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“4 Day per week Slingshot Training System”
8 week training cycle in sequence for the 4 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 (8 sets)
3. Cruise: 2 weeks 2 sets per body part, moderate volume (5 sets)
CARDIO FOR ANABOLIC PRIME:
Up to 4 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 2 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 2 key exercises for each major muscle group. Then use 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 (for i.e.; 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.
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 reps equal 4-6 reps for all compound movement and 6-8 for all isolation movements. Medium rep sets equal 8-10 reps for both compound and isolation movements. High rep sets equal 12-15 reps for both compound and isolation exercises.
SETS- Perform your work sets as follows
During each phase organize your workouts as follows:
A.
Back
Traps
B.
Chest
Biceps
C.
Off
D.
Shoulders
Triceps
E.
Legs
F:
Off
G:
Off
H. Repeat training cycle.
2 WEEK “ANABOLIC PRIME”
Day 1 would be Monday and would consist of:
Back:
Overall back thickness:
1st key exercise- dead-lifts
1st set- 12-15 reps
Lat Width:
1st exercise is a key exercise-medium grip pull-up
1st set- 12-15 reps
Lat Width:
2nd exercise is a secondary exercise-bent arm pull-over
1st set- 12-15 reps
Lat Thickness:
1st exercise is a key exercise-Bent over barbell rows
1st set- 12-15 reps
Lat Thickness:
2nd exercise is a secondary exercise-supported t-bar row.
1st set- 12-15 reps
Traps:
1st exercise is a key exercise-seated dumbbell shrugs
1st set- 12-15
Abs (optional)
1st exercise is a 1 key exercise-crunch
1 set using only your bodyweight
2nd exercise is a secondary exercise-reverse crunch
1 set using only your bodyweight
Day 2 would be Tuesday and would consist of:
Chest:
1st exercise is a key exercise-15 degree barbell decline press
1st set- 12-15 reps
2nd exercise is a secondary exercise-15 degree Incline dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.
1st set- 12-15 reps
Biceps:
1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle
1st set- 12-15 reps
2nd exercise is uni-lateral inverted preacher curls.
1st set- 12-15 reps
Brachialis/Forearms:
1st exercise is a key exercise- Seated dumbbell hammer curls.
1st set- 12-15 reps
Day 3 would be Wednesday and you would not train on this day.
Day 4 would be Thursday and would consist of:
Shoulders:
1st exercise is a key exercise-seated dumbbell presses
1st set- 12-15
2nd exercise is a secondary exercise-leaning one arm at a time dumbbell lateral raises.
1st set- 12-15 reps
3rd exercise is a secondary exercise- Unilateral bent over rear cable raises.
1st set- 12-15 reps
Triceps:
1st exercise is a key exercise- Lying tricep extensions using ez-bar
1st set- 12-15 reps
2nd exercise is secondary exercise-Tricep pulley pushdowns.
1st set- 12-15 reps
Day 5 would be Friday and would consist of”
Calves:
1st exercise is a key exercise-Standing calf raise
1st set- 12-15 reps
2nd exercise is a secondary exercise-Seated calf raise
1st set- 12-15 reps
Quads:
1st exercise is a key exercise- Barbell squats
1st set- 12-15 reps
2nd exercise is secondary exercise-Leg extensions
1st set- 12-15 reps
Hams:
1st exercise is a key exercise- Lying leg curl
1st set- 12-15- reps
2nd exercise is secondary exercise-Still legged dead-lifts
1st set- 12-15 reps
(Weekends off)
Day 8 would be the following Monday (week 2) and would be the same workout as done on day one (Monday of first week)
And the cycle continues on- Tuesday, Thursday, Friday, weekends off, etc.
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