Bodybuilding.net - Bodybuilding Forum - View Single Post - The Slingshot Training System by Ronnie Rowland

_Wolf_ · 12-02-2007, 09:04 AM

12 Slingshot nutrition principles:

1) You must increase overall-caloric intake to put on muscular weight. This needs to be done during a time the body is very sensitive to insulin and other anabolic hormones so more of those calories will be stored as muscle instead of ugly bodyfat. Slingshot training is designed to increase food intake during the 6 week mass phase. The 6 week mass phase is made up of a 4 week “anabolic blast” and a 2 week “anabolic cruise”.

2) You’ll need to consume 1.25-1.5 grams of protein per pound of body weight on a daily basis. After meeting your protein deductible, consume 1.5-2 grams of carbs for every 1 gram of dietary fat. Going over board with carbs produces too much insulin (a fat storage hormone) which causes you to gain body fat and accelerates the development of chronic diseases. By replacing some carbs with healthy fats (non insulin producing) you can put on muscular weight without as much bodyfat.

3) Those of you with fast metabolisms will need more carb and fat calories to accompany your protein deductible because a fast metabolism burns off carbs and fats at a faster pace than someone with a slower metabolism.

4) Turn catabolic periods (morning and post workout) into anabolic periods by spiking insulin, cholesterol, amino acids/protein and over-all calories during a 6 week mass phase.

5) Those of you who tend to gain bodyfat easily will need to eat fewer calories derived from fats and carbs later in the day.

6) Bodybuilders who gain fat easily will need less over-all hyperinsulinemia (an insulin response to the extreme caused by combining saturated fats from protein sources like red meat and hi glycemic index carbs like baked potatoes).

7) The majority of your calories should come from lean protein sources, lower glycemic carbs and healthy fats like omega 3’s- 6’s and olive oil. Total calories determined how much weight you will lose or gain, but its macronutrient ratios and the quality of calories that will largely impact how much muscle you lose or gain while making those adjustments.

8) You’ll need to reduce your protein intake dramatically the first 3 days upon entering the blasting phase so when normal amounts of protein are added back into the diet ,your muscles will latch on to that extra protein and build new muscle tissue. Replace protein calories with clean carbs and keep fat intake about the same. Return to eating normal amounts of protein 3 days later so your muscles will latch on to that extra protein and start building new muscle tissue.

9) When you gain bodyfat, the body becomes insulin resistant. So, you must increase your sensitivity to insulin and other anabolic hormones during the anabolic prime. If you are already lean then it’s not necessary to lose any body weight during this 2 week prime. All that would be required to increase insulin/hormonal sensitivity for lean people is simply dropping all fast-acting anabolic supplements and decreasing the amount of saturated fats and hi-glycemic carbs consumed. If you need to drop weight during the prime but cannot do cardio or the extra cardio is not enough, simply decrease carb calories. Those of you who struggle with gaining bodyfat easy or who have gained too much adipose tissue during the 6 week mass phase will need to try and lose about 1-2 pounds of body fat per week during the 2 week anabolic prime. Do not go overboard by losing too much weight. You should never go hungry during the prime. This is not pre-contest it’s simply a prime. All body types will be required to eat less saturated fat and hi GI carbs during the prime. The leaner you become the more saturated fats and hi GI carbs you'll be able to consume during an anabolic prime and still increase hormonal sensitivity. This means being able to come back and gain additional muscle tissue during the following 6 week mass phase without as much body fat!

10) Eat 5 to 6 meals per day.

11) Drink some caffeine before you train with weights but do not over do it. Caffeine awakens the nervous system and decrease pain during intense training.

12) Set aside a designated cheat day once a week (my preference is Sunday) where you go wild on the carbs. Carbs should replace fat calories. Splurge according to your metabolism. Start carbing up once a week during the 2nd week of the 6 week mass phase and continue throughout. No need in counting calories with a cheat day. You can have Pizza, Mexican food, etc. Make sure and consume adequate protein. Drink a protein shake with these meals if needed. Low fat products like cereal, oats, baked chips, fat free pancakes and syrup, wheat thins, fruit, fat free ice cream, etc work great. The extra sugar is going to boost your metabolism, make you sharper in regards to your diet the rest of the week and give you something to look forward to-“big-time”. You have to be disciplined but you need a day to look forward to each week where you can ease the cravings. By night-time your muscles will be absolutely full and vascular from all the extra sugar.

The Slingshot Training System

The Slingshot Training System is the authoritative guide to reaching your utmost genetic potential as a bodybuilder. Both natural and drug enhanced bodybuilders should train in cycles that mimic the action/reaction factors of 8 week anabolic steroid cycles. The same dosage of synthetic testosterone enanthate starts losing it's effectiveness after having been active in the body for only 6 weeks. The same rule applies to anabolic agent like creatine that can be purchased over-the-counter by natural bodybuilders. The secret lies in doing 3-Anabolic Phases (PRIME/BLAST/CRUISE)!

2 week Anabolic Prime:

The 2-week “anabolic prime” is about intentionally creating a controlled catabolic state over a two-week time span in order to down-regulate anabolic hormones and receptor sites for androgens. The decrease in volume de-condition the muscles, heal the tendons/joints and increase insulin sensitivity/hormonal sensitivity through losing body fat so that when the muscles are exposed by the following higher volume 4-week “blasting phase” they will experience a very rapid training effect. This is accomplished using low volume to cause de-training without experiencing any muscle loss. Lifting heavier weight loads over time during the anabolic prime will help maintain muscle mass gained during each 6-week mass phase. The 4 week blasting phase and the 2 week cruising phase makes up a 6 week mass phase!

Note: You get the most returns for your efforts with the first 2-3 sets for any given body part. This must be taken into consideration during an anabolic prime when utilizing the least amount of work needed for muscle maintenance and de-training.

4 week Anabolic Blast:

After a two-week anabolic prime, muscle mass and strength gains are maximized by proceeding into a four-week anabolic blasting phase where androgen receptor sites are up-regulated and every anabolic hormone in the body is at its peak. During this 4-week phase you will go for a full pump and fully traumatize the muscle tissue to create an increase in muscle size-strength. This is accomplished using high volume to fully stimulate the type-2 muscle fibers. Lifting heavier weight loads with volume will increase muscle size over-time.

Note: A muscle no longer fires with optimal force once you go past doing 10 sets. Regardless of how many different exercises you use for a particular body part, the ability to generate great intensity is over with after 10 work sets. This must be taken into consideration when trying to fully break down the type-2 muscle fibers to maximize muscle size during a high volume blasting phase.

2 week Anabolic Cruise:

Adaptation begins to set in after a four-week blasting phase and a 2-week anabolic cruising phase is taken to allow the muscle-strength gains to become fully manifested.

This is accomplished by using medium volume to create a de-loading effect. Lifting heavier weight loads over-time will increase muscle size.

Note: Regardless of how many different exercises you perform for a given bodypart the ability to generate intensity is reduced considerably by the time you finish set # 5. Considerably less and less muscle tissue will be broken down with each consecutive set there after. After that point, the curve starts to taper off but 6 sets still provides gains. After 6 sets the curve continues to slope down and you will obtain even less results for your efforts. This must be taken into consideration when trying to gain strength during a medium volume cruising phase.