Slingshot Past Your Training Plateau

By Scott Abel

"Slingshot" Past Your Training Plateau

This is a high-volume bodybuilding bodypart training and workout program for the advancedtrainee. 

This is one of the few training programs out there that works in what Scott Abel calls the "cumulative" realm of training time. That is, this program is designed to specifically "overshoot" the amount of volume per bodypart you do during the course of this program. Then, when this program is done, you take one to two weeks off, and begin another training program... and that's when you find yourself suddenly "slingshotting" past your plateaus. 

If that sounds almost disappointing ("you mean I don't slingshot until the next training program!?") you need to stop buying into industry promises. For the advanced trainee, that is the kind of programming, the kind of consistency, and the kind of longer term thinking that is necessary to break through your training plateaus and take a good physique to great. 

Note that this is NOT a strength training program. It is a bodybuilding program. It is for the bodybuilder athlete looking to build an aesthetic, balanced, well-muscled physique. That means it's not about the numbers on the bar or anything like that. 

If you've been consistently training for several years and find your gains come extremely slowly -- or not at all -- this is an excellent program to add to your arsenal. This program shows you how to think "outside the box" when it comes to program design, how to think longer term and to see how one training program can lead into the next, and how to balance all the considerations of an advanced athlete -- namely, how to stimulate adequate muscular adaptation with adequate recovery and without overtraining, which becomes increasingly difficult as you advance. 

Get the Slingshot Training Program now, and slingshot past your training plateau!

• Language: English
• Publisher: Scott Abel
• Release date: Oct 27, 2015
• ISBN: 9781519934598

Book preview

About the Author

Scott Abel has been a physique transformation coach for over three decades. He specializes in weight loss, saying lean year round, metabolism, and long-term, sustainable solutions for permanent amazing physique transformation.

He has helped hundreds of clients win elite bodybuilding and figure titles, as well as simply achieve better physiques, balance fitness with busy careers and real life, and much more. To learn more about his coaching, visit scottabelfitness.com

Your Free Gift(s)!

Thank you for getting this book. As a free gift, you can download the Abel Starter Set, including The Mindset of Achievement and Intro to Metabolic Enhancement Training (MET) (yes, the entire books) completely free.

The Mindset of Achievementis about reaching goals and sustaining them and building on them. If you’ve ever achieved something (e.g. weight loss) only to find you couldn’t sustain the success, this book is for you. It has chapters on habits & routines, motivation, getting out of ruts, fear of failure, mastery and much more.

Intro to Metabolic Enhancement Training (MET) explains the methodology behind this unique metabolic training program, and includes two full 4-day programs for fat loss, hypertrophy, and metabolic enhancement.

Just go to scottabelfitness.com to get your copies from the homepage.

Table of Contents

About the Author

Your Free Gift

Introduction

The Range of Success for Reps

Rest Times

Training Pace & Workout Time

Undertraining and Overtraining

Optional Program Progression and Taper

Frequently Asked Questions

Warm Ups

A Note on Warm Ups

G.P.P. (General Preparation Phase)

Physical Rehearsal / Integrated Warm Up

The Slingshot Program

Rules of Application

Sample Workouts

Day 1: Chest

Day 2: Back

Day 3: Arms

Day 4: Legs

Day 5: Shoulders/Delts

Your Free Gift

Introduction to

The Slingshot Program

Overview of the Program

The instructions for implementing this program are quite simple, actually. To boil it down very, very quickly:

The program is a 5-day body part split, 5 days on, then 2 off, in this order: Chest, Back, Arms, Legs, Shoulders, day off, day off, repeat.

Each training day you will do 10 exercises for that day’s body part, for 3 sets per exercise.

You will vary the rep ranges for the exercises, going as low as 6, and as high as 20 (and as high as 30 for leg day).

For example, on chest day you will do 10 exercises that work your chest (bench press, flyes, etc.). One exercise might be 3 sets of 6 reps, another might be 3 sets of 10-12 reps, another might be 3 sets of 15-20 reps. You must always hit both extremes of the rep ranges at some point on that day.

Arm day supersets triceps and biceps, so instead of 10 individual exercises, you have 5 supersets of 2 exercises each.

You can actually pick the rep ranges and exercises you want, but I provide sample workouts (with rep ranges and everything) that you can follow if you wish. I actually suggest at least starting with the sample ones, even if you’re confident about constructing your own.

There are rules for tapering into and out of the program if you think you need them.

You take a week or two completely off training before beginning the next program, which ideally more traditional body part oriented training of some sort.

That’s the nitty gritty of it. There’s more advice and few more minor rules, but the above sums it up. You can read more about the rules in the Rules of Application section now if you want.

What I want to do in this introduction, though, is explain the overview of the program, and the logic and a bit of the methodology behind it, in order to give some insight into why it’s constructed the way it is, and what you should be aiming to get out of it, and how you should approach your training.

Any real expert in fitness understands that program design is as much an art as a science. This is one such program, where the art of program design and the craftsmanship of program design shine through in something that ends up looking deceptively simple.

You won’t find much common ground between this training program and others—at least not as much as you might think.

What I mean by that is most experts or expert trainers will employ an overshoot/overextend approach for a training session – or use other tactics like strip sets and extended sets to overextend a trainee, in order to create a greater adaptation effect in the immediate realm of time. This can certainly work and has worked. I’ve done it myself. However, very few if any experts ever really look at