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Home Articles Reviews Videos App Store Book Shop Forum My Training Regime (2006) By Adam Sinicki Below are my secrets to success. My favorite workouts, my split, my diet and my techniques. If you like my physique follow this plan and you should be able to get it. If you don't then piss off and stop reading articles about my training weirdo. Exercises These are the staples of my workout: Press ups Clapping press ups Incline press ups Time division press ups Dips Bench press Pec flies Biceps curls Kneeling bicep curls Isolation curls Preacher curls Pull ups Chin ups Frog kicks Bent over rows Upward rows Shoulder presses Calf raises Squats Lunges Leg Press Shrugs Sit ups Tricep kick-backs Oblique twists Leg raises Incline sit ups Leg Extensions Hamstring Curls Lat Pulls Down Obviously I use other exercises to keep things interesting, but in my opinion if you created your sessions entirely out of combinations of these, most of which can be done at home, and you�ll be just fine. My 3-day split Instead of a regular split I cycle between these 3 days of exercises: Day 1: Pecs, Arms, Abs Day 2: Back, Legs, Abs Day 3: Arms, Pecs, Back Then I have a day off and go back to day one. This is how I�m currently training anyway. I do between 6 and 9 exercises per workout. To be honest it�s not the most healthy method of training and I wouldn�t recommend it, but it's what I like. As for the abs twice in a row; Bruce Lee worked his abs every single day (and look how long he lived!). I also do CV � 20 minutes 3 times a week. I'd like it to be more but I don�t have that much patience for it to be honest. A bodybuilder would also probably point out that I work the rest of my body a lot more than my legs. However, this is because I want to keep my legs for running � not bulk them out massively. Time Division Time Division is the name I�ve given to the type of training I am currently doing. In time division I aim to balance my workout between high reps of low weights and low reps of high weights. This way I hope to hit the fast twitch and slow twitch muscle fibres in a single workout. It should also allow me to train for definition and size at the same time - hopefully burning fat while building muscle. An example of time division on the bench press might be to do 30 reps of 30kg followed immediately by 8 reps of 60kg. The burn you'll feel in your muscles will tell you it's working. Time division works particularly well with press ups and I�ve devised 3 types of �Time Division Press Ups�. Type 1 involves you going down into low press up position and holding yourself there for 30 seconds. You then raise yourself and immediately lower yourself for 29 seconds. Then 28, 27 - until you are on 1. Type 2 involves alternately holding a low position for 10, then doing 10 quick reps. Then holding for 10, then 10 quick ones. Do ten reps. Type 3 is the most simple. Simply do 30 very slow press ups followed immediately by 50 fast ones and then 30 of either clapping press ups or just slight 'bobbing' up and down. My Diet The other benefit of Time Division is how you eat. As you�re bulking and cutting at the same time, it means you don�t need to keep changing your diet. An ordinary bodybuilder will go through phases of low rep exercises coupled with a high calorie intake followed by phases of starving themselves and doing more CV. This rapid fluctuation of weight may be beneficial for building muscle but it is not healthy and can lead to heart problems. Using Time Division means you simply eat moderately while doing high and low rep exercises. I have never actually used a supplement and I�ve found I�m able to put on a respectable amount of mass. Results will come more slowly than if you were bulking and cutting, but you will be ultimately healthier as well as looking your best 24/7. There are three very important ingredients in my diet. They are: Tuna, Apple Juice and Bananas. I was consuming massive amounts of all three and not even realising how beneficial they were. This is one reason I believe I had a decent physique before I started training. Apple Juice helps greatly with recovery. Drink a pint or three of it after your workout and you'll be raring to go the next day. Banana's are the best fruit for energy. If you eat a banana 4 hours before your workout this is the optimum timing for the release of the energy. Tuna is good for everything. It's protein to start with so it's great for building lean muscle. Secondly it's an oily fish, so it's good for your joints - an important consideration for the bodybuilder. It also helps you live longer and boosts intelligence. Power Positions Power positions are a type of isometric hold I developed as a test of endurance, balance and strength. I have graded them for difficulty. Below is a photograph of medium difficulty power positions. Holding these for as long as you can will quickly develop your balance, the smaller supportive muscles as well as your core stability. When you can do them all e-mail me and I�ll send you the next batch! They were inspired by Yoga, Tai Chi, Capoeira and gymnastics.  The-Biomatrix.Net Copyright 2013 NQR Productions TM and Adam Sinicki

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