You'll want to read this!

[magaton]

Welcome aboard littledude. Read all the rules and all the stickies. They are very helpful.

This is the wrong thread to ask your question.

[Juicedupmonkey]

Hey Ronnie I hope the competition went well, how did you do? I was wondering what your diet looked like during the weeks before the competition?like how much protein/carbs/fats and your water intake and what about your diet during the off season?

I know you say to just do straight sets but what about if I'm training biceps and triceps? Like if I superset them is that okay?

If in ketosis are you still able to make gains in size? You need the carbs to grow correct?

[FireGuy]

What weight class was that Ronnie? I thought the guy that won deserved it and I think the dude who took 2nd (red trunks) was a good call as well despite the gyno in the left nipple. Very evident in his ab/thigh shot. I do think you do have a case for moving up into 3rd. Your upper body is looking wicked but hard to make the improvements downstairs with nerve damage. Great showing nonetheless!

You wife dominated. You need to buy her a ticket to Pittsburgh in July and get her on stage at the Masters Nationals.

[Ronnie Rowland]

What weight class was that Ronnie? I thought the guy that won deserved it and I think the dude who took 2nd (red trunks) was a good call as well despite the gyno in the left nipple. Very evident in his ab/thigh shot. I do think you do have a case for moving up into 3rd. Your upper body is looking wicked but hard to make the improvements downstairs with nerve damage. Great showing nonetheless!

You wife dominated. You need to buy her a ticket to Pittsburgh in July and get her on stage at the Masters Nationals.

I think that will be her next move(pittsburg master nationals next year!). I was in the middle weight division. I would weigh a lot more if it weren't for my lack of leg development. I train them hard so I am doing everything I can do with them. Yes, I feel third place for me would have been very fair. I've got to have hernia surgery wednesday and its going to help tighten up my abs some. I hope my nerve damage will eventually improve but time will tell. My upper legs use to be my 2nd best genetics behind my biceps. At least I am walking. Can't complain!

[Ronnie Rowland]

1) type in southcarolina state bodybuilding. http://www.scbodybuilding.com/
2) click on patrick collard studios on right side of page. http://www.collardphoto.com/
3) go to store 2010 state show http://puploads125732.yourproimages....s2=no&groupid= 0&bw=false&sep=false&ckw=false

1st place winner in my division is located at bottom on page 7 (had nice legs but my upper body was bigger)
2nd place located on bottom of page 9 in red trucks (medium size upper body, legs not much larger than mine)
3rd place top of page 8 (I feel I had this guy beat by a landslide as he was smooth as a babys bottom)
4th place I am at bottom of page 8 and top of page 9 (I had largest upper body, quads are cut but need more overall lower body development )

note: Go to thumbnails and on bottom of page 7 #11 took 1st, #14 on page 8 took 2nd and 3rd place (smoothy) is number #12 on page 8. I was #13 on page 8



My legs are improving but nerve damage from having had 10 back operations is really really hurting me about getting my legs to respond. I have lost reflexes in both of my ankles and both of knees, so I am struggling with lower body but not giving up hope. I had big ripped-quads before my accident so maybe just maybe they wil come back!

Wifes pics start at page 38 and go on and on as there are many. Her thighs are as big as the overall male winner if you keep scrolling you wil find them..lol

[Indian Muscle]

1) type in southcarolina state bodybuilding. http://www.scbodybuilding.com/
2) click on patrick collard studios on right side of page. http://www.collardphoto.com/
3) go to store 2010 state show http://puploads125732.yourproimages....s2=no&groupid= 0&bw=false&sep=false&ckw=false

1st place winner in my division is located at bottom on page 7 (had nice legs but my upper body was bigger)
2nd place located on bottom of page 9 in red trucks (medium size upper body, legs not much larger than mine)
3rd place top of page 8 (I feel I had this guy beat by a landslide as he was smooth as a babys bottom)
4th place I am at bottom of page 8 and top of page 9 (I had largest upper body, quads are cut but need more overall lower body development )

note: Go to thumbnails and on bottom of page 7 #11 took 1st, #14 on page 8 took 2nd and 3rd place (smoothy) is number #12 on page 8. I was #13 on page 8



My legs are improving but nerve damage from having had 10 back operations is really really hurting me about getting my legs to respond. I have lost reflexes in both of my ankles and both of knees, so I am struggling with lower body but not giving up hope. I had big ripped-quads before my accident so maybe just maybe they wil come back!

Wifes pics start at page 38 and go on and on as there are many. Her thighs are as big as the overall male winner if you keep scrolling you wil find them..lol

I got a question for you Ron, So how does one improve lagging body parts especially legs! because you suggest straight sets and not going over 12 sets once a week for major body parts. if we train every body part in a similar fashion then how are we going to bring up the lagging parts? dont you think little extra volume or supersets or any uch things should be introduced when trying to improve lagging parts? btw i am not refering to lagging body parts due to injury or any such setbacks.

[Ronnie Rowland]

I got a question for you Ron, So how does one improve lagging body parts especially legs! because you suggest straight sets and not going over 12 sets once a week for major body parts. if we train every body part in a similar fashion then how are we going to bring up the lagging parts? dont you think little extra volume or supersets or any uch things should be introduced when trying to improve lagging parts? btw i am not refering to lagging body parts due to injury or any such setbacks.

]. NOW THESE ARE THE KIND OF QUESTIONS WE NEED MORE OF...NO MORE PCT PLEASE!!!!) Accupunture can help nerve damage sometimes (i'll try it some this winter to see if it can improve the signal to make my legs grow again. Now my legs have improved but not what they should have. I'll show everyone pics when they get here by mail. My legs do not fire as hard or as long as they use to before by back fusions. I have lost some reflexes in my ankles and knees but they have improved immensley. I used to get foot drop real bad but thnak the good Lord that left! My physique has changed so much that the nurses and my main doctor broke down and cried when they saw me last. They couldn't not believe it!!!) I am the only person in the world to be able to work and "walk" on a bodybuilding stage after 10 major lower back operations. I have turned a disability into an ability with the help of God and hard work. I have been blessed beyond measure.

I plan to do 6 sets twice a week for my thighs as opposed to 12 sets once a week because my quads stop losing their ability to fire with full force much faster than my uninjured muscle groups. I will do one heavy session (6-8 reps) and one light sesssion (12-15 reps). I'll do 4 sets twice a week for hams and calves. If a muscle cannot be trained to failure then extra sets past 12 could help but super sets are a waste of time IMO. This is one area that DOGGCRAPP (DANTE TRUDEL) and I agree on. He believes that less sets but more frequent training sessions brings forth more growth phases. I agree with him on this point regarding my legs and also in using this method to break training plateaus but 99% of all bodybuilders train each muscle group only once a week as a baseline for a reason-it's the most productive way to train as it provides better recovery, pumps, etc. However,everyone should train each muscle twice a week from time to time for 10 week phases to shock the muscles. [/B]

[Ronnie Rowland]

What weight class was that Ronnie? I thought the guy that won deserved it and I think the dude who took 2nd (red trunks) was a good call as well despite the gyno in the left nipple. Very evident in his ab/thigh shot. I do think you do have a case for moving up into 3rd. Your upper body is looking wicked but hard to make the improvements downstairs with nerve damage. Great showing nonetheless!

You wife dominated. You need to buy her a ticket to Pittsburgh in July and get her on stage at the Masters Nationals.

FireGuy, I want to discuss with you further abot taking my wife to pittsburgenext year and seeing if she can get a pro-card. I will eventually have a shot at doing the nationals if my nerve damage improves. i got the two e-mails below from two bodybuilding judges-

I contacted 2 judges in two different states and both said I should have had second place. That made me feel better because my wife, friends and others thought the same!

Here's a quote from one of the judges from TN- "I would have first place in first place because he is the most balanced and his condition is good but not as good as yours. 2nd place is too damn small. Third place is in good shape for an off season bodybuilder. No way he beat you Ron! Your upper body is superb and condition was superior to all the others competitors. If i was judging that show you would have been put in 2nd place only because your upper body is larger than your lower body. I can see some improvements in your legs since last year and I cannot imagine how hard it is to improve with the nerve damage from having 10 surgeries. Your an inspiration, what more can I can say! You impressed me Ronnie. Some times you don't know what some of these judges are looking at.

Second quote from a judge in california-The only way I see that he could have beat you was on symmetry but I think politics or poor judgement played out here . He does not look ready to show. You had more cuts 12 weeks out! If you want to do better showing, you will have to lose some upper body size until your legs come up and knowing you that's not going to happen...lol... I am not sure I would have put #12 even in the top 3. He is just not ready to show. # 11 has a rather complete package, everything flows, his tan is even, and his oil is even. Aside from your legs lagging from nerve damage, you look like you prepared well. Here are the problems I see. Your tan is not perfectly even, your upper body is dark and your legs are a little too light. You have too much oil on and it is not even. Your over all appearance needs to be balanced as far as your tan and oil, if not it takes away from the flow. I really think you would have done better had these two things been in order. It takes practice. You don't want your oil to cause any glaring from the lights. Olive oil is good, mink oil is better. Never use baby oil.
Your close. you just need to ballence things out now and that's going to be hard with your back condition as you have already found out.
Your diet looked spot on. The Slingshot prep you have been keeping secret is working! I probably would have placed you @ second. Next time darker legs, Work on perfecting the things you can controle. it will make a huge difference. I hope that helps.

[asto_86]

Great job at your show Ron!

So my gear comes in Monday, and my first cycle will begin. I've been priming in anticipation to begin at 120g protein, 50g fat and the rest carbs. Monday will be day one and I'll be taking up the protein nice an high at 290g with fat at 50g and the rest carbs at 180-220g. I weigh 170 currently.. What do you think? Here is my diet starting Monday:

5am: cardio
6am meal 1
8oz asparagus
3/4 cup oats
100 g blueberries
13 almonds

7.30am lift

9am meal 2
8oz asparagus
14oz sweet potato
100g blueberries
13 almonds
5oz chicken breast

noon meal 3
1 serving green beans
15 almonds
10oz chicken breast

3pm meal 4
1 serving green beans
15 almonds
10oz chicken breast

5pm meal 5
1 serving green beans
13 almonds
10oz chicken breast

8pm meal 6
1 serving green beans
13 almonds
5oz chicken breast

9pm: bed

pretty solid right? Trying to stay as lean as possible.
Thanks Ron for all your help!

[skeletal pump]

Hey ronnie great thread man. just wondering what are the best workouts in your opinion to get big and most importantly wide shoulders

[Ronnie Rowland]

Hey ronnie great thread man. just wondering what are the best workouts in your opinion to get big and most importantly wide shoulders

FORM... FORM... FORM!!!! WAIT 2-3 MINUTES BETWEEN WORK SETS!

1: SEATED DUMBBELL PRESSES OR HAMMER STRENGTH UNI-LATERAL MACHINE PRESS FOR BUILDING FRONT AND SIDE DELTS. 4 SETS TO FAILURE BUT ONLY 3 IS NEEDED WHEN CUTTING DOWN.

2: UNI-LATERAL LEANING LATERAL RAISES SITTING ON ABOUT A 60 DEGREE INCLINE BENCH OR LEANING UNILATERAL (ONE ARM AT A TIME) LATERAL RAISES. dO THEM ONE ARM AT TIME TAKES OUT SOME OF THE TRAPS AND REALLLY TORQUES THOSE SIDE DELTOIDS THAT GIVES YOU THAT CAPPPED LOOKED. 99% OF MOST PEOPLE THROW THE WEIGHT INSTREAD OF LIFTING IT UNDER CONTROL AND WONDER WHY THEY HAVE JOINT PAIN AND LACKING SHOULDER DEVELOPMENT!?!? 4 SETS TO FAILURE BUT ONLY 3 IS NEEDED WHEN CUTTING DOWN

3: REVERSE FLYES USING A CABLE STATION. kEEP HANDS SHOULD WIDTH!
4 SETS TO FAILURE BUT ONLY 3 IS NEEDED WHEN CUTTING DOWN

NOTE: YOU MIGHT FIND THAT ONLY 3 SETS PER EXERCISE IS ENOUGH WHILE TRYING TO GROW!

[chrisx]

Ron if you don't mind confirming a source I tried to pm you with no avail it will be my first cycle so just want to make sure the stuff is legit if not I understand

[chrisx]

Arch what's your back routine like?

[Ronnie Rowland]

Ron if you don't mind confirming a source I tried to pm you with no avail it will be my first cycle so just want to make sure the stuff is legit if not I understand

please re-send me a pm I did not get it!

[chrisx]

please re-send me a pm I did not get it!

I've tried but when I click on your name to send a pm a message pops up saying 'I don't have access to this page'. Not quite sure how to get around that.

[Coca Cola]

I've tried but when I click on your name to send a pm a message pops up saying 'I don't have access to this page'. Not quite sure how to get around that.

You don't have enough post count (I think it's 25 posts for minimum requirement for PM), I had the same problem in the beginning.

[Ronnie Rowland]

I've tried but when I click on your name to send a pm a message pops up saying 'I don't have access to this page'. Not quite sure how to get around that.

Go set up a free safe-mail account and contact me at [email protected].

[Ronnie Rowland]

I want to take this time to invite members of this board to my friends list on facebook. http://www.facebook.com/profile.php?...1490649&v=wall Just look up Ronnie Rowland in Aiken South Carolina if this link does not work. If you chose to use a different name that's fine. I would just like to take this time to invite all my friends on this board to get to know everyone even bettter. Look forward to seeing you guys. Some of the vets are already there!!

take care my friends and let's make 2010 the year we put on more lean muscle mass than ever!

I truly appreciate each and everyone of you guys!!!!

Ronnie

[dr intensity]

hey ronnie,
i am 5 feet 8 inches 225 at 11 percent and right now on PCT.
it wud be really nice of you to see my plan for my 20 weeks mass gaining diet and drug cycle.
my goal is to gain upto 15 quality pounds in these 20 weeks.


my plan for the next mass gaining:- is Drug cycle.(start after 6 weeks)
750mg test + 400mg deca for 8 weeks reload
2 weeks deload 200mg test/week
1250mg test + 600mg deca for the last 8 weeks.
2 weeks deload 200mg test/week
PCT.


the supplements i am using now are:-
HPTA upregulation supplements
1000iu HCG/week during cycle.
letrozole 2.5 mg every fifth day during cycle.
Nolvadex 10mg( if needed)
Finpecia 1 mg/eod


Cardio vascular supplements
1. Niacin 500 - 1000mg
2. Aspirin 75 mg
3. Fish oil pills 9000mg.
4. Ramipril 2.5 mg if needed.

Anti oxidants
Vitamin E 800iu
Vitamin C 2000mg
AO 7 1 tablets

Liver support+Digestion
Liv 52 6 single strength tablets
Probiotic 1 capsule.

Joint support
Glucosamine sulphate 2000mg

General Health
Multivitamin + Multimineral 1 tablet
B- complex capsules Zevit 1 capsule.


my diet plan

1. BREAKFAST:-20 eggwhites + 5 yolks + 250ml milk
2. MID MORNING MEAL :- 70 grams of whey + 30ml extravirgin olive oil.
3.LUNCH:- 500 grams of chicken + 100 grams of white rice (uncooked)
4. DINNER :-:-20 eggwhites + 5 yolks + 250ml milk
5. PREWORKOUT :- 70 GRAMS OF WHEY + 75 GRAMS OF OATMEAL + 30ml oil
6. POST WORKOUT :- 70 grams of whey + 75 grams of Dextrose.


wud aprreciate your input
thanks you
final PCT

- HCG: 2000mg every second day for two weeks
- Clomid: (start 2 weeks after conclusion of cycle) 50mg two times per day for two weeks
- Aromatase Inhibitor: Arimidex (.5mg every other day)

[Indian Muscle]

hey ronnie,
i am 5 feet 8 inches 225 at 11 percent and right now on PCT.
it wud be really nice of you to see my plan for my 20 weeks mass gaining diet and drug cycle.
my goal is to gain upto 15 quality pounds in these 20 weeks.


my plan for the next mass gaining:- is Drug cycle.(start after 6 weeks)
750mg test + 400mg deca for 8 weeks reload
2 weeks deload 200mg test/week
1250mg test + 600mg deca for the last 8 weeks.
2 weeks deload 200mg test/week
PCT.


the supplements i am using now are:-
HPTA upregulation supplements
1000iu HCG/week during cycle.
letrozole 2.5 mg every fifth day during cycle.
Nolvadex 10mg( if needed)
Finpecia 1 mg/eod


Cardio vascular supplements
1. Niacin 500 - 1000mg
2. Aspirin 75 mg
3. Fish oil pills 9000mg.
4. Ramipril 2.5 mg if needed.

Anti oxidants
Vitamin E 800iu
Vitamin C 2000mg
AO 7 1 tablets

Liver support+Digestion
Liv 52 6 single strength tablets
Probiotic 1 capsule.

Joint support
Glucosamine sulphate 2000mg

General Health
Multivitamin + Multimineral 1 tablet
B- complex capsules Zevit 1 capsule.


my diet plan

1. BREAKFAST:-20 eggwhites + 5 yolks + 250ml milk
2. MID MORNING MEAL :- 70 grams of whey + 30ml extravirgin olive oil.
3.LUNCH:- 500 grams of chicken + 100 grams of white rice (uncooked)
4. DINNER :-:-20 eggwhites + 5 yolks + 250ml milk
5. PREWORKOUT :- 70 GRAMS OF WHEY + 75 GRAMS OF OATMEAL + 30ml oil
6. POST WORKOUT :- 70 grams of whey + 75 grams of Dextrose.


wud aprreciate your input
thanks you
final PCT

- HCG: 2000mg every second day for two weeks
- Clomid: (start 2 weeks after conclusion of cycle) 50mg two times per day for two weeks
- Aromatase Inhibitor: Arimidex (.5mg every other day)

10 yolks in a day??? 100 grms of protein in one sitting on breakfast and dinner?

[Ronnie Rowland]

hey ronnie,
i am 5 feet 8 inches 225 at 11 percent and right now on pct.
It wud be really nice of you to see my plan for my 20 weeks mass gaining diet and drug cycle.
My goal is to gain upto 15 quality pounds in these 20 weeks.


My plan for the next mass gaining:- is drug cycle.(start after 6 weeks)
750mg test + 400mg deca for 8 weeks reload
2 weeks deload 200mg test/week
1250mg test + 600mg deca for the last 8 weeks.
2 weeks deload 200mg test/week
pct. (anabolic cycle looks good).

the supplements i am using now are:-
hpta upregulation supplements
1000iu hcg/week during cycle.
letrozole 2.5 mg every fifth day during cycle.( stay off letro and use something different if you experience issues with gyno because letro is too strong and using it that infrequent is only going to increase your chances of developing gyno due to estrogen rebound!) arimidex or aromasin is better. A tiny bit of aromasin 3 times per week is best as there is no estrogen rebound on off days!
nolvadex 10mg( if needed) if needed better to go with aromasin
finpecia 1 mg/eod


cardio vascular supplements
1. Niacin 500 - 1000mg (not needed imo)
2. Aspirin 75 mg (use only 1 baby aspirin at night
3. Fish oil pills 9000mg.
4. Ramipril 2.5 mg if needed.

anti oxidants
vitamin e 800iu
vitamin c 2000mg
ao 7 1 tablets

liver support+digestion
liv 52 6 single strength tablets
probiotic 1 capsule.

joint support
glucosamine sulphate 2000mg

general health
multivitamin + multimineral 1 tablet
b- complex capsules zevit 1 capsule.




My diet plan

1. breakfast:-20 eggwhites + 5 yolks + 250ml milk (only 1 yolk and 10-15 egg whites is plenty) you want carbs and protein based meals earlier in the day and more protein, greeen veggies and fats later in the day. Keep complex carbs and fats separated for the most part and you will gain more lean mass without the fat because insulin from carbs drives fats to be stored as body fat just as insulin from carbs drives protein to be stored as muscle tissue. Eating oats and ezekiel bread with egg whites for breakfast is the best imo! 2. mid morning meal :- 70 grams of whey + 30ml extravirgin olive oil.
3.lunch:- 500 grams of chicken + 100 grams of white rice (uncooked)
4. dinner :-:-20 eggwhites + 5 yolks + 250ml milk (drop the yolks and reduce egg whites to 15)
5. preworkout :- 70 grams of whey + 75 grams of oatmeal + 30ml oil
6. post workout :- 70 grams of whey + 75 grams of dextrose. Too many carbs unless you are an true ectomorph who produces less insulin naturally. If you take in 75 carbs pre-workout you do not even need them post workout during meal 6 bfore going to bed. Taking in protein and carbs pre-workout is plenty for most unless they are ectomorphs. I would go with liquid egg whites, a scoop of protein powder and some smart balance peanut butter or better yet ths is the time to go with the whole eggs with yolks. 6-8 whole eggs would be a good plan. SOME RED MEAT EVEY OTHER DAY WOULD BE GOOD AS WELL TO KEEP IRON LEVELS HIGHER. I would keep carbs to around 250 per day,protein 400 grams and the rest fats! 70 grams of whey protein at one sitting is a waste. Stick to whole foods for the most part. Use whey protein post workout or in addition to liguid egg whites for added flavor.
wud aprreciate your input
thanks you
final pct

- hcg: 2000mg every second day for two weeks
- clomid: (start 2 weeks after conclusion of cycle) 50mg two times per day for two weeks (i would not use clomid if it makes you emotional)
- aromatase inhibitor: Arimidex (.5mg every other day) if you use armoasin on cycle stay with aromasin during pct but it you use arimidex then stay with arimidex.

above

[MercuryEvo]

Ronnie, I have a question. Would this Sling-shot method work if one were to only do 1 cycle ? I'm going to be doing my first cycle in about a month and I don't want to bridge and do a 2nd one. I'd prefer to just do the 1 cycle, get my gains and then continue from then all natural. I may consider another cycle next year but I'm not looking to do them back to back.

Also, Is this sling shot method effective for a girl not using any gear? My GF is looking to get into shape and build some muscle while burning fat. At the most, she may try some anavar (20mg a day for 8 weeks) but that would really be it. Please let me know what you think.



PS: Can you define exactly what you mean by sets and volume? Forgive my naivety. I understand sets are a specific work out, lets say a dumbbell curl. So do you mean you'll do 12 sets of the same workout? Or 3 sets each of 4 different work outs? And volume is reps?

And do you start off on lower weight and go up? Currently If I'm doing Biceps, I'll do it like this for example. Please take this workout and edit it to fit your reload and deload structure if you dont mind.

Bicep work out 1 (alternating hammer curls)

set 1 = 15 reps @ 25 lbs
set 2 = 12 reps @ 30 lbs
set 3 = 10 reps @ 35 lbs

Bicep workout 2 (Close grip curls on an EZ bar)

set 1 = 15 reps @ 50 lbs
set 2 = 12 reps @ 70 lbs
set 3 = 10 reps @ 80/90 lbs

Bicep workout 3 (Alternating standing arm cable curls)

set 1 = 15 reps @ 20 lbs
set 2 = 12 reps @ 30 lbs
set 3 = 10 reps @ 40 lbs


And then I'll pretty much be done with biceps. That's 9 sets total so I'm trying to apply what I do to what your describing. Please help me spec in an example of a bicep workout on your reload and deload plan. Thank you.

[MercuryEvo]

Ronnie, just wanted to repost this in case you missed it. Please advise when you get a free minute. Thanks!!

Ronnie, I have a question. Would this Sling-shot method work if one were to only do 1 cycle ? I'm going to be doing my first cycle in about a month and I don't want to bridge and do a 2nd one. I'd prefer to just do the 1 cycle, get my gains and then continue from then all natural. I may consider another cycle next year but I'm not looking to do them back to back.

Also, Is this sling shot method effective for a girl not using any gear? My GF is looking to get into shape and build some muscle while burning fat. At the most, she may try some anavar (20mg a day for 8 weeks) but that would really be it. Please let me know what you think.



PS: Can you define exactly what you mean by sets and volume? Forgive my naivety. I understand sets are a specific work out, lets say a dumbbell curl. So do you mean you'll do 12 sets of the same workout? Or 3 sets each of 4 different work outs? And volume is reps?

And do you start off on lower weight and go up? Currently If I'm doing Biceps, I'll do it like this for example. Please take this workout and edit it to fit your reload and deload structure if you dont mind.

Bicep work out 1 (alternating hammer curls)

set 1 = 15 reps @ 25 lbs
set 2 = 12 reps @ 30 lbs
set 3 = 10 reps @ 35 lbs

Bicep workout 2 (Close grip curls on an EZ bar)

set 1 = 15 reps @ 50 lbs
set 2 = 12 reps @ 70 lbs
set 3 = 10 reps @ 80/90 lbs

Bicep workout 3 (Alternating standing arm cable curls)

set 1 = 15 reps @ 20 lbs
set 2 = 12 reps @ 30 lbs
set 3 = 10 reps @ 40 lbs


And then I'll pretty much be done with biceps. That's 9 sets total so I'm trying to apply what I do to what your describing. Please help me spec in an example of a bicep workout on your reload and deload plan. Thank you.

[Ronnie Rowland]

Ronnie, I have a question. Would this Sling-shot method work if one were to only do 1 cycle ? I'm going to be doing my first cycle in about a month and I don't want to bridge and do a 2nd one. I'd prefer to just do the 1 cycle, get my gains and then continue from then all natural. I may consider another cycle next year but I'm not looking to do them back to back. OF COURSE IT WILL WORK BUT IT'S NOT A LONG ENOUGH CYCLE TO MAKE THE MOST KEEPABLE GAINS BEFORE PCT. LONGER CYCLES GIVES THE BODY MORE TIME TO ADJUST TO THE EXTRA SIZE YOU GAIN AND YOUR CHANCES OF KEEPING MORE GAINS ARE MUCH GREATER. THE 20 WEEK SLINGSHOT CYCLE IS CONSIDERED ONLY 1 CYCLE.
Also, Is this sling shot method effective for a girl not using any gear? My GF is looking to get into shape and build some muscle while burning fat. At the most, she may try some anavar (20mg a day for 8 weeks) but that would really be it. Please let me know what you think. IT'S THE WAY I TRAIN ALL WOMEN AND MEN WHETHER THEY BE NATURAL OR DRUG ENHANCED. 20 MGS OF ANAVAR IS TOO MUCH FOR HER TO START WITH AND 8 WEEKS IS CERTAINLY NOT LONG ENOUGH FOR SUCH A MILD DRUG. SHE WOULD WANT TO START OUT USING ONLY 5 MGS PER DAY TO SEE HOW HER BODY REACTS TO THE DRUG. SOME WOMEN HAVE TROUBLE RACHING ORGASM IF THEY EXCEED 5 MGS OF ANAVAR BUT SOME ANAVAR DOES INCREASE THEIR LIBIDO BIG-TIME! THEY ALL REACT A BIT DIFFERENTLY BUT A 20 WEEK SLINGSHOT CYCLE OF VAR IS BY FAR THE BEST AS THESE 8 WEEK CYCLES OF VAR FOR FEMALES IS NOT OPTIMAL. I'VE TRAINED ENOUGH OF THEM TO KNOW! START LOW DURING FIRST 10 WEEKS THEN INCREASE AS TOLERATED AS SHE MOVES FORWARD TOWARDS A 20 WEEK SLINGSHOT CYCLE.


PS: Can you define exactly what you mean by sets and volume? Forgive my naivety. I understand sets are a specific work out, lets say a dumbbell curl. So do you mean you'll do 12 sets of the same workout? Or 3 sets each of 4 different work outs? And volume is reps?

9 SETS FOR CHEST WOULD BE:
3 warm ups sets for incline press-refer below to my bicep warm up instructions for detailed description.
3 SETS OF INCLINE PRESS FOR 6-12 REPS
3 SETS OF DECLINE PRESS FOR 6-12 REPS
3 SETS OF DUMBBELL BENCH PRESS FOR 6-12 REPS[

And do you start off on lower weight and go up? Currently If I'm doing Biceps, I'll do it like this for example. Please take this workout and edit it to fit your reload and deload structure if you dont mind.

Bicep work out 1 (alternating hammer curls) THIS IS MOSTLY A FOREARM EXERCISE NOT A BICEP!

set 1 = 15 reps @ 25 lbs
set 2 = 12 reps @ 30 lbs
set 3 = 10 reps @ 35 lbs

Bicep workout 2 (Close grip curls on an EZ bar)

set 1 = 15 reps @ 50 lbs
set 2 = 12 reps @ 70 lbs
set 3 = 10 reps @ 80/90 lbs

Bicep workout 3 (Alternating standing arm cable curls)

set 1 = 15 reps @ 20 lbs
set 2 = 12 reps @ 30 lbs
set 3 = 10 reps @ 40 lbs

YOUR DOING IT ALL WRONG! YOU WANT TO TRAIN THE WAY WARREN BRANCH AND TRICKY JACKSON DOES!
For example on biceps: Begin with 3 non fatiguing warm ups sets with standing curls for maybe 30 lbs for 15, 40 lbs for 6 reps and 40 lbs for 4-6 reps again. Now 3 work sets begin with standing curls: 1st set 100 lbs 8-10 reps to failure, 2nd set 100 lbs for 8-10 reps, 3rd set 90 pounds for 8-10 reps. For the next two bivceps exercises no warm ups are needed so take each set to failure then you are done!


And then I'll pretty much be done with biceps. That's 9 sets total so I'm trying to apply what I do to what your describing. Please help me spec in an example of a bicep workout on your reload and deload plan. Thank you. On deload just do 2 sets for 3 bicep exercises and keep reps around 12-15 on each set but still train hard! Warm up is still needed with first exercise.

above

[ricky23]

wow you looking great in that pic ronnie! hope you're recovery is going well. i just have a few quick questions, im going to follow the keto diet dave palumbo recommends in a few weeks when i start a cycle of test, tren, primo and winny with t3 and clen. im also taking your advice and reducing the test to around 900mg and using the tren and other compounds as my main muscle builders/preservers. i took 450mg of tren with 1.2g of test before - im not sure if you remember as you get a million posts on here! but do you think that increasing the tren to 750mg would be about right and what should the optimal doses be for primo and oral winny, should i introduce winstrol from week 4-8 or take it from 1-8?
right now im still trying to preserve my gains from the previous cycle so im keeping cals quite high and carbs are slowly being reduced during my pct so when i start the cycle its gonna be 0.5g of fat per pound and 1.5-2g of protein per pound. ive always been used to having fast acting carbs pwo like dextrose or maltodextrin but i read that glutamine can work almost as good when on a zero carb diet. and also i read that cardio should be low to medium intensity so that fats are used as the fuel source rather than the protein which can happen during high intensity cardio. so im presuming the cardio should be long in duration maybe an hour a day? would that be to little? i was thinking half an hour upon waking with some ab work then half an hour before and after lifting. i would really appreciate your advice on this ronnie, thankyou.

[Maronn]

Hi Ron,

I started my first Slingshot circle on the 1st of May. So first 4 weeks went great but since than I haven't been able to work out due to sickness (will need another few days before starting again)... :-(( What shall I do regarding the timing of the deload? I think it doesn't make sense to start the deload in 2 weeks but postphone it 2-3 weeks. What do you think? Many thanks!

[Maronn]

Hi Ron,

I started my first Slingshot circle on the 1st of May. So first 4 weeks went great but since than I haven't been able to work out due to sickness (will need another few days before starting again)... :-(( What shall I do regarding the timing of the deload? I think it doesn't make sense to start the deload in 2 weeks but postphone it 2-3 weeks. What do you think? Many thanks!

Hi Ron,

would be great if you could have a look at my question as I'm reaching the end of the first reload. I'll start to work out tomorrow again , so I've had a 3,5weeks break... What would you suggest.

Thx!

[diggumsmacks]

Ronnie if your going to leave an old outdated slingshot training system, please for God sake delete it or take it down over at Bodybuilding.com . I am so pissed that ive been following that crap then to find out I was doing it wrong because you have the updated version of the slingshot. It an 8 week blast on this site and a 4 week blast on that site.

Well, shit happens but damn it would be nice to know that the one at BB would have a note in red about it being outdated and to follow this link for the updated one, or take it down.

I def have some questions about the sts, but so far I havent had any response from here yet.

If im only taking deca/test 600 miligrams weekly and dbol 140mgs a week (20 a day) when should be my last shot before my cruise. blast 8 weeks cruise for 2. Stop taking short esters during the two weeks and lower my t dosage a little bit to a hrt dose.

When exactly do i stop/lower my Long estered shots?

Graci

[Ronnie Rowland]

ronnie if your going to leave an old outdated slingshot training system, please for god sake delete it or take it down over at bodybuilding.com . I am so pissed that ive been following that crap then to find out i was doing it wrong because you have the updated version of the slingshot. It an 8 week blast on this site and a 4 week blast on that site. (sorry about that. That was a long time ago and what happened at bb.com is that there were so many kids over there who thought they knew it all that it become chaos and a waste of my time. Why they left it up is beyond me? On this site you do not have the immaturity because we keep things civil)!

well, shit happens but damn it would be nice to know that the one at bb would have a note in red about it being outdated and to follow this link for the updated one, or take it down. I agree
i def have some questions about the sts, but so far i havent had any response from here yet.

If im only taking deca/test 600 miligrams weekly and dbol 140mgs a week (20 a day) when should be my last shot before my cruise. Blast 8 weeks cruise for 2. Stop taking short esters during the two weeks and lower my t dosage a little bit to a hrt dose. basically you would run test/deca and d-bol for 8 weeks (this is the reload). Next, you would run only test at around 250 mgs for 2 weeks (this is the deload). Then go back to a second reload using even higher dosages!

when exactly do i stop/lower my long estered shots?read above info and see if you understand now.
graci

above

[Ronnie Rowland]

Hi Ron,

would be great if you could have a look at my question as I'm reaching the end of the first reload. I'll start to work out tomorrow again , so I've had a 3,5weeks break... What would you suggest.

Thx!

Begin reloading again for 8 weeks!

[Maronn]

Begin reloading again for 8 weeks!

thanks ronnie. so you think it is not necessary to reduce the test e for a while and just stick to it for other 8 weeks!?

[Ronnie Rowland]

[QUOTE=Maronn;5240636]thanks ronnie. so you think it is not necessary to reduce the test e for a while and just stick to it for other 8 weeks!? Test should form the base of all cycles to maintain a healthy sex drive. Just reduce dosages of test during deloads![/QUOTE]above

[outkast02]

Simply, do i have this right? Basically it's 8 wks on, two weeks with nothing, and then 8 weeks on again? I'm not trying to sound stupid, I just want to make sure that no pct is needed until I'm ready for a total break. How many 8 wk cycles can one do with a two week deload to get the best results and the best muscle gains that can be kept?

[Archangel.]

Simply, do i have this right? Basically it's 8 wks on, two weeks with nothing, and then 8 weeks on again? I'm not trying to sound stupid, I just want to make sure that no pct is needed until I'm ready for a total break. How many 8 wk cycles can one do with a two week deload to get the best results and the best muscle gains that can be kept?

Basically it goes like this:
8 wks on, 2 wks on a LOWER dosage if only one compound is used (i.e. test) One can continue reloading and deloading for as long as they feel is right for them. The more you do, the more gains, but also the more sides i.e. infertility if you NEVER PCT. It's purely a personal choice

[Coca Cola]

Ronnie

Not sure if you got my question on the previous page, I was wondering about what are the advantages and disadvantages of doing 1 week deload instead of 2 weeks?

Also which exercise target and builds the glutes better, sumo deadlift or romanian deadlift?

[chrisx]

Ron I'm finally getting closer to starting my first cycle and I have a couple questions for you...

1. What's the downside to taking hcg throughout a reload besides the added cost and extra pokings?

2. Do I have to take some type of liver protection (whether it be Liv52 or milk thistle) if I am only taking test c? What about a test/decca cycle OR test/anavar?

3. In case signs of gyno start to occur, it's ok if I have Nolva on hand instead of Armidex to cure it correct? (I really do not ever want to take Armidex just from what you said it can do to the joints)

4. What is the best needle size for glute injections (with test-c), and what is the best size for pec injections? (my chest is small by the way, I'm a little scared about having to poke their). Also, how many times can I inject in one area before having to switch to another?

Thanx for the help Ron. Like I've said before your the best for doing this

[chrisx]

Ron I'm finally getting closer to starting my first cycle and I have a couple questions for you...

1. What's the downside to taking hcg throughout a reload besides the added cost and extra pokings?

2. Do I have to take some type of liver protection (whether it be Liv52 or milk thistle) if I am only taking test c? What about a test/decca cycle OR test/anavar?

3. In case signs of gyno start to occur, it's ok if I have Nolva on hand instead of Armidex to cure it correct? (I really do not ever want to take Armidex just from what you said it can do to the joints)

4. How many times can I inject in one area before having to switch to another?

Thanx for the help Ron. Like I've said before your the best for doing this

Ronnie can you please answer the above questions for me? Thanks alot!

[Ronnie Rowland]

[QUOTE=Coca Cola;5229993]Ronnie

Not sure if you got my question on the previous page, I was wondering about what are the advantages and disadvantages of doing 1 week deload instead of 2 weeks? The disadvantage of a 1 week deload is becoming over-trained. Remember, you are still training hard during the 2 week deloads just upping the reps on some exercises and lowering the volume, anabolics and protein some. Your body gets over-trained faster than you think and that's why (unless you are a beginner) doing a 12 week cycle of steroids non-stop and training hard non-stop is going to only hold you back. You will hit a serious training plateau after 8 weeks of training all out with volume and lower reps and it takes even less sets as you become more advanced as a trainer to become over-trained because you can push the intensity harder within each set! Training hard for long periods of time non-stop is how you train when preparing for a bodybuiding show to get cut but not to gain mass/strength while remaining relatively injury free (you need that 2 week deload.) We've tried the one week deload and it wasn't quite enough time for full cns/joint recovery).

Also which exercise target and builds the glutes better, sumo deadlift or romanian deadlift? Sumo[/QUOTE]above

[Ronnie Rowland]

I am feeling much better and get to start back to work tommorrow. I'm on my third round of antibiotics and the sore throat is gone and now it's just some bouts of cold chills and sweats.-my body fighting off the bacterial infection! I am not contagious since I am on an antibiotic. So, things are going much better and I will be lifting again in about 4 weeks.


I have a local newspaper article I want to share with you guys that talks about my wife and I post competition. The backside of the article talks about how popular Slingshot Training has become but I have not scanned it in yet.

[Coca Cola]

[QUOTE=Ronnie Rowland;5233065]

Ronnie

Not sure if you got my question on the previous page, I was wondering about what are the advantages and disadvantages of doing 1 week deload instead of 2 weeks? The disadvantage of a 1 week deload is becoming over-trained. Remember, you are still training hard during the 2 week deloads just upping the reps on some exercises and lowering the volume, anabolics and protein some. Your body gets over-trained faster than you think and that's why (unless you are a beginner) doing a 12 week cycle of steroids non-stop and training hard non-stop is going to only hold you back. You will hit a serious training plateau after 8 weeks of training all out with volume and lower reps and it takes even less sets as you become more advanced as a trainer to become over-trained because you can push the intensity harder within each set! Training hard for long periods of time non-stop is how you train when preparing for a bodybuiding show to get cut but not to gain mass/strength while remaining relatively injury free (you need that 2 week deload.) We've tried the one week deload and it wasn't quite enough time for full cns/joint recovery).

Also which exercise target and builds the glutes better, sumo deadlift or romanian deadlift? Sumo[/QUOTE]above

Thx Ronnie!

I am feeling much better and get to start back to work tommorrow. I'm on my third round of antibiotics and the sore throat is gone and now it's just some bouts of cold chills and sweats.-my body fighting off the bacterial infection! I am not contagious since I am on an antibiotic. So, things are going much better and I will be lifting again in about 4 weeks.


I have a local newspaper article I want to share with you guys that talks about my wife and I post competition. The backside of the article talks about how popular Slingshot Training has become but I have not scanned it in yet.

Its great to hear u feeling better! Congrats on the article, would love to have a read about it!