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Matrix Training for Gaining MassIf you have never heard of or tried matrix training, I will show you how it can explode your gains like never before. Muscle size is a response of training adaptions. One of the best ways to increase your muscle mass is to lift weights. Further to this you need to lift heavy weights. You have probably heard lift BIG and eat BIG and you will grow. Nothing wrong with that at all, but I am going to show you something different, how you can use light weight with Matrix training, you will still train with intensity. Muscle grows as an adaption response to the demands placed upon it. Lifting heavy forces the muscle fibres to contract. You want to get as many fibres contracting as possible. Let's take the barbell bicep curl for an example. You complete a rep by lifting and lowering the weight. Even though the weight stays the same throughout the movement the contraction is not equal throughout the movement. At the bottom is the weakest point of the exercise, so the muscles are working harder. As you lift the bar up, the higher it gets the easier it gets, especially after getting past the sticking point, so with the same weight, the same muscles are doing less work. This is where matrix training comes in, it uses a combination of full reps, partial reps, isometric holds all at various angles of the movememt. This ensures maximum contraction from each muscle at all angles, resulting in bigger mass gains. Further to that, the rest periods between sequences is minimal, from 20-40 seconds. Each exercise may have several sequences. The half reps, should go just past the halfway mark. The idea is to use lighter weight. The short rest periods ensure you get maximum growth hormone release for bigger muscle gains. You must also complete all half reps fully, before returning to the start position and changing direction. You will find even with light weight you will struggle to complete a sequence. The only downside is that you will be the only person in the gym struggling with almost no loading. A full routine for biceps may have many variations, but should include, 3 different bicep exercises, + 6 different matrix. This would complete 1 sequence. You then have 3 minutes rest and then start sequence 2. Matrix Training routine - biceps Sequence 1 20 seconds rest Standing Barbell Curls 25 seconds rest Standing Barbell Curls 30 seconds rest Incline Seated Dumbell Curls 30 seconds rest Incline Seated Dumbell Curls 35 seconds rest Hammer Curls 3 minutes rest Sequence 2 20 seconds rest Hammer Curls 25 seconds rest Hammer Curls 30 seconds rest Preacher Curls 35 seconds rest Preacher Curls 40 seconds rest Reverse Curls 50 seconds rest Reverse Curls FINISH! Replace your regular routine with Matrix training for 4-6 weeks, monitor your results and you will be more than pleased. Remember to eat BIG and eat CLEAN. Return from Matrix training to chest exercises
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