Are these before and after photos real??

[Tenmoney]

These are the results from the first go 'round w/ STS. If you'd like to read over the whole thing, you can check my log.

So it took me awhile, but I have put together a progress report for improvements made over my first STS cycle.

As far as weight goes... I began at 215 lbs around 12% BF. I was able to maintain my BF % throughout. I stepped on the scale at 223 lbs on Fri. I know where the fat goes on my body when I gain it, and I can say that from the way my cloths fit, or I should say the way the don't fit, the weight gain is muscle. i.e. tight in the arms, chest/back, shoulders, ands thighs. My waist hasn't changed. The goal was to gain a solid 8 lbs of muscle, and that's what happened. YIPEE! (sorry , couldn't help it, lol)

As for strength... Holy Crap!! I calculated 1 rep maxs on bodybuilding.com (both before and after) for the sake of coming up with results that are easier to measure. I don't know if it will impress you guys, but I was extremely happy w/ them.

Exercise: Before/ After/ Difference/ % change

Bench Press: 366 lbs/ 387 lbs/ 21 lbs/ 5.5%

Dead Lift: 470 lbs/ 496 lbs/ 26 lbs/ 5%

Stiff Leg Deads: 393 lbs/ 470 lbs/ 77 lbs/ 27%

T Bar Row: 315 lbs/ 447 lbs/ 132 lbs/ 30%

Bentover BB Row: 320 lbs/ 340 lbs/ 20 lbs/ 6%

DB Pull Over: 132 lbs/ 161 lbs/ 29 lbs/ 18%

I couldn't tally the results for legs because my back was a major factor in my squats... which in turn affected the rest of leg day. Please don't think that I simply neglected legs (they are one of my favorite body parts to do). It's just that the poundages were all over the place depending on how fried my back was after warming up squats. I'll be switching to leg press for the next cycle of STS, so my back won't bother me (and in turn the results will be easier to read).

I have never seen across the board improvements like this ever, let alone in 8 weeks. If there was ever any doubt about STS, I hope that this helps put them to rest. If you're looking for something new to jump start your gains, I highly recommend that you try STS (and log it).

Special thanks to Ronnie Rowland for all your help and support. You have been a great coach and friend. The advice/instruction that you have given me has helped me go farther than I ever before.

[Ronnie Rowland]

Ronnie asked if I would post this here as well. If you'd like to read over the whole thing, you can check my log.

So it took me awhile, but I have put together a progress report for improvements made over my first STS cycle.

As far as weight goes... I began at 215 lbs around 12% BF. I was able to maintain my BF % throughout. I stepped on the scale at 223 lbs on Fri. I know where the fat goes on my body when I gain it, and I can say that from the way my cloths fit, or I should say the way the don't fit, the weight gain is muscle. i.e. tight in the arms, chest/back, shoulders, ands thighs. My waist hasn't changed. The goal was to gain a solid 8 lbs of muscle, and that's what happened. YIPEE! (sorry , couldn't help it, lol)

As for strength... Holy Crap!! I calculated 1 rep maxs on bodybuilding.com (both before and after) for the sake of coming up with results that are easier to measure. I don't know if it will impress you guys, but I was extremely happy w/ them.

Exercise: Before/ After/ Difference/ % change

Bench Press: 366 lbs/ 387 lbs/ 21 lbs/ 5.5%

Dead Lift: 470 lbs/ 496 lbs/ 26 lbs/ 5%

Stiff Leg Deads: 393 lbs/ 470 lbs/ 77 lbs/ 27%

T Bar Row: 315 lbs/ 447 lbs/ 132 lbs/ 30%

Bentover BB Row: 320 lbs/ 340 lbs/ 20 lbs/ 6%

DB Pull Over: 132 lbs/ 161 lbs/ 29 lbs/ 18%

I couldn't tally the results for legs because my back was a major factor in my squats... which in turn affected the rest of leg day. Please don't think that I simply neglected legs (they are one of my favorite body parts to do). It's just that the poundages were all over the place depending on how fried my back was after warming up squats. I'll be switching to leg press for the next cycle of STS, so my back won't bother me (and in turn the results will be easier to read).

I have never seen across the board improvements like this ever, let alone in 8 weeks. If there was ever any doubt about STS, I hope that this helps put them to rest. If you're looking for something new to jump start your gains, I highly recommend that you try STS (and log it).

Special thanks to Ronnie Rowland for all your help and support. You have been a great coach and friend. The advice/instruction that you have given me has helped me go farther than I ever before.

I truly appreciate this testimonial Tenmoney. It's words like these that has continually motivated me in helping others find an edge.

I have learned throught out my years as a personal trainer, it is not one's presense in trials, but one's victory over them that brings forth muscular growth and maturity as a bodybuilder!

[RoaringMad Mac]

Here Here, And talking to you just about everynight now I know how you are and truely belive you are here to help people.

[Ronnie Rowland]

Here Here, And talking to you just about everynight now I know how you are and truely belive you are here to help people.

Defintely! One of the most frustrating things that a bodybuilder or anyone who lifts weights experiences is nagging injuries and sticking points. This rule applies to steroid users as well. It's one of the biggest reasons people quit training. I really want people to understand how this can put a halt on their training results!!!

What fun is training if you are not pumped up and excited about returning to the gym?

[NewJuice]

Hey how much for the slingshot program
???

[Ronnie Rowland]

Hey how much for the slingshot program
???

New Juice it's only $2,000.00. Just kidding! It's free and it's a sticky located at the top of our workout section.

Click on the link provided to learn more about Slingshot Training. Go to page 4 of the thread and begin reading at post 138 for the summarized and most up to date version.

http://forums.steroid.com/showthread.php?t=314569

[seattleironpumper]

I will give the program a try. hell I will give anything a try if its free!!!!!

[seattleironpumper]

infact slingshot pm me I am fresh back into working out we look like the same age, I will the poster boy if your program works like u say!!!!!!

[Ronnie Rowland]

infact slingshot pm me I am fresh back into working out we look like the same age, I will the poster boy if your program works like u say!!!!!!

Okay then, it's time for you to put Slingshot Training to the test. Keep in mind that diet is also involved in the equation. Looking forward to watching you move up in the "Muscle World".

[sphincter]

Ronnie RAWKS!! I am finally going to start his system next week!! WOOT!!!!

[RoaringMad Mac]

For those of you that doubt that the STS system works or not here are some updated pics of Ronnie.

[Ronnie Rowland]

For those of you that doubt that the STS system works or not here are some updated pics of Ronnie.

Thanks Mac for posting those pics from last weekend.

For about the past 6 months or so, I've been using nothing but Creatine/Leucine as my anabolics during the 6 week mass phases and HRT (200 mgs of test cyp) as my base.

[Ronnie Rowland]

Ronnie RAWKS!! I am finally going to start his system next week!! WOOT!!!!

Thanks sphincter! Your'e gonna love Slingshot Training..

[Lemonada8]

do you have like a pdf file so i can print it out? cause thats alot of info on several posts... and i'm looking forward to doin the slingshot in may... ( cause then i can finally lift on my own)

[Ronnie Rowland]

do you have like a pdf file so i can print it out? cause thats alot of info on several posts... and i'm looking forward to doin the slingshot in may... ( cause then i can finally lift on my own)

Anyone who wants the Slingshot Training System in PDF FILE needs to pm me.

Thank you,

Ronnie

[Spratt]

Just a heads up for everyone. I know Ronnie, in fact im technically his boss. Those pictures are of him. if you want a current one of him and I then ill do that to settle this bullshit. Ronnie knows his shit. All he wants to do is help people achieve what they're trying to achieve. He isnt trying to sell anything, hell the whole program is up here for free for everyone to print off(my roommate just did that in fact)So stop the internet tuff guy BS, I can take all the pics you want. Just let me know what you want to settle this once and for all.......

[Ronnie Rowland]

Here's a recent picture of the vascularity in my quads. I'm not a very vascular person and it's taken a lot of hard work on my behalf to progress to this point.

[Ronnie Rowland]

Trying to get that Boulder-Shoulder look...

[thetank]

Trying to get that Boulder-Shoulder look...

uhh...pretty sure you've successfully accomplished that already man! DAMN.

[moush]

I think ya got it Ronnie!! Great job man...your looking good

[Ronnie Rowland]

I think ya got it Ronnie!! Great job man...your looking good

Thanks Moush!

Here's a recent picture of me pumping up the biceps in my home gym. I train both at Golds and my house.

[Ronnie Rowland]

Here's a couple of pics taken this past week after working shoulders.

[audis4]

damn bro!
lookin mean! What are your stats currently? are you bulking?

[Ronnie Rowland]

damn bro!
lookin mean! What are your stats currently? are you bulking?

Thanks audis4!

I am currently on a Slingshot Cutting Phase (training 5 days per week with 12 sets per body part once a week). I was 240 lbs when I started 8 week ago. I am using a 3-low/1-high-2-low/1-high weekly carb cycle rotation.

Not sure what I weigh. I have learned I do better not weighing myself until I reach my bodyfat level goals. It has to do with not psyching myself out when the weight on the scales begin to fall. I use the mirror to judge my progress.

[audis4]

Thanks audis4!

I am currently on a Slingshot Cutting Phase (training 5 days per week with 12 sets per body part once a week). I was 240 lbs when I started 8 week ago. I am using a 3-low/1-high-2-low/1-high weekly carb cycle rotation.

Not sure what I weigh. I have learned I do better not weighing myself until I reach my bodyfat level goals. It has to do with not psyching myself out when the weight on the scales begin to fall. I use the mirror to judge my progress.

ya, the scale can really be discouraging for me

anyhow, I just started the slingshot on monday, so far so good
I'll let you know how things go.

next month I'm adding in a few 'substances' and I will adjust as needed

[Ronnie Rowland]

ya, the scale can really be discouraging for me

anyhow, I just started the slingshot on monday, so far so good
I'll let you know how things go.

next month I'm adding in a few 'substances' and I will adjust as needed

Please keep me updated on your progress...

[Sacdeez]

How bout a full body shot with wheels included with some posing trunks on.

I would like to see how complete your overall package is as gay as that sounds.

[Ronnie Rowland]

How bout a full body shot with wheels included with some posing trunks on.

I would like to see how complete your overall package is as gay as that sounds.

Will do soon but I am going to skip on the posing trunks because I do not own any...LOL..I do not compete...

[Ronnie Rowland]

A recent upper body shot taken before working out.

[Ronnie Rowland]

Trying to duplicate the Arnold classic Pose! I think this is one will be my new avatar for now...

[Ronnie Rowland]

Holding some water but abs beginning to come out a bit..Still working on them..

[BUYLONGTERM]

WOW, Very impressive! I would love to try this method. The problem is having ADD, I can't absorb all the reading it takes to do this. I am a VERY VERY hard gainer and I haven't made progress in months. My body looks the same as it has for the last few years. Any help would be appreciated!

A big grats on all your hard work and for all the help and support you've given to everyone!

BLT

[rockel]

Hey Ronnie,do you got a little summarized version of the slingshot system?

My english is really bad,thank you.

I cant send PM of some reason..

[burnin69]

http://forum.bodybuilding.com/showthread.php?t=4713823

PRIME/BLAST/CRUISE

The Slingshot Training System

By Ronnie Rowland author of the “Slingshot Training System.”

WARNING: READ FIRST

No liability is assumed by the author for information contained within. Anabolic steroids are illegal in many countries and are not condoned by the author. All readers, are advises that any form of supplements or drugs described may be illegal, prohibited, or used only with a doctors prescription. The author does not participate, advocate, or encourage in any illegal activities. Readers must consult with appropriate legal and medical authorities if not certain about what has been stated in this article.

Rules for the STS thread.

1. Please do not PM question to me in regards to training and diet. I want answers to be in public for everyone to view.

2. I am here to help both recreational and competitive bodybuilders of all levels.

3. Please post all Slingshot Training questions in this thread. If you begin another thread on the topic of Slingshot Training it might not get answered.

Introduction:

When many bodybuilders hit a plateau, what do they do? They begin to push even harder by adding more intensity or exercises to their routine. This kind of thinking is wrong because a muscle has to be exposed to something it is not used to doing without over-training the nervous system and joints. Adding additional exercises or trying to use beyond failure techniques is widely accepted for producing frustrated bodybuilders!

It's no secret that progressively adding more weight to every lift is a sure-fire way to increase total lean body mass, given the diet, training volume, and exercise selection is spot on. Almost everyone starts out using low volume. They grow at a phenomenal rate until the body adapts and quits responding. Because some feel the gains were so great using the lower volume approach, they begin to try and lift heavier weights while using the same program for extended periods of time. They put continued pressure on themselves to try to beat personal records each training session in hopes it will somehow further their muscle mass. Unfortunately, they end up with nothing more than chronic injuries and stagnation as a result.

The intelligent trainer's switch-over to using more volume, while the less fortunate keep thinking less is always more! The next mistake comes into play by the trainees who have switched over to using the higher volume approach. Many bodybuilders become so overwhelmed with their newly found muscle mass after having increased the volume that they begin to reason with themselves thinking more must always be done from that point on. They quickly hit a point of diminishing returns and eventually develop over-use injuries and an over-trained nervous system, instead of reverting back to using a lower amount of volume that worked so well at the beginning.

Sometimes their training will take the form of more sets-reps, exercises, intensity, training sessions, etc. Some are in constant search for the latest routines that will shock their muscles even further. However, all this does is hold them back even more because no one can overcome diminishing returns or keep using the same routine for extended periods of time and expect to make good gains!

** As a bodybuilder you will be going up against giants. In biblical times David used a "slingshot" to destroy his largest opponent of all, Goliath. Slingshot Training will dramatically change your physique in a short amount of time, trust me on this one.* *

Every time I browse the internet it’s the same old question being asked over and over again; “What’s the best training routine to gain lean muscle mass and strength?” Many of you are jumping from program to program and it’s not really making any noticeable differences in your strength or appearance. Some of you were making gains but have now reached a plateau. Others believe that a properly structured routine won’t really make much difference in comparison to other training programs and you tend to be either an obsessive-compulsive high volume bodybuilder (always going for a pump) or an obsessive-compulsive low volume bodybuilder (always trying to gain more strength). If you fall into any of these categories, I want to share with you what I have found optimal for making forward progress as an off-season bodybuilder.

The big picture is learning what it takes to create an effective progressive over-load (lift more weight) without getting injured and then taking those strength gains and proceeding forward to create a true progressive over-load (performing more sets with heavier weight loads) without developing over-use injuries and over-training. Add the proper nutrition into the mix and that’s how you get results. I refer to this as using a slingshot approach (hurling intensity to the muscles).

If you gain strength but fail to gain some muscle size over time, it’s because you are not eating enough calories. If you gain strength but neglect to increase training volume during a period of using more calories to put on weight, you will gain more body fat and less muscle size. Combining more [b]volume with extra calories and increased strength gains is what causes maximum growth. Then you must periodize these 3 factors so progress and recuperation can be made year round.

Training has to do with adaptation. Volume, Intensity and Strength have their limitations. None of them are infinite. For e.g.; If you perform 1 intense set of heavy barbell curls twice a week, the neural pathways will eventually adjust themselves by getting stronger so they can handle an even heavier weight load next time you train. Yes, the biceps will get stronger, but not necessarily a lot bigger. Stay with me here! When you take advantage of the added strength gains made by using less volume and then co-mingling those added strength gains with additional training volume while not over-training, you can be assured you will grow bigger muscles. That is how you create a true progressive overload! You can use all the fancy beyond failure training methods such as drop sets and rest-pause for hours on end and never create a true progressive overload because limitless adaptation equals a heavier workload in conjunction with additional volume to breakdown down more muscle tissue, while never going past the point of diminishing returns.

A progressive over-load and a true progressive over-load are not one in the same. Creating a progressive over-load is brought forth by being able to lift more weight using the same form, amount of work sets, and rest periods between sets. A true progressive over-load (a phrase I coined) is also brought forth when you can lift more weight using the same form, and rest periods between sets, but the amount of work sets performed must be greater than what’s required to produce a progressive over-load!

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, 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.

I am of the opinion that all beyond failure training techniques 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, drop sets, super sets, forced reps, etc. 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 nor will they ever, devise 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.

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. Using beyond failure training methods like rest-pause, forced reps and drop 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.
__________________
Author of the "Slingshot Training System"

[burnin69]

I also notice theres a mole of some sort on your face in the second picture but not in the first one atleast not in the same place???

[rockel]

Never mather,i understood most of it,only thing i want now is to be able to send PM,just wanna make sure i got everything .

Thanks.

[Ronnie Rowland]

After I finish my updated version of Slingshot Training-I will do my best to help out each individual to the best of my ability. The newer version is "much" easier to understand and all typo errors are being removed.

With the latest updates there are only 2 training cycles- A "2- week anabolic prime" and a "6-12 week anabolic blast". The updated diet plan is very easy to follow as well. I will begin making updates to the STS routines this week. Hope to be finished with everything in 1-2 weeks.

##I am really excited for those of you who are going to give Slingshot Training an honest try##


Read through what I have worked on thus far and things should become clear.
Below is the link that Moderator Doc Sust will post at the top of the workout section when I am finished. Please do not make any post in the given link!I'm here to help any way I can. I really love this board and it's members... http://forums.steroid.com/showthread.php?t=348723

[rockel]

You do recommend on waiting 1-2 weeks then or?

[Ronnie Rowland]

You do recommend on waiting 1-2 weeks then or?

Yes please!

[IronReload04]

deleted because its none of my busines