Homemade Gym Stuff: 21s, Light Weights & The Matrix

Matrix Training - essentially works by increasing training density i.e. more work done in less time.

It does this in three ways ;
  1. short rests between sets
  2. Supersets
  3. Exercise rotation.


See Youtube for the next 11 Matrix Rep Variations...

For example, using around 40% of your 1RM weights, the chest workout looks like this;

Sequence A

1. Matrix Bench Press  

• 5 full reps
• 5 reps half up
• 5 reps half down
• 5 full reps

(The above is classed as the "Conventional Matrix")

  20 Sec Rest

2. Conventional Dumbbell Flys - 12 full reps

  20 sec rest

3. Matrix Incline Press

• 5 full reps
• 5 reps half up
• 5 reps half down
• 5 full reps

 Rest 3 min

Sequence B
1. Matrix Dumbbell Flys

• 5 full reps
• 5 reps half up
• 5 reps half down
• 5 full reps

  20 Sec Rest

2. Conventional Incline Press - 12 full reps

  20 sec rest

3. Matrix Bench Press

• 5 full reps
• 5 reps half up
• 5 reps half down
• 5 full reps

 Rest 3 min

Sequence C

1. Matrix Incline

• 5 full reps
• 5 reps half up
• 5 reps half down
• 5 full reps

  20 Sec Rest

2. Conventional Bench Press -  12 full reps

  20 sec rest

 3. Matrix Dumbbell Flys

• 5 full reps  
• 5 reps half up  
• 5 reps half down  
• 5 full reps  

Finish! Want more?...

Legs and shoulders:

Sequence A
Squat Conventional Matrix
30 sec pause
Squat 12 full reps
30 sec pause
Leg press Conventional Matrix
30 sec pause
Leg press 15 full reps
3 min pause

Sequence B
Leg press Conventional Matrix
30 sec pause
Leg press 12 full reps
30 sec pause
Squat Conventional Matrix
30 sec pause
Squat 15 full reps

Shoulders

Sequence A
Roll Press Conventional Matrix
30 sec pause
DB Laterals 12 full reps
30 sec pause
Seated Press Conventional Matrix
3min pause

Sequence B
Roll Press 15 full reps
30 sec pause
DB Laterals Conventional Matrix
50 sec pause
Seated Press Conventional Matrix
3min pause

Sequence C
Roll Press 15 full reps
30 sec pause
DB Laterals 12 full reps
60 sec pause
Roll Press Conventional Matrix
3min pause

Finish! Want more?...

Introducing the Ascending Matrix
  4 full reps
  5 reps half down
  6 reps half up
  7 full reps


Triceps, Biceps & Abs

Triceps

Sequence A
Lying Press Conventional Matrix
30 sec pause
Standing press 12 full reps
40 sec pause
Pushdowns Ascending Matrix
3min pause

Sequence B
Standing Press Conventional Matrix
30 sec pause
Pushdowns 12 full reps
40 sec pause
Lying press Ascending Matrix
3min pause

Sequence C
Pushdowns Conventional Matrix
30 sec pause
Lying press 12 full reps
40 sec pause
Standing Press Ascending Matrix

Biceps

Ladder style Cumulative Matrix Alternates
  1 full rep
  1 rep half up
  1 rep half down
  2 full reps
  2 reps half up
  2 reps half down
  3 full reps
  3 reps half up
  3 reps half down
  4 full reps
  4 reps half up
  4 reps half down
  5 full reps

Ready for the workout?

Sequence A
Barbell Curls Conventional Matrix
30 sec pause
Incline DB Curls 12 full reps
60 sec pause
Preacher Curls Matrix Alternates
3min pause

Sequence B
Incline DB Curls Conventional Matrix
30 sec pause
Preacher Curls 12 full reps
60 sec pause
Barbell Curls Matrix Alternates
3min pause

Sequence C
Preacher Curls Conventional Matrix
30 sec pause
Barbell Curls 12 full reps
60 sec pause
Incline DB Curls Matrix Alternates

Abdominals

Sequence A
Sit-ups 12-15 full reps
30 sec pause
Leg Raises Conventional Matrix
50 sec pause
Crunches 12-15 full reps
3min pause

Sequence B
Leg Raises 12-15 full reps
30 sec pause
Sit-ups Conventional Matrix
50 sec pause
Crunches 12-15 full reps
3min pause

Sequence C
Sit-ups 12-15 full reps
30 sec pause
Crunches Conventional Matrix
50 sec pause
Leg Raises 12-15 full reps

After increasing the weight you may find you can't complete the sets given. So what do you do?

You can do one of three things
  1. Decrease the weight.
  2. Do short rest/pause until you complete the set.
  3. Increase the rest time between sets. Dr. Laura strongly advises against this; the shortened rest times are integral to the success of MT.

Now I aint sayin' this is the "one", the only system - but if you fancy a change; why not give it a go...

Visit Dr. Ron Laura's site for more info and Matrix principles - Homemade Gym Stuff

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