Time Division Training

Adam Sinicki

As you know, here at the Biomatrix we take an unusual approach to training in that we aren't just training to become stronger or faster, but to be the best possible in every area (without the various abilities being detrimental to each other and including intelligence). This has been dubbed 'Omni Training' and for this reason we are interested in a variety of disciplines from bodybuilding, parkour and martial arts to psychology, transhumanism and athletics (this is the focus of The Biomatrix).
To help myself reach this target, the most important tool was a training method I devised: 'Time Division Training', which trains multiple abilities at once. This unique training strategy is the one I've found to be the most effective method of increasing strength, speed and cardiovascular fitness. At the same time it's given me a ripped but pumped body and great agility/mastery over my bodyweight. Other articles on this site will explain the best programmes for getting larger, or improving a certain muscle group; but for overall physical ability I haven't yet found anything better (and you burn so badly after each session you won't ever question its effectiveness). It's the ultimate training regime for Omni Trainers but at the same time it's also an incredibly effective workout for anyone who wants to get into shape (even bodybuilders) and most of the cool physical things I've learned to do are a direct result of this method. I'm going to explain it briefly here now but for a more complete description make sure to check out Project Superman. If you only take one thing from the book you'd do well with this one.
The main reason it's called 'Time Division' is that it involves splitting your time spent exercising each muscle group between two different types of exercise. For each different movement you do six sets in total, for three of them you work with a low weight for a high amount of weights (like very light plyometrics with almost cardiovascular-level reps) and then for the other three you use a high weight and low number of repetitions.
For example, if you were doing press-ups (which are also the cornerstone of this type of training), then you would do both slow-controlled press ups - say 30, and fast 'light' press ups where you don't even straighten your arms (say 100). At the slowest end of the spectrum are the Power Position - isometric holds or static contraction. If you really want to challenge yourself try going from 50 'light' press ups, to 30 slow ones, to 2 minutes holding a low press up position (Time Division works particularly well with bodyweight exercises). Your pecs won't thank you the next day but it'll be the best workout you've had in ages. If you feel intense pain you know it's working. Alternatively you can do it the other way around and start with the slow exercises and then do a 'flush set' at the end - about 100 quick reps on a light weight to really tax your muscles to the max.
Personally when I train my pecs at home I might do three sets of 225 'light' press ups, three sets of 30 'slow' press ups, three sets of 15 standing pec flies with two 25kg dumbbells, then three sets of 'time division' press ups (where I mix up slow and light press ups in unique ways within one set). You can mix up the order of the speeds and apply this technique to any muscle group but by attacking both fast twitch and slow twitch muscle fibres you'll be improving explosive power as well as endurance and doing a workout twice as effective as two sets of standard paced exercises. Basically to train for a larger of variety of tasks you must force yourself to perform a greater variety of tasks. Here variety is the key to getting results.
Furthermore you will burn fat at the same time as building muscle and for this reason you can eat a normal diet rather than 'bulking' and 'cutting'. Just to avoid confusion, the articles below under the 'Bodybuilding' heading sometimes offer different advice. These are aimed at building muscle alone and use bodybuilding techniques. Time Division is something different that I have developed myself to provide the best overall speed, strength, balance and stamina all at once. For more on Time Division Training check out Project Superman.