The Muscle Couple is so excited over our new training program we just had to post it right away.

NOTE <We will be inserting videos of the Rest Pause Exercises being performed within the next 2 weeks in our Current Workout Section>

We have utilized Rest Pause in the past but always felt we would over train at times.  The problem was that we were doing too many sets.

We’ve honed this with some help from our friends and feel we’ve maximized the usage of the Rest Pause Principle while minimizing our volume and time in the gym to prevent over training.

Make no mistake about it.  This work out will wack your muscle fibers and make you sore as hell.  But after 3 weeks on it, you’ll notice VISIBLE RESULTS.

We only do one Rest Pause Set and it’s the 2nd set, done in this fashion:

70% of Max 3 Drops

• DROP 1-7-10 Reps—10 Deep Breaths-
• DROP 2-As Many Reps as you can get—10 Deep Breaths
• DROP 3-As Many Reps til Positive Failure
• STRETCH THE MUSCLE in a Contracted Position for 30 Seconds or More(Immediately after-(More on this in another blog)

REST PAUSE DAY 1—CHEST-BICEPS-UPPER and LOWER RECTUS

• Incline Hammer Presses  (x 2 Sets)

• Seated Flat Machine Chest Press (x 2 Sets) 2nd Set is Same

• Machine- Pec Dec (x 2 Sets) 2nd Set is Same

• Machine- Arm Curl (x 2 Sets) Same 2nd Set principle all the way thru

• DB Hammer Concentration Curls (x 2 Sets)

• Hanging Leg Raise (x 2 Sets)

• Decline- Oblique Crunch (x 2 Sets)

REST PAUSE DAY 3—-BACK (Width and Thickness)-TRICEPS-HAMSTRINGS-LOWER BACK

• Machine- Chin up assistance  (x 2 Sets)

• Cable- Pull Downs Underhand (x 2 Sets)

• Hammer Machine Pull/Rows (x 2 Sets)

• Machine Pullover (x 2 Sets)

• Seated Triceps Extension Machine (x 3 Sets)*

• 1 Arm Cable Reverse Tricep Pushdown (x 3 Sets)*

• Machine- Lying Leg Curls (x 2 Sets)

• Back Extension (Hyperextensions) (x 3 Sets)*

REST PAUSE DAY 5—DELTS-QUADS-TRAPS-OBLIQUES

• Machine- Shoulder Press  (x 2 Sets

• Dumbbell- Lateral raise (x 2 Sets)

• Front Plate Raise (x2 Sets)

• Shrug Machine (x 2 Sets)

• Machine- Leg Press (x 2 Sets)

• Hanging Twisting Knee Ups (x 3 Sets)*

*(Employ the rest pause principle on the 3rd set for smaller body parts)

Even if training with a partner, you should be out of the gym in less than 40 minutes.

Please post any questions you have on the Blog in the comments section.

Take our word for it.  This workout KICKS ASS!

Just remember the first couple of weeks will be tough due to DOMS(Delayed Onset Muscle Soreness)and the intensity and focus required to power through.  You will also need to increase your Carbohydrate consumption due to the increased energy requirements from this type of training.

Good luck!

MIHWCS

*Additional Note* Jay has significantly increased his upper chest density in only 3.5 weeks on this program.  No other resistance training program we’ve used has worked this well and this fast.