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Training & Bodybuilding Routines Learn proper form, techniques, & bodybuilding routines here.

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Default 09-26-2009, 11:06 PM

You have a pm flow!


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Default 05-02-2010, 07:37 PM

Are you going to repost up the set ups Ronnie?


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Default 05-03-2010, 02:46 AM

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Are you going to repost up the set ups Ronnie?
someone put out the ronnie signal!!

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Default 06-07-2010, 11:34 AM

lol


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Default 03-21-2011, 08:52 AM

Hello everyone! just registered. now with the STS on the deload, since iam using the routine found in chapter 19;Three day per week split for "once a week" muscle training.
for instance on the key exercises iam using the slingshot pyramid for the reload, how will this be used for the deload? also if certain execises only have odd number of sets like either 5 or 3, how to cut these in half fo the deload? Thanks in advance...
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Default 03-21-2011, 09:13 AM

Welcome! Hopefully Ronnie can come back and help you out. Hang tite.


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Default 03-21-2011, 05:29 PM

Yeah slingshot is back! Hope to see a log on this one sorrymrright! Welcome to IPYU


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Default 03-23-2011, 09:43 AM

Thanks guys...
deload coming up. just as well, starting to feel lethargic perhaps abit of overtraining.
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Default 03-23-2011, 10:32 AM

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Originally Posted by sorrymrright View Post
Thanks guys...
deload coming up. just as well, starting to feel lethargic perhaps abit of overtraining.
Ronnie says he'll try to get with you Thursday. If he forgets, I'll send him a reminder

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Default 03-24-2011, 10:13 PM

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Originally Posted by sorrymrright View Post
Hello everyone! just registered. now with the STS on the deload, since iam using the routine found in chapter 19;Three day per week split for "once a week" muscle training.
for instance on the key exercises iam using the slingshot pyramid for the reload, how will this be used for the deload? also if certain execises only have odd number of sets like either 5 or 3, how to cut these in half fo the deload? Thanks in advance...
During 2 week deloads you are basically just giving the joints and CNS a rest from all the heavy training. You will not need to pyramid sets during a deload. Just reduce the weight and keep reps up around 12-15. Sets should be cut to around half. In fact, you may find that decreasing your workout days to only twice a week using totally different exercises works well. For example, day 1: chest, shoulders lats, traps. day 2: arms, legs. One exercise per body part will suffice but two or even three can be used! You could do only 1 set of 3 exercises or 3 sets of one exercise. I HOPE THIS HELPS!


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Default 03-26-2011, 05:20 PM

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Ronnie says he'll try to get with you Thursday. If he forgets, I'll send him a reminder

His acknowledgment is attached
Thanks RickB for the effort! Cheers Mate...
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Default 03-26-2011, 05:40 PM

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Originally Posted by Ronnie Rowland View Post
During 2 week deloads you are basically just giving the joints and CNS a rest from all the heavy training. You will not need to pyramid sets during a deload. Just reduce the weight and keep reps up around 12-15. Sets should be cut to around half. In fact, you may find that decreasing your workout days to only twice a week using totally different exercises works well. For example, day 1: chest, shoulders lats, traps. day 2: arms, legs. One exercise per body part will suffice but two or even three can be used! You could do only 1 set of 3 exercises or 3 sets of one exercise. I HOPE THIS HELPS!
This definitly makes the deload much clearer. in the STS that i printed out roughly around hundred pages the deload explanation was abit different it did mention not to change the weight load and only change the number of sets. think this is what makes the STS, the versatility. Thanks!
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