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Matrix Training Experiment

Whoa!

So very overcomplicated.

Is money being charged for this program?

[quote]ElbowStrike wrote:
Whoa!

So very overcomplicated.

Is money being charged for this program?[/quote]

You get used to it. See my post on this above.
There are three books about this programe: Matrix Principle, Matrix for Muscle Gain and Ultimate Matrix.
I Have the first book, which i bought years ago, and have access to the third.So no it’s not costing me money.

I’ve worked out a wholebody routine for me to use. I have always preferred wholebody routines, so i’ll see how it works

Workout 1

Leg Press
Bench Press
Lying rows
Rollpress
Curl
Skull crushers
SLDL
Calf Raise

Workout 2
Squat
Decline Press
Pulldowns
Rollpress
Curl
Reverse Grip Bench Press
Sldl
Calf Raise

Each exercise using the three sets outlined below. Three times a week alternating workouts.

  1. Conventional Matrix
    5 full reps
    5 reps half up
    5 reps half down
    5 full reps

15 sec

  1. Descending Iso Matrix
    7 full reps
    6 reps half up
    5 reps half down
    4 full reps

15 sec

  1. Ascending Matrix
    4 full reps
    5 reps half down
    6 reps half up
    7 full reps

Prof Laura has released a new video explaining his system.

Yesterday
Breakfast: Three eggs

Lunch: Beef and turkey mix

Dinner: Sausages and salad

Snacks: Nuts and olive oil

I have noticed a clicking noise in my left knee everytime i walk up the stairs or do squats. It is not very painful. I have a workmate who really knows his stuff; He was taught how to lift by a Pro-bodybuilder. He said he has noticed that my quads have really grown in the last month or so and that this has not been matched by my hamstrings. I have not worked my hams in any serious way since Christmas and since I’ve done heaps of squats and legpresses, his explanation makes sense to me. Time to work the hams.
So a change again :frowning:

Leg Extension
Leg curl
Bench Press
Lying rows
Rollpress
Curl
Skull crushers
SLDL
Calf Raise

Set Sequence

  1. Conventional Matrix
    5 full reps
    5 reps half up
    5 reps half down
    5 full reps

15 sec

  1. Descending Iso Matrix
    7 full reps
    6 reps half up
    5 reps half down
    4 full reps

15 sec

  1. Ascending Matrix
    4 full reps
    5 reps half down
    6 reps half up
    7 full reps
    I just did this this morning.Very intense. At some points felt like a hooker that didn’t get paid.

Did the whole body again today.The shortened rest periods are very challenging. My knees are improving.

Check out the Matrix Training forum:
drronlaura.hqforums.com/here-vf1.html

I was talking to my brother about MT. He expressed great interest, so i showed him my blog. He said it looked interesting but its way too complicated for very inexperienced guy like him.After some thought, i worked up a program for him.Its’ pared down to the basics for an lifter with only a little experience and basic equipment

Routine

Squats
Bench Press
Bent over Rows

Each exercise done like this
5 full reps
5 reps half up
5 reps half down
5 full reps

rest 30 sec

5 full reps
5 reps half up
5 reps half down
5 full reps

rest 30 sec

5 full reps
5 reps half up
5 reps half down
5 full reps

Do this 3 times a week for two weeks.
Then change the work out to this:
Descending Iso Matrix
7 full reps
6 reps half up
5 reps half down
4 full reps

Do this for 2 weeks then:
Ascending Matrix
4 full reps
5 reps half down
6 reps half up
7 full reps

Once he has done the six weeks he should start doing the 3 sets with one different principle for each set. Then start adding exercises for shoulders etc.

Try your own Experiment.
Want to try MT, but not sure it will work for you.
Use this program on your arms once a week for 6 weeks.When you are done let me know how it went.
For your other bodyparts continue training as you are now.

Choose three exercises for the Biceps and Triceps
Then do each exercise like this
1.
5 full reps
5 reps half up
5 reps half down
5 full reps

30 sec rest
2.
7 full reps
6 reps half up
5 reps half down
4 full reps
60 sec rest

  1. 4 full reps
    5 reps half down
    6 reps half up
    7 full reps

Try to use 40 % of your 1rm. Don’t be surprised if even this is too heavy. If you can’t complete the set then rest/pause for 2 or three breathes. When you can complete the three sets without rest/pause increase the weight.

Go here if you are not sure how to complete the half reps
http://www.youtube.com/user/BSDynamics

If your not sure about anything, just ask and i’ll try to help.

Check out the Matrix Training forum:
drronlaura.hqforums.com/here-vf1.htm

For the last two months or so my diet has been lacking. As you may know I usually stick to the Anabolic Diet;it works well. However whenever I get ill or have some other pressing problem I go off it and I start bloating up.This morning i hopped on the scales in the gym and found to my great surprise that I’ve lost 3kg in the last month or so. Plus, i look bigger and feel stronger. Now I know from the books and other posts that MT does promote fat loss, but i was not expecting this!

Check out the Matrix Training forum:

drronlaura.hqforums.com/matrix-training-vf1.html

Matrix is bad for my Ego

Today, while doing Incline Benches, I found i was restpausing to much so i had to reduce the weight to 5kg.5kg!.With the bar and collars added in it come to a total of 30kg. :shock: This is hard, very hard on ones ego.

Luckily I am still making gains and my body seems to be sliming down(I really dont know why;my diet has been illdisciplened).Being older and i hope wiser I just don’t care what other people think. I don’t know them anyway. Those that do know me are well aware of Matrix Training and are a lot more sympathetic. In the end I am after results that will last and I’m willing to suck it up and keep at it.Besides Rollpress should be classifed as an addictive substance :smiley:

Incline Bench 10kg Rp
Lying Row 10kg
Rollpress 2kg Rp
Skullcrushers 5 kg Rp

Each exercise done like this36 Core Matrix Techniques

  1. Conventional Matrix
    5 full reps
    5 reps half up
    5 reps half down
    5 full reps

30 seconds rest

  1. Descending Iso Matrix
    7 full reps
    6 reps half up
    5 reps half down
    4 full reps

30 seconds rest

  1. Ascending Matrix
    4 full reps
    5 reps half down
    6 reps half up
    7 full reps

30 seconds rest

  1. Matrix Alternates
    5 full reps
    1 rep half down
    1 rep half up
    1 full rep
    1 rep half down
    1 rep half down
    2 full reps
    1 rep half up
    1 rep half down
    3 full reps
    1 rep half up
    1 rep half down
    4 full reps
    1 rep half up
    1 rep half down
    5 full reps

I have now stopped using the book as a strict guide to my workouts. I have cut the volume and upped the frequency. My workouts now take 35-40 mins.Still seeing gains especially in my arms and shoulders.

Fucking Disaster!
My gym was hit bad in the floods on Wednesday. The high water level got as high as my chest.There is shit lying around everywhere. There will a working bee on the weekend for members to help with the cleanup.I’m working then, but i’ll try to get there to help out.I’m really worried they will have to shut. And i just paid my membership for the next year.

Thanks to the gym members who helped with the clean up.It’s up and running again.

I was working out today and felt a little ho hum about starting the conventional matrix and felt i wasn’t get as much from it as i used to.I was planning to change in about three weeks; I wanted to give 4 sets a exercise in a two way split a real go before I changed anything but I think I’m getting signal to move up one. Hence the wednesday workout will look like this:

  1. Descending Iso Matrix
    7 full reps
    6 reps half up
    5 reps half down
    4 full reps

  2. Ascending Matrix
    4 full reps
    5 reps half down
    6 reps half up
    7 full reps

  3. Matrix Alternates
    5 full reps
    1 rep half down
    1 rep half up
    1 full rep
    1 rep half down
    1 rep half down
    2 full reps
    1 rep half up
    1 rep half down
    3 full reps
    1 rep half up
    1 rep half down
    4 full reps
    1 rep half up
    1 rep half down
    5 full reps

  4. Cumulative Matrix Alternates
    1 full rep
    1 rep half up
    1 rep half down
    2 full reps
    2 reps half up
    2 reps half down
    3 full reps
    3 reps half up
    3 reps half down
    4 full reps
    4 reps half up
    4 reps half down
    5 full reps

Looking forward to it

Looks like my gym will be closed for 4-6weeks. I’ll take this oportunity, if i may call it that, to restart the matrix.

Started at my new gym today. It is so well equiped i got lost just walking around! There are at least six different machines for working the back.Basically did a wholebody routine with one set per exercise. on friday ill do chest delts and abs.

Decided to go at it again today.
2 way split routine
1/
Chest
Back
shoulders
triceps

2/
Legs
Hams/lowerback
calf
Biceps

Using these sets

  1. Descending Iso Matrix
    7 full reps
    6 reps half up
    5 reps half down
    4 full reps

  2. Ascending Matrix
    4 full reps
    5 reps half down
    6 reps half up
    7 full reps

  3. Matrix Alternates
    5 full reps
    1 rep half down
    1 rep half up
    1 full rep
    1 rep half down
    1 rep half down
    2 full reps
    1 rep half up
    1 rep half down
    3 full reps
    1 rep half up
    1 rep half down
    4 full reps
    1 rep half up
    1 rep half down
    5 full reps

  4. Cumulative Matrix Alternates
    1 full rep
    1 rep half up
    1 rep half down
    2 full reps
    2 reps half up
    2 reps half down
    3 full reps
    3 reps half up
    3 reps half down
    4 full reps
    4 reps half up
    4 reps half down
    5 full reps

30 seconds rest between sets

Exercises i did today
Decline Hammer Press 10kg
Lat Row 15kg
Rollpress 10 kg
Standing tricep press 5kg

I’ve decided to do a split routine with higher volume for several reasons

1/ I think a get better results from it.
2/ I enjoy it more.
3/ Add a different approach to Matrix on this forum.

Goals
During my gym closure i had time to think about my goals. Should I focus on fat loss ot muscle gain? I ended up having quite a debate with myself. in the end i’ve settled for muscle gain as I’ve gone from 120+kg to about 95kg in three years and I’d like to really pack some muscle on

Gym
Like i said before i’ve been forced to join a new gym. It is the best equipped i have ever trained at. It is also the worst atmosphere i have seen. The music is too loud. There are tv’s with the news all over the weights area. And some of the members think that working out is standing around and swearing all day long.That is when they are not throwing the dumbbells on the floor. Some how i manager to block it out. Matrix really focuses your mind

Training split
At most i can go to the gym three times a week Mon-Wed-Fri for about an hour. That is get there, work out, stretch( I do dc stretches as it helps stop me antagonising my trigger points) and get home.
I could be the usual three way split
Mon
Chest,delts,triceps

Wed
Back, Biceps

Fri
Leg,abs

However, for many good reasons, i have returned to a strict Ad diet. Hence i cant do the same body parts on the same day as they would be done in different anabolic enviroments: Post-carb, depleted and pre-carb up(Hope I’m making sense)
The way around this is to rotate the bodyparts.
In the Ulimate matrix Dr Ron does it this way

1.Legs
back
abs
calves

  1. Shoulders
    Biceps
    Triceps

  2. Chest
    Forearms
    Abs

  3. Legs
    Back
    Abs

  4. Chest
    Biceps
    Triceps

  5. Legs
    Shoulders
    Calves

7.Chest
Back

Now this is laid out as a 6-7 days a week programe which i cant do. However I think it would be very suitable for me on three days a week. I get the bodypart rotation and if you look closely and do some calculation you will see that over a month Chest,Back and legs get hit 5 times, shoulders 4 times and arms only three.