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Home Articles Reviews Videos App Store Book Shop Forum The Biomatrix Training Principles By Adam Sinicki You've heard of the Weider Training principles, and if you're a good boy then you'll have read about them on this here website. These were the training principles that Joe Weider, the Santa Clause of the bodybuilding world, noted down by watching professional competitors and seeing which strategies they used. By putting Joe's training techniques to work (as millions of bodybuilders do) it's possible to get more from your workouts and to get the kind of burn that means you're progressing. Things like supersets, pyramid sets and instinctive training were all things that Joe brought to the table (bodybuilders were doing them before then, but he gave them names and taught them to the rest of the world) and if you want to make your muscles hurt, just try using some of his strategies. Well, times have moved on and no one has really added to those principles in a way that's stuck. Here at the Biomatrix we're interested in the future of human performance, not the past. And so by using my noggin and my 15 years of bodybuilding experience, as well as some science, lots of research, the experience of my trusty gym partners and the survey of many others I present to you: The Biomatrix Training Principles. These are things you can use that don't currently 'exist'. Try putting any of these things in your routine and see how much you ache the next day... Increased Intensity Mini-Sets: Mini sets are sets within sets. So you kind of 'chunk' repetitions together by going very fast then more slowly. So a set of 12 shoulder presses wouldn't go 1, 2, 3, 4 etc. Instead it would go 123, 456, 789. It takes control and it works both the fast and slow twitch muscle fibres. I'm big on that you will learn. Bizarro: Bizarro exercises are simple - you stand on one leg. This works for anything like a curl, a shrug or a shoulder press. The great thing about bizarro curls or bizarro presses is that they require a lot of core stability and they involve more of the body. You know what this means? It means more growth hormone which results in more muscle building and fat burning. Nice. Swap Reps: We all know what supersetting is - doing one set of an exercise and then doing another set of something else in between while you recover so that you alternate. Well why not do this within a single set? So for instance you might be in position to do a bent over row, and then alternate each repetition: bent over row, isolated curl, bent over row, isolated curl. It's a great way to hit the muscle in two different ways. Time Division: Time Division was my original Biomatrix training principle and the one that got me incredibly ripped when I was 15 (you need to be ripped when you're 15 I believe). Here you simply make sure to hit your muscle groups with plyometric (very fast) movements, as well as very slow resistance movements. So you might do 100 press ups then immediately do 5 bench presses slowly to failure. It trains the fast and slow twitch muscle fibers and it builds muscle while cutting fat. It's a great way to get a Bruce Lee like physique and to get yourself hurting. Double Reps: Double reps are just doing two different exercises at once. So for instance you might do squats while doing shrugs or while doing curls, or you might curl in one hand while shoulder pressing in another. It requires coordination, it can speed up your workouts, and it makes you produce more growth hormone. At the same time it just keeps your body guessing. Which we want. Exercises Rocking: Rocking exercises is a type of bodyweight exercise. I didn't really invent them, but here rather than doing it very explicitly just simply feel the weight go more onto one hand. At the same time you don't necessarily have to swap every other rep, you can swap as a superset, or just mix it up randomly. For instance get into tricep dip position, now just lean subtly so that all your weight is on one arm as you do the repetition. Continue to failure then swap immediately to the other arm, then swap immediately back and forth and end by doing as many as you can with the weight evenly distributed. This is a way you can help yourself to do drop sets and all sorts in a very fine tuned and immediate way. Free Form Movement: Free form movement exercises are those that aren't form a book or form anything else, but that rather just feel good. For instance if you go to pick up a weight and find it hurts your shoulders - then great you're probably training them so start picking up that weight over and over using precisely that same technique. You might also use free form movement to just hold a weight and move wherever feels like it gets the most resistance on the muscle you want to train, then move around in this area. Working out can be pretty. Free Form Bodyweight Movement: This means doing essentially the same thing but with your bodyweight. So you might just gently move your legs around in whatever position hurts the most and whatever position you need to in order to carry on going for longer. Crazy Muscle Attacks: This one is one my loyal gym buddy and trusty general buddy Nathan Wallace came up with. He invented it in the context of the crazy pec blast, where you lie on a bench and hold two dumbbells with a training partner above you. Their job then is to throw and push the weights in any random direction - back so you have to do a pullover, outwards so you're flying or down so you're pressing. They might do one hand at a time, or get you doing a double rep. You are now their pawn... Two Man Bodyweight Exercises: These I developed with another training buddy, the ever-lovin' goof (you may have seen the videos). Here the other person provides the resistance by pulling against you or by using their bodyweight. Alternatively the other person becomes a climbing frame for you to practice handstands and pull ups. Statue Technique: The statue technique means simply forcing yourself against your own body or a static object. So for instance you might just push down onto a table with your arms so that your abs are getting a workout. Or you might just press your arms in together to workout your chest. You can do it anywhere and it's a great way to get incidental training (which we'll come to any moment now...). Power Positions: Power positions are also isometric holds, but these ones are bodyweight positions that are difficult to hold thanks to gravity. Things like handstands, handstands where you are halfway through a handstand press-up, one handed handstands, one legged dips (half way down) and more. Who said bodyweight exercises couldn't get tough enough? Cycle Sets: Within one cycle set you might do twenty different variations of the same exercise. For instance hold a pull up bar and do a chin up, then swap your hand so you have one outward facing one and one inward, then swap again and do a chin up, then drop down and squat then back up, then widen your grip and do another chin up, then rock to the right arm etc etc. Programmes/Strategies Incidental Training: Incidental training means training not in a gym, but just with what you've got where you've got it. It also means you don't necessarily have to be 'doing' a workout. For instance if you are waiting for a bus then doing ten sets of ten pull ups from the bus stop in 15 minutes is more than enough to do some good for your biceps and lats and to add to your physique. Alternatively do one legged calf raises from the curb, or use the statue technique. Just grab those little opportunities where you can to TRAIN MORE. Day Training: Day training means replacing your usual 1 hour, 5 times a week workout with several shorter workouts that hit hard and fast throughout the day. This then means you train in a way more similar to how we would exist in the wild, it also means that in theory you will be maintaining an anabolic state for much longer. Double Jeopardy: Double jeopardy means throwing conventional wisdom that you need to rest a day to recover out the window and instead hitting the same muscle group HARD two days in a row. This then will mean you need longer to recover, but by the end of it you should have no muscle fibres left standing. Ultimate growth will ensue. Nuke: This is like pre-exhaustion except I'd call it 'pre-pain'. The idea is to do whatever it takes to make your muscle group hurt before you start the repetitions. Free Form Training: Free form training means that when you're in the gym you forget all about the usual 'sets and reps' nonsense and use instinctive training to break outside any kind of structure. So if you want to do more of something do more. If you want to throw in a random flush set then do, if you want to do two sets of one thing, one of another then three of the first thing again then go for it. There are no rules, there's only how you feel and what you want to do. Combine this with free form movement and you'll end up with a workout that looks mental.  Copyright 2012 The Biomatrix.Net

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