The Slingshot Training System

[tallyjuice]

Sunday, monday, tuesday, thursday, friday ("Low" carb days - 5 days a week)

300g protein
250g carbs
125g fat
3200kcals

Wednesday - Carbup (Clean day)

300g protein
500g carbs
100g fat
4000kcals

Saturday (Carbup day + cheat meal (1-2 meals)

300g protein
500g carbs
200g fat
5000kcals

Food choices:

Carbs:

- Oatmeal
- Rice/Quinoa
- Whole wheat pasta
- Whole wheat bread (Ezekiel)
- Fruit
- Agave Nectar
- Stevia (Doesn’t Count)


Protein source:

- Chicken
- Eggs
- Beef
- Fish
- Protein powders (Casein, whey, gemma)

Fat source:

- The fats in all the meat, and in the egg.. ofcourse
- Avocado
- Extra virgin olive oil
-Natural Peanut Butter

Supplements:

- Trenadrol (Kilosports)
- Sus500 (Genetic Edge)
- Creatine
- Liv- 52
- Nolva/Clomid post cycle


Meal planning throughout the day during reload:

1: Carb/Pro/Fat (Hyperinsulemia meal)
2: Fat/Pro
3: Fat/Pro
4: Carb/Pro

- Training -

5: Pro/carb ( Dextrose (65g carbs)/Whey (37g protein)/Skim Milk(36g carbs,24g protein) Post-Workout)
6: Pro/Fat (Whey, Peanut Butter)


Is this correct? My maintenance is 2700. How would my macros and the meal plan above change during my deload? Prime? I am just so confused by this diet. Thanks so much Ronnie.

[Ronnie Rowland]

Sunday, monday, tuesday, thursday, friday ("Low" carb days - 5 days a week)

300g protein
250g carbs
125g fat
3200kcals

Wednesday - Carbup (Clean day)

300g protein
500g carbs
100g fat
4000kcals

Saturday (Carbup day + cheat meal (1-2 meals)

300g protein
500g carbs
200g fat
5000kcals

Food choices:

Carbs:

- Oatmeal
- Rice/Quinoa
- Whole wheat pasta
- Whole wheat bread (Ezekiel)
- Fruit
- Agave Nectar
- Stevia (Doesn’t Count)


Protein source:

- Chicken
- Eggs
- Beef
- Fish
- Protein powders (Casein, whey, gemma)

Fat source:

- The fats in all the meat, and in the egg.. ofcourse
- Avocado
- Extra virgin olive oil
-Natural Peanut Butter

Supplements:

- Trenadrol (Kilosports)
- Sus500 (Genetic Edge)
- Creatine
- Liv- 52
- Nolva/Clomid post cycle


Meal planning throughout the day during reload:

1: Carb/Pro/Fat (Hyperinsulemia meal)
2: Fat/Pro
3: Fat/Pro
4: Carb/Pro

- Training -

5: Pro/carb ( Dextrose (65g carbs)/Whey (37g protein)/Skim Milk(36g carbs,24g protein) Post-Workout)
6: Pro/Fat (Whey, Peanut Butter)


Is this correct? My maintenance is 2700. How would my macros and the meal plan above change during my deload? Prime? I am just so confused by this diet. Thanks so much Ronnie.

I need to know one question before I can answer your questions-"are you trying to cut or gain size"?

[Ronnie Rowland]

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?

Sounds like you live not that far away from me!

In regards to dieting to put on mass the main objective is to take in 1.5-2 grams of protein per pound of body weight during reloads. When you deload simply cut protein intake by about half and replace it with fats, carbs or both inorder to remain at maintenance level.

There are 3 different ways to employ the slingshot mass diet. The key is to keep fats and carbs seprated for the most part regardless of the method you choose.

Method # 1)

Sample 6 for eating meals per day
meal 1-p/c
meal 2-p/f
meal 3-p/c
meal 4-p/f
meal 5-p/c
meal 6-p/c (Note: carbs are cut off before bed time)


Method # 2)

Sample 6 for eating meals per day

meal 1-p/c
meal 2-p/c
meal 3-p/c
meal 4-p/f
meal 5-p/f
meal 6-p/f (Note: carbs are cut off before bed time)


Method # 3)

Alternate a low carb days with a high carb day inorder to control body fat levels and bloat.

[Bulkn]

Thanks Ronnie

[tallyjuice]

Also, I know you just said to seperate carb and fats in meals, but what about a breakfast hyperinsulemia meal?

[dsa8864667]

Hey Ronnie, was wonder what you think of my routine using your slingshot routine during the blast phase of the reloading part of it? How would you change up the deload part of this routine? Thanks in advance

Reload

Chest/Bi's Monday

Bench press
prep set 6-8 rep
1st heavy set 4-6
2nd 8-10
3rd 8-10
4th 12-15

Incline bench press
3set 8-10

Dumbbell press
3set 8-10

Wide barbell curl
3set 8-10

Close grip preacher curl
3set 8-10

Dumbbell curls
3set 8-10

Quads/Ham's/calf/abs Tuesday

Squat
Prep 6-8
1st heavy 4-6
2nd 8-10
3rd 8-10
4th 8-10

Leg press
3set 8-10

leg extension
3set 8-10

lying leg curl
3set 8-10

seated leg curl
3set 8-10

standing calf raise
4set 8-10

seated calf raise
4set 8-10

weighted ab crunch
3set 8-10

leg raise
3set till failure

Wednesday off

Shoulder's/Tri's Thursday

Standing barbell press overhead

prep set 6-8
1st heavy 4-6
2nd 8-10
3rd 8-10
4th 12-15

Dumbbell press
4set 8-10

lateral cable raise
3set 8-10

Close grip Bench press
4set 8-10

Skull crushers
3set 8-10

Rope pull-down
3set 8-10

Back/Trap/Rear delt Friday

Dead-lifts
prep 6-8
1st heavy 4-6
2nd 8-10
3rd 8-10

Wide grip pull-ups palm facing away
4set 8-10

Pull-ups palm facing each other
3set 8-10

Barbell bent over row
4set 8-10

Close grip cable row
3set 8-10

Reverse Fly's
4set 8-10

Front barbell shrugs
3set 8-10

Reverse barbell shrugs
3set 8-10

Saturday/Sunday Off Routine not including warm-ups.

[Ronnie Rowland]

Also, I know you just said to seperate carb and fats in meals, but what about a breakfast hyperinsulemia meal?

Let me try and make sense of the once a day hyperinsulinemia meal. I think most know that Dave Palumbo was known for going to McDonalds once a day and eating fries and burgers for his once a day hyperinsulinemia meal. The rest consisted of sepearting carbs and fats to a large degree. Dave's fast metabolism allowed him to eat a large meal composed of high calories and fats/carbs on a daily basis. Obvioulsy, not everyone has the metabolic rate to do this. But, if you do have a fast metabolism I would take in this meal either for breakfast in the form of whole eggs and pancakes/waffles or during an evening meal post workout. Some have such a slow metabolic rate they have to limit hyperinsulin meals to 1-3 times per week.

When trying to gain mass you need carbs. Read the following link and it will help- http://forums.steroid.com/showthread.php?t=393063

Let me know if this clears things up.

[Ronnie Rowland]

As promised here's a photo from my show done back in june. I'll post more of me and some of my wife in the members picture section.

[t-gunz]

whoa nice brother

[htfu^Pheer]

looks like excellent read and i plan on reading it...

one question.

is their any way u can put this into a word document...downloadable file or something to save me from copying and pasting the entire document and printing it out so i can read this in my own time.

thanks

[t-gunz]

just copy and paste it mate. i haven't seen a PDF format of this.

[htfu^Pheer]

its like 100 + pages ><

[t-gunz]

yeah only take you 5 mins it's boring though doing it.

[CaliPhotog]

I have just stayed up waaaaay to late reading through all this and I have to say that I am SUPER excited to give this a try. As soon as I finish up my current program I am going to jump on to this. Ronnie, thank you so much for taking the time to help us out and for taking the time to post this up. Your system sounds amazing and I know that it will yield some great results.

[Danielpinto]

The Slingshot training technique as described is a very effective method, I appreciate the gesture and look forward to be a continuous follower of your style
================================================== =======
Daniel
Weight Training

[hockeyguy]

Any new updates Ronnie.

[Ronnie Rowland]

Any new updates Ronnie.

Not yet..

[MANIMAL55]

What a great post. I wish some of the mainstream magazines would post helpful knowledge like this rather the the crap i read in some of them.

[Ronnie Rowland]

What a great post. I wish some of the mainstream magazines would post helpful knowledge like this rather the the crap i read in some of them.

Thanks! Magazines are published to keep selling more and more copies to the public. Sales would decline if they did not include all the garbage because some people get bored quick and would rather chase after pipe dreams as opposed to putting in the hard work week after week and do what's required.Unfortunately, some people never undestand there's no quick fixes or easy way out.

They massively over-train because they think a certain pro is doing 20 sets per body part because it's written in some magazine when in reality they are not.

[pt923]

To me it seems a little tough to limit a shoulder workout to 12 sets, because there is the front, rear, and side delts to work and then presses (if you do presses) and shrugs. So how would your typical shoulder workout look for the reload and deload phases?

[Ronnie Rowland]

To me it seems a little tough to limit a shoulder workout to 12 sets, because there is the front, rear, and side delts to work and then presses (if you do presses) and shrugs. So how would your typical shoulder workout look for the reload and deload phases?

My current shoulder workout during reloads is as follows:
Shoulder presses 4 sets
Lateral raises 3 sets
Reverse flyes 3 sets

Sometimes I opt to do go with 4 sets for every exercise.

Traps would not be included in my shoulder workouts but currently I do 6 sets of dumbbell shrugs for traps.

During deloads:
Shoulder press 2 sets
Lateral raises 2 sets
Reverse flyes 2 sets
Shrugs 3 sets

Note: These are work sets and do not include warm up sets!

[pt923]

My current shoulder workout during reloads is as follows:
Shoulder presses 4 sets
Lateral raises 3 sets
Reverse flyes 3 sets

Sometimes I opt to do go with 4 sets for every exercise.

Traps would not be included in my shoulder workouts but currently I do 6 sets of dumbbell shrugs for traps.

During deloads:
Shoulder press 2 sets
Lateral raises 2 sets
Reverse flyes 2 sets
Shrugs 3 sets

Note: These are work sets and do not include warm up sets!

Sounds good. I do reverse flyes on back day. So what does your back day usually look like? btw, thanks for all the advice.

[Swifto]

My current shoulder workout during reloads is as follows:
Shoulder presses 4 sets
Lateral raises 3 sets
Reverse flyes 3 sets

Sometimes I opt to do go with 4 sets for every exercise.

Traps would not be included in my shoulder workouts but currently I do 6 sets of dumbbell shrugs for traps.

During deloads:
Shoulder press 2 sets
Lateral raises 2 sets
Reverse flyes 2 sets
Shrugs 3 sets

Note: These are work sets and do not include warm up sets!

Ronnie, what exactly is a 'working set'? How many reps would you am for? To failure? Do you have a spotter to aid you in forced reps?

For example. Lets take shoulder press (smith). You'd do:

1 warm up set with 60kg 15-20 reps
1 warm up set with 80kg 12-15 reps

1 working set with 100kg 8-10 reps

That one working set x4. Increasing/decreasing the weight if needed.

Is that right mate?

[riironman]

Ronnie, would you have this info on a downloadable PDF version or a book?

[Ronnie Rowland]

Ronnie, would you have this info on a downloadable PDF version or a book?

The book is in the making. I do not have a PDF version-sorry! Let me know if I can be of any help. It's actually very simple to follow.

[OH REALLY]

ok ronnie im going into week 5 and i feel like my traps are getting smaller and i also feel like im not doing enuff for shoulders.. im doing the same shoulder work out you are...and help would be good thanks

[Ronnie Rowland]

ok ronnie im going into week 5 and i feel like my traps are getting smaller and i also feel like im not doing enuff for shoulders.. im doing the same shoulder work out you are...and help would be good thanks

Add 1 set per each shoulder exercise and reduce the weight you are using on dumbbell shrugs inorder to get a strong contraction at the top of the movement.

Six intense work sets once per week works well for most when trying to build traps. I like using only 1 exercise-"seated dumbbell shrugs"! I would also recommend using hooks over straps when doing shrugs because when your grip gives out you can crank out a few more reps. Keep arms perfectly straight anD close to the body when training the traps so the arms are not used.

Note: For the side delts perform one arm at a time side laterals raises on about a 70 degree incline bench. Do them very slow and deliberate and they will grow to their potential.

[OH REALLY]

Add 1 set per each shoulder exercise and reduce the weight you are using on dumbbell shrugs inorder to get a strong contraction at the top of the movement.

Six intense work sets once per week works well for most when trying to build traps. I like using only 1 exercise-"seated dumbbell shrugs"! I would also recommend using hooks over straps when doing shrugs because when your grip gives out you can crank out a few more reps. Keep arms perfectly straight anD close to the body when training the traps so the arms are not used.

Note: For the side delts perform one arm at a time side laterals raises on about a 70 degree incline bench. Do them very slow and deliberate and they will grow to their potential.

good advice im going to try that..

[OH REALLY]

OK Ronnie even my bench is going down 225 incline for 8 and now i cant seem to get six on the last set should i be dropping the weight towrds the last sets?

[Ronnie Rowland]

OK Ronnie even my bench is going down 225 incline for 8 and now i cant seem to get six on the last set should i be dropping the weight towrds the last sets?

yes!

[F4iGuy]

I need clarification for the reload/deload/prime and when to incorporate cardio. I am not using steroids.

Current routine:
3 week Reload (12 sets per bodypart)
2 week Deload (6 sets per bodypart)
Repeat until burnout (stiff neck/tendons). Then...
2 week Prime
and the cycle continues.

Cardio:
Reload 1 days (15min PWO)
Deload 4 days (20min PWO)
Prime 5 days (25min PWO)

Questions:
1. Considering I'm not using steroids, is my current routine correct or should I reload longer (8 weeks)? I can't reload with 12 sets for more than 4 weeks. If I reduce my sets whats a good starting point?

2. IF I cut my sets back on the reload so I can reload longer, do I also cut sets back on the deload or stick to 6?

3. If I'm reloading for 8 weeks when is cardio performed?

[Ronnie Rowland]

i need clarification for the reload/deload/prime and when to incorporate cardio. I am not using steroids. steroids are not needed with slingshot training!
current routine:
3 week reload (12 sets per bodypart)
2 week deload (6 sets per bodypart)
repeat until burnout (stiff neck/tendons). Then...
2 week prime
and the cycle continues.

Cardio:
Reload 1 days (15min pwo)
deload 4 days (20min pwo)
prime 5 days (25min pwo)

questions:
1. Considering i'm not using steroids, is my current routine correct or should i reload longer (8 weeks)? you should reload for 8 weeks then deload for 2 weeks. A prime is an active or non-active lay-off to be done while on vacation or when total burn out occurs. I do one about every 6 months or so for 1 week. I do absolutely no training of any kind when i prime. I can't reload with 12 sets for more than 4 weeks. If i reduce my sets whats a good starting point? 8-9 sets per major body part. 6 can be enough for muscles such as traps, hamstrings, forearms, calves.

2. If i cut my sets back on the reload so i can reload longer, yes! Do i also cut sets back on the deload or stick to 6? cut sets to 4 if you do 8.
3. If i'm reloading for 8 weeks when is cardio performed? when ever you want. Unless you are an endomorph i would not exceed 20 minutes 3 days per week. Never do cardio on leg day!

answers above in bold..

[Coca Cola]

Ronnie, everytime I train my lower body, whether its squat, lunges, leg press, etc, I feel that its always my quads do most of the work, the result is my hams and glutes stays flat, and underdeveloped.

My quads are pretty responsive with heavy weights, so I don't care too much for it, but what i need help with is how can I focus on my lagging hams and glutes?

Can you help me design a specialize set of exercises where I can do 1 special day per week just focusing on my lagging hams and glutes? like what are the best choice of exercises that won't involve any quads stimulation, and how many sets per exercises, etc, to beef up my flat backside?

Thanks man!

[MaNiCC]

think im going to give this a go. i best get to reading

[MaNiCC]

i hope ronnie replys to my pm..

[Ronnie Rowland]

i hope ronnie replys to my pm..

All I got was a few pics of sexy women..Please try again!

[pskyle]

wow...all of this was really helpful info. Thanks a lot!

[I_Want_Abs]

Ronnie I love your training system....

Finished my 2 week De-load after my first 8 week Re-load phase. Now at the end of my first week in the second Re-load. Your training principles are simple and they work, I love it.

That 2 week De-load while dropping supps and cutting protein in half really gives your body a much needed break and chance to fully recover and refresh itself. I've had a nice rebound effect, where my lifts are already better than they were at the end of my first Re-load and I'm looking leaner in the mirror too... At the start of this first week back into the volume and supps my body was a bit thrown out, however today was leg day and it all came together... All I could do was smile as I pumped out 170kg (374lbs) squats unaided

I hit a PB on the 2 week De-load also, pushing 420kg (924lbs) on leg press for 2 sets of 8 reps!

I should say however that I don't follow any diet that you've mentioned in STS. I follow my own carb/calorie cycling diet.

Can't wait to see the further results towards the end of this Re-load!

My stats:

Age: 26
Weight: 87kg (191lbs)
Height: 176cm (about 5"7')
Body fat: Around 12%
Training exp: 5 years
Am aiming to do my first comp towards the end of next year..

[Coca Cola]

Ronnie I love your training system....

Finished my 2 week De-load after my first 8 week Re-load phase. Now at the end of my first week in the second Re-load. Your training principles are simple and they work, I love it.

That 2 week De-load while dropping supps and cutting protein in half really gives your body a much needed break and chance to fully recover and refresh itself. I've had a nice rebound effect, where my lifts are already better than they were at the end of my first Re-load and I'm looking leaner in the mirror too... At the start of this first week back into the volume and supps my body was a bit thrown out, however today was leg day and it all came together... All I could do was smile as I pumped out 170kg (374lbs) squats unaided

I hit a PB on the 2 week De-load also, pushing 420kg (924lbs) on leg press for 2 sets of 8 reps!

I should say however that I don't follow any diet that you've mentioned in STS. I follow my own carb/calorie cycling diet.

Can't wait to see the further results towards the end of this Re-load!

My stats:

Age: 26
Weight: 87kg (191lbs)
Height: 176cm (about 5"7')
Body fat: Around 12%
Training exp: 5 years
Am aiming to do my first comp towards the end of next year..

Awesome review bro!

I too myself enjoy this training program very much!

[bmit]

Big props Ronnie. Thank you so much to adding so much to the training and diet knowledge on this board. Have been using DC for awhile and made awesome gains - so a big fan of that system. Then went to straight sets HIT and my progress has stalled.

Started your system this week and am already loving it after one week. I am 33 yo, on HRT of 340 mg Cyp a week - with .25-.375 letro every 3 days and proscar. I know dose is high for TRT but that after two years of different doses and trying deca with it, I feel best at this dose. 500 iu HCG every 4 days.

5'8, 177 lbs, at 12% bf. Graduated high school at 130 lbs so have really developed my body compared to what i thought i would. Been working out very hard last two years and dieting.

Most guess my bodyfat is much lower so maybe the electric machine at the gym is jacked up. the only fat i really have is on my lower abs.

I am cutting right now so carb cycling and doing cardio on empty stomach to lose couple more pounds then T3 and then hitting keto diet.

Split is:

1) Shoulders: 4 x DB press, 4 x laterals, 3 x rear delts, 15 x shrugs for traps
Calves workout 1: 3 x seated for gastro

2) Back: 4 x T- bar rows, 3 x pulldowns, 3 x seated rows, straight arm lats overhead x2,
Triceps: 3 x pressdown, 3 x lying french press
Abs

3) off

4) Legs: 4 x squats, 3 x hams/glutes, 4 x standing calves - for soleus (lagging body part) so also hit calves on shoulder day with a seated calf raise to hit the gastro more
Biceps: 3 sets of 21s

5) Chest: 4 x incline db, 2 x slight incline smith on first incline setting, 2 x pec dec
Forearms: 2 supersets
Rotators: 4 sets
Abs

Any comments? What can i do to tweak my diet since most of my fat storage is occuring in the lower belly? Is that insulin related or......?