again if I was to start a cycle (test e 12 weeks) today it sounds as if I should start with the 2 week prime with 4 sets per body part then go into the blast. Is that correct?

So if I'm doing chest should I be doing 4 sets of dumb bell bench, 4 sets of in-cline or de-cline, and 4 sets of flys stopped a rep or two shy of good failure in one workout?

[Ronnie Rowland]

Ronnie - Thanks will be starting tonight.
After going back and reading again if I was to start a cycle (test e 12 weeks) today it sounds as if I should start with the 2 week prime with 4 sets per body part then go into the blast. Is that correct? YES!

So if I'm doing chest should I be doing 4 sets of dumb bell bench, 4 sets of in-cline or de-cline, and 4 sets of flys stopped a rep or two shy of good failure in one workout?

During the prime you could do 2 set of declines, 1 set of inclines and 1 set of flyes (that's 4 sets total for chest). Stop each set a rep or two shy of good failure and stick to the higher rep range. Make the muscle burn some.

[hockeyguy]

I thank you so much, this has given me a new motivation to go to the gym.
Am I correct in understanding if I start my cycle tonight to start with the prime instead of the blast?

[Ronnie Rowland]

I thank you so much, this has given me a new motivation to go to the gym.
Am I correct in understanding if I start my cycle tonight to start with the prime instead of the blast?

This is great to hear!

Yes, start during the prime if it's a slow acting drug like test enanthate.

[Ronnie Rowland]

My pm box is getting hit pretty hard guys. Please hang in there with me as I try to answer all your questions regarding Slingshot Training..

[cslp2002]

(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)

IS THIS WHAT THEY CALL THE ARNOLD PRESS??

Lateral raises- 2 sets (8-10 reps)



Lats-

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

WHAT CAN I DO TO REPLACE THIS WORKOUT WITH WHAT I HAVE TO WORK OUT WITH.

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

AND THIS ONE??

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

SAME HERE?

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

AND HERE?


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)

WHAT DOES THIS ONE CONSIST OF??

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)

PARTIAL DEAD LIFTS? MEANING COME UP HALF WAY OR WHAT??

Leg press 2 sets (8-10 reps)

ANYTHING THERE TO REPLACE THIS USING WHAT I HAVE



Hams-

Lying leg curls 3 sets (8-10 reps)

AND A HAM WORKOUT WITH DUMBELLS



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!

[Ronnie Rowland]

(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)

IS THIS WHAT THEY CALL THE ARNOLD PRESS?? Not exactly but you could use the arnold press. The way I describe is to keep the palms facing away throughout the entire performance.
Lateral raises- 2 sets (8-10 reps)



Lats-

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

WHAT CAN I DO TO REPLACE THIS WORKOUT WITH WHAT I HAVE TO WORK OUT WITH. Do you have a chin up bar?
Close grip pull downs (plams facing each other)- 2 sets (8-10 reps)

AND THIS ONE??

Barbell rows to lower stomach 3 sets- (8-10 reps) You can do one arm dumbbell rows for 6 sets and forget doing 2 exercises unless you have a barbell.
SAME HERE?

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

AND HERE?


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)

WHAT DOES THIS ONE CONSIST OF?? Do a search on skull crushers. You could do close bench presses with dumbbells for triceps if you do not have a bar.
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)

PARTIAL DEAD LIFTS? MEANING COME UP HALF WAY OR WHAT?? It means not going down all the way to the ground. You stop 4-8 inches shy and you need some support for the weight to hit on the bottom half of the movement or you will hurt your back. I woud stick to using standard deadlifts if you are limited on equipment.
Leg press 2 sets (8-10 reps)

ANYTHING THERE TO REPLACE THIS USING WHAT I HAVE



Hams-

Lying leg curls 3 sets (8-10 reps)

AND A HAM WORKOUT WITH DUMBELLS Still legged deadlifts. Do a search on google.

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!

Above in red!

[hockeyguy]

Ronnie your the man! Thanks for the help and finding that joy of going into the gym again. Thanks

[inevitable]

after spending an hr or so reading this. I do agree with you and the more i think about this it makes that much more sense. Im going to give it a try. ygpm

[VASCULAR VINCE]

Ronnie you are a freaking genius!!!!!! Just got through reading the slingshot cutting diet...makes all the sense in the world my man...

[knerky]

Hey man, I heard you were the one to ask quetions to. Im 5'10, 235ish lbs, currently im hitting the gym in the morning, hittin the treadmill doin 3-4 miles, some jogging and some power walking, however much I can take. After that, Im pretty new to the gym so I dont really know what im doing. Ill go to a machine where i stand up and put weights on the sides, and i push upward into the air with my arms i do reps with those, then i do leg presses with 25 reps of like 180lbs or so, then i do curls with about 40-50 lbs on there, ya im weak... Then I go to the butterfly machine and do 50 lbs of 20-25, then do crunches with a medicine ball of 25.

In the morning usually ill have some slim fast, or boiled eggs. Lunch, chicken breast and egg salad, and dinner, chicken and rice or little sphagetti.

Is there anything you can tell me im doing wrong or what to change? Private message or repost on here would help. Oh, and ive been going every day except for saturdays. So far ive went from 245lbs to about 235 lbs.... Im mainly lookin to lose weight and tone up and gain some muscle...

Or is there anyone willing to help me 1 on 1 on my goals? I dont have the time for a personal trainer and it would mean alot, my email is [email protected]

[Ronnie Rowland]

Hey man, I heard you were the one to ask quetions to. Im 5'10, 235ish lbs, currently im hitting the gym in the morning, hittin the treadmill doin 3-4 miles, some jogging and some power walking, however much I can take. After that, Im pretty new to the gym so I dont really know what im doing. Ill go to a machine where i stand up and put weights on the sides, and i push upward into the air with my arms i do reps with those, then i do leg presses with 25 reps of like 180lbs or so, then i do curls with about 40-50 lbs on there, ya im weak... Then I go to the butterfly machine and do 50 lbs of 20-25, then do crunches with a medicine ball of 25.

In the morning usually ill have some slim fast, or boiled eggs. Lunch, chicken breast and egg salad, and dinner, chicken and rice or little sphagetti.

Is there anything you can tell me im doing wrong or what to change? Private message or repost on here would help. Oh, and ive been going every day except for saturdays. So far ive went from 245lbs to about 235 lbs.... Im mainly lookin to lose weight and tone up and gain some muscle...

Or is there anyone willing to help me 1 on 1 on my goals? I dont have the time for a personal trainer and it would mean alot, my email is [email protected]

knerk, I would suggest you follow the 3 day per week Slingshot Training System for beginners. It's listed on post 18 in this thread. You can do 3-4 days of cardio on non-lifting days for about 30 minutes.

In regards to diet, simply keep protein intake around 1.5 grams per pound of body weight, reduce carb calories by 250-500 weekly until you start losing some weight and take in most of your carbs earlier in the day with lean protein before switching over to primarily healthy fats and protein later in the day.

[Ronnie Rowland]

Will catch up on PM'S tommorrow!

thank you for your patience..

[hockeyguy]

Ronnie - I was reading in another post that you planned on putting up a video of slingshot training with your new camcorder. Is this something I missed? I would love to see it

[Ronnie Rowland]

Ronnie - I was reading in another post that you planned on putting up a video of slingshot training with your new camcorder. Is this something I missed? I would love to see it

In about 2 weeks I should have a video for everyone to see. It will in fact explain Slingshot Training.

[hockeyguy]

Sweet. I'll be looking for it. Thanks

[Emondo]

cool

[DS21]

Hi Ronnie,

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

My cycle will be:

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

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

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

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

Thanks,

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

[Ronnie Rowland]

Hi Ronnie,

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

My cycle will be:

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

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

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

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

Thanks,

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

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

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

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

[DS21]

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

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

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

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

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

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

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

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

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

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

Thanks,

[Ronnie Rowland]

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

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

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

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

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

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

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

Above in bold...

[amcon]

before sling shot 185 2 reps behind the neck military press.... after sling shot (done yesterday,+*) 245 5 reps... that is 6 weeks in and 60 lbs for three more reps.

+* = i started spawn 20 days ago - fyi


thanks ronnie!!! for the sling shot training

[Ronnie Rowland]

before sling shot 185 2 reps behind the neck military press.... after sling shot (done yesterday,+*) 245 5 reps... that is 6 weeks in and 60 lbs for three more reps.

+* = i started spawn 20 days ago - fyi


thanks ronnie!!! for the sling shot training

LOL..That's insane amcon!!!!!!!!!!!

[VASCULAR VINCE]

So is a 1-week-prime is enough if I feel fully recovered?

[Ronnie Rowland]

so is a 1-week-prime is enough if i feel fully recovered?

yes!

[DS21]

I'm still don't understand the delts all that much. Do I workout each head for 4 sets during the prime?

Example:

Seated dumbell press 2 sets
Behind the head military press 2 sets
Up right rows 2 sets
Side lateral raises 4 sets
Reverse chest flys 2 sets

If this is the case, it seems like a lot for a prime? I was thinking I would do the following for the two week prime:

Mon- Chest:
2 sets of Incline dumbell press 12-15 reps
2 sets of Flat dumbell press 12-15 reps

Tue- Back:
2 sets of Pull downs 12-15 reps
2 sets of Cable rows 12-15 reps
2 sets of T-bar 12-15 reps

Wed- Legs:
2 sets of Leg press 12-15 reps
2 sets of leg extensions 12-15 reps
2 sets of leg curls 12-15 reps

Thur- Shoulders (This one is the one I'm confused on)
I was assuming I would follow the above workout?
2 sets of seated dumbell shrugs 12-15 reps
2 sets of behind the back shrugs 12-15 reps

Fri- Arms
4 sets of curls 12-15 re[s
4 sets of tri push downs 12-15 reps
2 sets of forearms 12-15 reps

I would also do 30-45 min of cardio after each workout, keeping heart rate at 65-75%.

If you could make any changes that you think may help.

Thanks,

[Ronnie Rowland]

I'm still don't understand the delts all that much. Do I workout each head for 4 sets during the prime?

Example:

Seated dumbell press 2 sets
Side lateral raises 2 sets
Reverse chest flys 2 sets

Note: I consider the rear head a separate muscle in this instance since presses work both the front and side heads of deltoid.

If this is the case, it seems like a lot for a prime? I was thinking I would do the following for the two week prime:

Mon- Chest:
2 sets of Incline dumbell press 12-15 reps
2 sets of Flat dumbell press 12-15 reps

Tue- Back:
2 sets of Pull downs 12-15 reps
2 sets of Cable rows 12-15 reps
2 sets of T-bar 12-15 reps

Wed- Legs:
2 sets of Leg press 12-15 reps
2 sets of leg extensions 12-15 reps
2 sets of leg curls 12-15 reps

Thur- Shoulders (This one is the one I'm confused on)
I was assuming I would follow the above workout?
2 sets of seated dumbell shrugs 12-15 reps
2 sets of behind the back shrugs 12-15 reps

Fri- Arms
4 sets of curls 12-15 re[s
4 sets of tri push downs 12-15 reps
2 sets of forearms 12-15 reps

I would also do 30-45 min of cardio after each workout, keeping heart rate at 65-75%.

If you could make any changes that you think may help.

Thanks,

Look at the red lettering above..

[DS21]

I just started to prime today, and think I will do it for a week before starting the blast. I think I am going to do a 3 week reload and a 1 week deload. I will do it 3 times then start the prime.

After reading through your system again, I think I understand your blast a little more. You are basicaly saying to do anywhere from 12-24 sets per muscle group per week, then lower it in half for the deload? An example for a week for me would look like this:

Mon-Chest:
2 set of warm ups- 15 reps
1 set of pre set- 6 reps
4-6 sets of Incline DB press 6-10 reps
4-6 sets of Flat DB press 6-10 reps
4-6 sets of Flys 8-12 reps

Tue-Back:
2 set of warm ups- 15 reps
1 set of pre set- 6 reps
4-6 sets of T-bar 6-8 reps
4-6 sets of Cable rows 6-8 reps
4-6 sets of Lat pulldowns 6-8 reps
4-6 sets of pull ups 6-8 reps

Wed-Legs:
2 set of warm ups- 15 reps
1 set of pre set- 6 reps
4-6 sets of leg press 6-8 reps
4-6 sets of hack squats 6-8 reps
4-6 sets of leg extensions 6-8 reps
4-6 sets of leg curls 6-8 reps
6-8 sets of calves 6-10 reps

Thur-Shoulders:
2 set of warm ups- 15 reps
1 set of pre set- 6 reps
4-6 sets of Over head DB presses 6-8 reps
4-6 sets of up right rows 6-8 reps
4-6 sets of Side DB raises 6-8 reps
4-6 sets of Reverse Chest Flys 6-8 reps
6-8 sets of shrugs 6-8 reps

Fri-Arms:
2 set of warm ups- 15 reps
1 set of pre set- 6 reps
4-6 sets of standing DB curls 6-8 reps
4-6 sets of reverse curls 6-8 reps
4-6 sets of tri push down 6-8 reps
4-6 sets of close grip bench press 6-8 reps
6-8 sets of wrist curls 6-8 reps

If I feel good do the higher sets (6), and if I feel tired do the lower sets (4) per exercise?

During the deload, I would cut the sets to 2-3 per exercise, and up the reps to 10-12?

I would also do cardio twice a week during the reload, three times a week during the deload and five times a week during the prime?

If this is correct, I have to laugh at myself. The first time I read this It seemed so complicated. I just read it again, and realized it is just like the workout I do now, just with a much better rest system. The way I have been doing it is, 8 weeks of your reload, 8 weeks of your deload, 1 week off and then all over again. I think this system will help me not feel so tired all the time, and really hoping it helps with some more growth. Let me know if I left anything out, or need to change anything.

Thanks again for all of your help!