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Old 01-07-2011, 07:57 PM   #8
recarp82
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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 8 week training cycle:

1. Prime: 2 weeks in duration, 1 set per exercise, "low volume" (2 sets per major body part)
2. Blast: 4 weeks in duration, 4-5 sets per exercise, "high volume" (8-10 sets per major bodypart)
3. Cruise: 2 weeks in duration, 2-3 sets per exercise, "moderate volume" (5-6 sets per major bodypart)

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:

Only 1 aerobic session is allowed to manintain cardiovascular conditioning. Performing more than 1cardio session during a high volume phase can decrease insulin sensitivity. Do not exceed a maximum time limit of 30 minutes per session. Cardio should be avoided on the days you train legs and back.


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 1 key exercise and 1 secondary exercise 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.

As you become more advanced you can use 10 sets while sticking with 2 exercises and 5 sets a piece per major body part if they are lagging or if you just want more size. If you approach 10 sets make sure and pyramid exactly as I have laid out for the standard 5 day split. You also have the option of increasing sets and/or adding 1 additional exercises for ancillary bodyparts like traps if they are lagging behind. For major body parts choose 1 key movement and 2 secondary exercises. The standard amount of sets would go as follows:

Prime-1 set for each of the 2 exercises
Blast-5 sets for key exercise, 3 sets for secondary exercise.
Cruise-3 sets for key exercise, 2 sets for secondary exercise.

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.




4 WEEK “ANABOLIC BLAST”


Day 1 would be Monday and would consist of:

Overall back thickness:

1st key exercise- dead-lifts
1st set- 8-10 reps (1 rep short of good failure)
2nd set 4-6 reps (heavy set)
3rd set 8-10 reps

Lat Width:

1st exercise is a key exercise-medium grip pull-up
1st set- 8-10 rep (1 rep short of good failure)
2nd set 4-6 reps (heavy set)
3rd set 8-10 reps
4th set 8-10 reps
5th set 12-15 reps

Lat Width:

2nd exercise is a secondary exercise-bent arm pull-over
1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps


Lat Thickness:

1st exercise is a key exercise-Bent over barbell rows
1st set- 8-10 reps (1 rep short of good failure)
2nd set 4-6 reps (heavy set)
3rd set 8-10 reps

Lat Thickness:

2nd exercise is a secondary exercise-supported t-bar row.
1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps

Traps:

1st exercise is a key exercise-seated dumbbell shrugs
1st set- 12-15 reps.
2nd set 8-10 reps.
3rd set 8-10 reps.
4th set 6-8 reps.

Abs (optional)

1st exercise is a 1 key exercise-crunch
3 sets using only your bodyweight

2nd exercise is a secondary exercise-reverse crunch
3 sets 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- 8-10 reps (1 rep shy of good failure)
2nd set 4-6 reps (heavy set).
3rd set 8-10 reps
4th set 8-10 reps
5th 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
2nd set 8-10 reps
3rd set 6-8 reps


Biceps:

1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle
1st set- 8-10 reps (1 rep short of good failure)
2nd set 6-8 reps (heavy set)
3rd set 8-10 reps

2nd exercise is uni-lateral inverted preacher curls.
1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps


Brachialis/Forearms:

1st exercise is a key exercise- Seated dumbbell hammer curls.
1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 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- 8-10 reps (1 rep short of good failure)
2nd set 4-6 reps
3rd set 8-10 reps
4th set 8-10 reps
5th set 12-15 reps

2nd exercise is a secondary exercise-leaning one arm at a time dumbbell lateral raises.
1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps (heavy set)

3rd exercise is a secondary exercise- Unilateral bent over rear cable raises.
1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps


Triceps:

1st exercise is a key exercise- Lying tricep extensions using ez-bar
1st set- 8-10 reps (1 rep short of good failure)
2nd set 6-8 reps (heavy set)
3rd set 8-10 reps
4th set 8-10 reps
5th set 12-15 reps

2nd exercise is secondary exercise-Tricep pulley pushdowns.
1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps



Day 5 would be Friday and would consist of:


Calves:

1st exercise is a key exercise-Standing calf raise
1st set- 8-10 reps (1 rep short of good failure)
2nd set 6-8 reps (heavy set)
3rd set 8-10 reps
4th set 8-10 reps
5th set 12-15 reps

2nd exercise is a secondary exercise-Seated calf raise
1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps

Quads:

1st exercise is a key exercise- Barbell squats
1st set- 8-10 reps (1 rep short of good failure)
2nd set 4-6 reps (heavy set)
3rd set 8-10 reps
4th set 8-10 reps
5th set 12-15 reps

2nd exercise is secondary exercise-Leg extensions
1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps


Hams:

1st exercise is a key exercise- Lying leg curl
1st set- 8-10 rep (1 rep short of good failure)
2nd set 4-6 reps
3rd set 8-10 reps

2nd exercise is secondary exercise-Still legged dead-lifts
1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 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.




2 WEEK “ANABOLIC CRUISE”


Day 1 would be Monday and would consist of:

Overall back thickness:

1st key exercise- dead-lifts
1st set- 8-10 reps (1 rep short of good failure)
2nd set 4-6 reps (heavy set)


Lat Width:

1st exercise is a key exercise-medium grip pull-up
1st set- 8-10 rep (1 rep short of good failure)
2nd set 4-6 reps (heavy set)
3rd set 8-10 reps

Lat Width:

2nd exercise is a secondary exercise-bent arm pull-over
1st set- 12-15 reps
2nd set 8-10 reps


Lat Thickness:

1st exercise is a key exercise-Bent over barbell rows
1st set- 8-10 reps (1 rep short of good failure)
2nd set 4-6 reps (heavy set)

Lat Thickness:

2nd exercise is a secondary exercise-supported t-bar row.
1st set- 12-15 reps
2nd set 8-10 reps


Traps:

1st exercise is a key exercise-seated dumbbell shrugs
1st set- 12-15 reps.
2nd set 8-10 reps.

Abs (optional)

1st exercise is a 1 key exercise-crunch
2 sets using only your bodyweight

2nd exercise is a secondary exercise-reverse crunch
2 sets 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- 8-10 rep (1 rep short of good failure)
2nd set 4-6 reps) (heavy set)
3rd set 8-10 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
2nd set 8-10 reps


Biceps:

1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle
1st set- 8-10 reps (1 rep short of good failure)
2nd set 6-8 reps (heavy set)

2nd exercise is uni-lateral inverted preacher curls.
1st set- 12-15 reps
2nd set 8-10 reps


Brachialis/Forearms:

1st exercise is a key exercise- Seated dumbbell hammer curls.
1st set- 12-15 reps
2nd set 8-10 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- 8-10 reps (1 rep short of good failure)
2nd set 4-6 reps (heavy set)
3rd set 8-10 reps

2nd exercise is a secondary exercise-leaning one arm at a time dumbbell lateral raises.
1st set- 12-15 reps
2nd set 8-10 reps

3rd exercise is a secondary exercise- Unilateral bent over rear cable raises.
1st set- 12-15 reps
2nd set 8-10 reps



Triceps:

1st exercise is a key exercise- Lying tricep extensions using ez-bar
1st set- 8-10 reps (1 rep short of good failure)
2nd set 6-8 reps (heavy set)
3rd set 8-10 reps

2nd exercise is secondary exercise-Tricep pulley pushdowns.
1st set- 12-15 reps
2nd set 8-10 reps


Day 5 would be Friday and would consist of:


Calves:

1st exercise is a key exercise-Standing calf raise
1st set- 8-10 reps (1 rep short of good failure)
2nd set 6-8 reps (heavy set)
3rd set 8-10 reps

2nd exercise is a secondary exercise-Seated calf raise
1st set- 12-15 reps
2nd set 8-10 reps

Quads:

1st exercise is a key exercise- Barbell squats
1st set- 8-10 reps (1 rep short of good failure)
2nd set 4-6 reps (heavy set)
3rd set 8-10 reps


2nd exercise is secondary exercise-Leg extensions
1st set- 12-15 reps
2nd set 8-10 reps

Hams:

1st exercise is a key exercise- Lying leg curl
1st set- 8-10 rep (1 rep short of good failure)
2nd set 4-6 reps

2nd exercise is secondary exercise-Still legged dead-lifts
1st set- 12-15 reps
2nd set 8-10 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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