The Slingshot Training System

[bakie]

Right on man... I appreciate it. I am not going to lie. I have been working out 25+ sets for the past year nearly. I changed to your workout program just going into a reload with 12- sets, and stuck to the diet you suggest. I have put on 8 lbs in the last two weeks. The read you put on this forum may have been one of the most beneficial reads I have made in my time of lifting. You have done a great service to every member that will ever walk on this forum and read your thread.

[InsaneMike]

Oke I'm starting out my blast today. I'm gonna do 3wks Reload, 1wk Deload. And see if thats what my body likes.

8wks every musclegroup once a wk.
8wks every musclegroup twice a wk.

I'm starting out with this routine, what do you think?




Bench press WAU – WAU – Prep – 6 – 8/10 – 8/10
Incline Dumbell Press 6 – 8/10 – 8/10
Flyes Incline 8/10 – 8/10 – 8/10
Cable Cross 8/10 – 8/10 – 8/10

Deadlift WAU – WAU – 8/10 – 6 – 6 – 3
Cable row WAU – WAU – 6 – 8/10 – 8/10
Barbell row (lats) 8/10 – 8/10 – 8/10
Pullover cable 8/10 – 8/10 – 8/10
Seated shrugs 8/10 – 8/10 – 8/10
Barbell shrugs 6 – 8/10 – 8/10

Close grip bench WAU – WAU – Prep – 6 – 8/10 – 8/10
Behind the neck cable raise 8/10 – 8/10 – 8/10
One arm pull down 8/10 – 8/10 – 8/10
Cable curl 8/10 – 8/10 – 8/10
Preacher curl (barbell) 8/10 – 8/10 – 12/15
Seated hammer curl 8/10 – 8/10 – 8/10

Smith shoulder press WAU – WAU – Prep – 6 – 8/10 – 8/10
Seated side laterals 8/10 – 8/10 – 8/10
Front laterals 8/10 – 8/10 – 8/10

Standing Calve raise 8/10 – 8/10 – 8/10
Seated Calve raise 8/10 – 8/10 – 8/10
Leg Press calve raise 8/10 – 8/10 – 8/10
Squat WAU – WAU – 8 – 6 – 6 – 3 – 15
Leg Press 6 – 8/10 – 8/10
Lunges 8/10 – 8/10 – 8/10


( sorry for the layout, its a copy past from my word file, WAU means warmup and)

[Ronnie Rowland]

oke i'm starting out my blast today. I'm gonna do 3wks reload, 1wk deload. And see if thats what my body likes.

8wks every musclegroup once a wk.
8wks every musclegroup twice a wk.

I'm starting out with this routine, what do you think?




Bench press wau – wau – prep – 6 – 8/10 – 8/10
incline dumbell press 6 – 8/10 – 8/10
flyes incline 8/10 – 8/10 – 8/10
cable cross 8/10 – 8/10 – 8/10

deadlift wau – wau – 8/10 – 6 – 6 – 3
need wide-grp pull-ups or pulldowns here for around 3 sets and you need close grip pull-ups or pull-downs here with palms facing each other for around 3 sets
cable row wau – wau – 6 – 8/10 – 8/10
barbell row (lats) 8/10 – 8/10 – 8/10
pullover cable 8/10 – 8/10 – 8/10
seated shrugs 8/10 – 8/10 – 8/10
barbell shrugs 6 – 8/10 – 8/10

close grip bench wau – wau – prep – 6 – 8/10 – 8/10
behind the neck cable raise 8/10 – 8/10 – 8/10
one arm pull down 8/10 – 8/10 – 8/10
cable curl 8/10 – 8/10 – 8/10
preacher curl (barbell) 8/10 – 8/10 – 12/15
seated hammer curl 8/10 – 8/10 – 8/10

smith shoulder press wau – wau – prep – 6 – 8/10 – 8/10( (i would do 4 sets of this exercise)seated side laterals 8/10 – 8/10 – 8/10
front laterals 8/10 – 8/10 – 8/10 (may want to replace this exercise with reverse flyes unless you have lagging front detls).
standing calve raise 8/10 – 8/10 – 8/10
seated calve raise 8/10 – 8/10 – 8/10
leg press calve raise 8/10 – 8/10 – 8/10
squat wau – wau – 8 – 6 – 6 – 3 – 15
leg press 6 – 8/10 – 8/10
lunges 8/10 – 8/10 – 8/10

need something for hams-leg curls of some sort.

( sorry for the layout, its a copy past from my word file, wau means warmup and)

above in red bold.

[InsaneMike]

above in red bold.

Oke thanks!

I've started this out, and I'm going to post the results after a few months!

See you then

[muscle_20]

Ronnie Rowland as in the guy who competed at the Palmetto Cup 2009?

[Ronnie Rowland]

Right on man... I appreciate it. I am not going to lie. I have been working out 25+ sets for the past year nearly. I changed to your workout program just going into a reload with 12- sets, and stuck to the diet you suggest. I have put on 8 lbs in the last two weeks. The read you put on this forum may have been one of the most beneficial reads I have made in my time of lifting. You have done a great service to every member that will ever walk on this forum and read your thread.

Your testimonial is greatly appreciated bakie!!!

[muscle_20]

Cool man now that i know this is your system i will really study it tonight(there is a lot to read and i will admit some of the post i read from DC about you put me off a bit...).

You were really nice to me back stage and trust me i appreciate that i was feeling rough that day i was deathly sick all week and the next two weeks i lost about ten lb of muscle in the last few weeks doing 6 hours of cardio per day (no joke i lost my head lol). I was the guy who won novice class, talked to you again briefly after the state, you looked superb there also.

[Ronnie Rowland]

Cool man now that i know this is your system i will really study it tonight(there is a lot to read and i will admit some of the post i read from DC about you put me off a bit...).

You were really nice to me back stage and trust me i appreciate that i was feeling rough that day i was deathly sick all week and the next two weeks i lost about ten lb of muscle in the last few weeks doing 6 hours of cardio per day (no joke i lost my head lol). I was the guy who won novice class, talked to you again briefly after the state, you looked superb there also.

Thank you for the compliment. You looked great and deserved to win. I hope to see you next year as long as your not standing beside of me (you be a genetic freak)...lol


DOGGCCRAPP got me mixed up with someone else and it turned into an argument that has yet to be resolved. He came out saying a lot of things about me that were not true and that showed me his true character. I'm surprised it's still going on..lol....It's amazing that some people actually listen to this type of internet garbage. IMO DC has a problem admitting when he is wrong. I try to get along with everyone but its hard when someone is going around hating on you. I have never seen any value in trying to make others look bad while putting oneself on a pedestal like DC has constantly done over the years. Maybe one day he will change!?!?!?!?!?!?!?!???!?

NOTE: Anthony Roberts tried to pull the same old crap on Brian (the owner of this board). CHECK OUT THE LINK- http://forums.steroid.com/showthread.php?t=347460 Dante and Anthony appear to be buddies because DC praises Anthony's work. Neither men have ever competed in a bodybuilding show.


Our mutual friend George Grieves is using Slingshot Training with great success. It will do the same for you!!!

Let me know if you have any questions and I'll get back with you as soon as I can.

[anabolian]

Hi Ronnie. Where we can see pictures from Palmetto?

[Ronnie Rowland]

Hi Ronnie. Where we can see pictures from Palmetto?

I have it on video but my computer does not have enough memory to download it to the internet.

The guy who took pics from our gym took pics of girls and very few of the guys. Go figure! lol..I have few pics that did not turn out well. I can try to scan a couple and post them later.

[KatsMeow]

OMG, is there an audio version for people like me who have ADHD and cant read that much?

[Ronnie Rowland]

OMG, is there an audio version for people like me who have ADHD and cant read that much?

I was working on a Slingshot Training video but my computer does not have enough memory to download video from my new camcorder. I'm going to have to buy a new computer or find someone who has an advanced computer. The guy who was going to help me originally moved due to a job transfer.

I WILL WORK ON THIS!

If I knew your stats and goals it would help!!! In the mean time try this-I recommend training each muscle once a week using a 4- day split. You could try alternating a 3 week reload with a 1 week deload. 12 sets per major body part during reloads and only 6 sets during deloads.

I would alternate a high carb/low fat day with low carb/high fat day while keeping protein intake around 2 grams per pound each day during reloads and only 1 gram during deloads.

[KatsMeow]

I was working on a Slingshot Training video but my computer does not have enough memory to download video from my new camcorder. I'm going to have to buy a new computer or find someone who has an advanced computer. The guy who was going to help me originally moved due to a job transfer.

I WILL WORK ON THIS!

If I knew your stats and goals it would help!!! In the mean time try this-I recommend training each muscle once a week using a 4- day split. You could try alternating a 3 week reload with a 1 week deload. 12 sets per major body part during reloads and only 6 sets during deloads.

I would alternate a high carb/low fat day with low carb/high fat day while keeping protein intake around 2 grams per pound each day during reloads and only 1 gram during deloads.

I'll send you a PM and let you know what I just started doing diet wise and all or do you have another email address so i can send pics? I've been working with Reed on a workout program but this is interesting as well, I wish I was able to read it...too bad you cant do a live feed or something, that would be cool.

[Ronnie Rowland]

I'll send you a PM and let you know what I just started doing diet wise and all or do you have another email address so i can send pics? I've been working with Reed on a workout program but this is interesting as well, I wish I was able to read it...too bad you cant do a live feed or something, that would be cool.

I'm going contact an old friend (compter whiz) today and see what he can do to help me get a video for everyone.

You can send pics/diet to my home e-mail address. It's [email protected]

[KatsMeow]

I'm going contact an old friend (compter whiz) today and see what he can do to help me get a video for everyone.

You can send pics/diet to my home e-mail address. It's [email protected]

Thanks Ronnie,

I'm getting and email put together for you

[F4iGuy]

Just wanted to say that I've been doing the updated STS routine for several months. Its working. I know its probably in this thread but could you remind me how to decide its time for the prime?

[Ronnie Rowland]

Just wanted to say that I've been doing the updated STS routine for several months. Its working. I know its probably in this thread but could you remind me how to decide its time for the prime?

It's a very individualistic decision. The best times are as follows-

1) You begin to experience nagging injuries that won't heal.
2) Deloalding is no longer working to restore your energy levels.
3) You are off an anabolic cycle and have lost your aggresion to train as hard.

[t-gunz]

just read your STS training ronnie. i read it a long time ago. to be honest i didn't understand it, so therefore i assumed it will not be suitable. for me.
BUT
i have read this all and read over it again till i understood it. and my choice is to give this training a shot will start prime tomorrow and give this my 100%.

your same prime training and blast training is what i will be using only with very minor adjustments.

gotta admit i was doing a lot more sets. so maybe cuting back is what i need for growth. i could of been over training and not knowing this.

thanks for all this information ronnie. much apprecaited. as i can see how much time and effort has gone into this.

thanks again.

[KatsMeow]

just read your STS training ronnie. i read it a long time ago. to be honest i didn't understand it, so therefore i assumed it will not be suitable. for me.
BUT
i have read this all and read over it again till i understood it. and my choice is to give this training a shot will start prime tomorrow and give this my 100%.

your same prime training and blast training is what i will be using only with very minor adjustments.

gotta admit i was doing a lot more sets. so maybe cuting back is what i need for growth. i could of been over training and not knowing this.

thanks for all this information ronnie. much apprecaited. as i can see how much time and effort has gone into this.

thanks again.

I'm hoping to come up with the attention span as well to be able to read and fully understand it. There is a lot of information to read and no doubt it is quality information.

Good luck on getting started!

[htfu^Pheer]

well i read through the WHOLE thing.
took a while.
i can honestly say it all went over the top of me. i barely understand what any of it meant...thats cos im new.

with the Gym i am going to join the coming weeks i get a free session with a personal trainer. if i were to say to them i want to go on a slingshot training system would they know wat i am talking about?

or should i just give them a link to this site and say...this is what i want to do.

i have watched the Milo Sarcev videos and have got a couple of his DVD's on order and in the process of designing a diet.

[Ronnie Rowland]

well i read through the WHOLE thing.
took a while.
i can honestly say it all went over the top of me. i barely understand what any of it meant...thats cos im new.

with the Gym i am going to join the coming weeks i get a free session with a personal trainer. if i were to say to them i want to go on a slingshot training system would they know wat i am talking about?

or should i just give them a link to this site and say...this is what i want to do.

i have watched the Milo Sarcev videos and have got a couple of his DVD's on order and in the process of designing a diet.

Many personal trainers specialize in metabolic workouts as opposed to bodybuilding workouts. Let me explain this thing in simple terms:

1) Start by doing a 4 day split training each body part once a week.
2) Do 8-12 intense worksets for each body part for 4-8 weeks. This is called a reload and the reload should be as long as your anabolic cycle given it does not exceed 8 weeks. After the 4-8 weeks is completed reduce intense work sets by half (4-6 sets) while still training each body part once a week on a 4 day split. This is called a deload. Follow the deload for only 1 week then go back to reloading for another 4-8 weeks and continue protocol until you start feeling over-trained. Let me know when you hit a plateau and we will have you do some twice a week training for a period of time if desired.IT'S THAT SIMPLE!

[F4iGuy]

I made some amazing progress in the past 15 months with STS. I also designed a routine for my girlfriend using STS. People are noticing the results. You the man!

[hockeyguy]

Ronnie - I understand that on the reload you should hit 12 set per body part and on the deload you should cut that in half so 6. But how many reps should you be doing on the reload and deload. My thought is 8-10 on reload and 4-6 on deload but please correct me. Thanks

[Ronnie Rowland]

Ronnie - I understand that on the reload you should hit 12 set per body part and on the deload you should cut that in half so 6. But how many reps should you be doing on the reload and deload. My thought is 8-10 on reload and 4-6 on deload but please correct me. Thanks

I've been getting a lot of positive feedback so I've made some recent updates to Slingshot Training!!!


Peform an 8 week reload and at the same time do an 8 week anabolic cycle of either steroids or pro-hormones. During this 8 week reload do 6-12 sets per each major body part for the entire week.

After your 8 week reload, it's time for a 1-2 week deload. During this time decrease protein consumption by half, reduce anabolic supplements, and reduce training volume by about half as you stated above.

The idea rep-range is around 8-12 but you can go as high as 15 for some muscle groups and as low as 4-6 for others if desired. During the deload it's good practice to go with lower reps to build strength unless you are injured.

After the 1-2 week deload return to an 8 week reload and repeat protocol until burnout occurs. You can do a 1-2 week prime (active or non-active lay-off) when you reach total burnout from blasting (reloading and deloading)!

[Ronnie Rowland]

just read your STS training ronnie. i read it a long time ago. to be honest i didn't understand it, so therefore i assumed it will not be suitable. for me.
BUT
i have read this all and read over it again till i understood it. and my choice is to give this training a shot will start prime tomorrow and give this my 100%.

your same prime training and blast training is what i will be using only with very minor adjustments.

gotta admit i was doing a lot more sets. so maybe cuting back is what i need for growth. i could of been over training and not knowing this.

thanks for all this information ronnie. much apprecaited. as i can see how much time and effort has gone into this.

thanks again.

I simplified the Slingshot Training thread so that it would be easier for everyone to understand.

Yes, it's very easy to over-train and not even realize it. That's why people who have been doing higher volume and switch over to lower volume start seeing gains again. Low volume teaches you to push the intensity and it helps increase strength because the CNS is given ample time to fully recover.

If you have any questions feel free to ask. I am here to help!

[t-gunz]

I simplified the Slingshot Training thread so that it would be easier for everyone to understand.

Yes, it's very easy to over-train and not even realize it. That's why people who have been doing higher volume and switch over to lower volume start seeing gains again. Low volume teaches you to push the intensity and it helps increase strength because the CNS is given ample time to fully recover.

If you have any questions feel free to ask. I am here to help!

thanks ronnie. i might just take you up on this offer

[Ronnie Rowland]

Everyone please hang in there! I have been hit hard with pms and e-mails. I will try to finish answering them by tommorrow night.

thank you,

Ronnie

[KatsMeow]

Everyone please hang in there! I have been hit hard with pms and e-mails. I will try to finish answering them by tommorrow night.

thank you,

Ronnie

No rush Ronnie, we appreciate any time you can contribute!! Thanks for all you do!

[Friend]

just read your STS training ronnie. i read it a long time ago. to be honest i didn't understand it, so therefore i assumed it will not be suitable. for me. BUT
i have read this all and read over it again till i understood it. and my choice is to give this training a shot will start prime tomorrow and give this my 100%.

your same prime training and blast training is what i will be using only with very minor adjustments.

gotta admit i was doing a lot more sets. so maybe cuting back is what i need for growth. i could of been over training and not knowing this.

thanks for all this information ronnie. much apprecaited. as i can see how much time and effort has gone into this.

thanks again.

I had the same problem. I got halfway through reading it and really had no idea what was going on. After reading everyone on the forums positive feedback on STS after trying it, no doubt it really does work. I'm going to have to have another try at making sense out of it all.

Good luck and let us know how it goes mate.

[t-gunz]

I had the same problem. I got halfway through reading it and really had no idea what was going on. After reading everyone on the forums positive feedback on STS after trying it, no doubt it really does work. I'm going to have to have another try at making sense out of it all.

Good luck and let us know how it goes mate.

yeah alot to understand

nudge me when your on msn so i know your on lol

[Friend]

yeah alot to understand

nudge me when your on msn so i know your on lol

Will do, chat to you soon mate

[Ronnie Rowland]

I had the same problem. I got halfway through reading it and really had no idea what was going on. After reading everyone on the forums positive feedback on STS after trying it, no doubt it really does work. I'm going to have to have another try at making sense out of it all.

Good luck and let us know how it goes mate.

Training wise its really very simple. Your going to blast for as long as possible. The blast is defined by two training cycles. The first training cycle is a reload (higher volume training phase). The second training cycle is a (lower volume training phase). You alternate back and forth between a reload and deload. Doing this gives you the best of both worlds-high volume and low volume training.

Reloads are kept to a 4 week maximum. Deloads are kept to a 2 week maximum. I tend to make my best gains following a 4 week reload alternated with a 1 week deload or a 2 week reload alternated with a 1 week deload.

[t-gunz]

^^^^ so very true, so much to read let alone trying to understand it all.

thanks i'll give it my best shot.

[t-gunz]

check your pm ronnie

[t-gunz]

also can moderate intensity be a fast walk?

[Ronnie Rowland]

also can moderate intensity be a fast walk?

Yes if its on an inclined treadmill. You could aim to get your heart rate up to around 130 or so when striving for moderate intensity.

[Bulkn]

interesting read, i have spent the last few days understanding STS.
i already train in this order and will continue to do so:

monday: chest, bi's, forearms
tuesday: legs, claves, abbs
wednesday: rest
thursday: shoulders, tri's, abbs
friday: back, traps

1) my biceps are lacking so i now train them on friday aswell after back, traps. does this sound good or should i be training them again at a different time / day?

2) im going to start off this week with prime. prime and deload seem similar just that prime weeks use lighter weight- more reps?

3) is the first working set of compound movements the only time ever where 4-6 rep ranges are used? i was thinking of using 10-12 reps during reload then 4-6 reps during deload, is that ok?

thanks.

[Ronnie Rowland]

I plan to catch up on all pms, etc by thursday night. As always, thank you for your patience.

[Ronnie Rowland]

interesting read, i have spent the last few days understanding STS.
i already train in this order and will continue to do so:

monday: chest, bi's, forearms
tuesday: legs, claves, abbs
wednesday: rest
thursday: shoulders, tri's, abbs
friday: back, traps

1) my biceps are lacking so i now train them on friday aswell after back, traps. does this sound good or should i be training them again at a different time / day? The way you have it set up looks good but keep in mind that most make their best gains in bicep size by training them once a week for 9-12 intense work sets. My gut instinct is to train them once a week for starters after chest and use less weight and stricter form. The biggest problem I have seen with people training biceps is trying to use too much weight in hopes it will make them bigger. If training them once a week as I suggested does not work, then try training your biceps twice a week as a baseline and see if they do better or worse.

2) im going to start off this week with prime. prime and deload seem similar just that prime weeks use lighter weight- more reps? With the prime you use lighter weights and you lower the training intensity. During a deload you train with the same intensity as a reload even though the sets are decreased.

3) is the first working set of compound movements the only time ever where 4-6 rep ranges are used? YES i was thinking of using 10-12 reps during reload then 4-6 reps during deload, is that ok? Do not ever use 4-6 reps on isolation exercises because it will most likely cause permanent joint damage.
thanks.

Very good questions! Answers above in bold.

[tallyjuice]

Hi Ronnie. I have read a little more than half of your book and it really is a great read. I'm in my third year of law school in Georgia and have started showing some of my class mates the system. We all understand the training protocol, but the dieting sections seem somewhat hard to follow. I saw you have a cliff notes section for training. Do you have one for dieting? Also, I made a somewhat formatted copy of you slingshot training system (the least I could do for you giving us all that great knowledge). I would like to e-mail it to you becuase this will not allow me to attach a file that size. Can you pm me with an e-mail addy?