Time Muscle Matrix 1.0
Time Muscle Matrix
The design of the plan is really focused on muscle gain with a specific emphasis on time management for busy people. One of the main components to building muscle size is volume (reps & sets). Intensity is also important, but if you workout too intensely you won’t be able to get enough volume. Anyways here’s the gist of it.
Here are the exercises – these exercises DO NOT CHANGE. This is a 10 week program specific to tracking progress and getting sufficient volume within a reasonable amount of time. One of the biggest challenges with working out and building size is getting enough volume in. The problem with getting lots of volume in is TIME. People don’t have a lot of time, so this plan will make it so that it’s hard to skip a beat.
You will do these exercises over a course of a 7-9 day cycle. Depending on your schedule, it may be hard to get all this done in a week, so you’ll have to stay on track and know what days you’re doing what. The whole concept of this program is that you do the exercises over a course of a week and not to a particular day or days.
You will do 6 working sets of the following exercises (9 exercises)
Bench press
Lat pull down
Dumb bell chest press
Seated row
Dumb bell shoulder press
Rear delt fly (you can do dumb bells but I prefer the pec deck aka chest fly machine)
Barbell Squat
Dumbbell Bicep curl
Tricep rope push down
The progression
|Week 1 & 2 starts at 15 reps
Week 3 & 4 drops down to 12 reps
Week 5 & 6 is 10 reps
Week 7 & 8 is 8 reps
Week 9 & 10 is 5 reps
In other words you’re doing two weeks of a particular repetition regiment. Each week you will increase the weight.
The workout Strategy
|The important fact of this program is that you NOT train to FAILURE. You’ll want to make sure you can complete the number of reps for whatever week you’re on. So sometimes, depending on your condition, you may have to lower the weight.
You want to train as close to failure without getting to it. When you’re done with each set it, you should feel like you can do 1 or 2 more repetitions. I refer to this as “minus 1” or “minus 2,” this is what you’ll want to do to be on the safe side.
Time management
You are to complete 6 sets of each exercise. You can organize it almost any way you want. If you need help with this, let me know. Post comments or send me an email.
I will give an example of what I’ve been doing that’s been working for MY schedule. Again the idea is that you learn to think for yourself and build your program that works for you.
Here is a 5 day a week schedule.
Day 1
Bench Press
Seated Row
Day 2
Squats
Day 3
OFF
Day 4
DB Shoulder press
Rear delt fly
Day 5
DB chest press
Lat pull down
Day 6
OFF
Day 7
Bicep curl
Triceps Push down
3 days a week is possible but the workout will take over an hour to complete. 6 sets is a lot, and will take time. Rest periods are 90-120sec long
3 day a week schedule
Day 1
Bench press
Lat pull down
Dumbbell Bicep curl
Day 2
Barbell Squat
Dumb bell shoulder press
Rear delt fly
Day 3
Dumb bell chest press
Seated row
Tricep rope push down
OFF days based on your schedule
Below I will give an example of my workout progression on one exercise. This comes straight from my workout journal. I will be using one exercise to show you what my progression was.
Week 1 & 2: 15 Rep Cycle
August 14th 2012
135×15
145×15
135x15x4
August 23rd 2012
135-155x15x6
Week 3 & 4: 12 Rep Cycle
August 29th 2012
155-165×12
September 6th 2012
175×12
175×9
160x12x4
Week 5 & 6: 10 Rep Cycle
September 15th 2012
185×10
195×10,9,8,
185×10,
195×7
September 24th 2012
205x10x4
195x10x2
Week 7 & 8: 8 Rep cycle
October 1st 2012
215x8x6
October 8th 2012
215x8x6
Week 9 & 10: 5 Rep cycle
October 15th 2012
225x10x4, 195×2
October 22nd 2012
235x8x6
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