Slingshot Volume ?

[F4iGuy]

I'm 3 weeks into the slingshot routine. I'm using the 4 day split. One question. Is the volume for chest training adequate? I used to train chest with 3 exercises (Bench,Flyes,Dips,Etc.) 4 sets each (8-10 reps) one day each week. It seems like the volume is a lot less with this routine. What are your thoughts?

[RoaringMad Mac]

It is very adequate. Believe me. I use Flat DB press and an Incline PowerTec and a couple Flyes for my movements. The Main sets I use for the highest volume are DB flat press. I would use the decline press but my last blast It stressed to much on my shoulde but that is being fixed here soon. When I was doing the Decline press. Believe me it was definately enough sets. set up as follows.

Decline Dumbbell Press
warmup
50 for 10
60 for 8
70 for 6
workset
1. 90 for 10
2. 130 for 6
3. 100 for 10
4. 100 for 10
5. 80 for 14

PowerTec Incline Press
1. 180 for 15
2. 320 for 8
3. 340 for 8

Where this setup really gets you is the 4th and 5th sets. After going heavy you do that last set for higher reps. This absolutely fries your chest. Then you go on to your secondary exercises and finish it off.

There is no reason to further fry your chest with another exercise because this would start to as Ronnie states start digging in to your CNS or overtraining. This is plenty.

Hope this helps.

[F4iGuy]

Thanks. I think I answered my own question today. I woke up and my chest felt sore in a way I'm not used to. It felt great! I think I put more intensity into the sets knowing I wasn't doing so many. I've got to say I'm really enjoying this program. I'm 5' 6" 171 8% BF. I'm natty and hoping I haven't reached my potential yet. I'm just under 400 on the bench and a little over that on squats. It's been a year since I've made any progress and I'm really looking forward to seeing some results. COME ON 180!

[Ronnie Rowland]

Thanks. I think I answered my own question today. I woke up and my chest felt sore in a way I'm not used to. It felt great! I think I put more intensity into the sets knowing I wasn't doing so many. I've got to say I'm really enjoying this program. I'm 5' 6" 171 8% BF. I'm natty and hoping I haven't reached my potential yet. I'm just under 400 on the bench and a little over that on squats. It's been a year since I've made any progress and I'm really looking forward to seeing some results. COME ON 180!

You most certainly answered your own question! Anyone (including top level pros) who need 20 sets and/or 4 different exercises per body part to gain muscle size are indeed training with a lack of intensity. Using more than 3 exercises or 12 sets for a particular body part is never needed during a high volume blasting phase regardless of genetics or what drugs you might be taking to enhance protein synthesis..

You will make forward progress with Slingshot Training!

[Ronnie Rowland]

Thanks. I think I answered my own question today. I woke up and my chest felt sore in a way I'm not used to. It felt great! I think I put more intensity into the sets knowing I wasn't doing so many. I've got to say I'm really enjoying this program. I'm 5' 6" 171 8% BF. I'm natty and hoping I haven't reached my potential yet. I'm just under 400 on the bench and a little over that on squats. It's been a year since I've made any progress and I'm really looking forward to seeing some results. COME ON 180!

You most certainly answered your own question! Anyone (including top level pros) who need 20 sets and/or 4 different exercises per body part to gain muscle size are indeed training with a lack of intensity. Using more than 3 exercises or 12 sets for a particular body part is never needed during a high volume blasting phase regardless of genetics or what drugs you might be taking to enhance protein synthesis..

You will make forward progress with Slingshot Training!