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.
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.
Thread: The Slingshot Training System