You'll want to read this!

[yaston2003]

Quick question, for maximum chest development: when doing flat/incline/decline bench press, do you recommend keeping your elbows flared out(during the whole movement), shoulder blades pinch, a slight arc in the back and bring the bar below your nipple/upper abs? I have read many different views regarding this technique, I want to know what the best way for the slingshot training routine . thanks

[Ronnie Rowland]

Quick question, for maximum chest development: when doing flat/incline/decline bench press, do you recommend keeping your elbows flared out(during the whole movement), shoulder blades pinch, a slight arc in the back and bring the bar below your nipple/upper abs? I have read many different views regarding this technique, I want to know what the best way for the slingshot training routine . thanks Keep elbows pretty well flared out during flat and declines but keep them in a bit more to the sides when doing inclines. Bring bar to nipple line (not below) when doing declines and flat. For inclines bring bar down to chest about two thirds of the way up on chest not to the neck as this causes shoulder problems. Also of utter importance is the angle of incline and decline used. 10-15 degreees on both movements is best IMO.

above

[Zenith]

I should first start by saying this was the most informative and well-written text on bodybuilding protocol of all the online information I've seen.

So here's my questions:
I'm about to complete my first ever cycle (D-bol, Sustanon, Deca, along w/clomid 50mg/day and anastrozole 1/2mg/day on cycle). Eight week cycle. I'm 34. 6'0. 170+lbs. 1 year in the gym of truly working out.

I intend to deload for the next two weeks. I was using (at most) 1000mg of sustanon and 6 to 8 ML of deca each week while on cycle (I realize this is high but I wasn't getting the results with the lower dosages for the first 4 weeks I tried).

I have discontinued d-bol (at least for the next 8 weeks).

Should I deload at 250-500mg per week of sustanon and just about 75-100mg per week of deca?

I intend to add Tomoxifen 20mg/day during this two week period and continue taking 1/2mg Anastrozole and 50mg Clomid for PCT - maybe even 100mg Clomid/day. After the two week deload, I intend to return to 1000mg of Sustanon without the deca and without the dbol for awhile, and with the same PCT items. Does it sound like I'm covering all the bases properly?

Any other comments are welcome. And thank you, Ronnie!

[Ronnie Rowland]

hey ron,
just wanted to say that today is the last day of my 3rd reload in a row and the results have been nothing short of astounding. People that know me keep coming up and asking me about what my new method is and i refer them right here. Last night i did legs and am making massive gains in strength, size, weight and reps right through to the end. I know you heard this before, but it feels like i could just keep on reloading. I've read posts to this affect and i won't make you tell me what i know you think already. I will deload as prescribed in your system, then start pct and a new reload and really kick some ass!! Thanks a lot for all your advise!! Your the man!!!

glad to see you making great progress! You do not have to pct just bridge during deload and then back on full speed ahead!

[norburt]

glad to see you making great progress! You do not have to pct just bridge during deload and then back on full speed ahead!

ronnie i was reading up on your article about slingshot training. one questions, you mention 12 worksets for reload 8 week when it comes to chest workouts. does the same apply to smaller muscle groups such as biceps? 12 worksets for that day on biceps for that day 1 time a week? thanks

[Ronnie Rowland]

ronnie i was reading up on your article about slingshot training. one questions, you mention 12 worksets for reload 8 week when it comes to chest workouts. does the same apply to smaller muscle groups such as biceps? 12 worksets for that day on biceps for that day 1 time a week? Train each body part once a week with 6-12 intense work sets using great form. 12 sets for chest works great for some while others need less. I like around 8-9 sets for biceps. thanks

above

[The Titan99]

glad to see you making great progress! You do not have to pct just bridge during deload and then back on full speed ahead!

Wow, do I ever want to do that!! I'm 46 years old and I didn't do blood work before this cycle, but I would guess I was a candidate for HRT before that. I live permanantly in Thailand where steroids are legal AND very cheap. I've done 4 cycles previously, but always 10-12 weeks then PCT. I've just been drummed with time on = time off + PCT for so long that it's hard to change the attitude. That said, it was really made apparent to me with these 3 reloads in a row that this is the way for me to steadily make gains. How would I go about blood work if I bridged this one and just continued on? Will PCT be markedly harder 20 weeks from now, or would it be the same as it would be now? I've read everything you've wrote and I suppose you'd suggest staying on indefinitely at my age. What do you think about this Ron?

[Ronnie Rowland]

wow, do i ever want to do that!! I'm 46 years old and i didn't do blood work before this cycle, but i would guess i was a candidate for hrt before that. I live permanantly in thailand where steroids are legal and very cheap. I've done 4 cycles previously, but always 10-12 weeks then pct. I've just been drummed with time on = time off + pct for so long that it's hard to change the attitude. That said, it was really made apparent to me with these 3 reloads in a row that this is the way for me to steadily make gains. yes it is! how would i go about blood work if i bridged this one and just continued on? i would do blood work only once a year and take it easy on orals to keep liver enzymes stable. If you have a tendency to have high hemocrit levels then go give blood every 4 months and most of all keep check on blood pressure for kidney and heart health. The secret to better health while taking anabolics is to use more testosterone and other injectables while using less orals. . Will pct be markedly harder 20 weeks from now, or would it be the same as it would be now? pct is a waste of your time. You need to be on hrt! i've read everything you've wrote and i suppose you'd suggest staying on indefinitely at my age. What do you think about this ron?

above

[The Titan99]

Alright, PCT be damned. I'll bridge then I was thinking of 8 weeks of 1 g Sust/800 mg Deca/50 mg Proviron ed then 2 weeks bridge test 500 mg followed by a cutting cycle of 1500 mg Sust/550 mg Parabolan/60 mg Var ed/50 mg Proviron ed for the next 8 weeks. This is my first time with Tren. How would you adjust the Test dosage for the cut? 1.5 grams seems like a lot for cutting. Maybe 750 with the Deca, then a gram with the Tren? I've never really done a cutting cycle before, so any ideas on how to run the gear would be greatly appreciated.. Also, I've always run HCG throughout my cycles at 250 iu's twice a week. How would you handle that? Thanks Ron!

[bigdaddyets]

Wow!!!

[bigdaddyets]

That's a lot to take in but wanted to say thanks for taking the time to "really" explain. Really cool!

[UnNatural-E]

Ronnie,

I have been reading these forums for quite a while before I decided to get an account. I would like to say that your threads have been the ones I've learned the most from so far.
I have competed natuarally in several bb competitions. I have recently started my first cycle (D-bol 50mg ED for 3 weeks, 1cc test enth & 1cc decca twice a week) and Im currently in week 5. I have put on about 30lbs and Im sure a lot of its fat too, lol. I can not believe how strong I got but my gains are starting to taper now.
I have several months to my next competition. I am very intriuged by your strategy and want to use it to my advantage but time seems to be a problem unless you can help. I thought about doing three modified blast with 7 week reloads and only 10 day deloads (no bridge or aas or pct during deload) then switch to my 16 week diet phase along with cutting aas.
As of today I have 19 weeks until my 16 week diet starts.
I believe you have the patience of Jobe and I would be very greatful for any help you can give me. I am pumped about your slingshot training and look foward to seeing the results.
Oh, almost forgot!! I am about 5'11, 215 lbs, around 15% bf, and 30 years old. I am eating right at 4,000 calories a day with an some junk meals on leg day.
Thanks a bunch

[Ronnie Rowland]

Hey guys you can see my wife on ABC television tommorow jan 23rd at 8pm eastern time on EXTREME MAKEOVER-home edition. http://www.facebook.com/l.php?u=http...com%2F&h=e42de

[energizer bunny]

Thanks for your reply ronnie,post 2206.....i will definately add HCG into PCT thanks..

ok another question, could i use d-bol in the first 8 week reload and then winstrol in the second 8 week reload, so a type of bulk then cut?

week 1-8 test e 500mg, D-bol 30mg a day
week 9-10 test e 250mg
week 11-18 test e 500mg, winstrol 50mg a day
week 19-20 test e 250mg

PCT hcg, clomid,nolva

i also have arimedex for on cycle.

[UnNatural-E]

Hey guys you can see my wife on ABC television tommorow jan 23rd at 8pm eastern time on EXTREME MAKEOVER-home edition. http://www.facebook.com/l.php?u=http...com%2F&h=e42de

Saw the episode last night. It was pretty cool. The girls looked pretty good! Girl power

[camlam]

Hey Ronnie i know its been covered but i cant take anymore reading lol.
Im 26 170 lbs been doing STS for the last 14 months naturaly and now im ready to do my first cycle planned on Test E for 20 weeks.
Just looking for a straight answer on dosage how much for how many weeks.
When to use HCG and dosage for that.
and what PCT to use dosage nad for how long.
also what else to have on hand just in case.
It seems that every post i read for a first cycle everyone says something different and since it took me a year to convince the wife i really dont want to have any major sides or problems during the cycle.
and i also know i can trust what you say.
Thanks

[Ronnie Rowland]

Saw the episode last night. It was pretty cool. The girls looked pretty good! Girl power

Unfortunately they did not show the girls tearing down the house like they were supposed to. My wife was on there 3 times but it was sooo fast you could barely see here.

[Ronnie Rowland]

Ronnie,

I have been reading these forums for quite a while before I decided to get an account. I would like to say that your threads have been the ones I've learned the most from so far.
I have competed natuarally in several bb competitions. I have recently started my first cycle (D-bol 50mg ED for 3 weeks, 1cc test enth & 1cc decca twice a week) and Im currently in week 5. I have put on about 30lbs and Im sure a lot of its fat too, lol. I can not believe how strong I got but my gains are starting to taper now.
I have several months to my next competition. I am very intriuged by your strategy and want to use it to my advantage but time seems to be a problem unless you can help. I thought about doing three modified blast with 7 week reloads and only 10 day deloads (no bridge or aas or pct during deload) then switch to my 16 week diet phase along with cutting aas.
As of today I have 19 weeks until my 16 week diet starts.
I believe you have the patience of Jobe and I would be very greatful for any help you can give me. I am pumped about your slingshot training and look foward to seeing the results.
Oh, almost forgot!! I am about 5'11, 215 lbs, around 15% bf, and 30 years old. I am eating right at 4,000 calories a day with an some junk meals on leg day.
Thanks a bunch

Do a 20 week slingshot cycle (comprised of 2 reloads and 2 deloads) and decrease diet to 15 weeks!

[UnNatural-E]

Do a 20 week slingshot cycle (comprised of 2 reloads and 2 deloads) and decrease diet to 15 weeks!

Thanks for the fast response Ronnie,

The thing is I am in week 6 of my current cycle. I guess the real question I have is do you slingshot even through the diet phase and preping for competition or do one giant cycle? There is a chance I may do a seceond contest a month after the first as well. I am real curious to how I should do this. If thats the answer than Im game, just want to know how you would approach it!
Thanks again!!!

[norburt]

Can u run creatine like normal throughout the entire
Cycle including pct?

[Ronnie Rowland]

thanks for the fast response ronnie,

the thing is i am in week 6 of my current cycle. I guess the real question i have is do you slingshot even through the diet phase and preping for competition or do one giant cycle? There is a chance i may do a seceond contest a month after the first as well. I am real curious to how i should do this. If thats the answer than im game, just want to know how you would approach it!
Thanks again!!!

you'll need to do one long drawn out cycle when dieting down (no deloading).

[Old_usmcgrunt]

Hey Ronnie,

I had this excerpt posted on another thread, but wanted to get your thoughts on the BHRT cream option. I'm on the "happy" side of 50 y/o for a few more months.


.....My friend and pharmacist who compounds drugs said he commonly makes a bio-hormone testosterone in cream form that’s the equivalent of 50mg/day. My doc is ok for writing out prescriptions for this (with insurance I’m looking at about $8/month)!

Questions:
-Anyone have experience with the BHRT creams you rub onto arms/shoulders?
-If I start and use this BHRT indefinitely I understand my own natural test (low as it is around 140 something) will in fact eventually shutdown. Could a 2-3 week injection cycle of HCG every couple of months be beneficial?
-I’d also like to still cycle in some test-E 8-week “reload” cycles now and then to eventually build additional strength and size. Any thoughts?

I’ve been researching on this and plan to do so indefinitely, but I’d like to hear from others and collect some insight! I was a solid lad in my 20’s when I was in the Corps….I'd just like a little feeling of what that was like again! This getting old kinda sucks!

BTW...My ideal plan would be to do the "8 week on and 2 week off" STS with test-E injections during reloads in addition to the BHRT cream with no PCT ever just the cream to bridge. And to do this indefinitely year long, maybe taking off through the summer for vacations and such with family. I'd be having lab work ran maybe every 6 months.

Thanks in advance!

[Ronnie Rowland]

Hey Ronnie,

I had this excerpt posted on another thread, but wanted to get your thoughts on the BHRT cream option. I'm on the "happy" side of 50 y/o for a few more months.


.....My friend and pharmacist who compounds drugs said he commonly makes a bio-hormone testosterone in cream form that’s the equivalent of 50mg/day. My doc is ok for writing out prescriptions for this (with insurance I’m looking at about $8/month)!

Questions:
-Anyone have experience with the BHRT creams you rub onto arms/shoulders?It can work for HRT but not for gaining a lot of muscle -If I start and use this BHRT indefinitely I understand my own natural test (low as it is around 140 something) will in fact eventually shutdown. Could a 2-3 week injection cycle of HCG every couple of months be beneficial? not really!-I’d also like to still cycle in some test-E 8-week “reload” cycles now and then to eventually build additional strength and size. Any thoughts? yes, for sure! about 1 gram per week at your age to get an effectI’ve been researching on this and plan to do so indefinitely, but I’d like to hear from others and collect some insight! I was a solid lad in my 20’s when I was in the Corps….I'd just like a little feeling of what that was like again! This getting old kinda sucks!

BTW...My ideal plan would be to do the "8 week on and 2 week off" STS with test-E injections during reloads in addition to the BHRT cream with no PCT ever just the cream to bridge. And to do this indefinitely year long, maybe taking off through the summer for vacations and such with family. I'd be having lab work ran maybe every 6 months.sounds like a great plan! use deca at 1/2ml on occasion to keep tendons from becoming brittle, especially at your age! test incerase collage-hence makes tendons weaker over time.Thanks in advance!

above

[delta1111]

Hi Ronnie,
I wrote to you a couple of weeks ago about pain in my arms. Well, I went to see my Doctor 2 days ago, because it was getting so painfull (even when training with lighter weights) and she has diagnosed me with Tennis elbow in both arms. She has prescribed me some Diclofenac which seems to be working already, but I can only take for a month. She has also offered me a Cortizone injection in both arms if the problem persists after the course of Diclofenac. My question is: What do you think of Cortizone injections for Tennis elbow? I have read different opinions already regarding the pro's and con's and really wanted you thoughts as to how I should proceed.
To help you in your conclusion, here is some basic info:
I'm 41 years old and this injury stops or reduces the amount of effort i'm able to put into certain excersises, like, wide grip pulldowns, bent over d/bell rows, hammer curls, reverse curls, or any other curl, side raises, front raises. Does not effect any pressing excersises. Apart from this injury, I would consider myself to be in good health.
Many thanks as always.

[Ronnie Rowland]

hi ronnie,
i wrote to you a couple of weeks ago about pain in my arms. Well, i went to see my doctor 2 days ago, because it was getting so painfull (even when training with lighter weights) and she has diagnosed me with tennis elbow in both arms. She has prescribed me some diclofenac which seems to be working already, but i can only take for a month. She has also offered me a cortizone injection in both arms if the problem persists after the course of diclofenac. My question is: What do you think of cortizone injections for tennis elbow?do not allow her to do a cortisone shot as it will weaken the tendon and cause possible rupture..the best combo for treating tendonitus is rest ( lay off offending exercises), deca 400 mgs per week, use dmso daily..you need the strong dmso used on horses as it contains more aspirin. It smells bad but it works,use tendon brace while training... I have read different opinions already regarding the pro's and con's and really wanted you thoughts as to how i should proceed.
To help you in your conclusion, here is some basic info:
I'm 41 years old and this injury stops or reduces the amount of effort i'm able to put into certain excersises, like, wide grip pulldowns, bent over d/bell rows, hammer curls, reverse curls, or any other curl, side raises, front raises. Does not effect any pressing excersises. Apart from this injury, i would consider myself to be in good health.
Many thanks as always.

above

[delta1111]

above

Ronnie, What is DMSO?

[Ronnie Rowland]

Ronnie, What is DMSO?

"Dimethyl-Sulfoxide, or DMSO for short, is a substance that is well known in veterinary circles. First and foremost it is much appreciated for its superior ability to calm swellings, relieve inflammation, and even help when spinal and head trauma are involved, simply because DMSO penetrates the animal’s skin quickly and in sufficient amounts to assist in the healing. Horse owners swear by it to treat founder and to reduce arthritic symptoms in their animals."

[YoungBuck024]

Which cycle would be more benifictical?

(reload)week 1-8 test e 675mg & deca 400mg
(deload)week 8-10 test e 330mg
(reload)week 10-18 t400 800mg & deca 400mg
(deload)week 18-20 t400 400mg

or
Do without the deca the first reload?

(reload)week 1-8 test e 675mg
(deload)week 8-10 test e 330mg
(reload)week 10-18 t400 800mg & deca 400mg
(deload)week 18-20 t400 400mg

[VASCULAR VINCE]

Big thumbs up to ronnie!!!!!!everything you have taught us in this thread...has worked...i speak from the heart when i say...your knowledge has truly changed the way i do body...building and ...i feel it's made me a better person in the gym...

[Ronnie Rowland]

big thumbs up to ronnie!!!!!!everything you have taught us in this thread...has worked...i speak from the heart when i say...your knowledge has truly changed the way i do body...building and ...i feel it's made me a better person in the gym...

thanks for sharing!

[Ronnie Rowland]

which cycle would be more benifictical?

(reload)week 1-8 test e 675mg & deca 400mg
(deload)week 8-10 test e 330mg
(reload)week 10-18 t400 800mg & deca 400mg
(deload)week 18-20 t400 400mg

or
do without the deca the first reload?

(reload)week 1-8 test e 675mg
(deload)week 8-10 test e 330mg
(reload)week 10-18 t400 800mg & deca 400mg
(deload)week 18-20 t400 400mg

the more steroids you use the more effective it will be so by adding deca to the test you add in more anabolics making it more efective.

[onelovekaylee]

thnx

[camlam]

So I take 2500 Iu eod for three weeks then stop and I'm done don't need to worry about anything else?
Also wondering your opinion on using HCG throughout the cycle at 250iu e3d?

[Ronnie Rowland]

[QUOTE=camlam;5508160]So I take 2500 Iu eod for three weeks then stop and I'm done don't need to worry about anything else?
Also wondering your opinion on using HCG throughout the cycle at 250iu e3d?IT'S AN INDIVIDUAL DECISION.[/QUOTE]ABOVE

[Ronnie Rowland]

So I take 2500 Iu eod for three weeks then stop and I'm done don't need to worry about anything else?correct..Also wondering your opinion on using HCG throughout the cycle at 250iu e3d? well, thats a good plan as well.

above

[Maronn]

Hi Ronnie,

I got a very important questions. My natural sex drive has been very low for the last couple of years. I dont need to have sex with my girlfriend at all. she really has to motivate me...I checked my testosterone levels and they are: 4,88ng/ml (range is 4,0 - 9,0). My free testosterone is only 11 ng/l (range is 15-35). So overall, the level is a too low. I have done a few dianabols only cycles in my tweenties (stupid, I know) and a 4 test only cycles in the last 5 years (with no more than 500mg test peer week for about 20 weeks). Iam 35 now. The last cycles was 5 months ago

Now my question: Is it possible that my natural test levels are so low due to my anabolics usage? If so, I guess there is nothing I can do about it, right? I dont want to use low dose of test for the rest of my life...

Many thanks for your help!

[Ronnie Rowland]

hi ronnie,

i got a very important questions. My natural sex drive has been very low for the last couple of years. I dont need to have sex with my girlfriend at all. She really has to motivate me..this is not good! .i checked my testosterone levels and they are: 4,88ng/ml (range is 4,0 - 9,0). My free testosterone is only 11 ng/l (range is 15-35). So overall, the level is a too low. I have done a few dianabols only cycles in my tweenties (stupid, i know) and a 4 test only cycles in the last 5 years (with no more than 500mg test peer week for about 20 weeks). Iam 35 now. The last cycles was 5 months ago

now my question: Is it possible that my natural test levels are so low due to my anabolics usage? yes its possible, but it might just be genetics because around age 35 is when test starts to decline big-time for some guys!if so, i guess there is nothing i can do about it, right? I dont want to use low dose of test for the rest of my life..my advice to you is get on hrt permanently once you have some kids if that's something of importnace to you.you might also want to try talking to an endocrinologist about this and see what they can offer.low test is no way to live and it makes you feel depressed, makes for a weak heart and you have no sex derive. Forget that! I would get on test permanently if it were me!many thanks for your help!

above

[Maronn]

above

Hi Ronnie,

many thanks for your answer. I really need to consider this. One problem is that I might want kids, but not in the next 3 years. So starting a HRT now wouldn't be a good idea, I guess.

What kind of dose would you recommend. Normally they give you 250mg every 14d, right? What could be the long term side effcts with a HRT (besides infertility)? Thanks!

[Ronnie Rowland]

Hi Ronnie,

many thanks for your answer. I really need to consider this. One problem is that I might want kids, but not in the next 3 years. So starting a HRT now wouldn't be a good idea, I guess. No it would not IMO. However, you could have some sperm frozen. Its really a good idea for all younger guys on this board or those wanting another kid. Better safe than sorry!What kind of dose would you recommend. Normally they give you 250mg every 14d, right? I get 200 mgs every week so it varies but I still believe 200 per week is idea not every 2 weeks. What could be the long term side effcts with a HRT (besides infertility)? Only positive given you do not get high hemocrit or prolactin levels.Thanks!

above

[Ronnie Rowland]

Hey guys,

Been off work all week with bronchitus. Wife has flu and my kid has strap. It's been a rough week! I'll work on getting these questions this weekend.

Thank you,
Ronnie