View Single Post
 
Old 12-02-2007, 09:05 AM
_Wolf_'s Avatar
_Wolf_ _Wolf_ is offline
Rank: Light Heavyweight
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
Send a message via MSN to _Wolf_
Default Page 4

STS Training Splits:

1) 5 days per week

2) 4 days per week

3) 3 days per week


When utilizing the 4 and 5 day per week split, you’ll be training each muscle only once a week. Once you start training more than 3 days per week involving back to back training days, you’ll need to split up body parts and train them only once a week to prevent over-training of the Central Nervous System and the over-lapping of body parts. You must hammer away at each bodypart with great intensity so the type-2 fibers will hypertrophy. The 4 and 5 day splits are designed so that you don't need to use those same muscle groups later in the week. Otherwise it would interfere with working another muscle group. These more advanced training splits allow each muscle group to be trained with both volume and intensity before Central Nervous System fatigue sets in.

The 3 day per week split based routine was designed for beginners and those who only have the time or energy to train 3 days per week. It allows each muscle to be trained with more frequency. Beginners have to make the neural strength gains to be able to use the muscles more efficiently. They can't train their muscles as hard as someone more advanced, so training a muscle only once a week is not optimal. Training a muscle group once a week works best for intermediate and advanced bodybuilder’s.

“5 Day per week Slingshot Training System”

8 week training cycle in sequence for the 5 day per week training split.
Muscle Definition and de-conditioning (the "anabolic prime") 2 weeks
Mass and Strength (the "anabolic blast") 4 weeks
Strength and Mass (the "anabolic cruise") 2 weeks

There are 3 phases to each cycle:

1. Prime: 2 weeks 1 set per body part, low volume (2 sets)
2. Blast: 4 week 4 sets per body part, high volume (10 sets)
3. Cruise: 2 weeks 2 sets per body part, moderate volume (6 sets)

CARDIO FOR ANABOLIC PRIME:

Up to 5 days of moderate intensity cardio can be utilized any day of the week to increase insulin/hormonal sensitivity and lose bodyfat. Cardio can be done after leg and back day since its low volume. Do not exceed a maximum time limit of 45 minutes per session.

CARDIO FOR ANABOLIC BLAST

Avoid all cardio unless you are involved in some sport were cardio is required. Performing cardio during a high volume phase can decrease insulin sensitivity.

CARDIO FOR ANABOLIC CRUISE

Up to 3 days of moderate intensity cardio can be utilized to increase insulin sensitivity since you’ll be doing less weight training. Cardio should be avoided on the days you train legs and back. Do not exceed a maximum time limit of 30 minutes per session.

SUPPLEMENTS: Fast acting over-the counter anabolics such Creatine and Leucine can be used during the 6 week mass phase. Fast acting drugs such as Test Propionate, Trenbolone Acetate, Winstrol, D-bol, Anavar, etc can be used during the 6 week mass phase. Both fast acting over-the counter anabolics and fast acting drugs should be discontinued during the 2 week anabolic prime. Slow acting drugs like Test Enanthate can be ran as a base during the prime. You can use stimulants such as green tea extract for an increased thermogenic effect during the 2 week anabolic prime.

EXERCISES -Choose a key exercise and a secondary exercise for each major muscle group. Perform both of those exercises in the same training session once a week. If your best chest movement is 15 degree declines, simply start out with that exercise and do the lowest rep-set during the second work set. Next, finish off your chest with a secondary exercise such as 15 degree incline flyes or presses. Since it’s considered a secondary movement, do the lowest rep-set during the final work set. You’re hitting each bodypart once a week. The volume changes during each of the 3 training phases but the split remains the same through the entire 8 week training phase. Perform as many warm-up sets as you need before going into your work sets. That can be anywhere from no warm up sets for a muscle group that is getting warmed up indirectly or up to 3 warm-up sets for a cold muscle group or areas that are prone to injury. Perform the 3 non-fatiguing warm up sets starting at 12 reps and working your way down to 6 before doing intense work sets.

REPS- Other than prep-sets all work sets are performed to good failure (the point at which no further reps are possible in good form). Low rep sets should fall between 4-6 reps for all key compound exercises and 6-8 reps for all key isolation exercises. Low rep heavy sets should fall between 6-8 reps for all secondary exercise whether compound or isolation. Medium rep sets should fall between 8-10 reps for both key and secondary exercises. High rep sets should fall between 12-15 reps for both key and secondary exercises.


SETS- Perform your work sets as follows

During each phase organize your workouts as follows:

A.
Chest
Calves

B.
Lats

Abs

C.
Deltoids

Traps


D.

Arms

E.

Legs

F:

Off

G:

Off

H. Repeat training cycle.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote