The Muscle Couple has finally gotten all of our initial videos edited.   It’s amazing  how much our physiques have changed in only 4 weeks!

IN OUR HUMBLE OPINION, NOTHING is AS PRODUCTIVE as HIT TRAINING DONE RIGHT!

Here are the bicep and shoulder videos!

Please ask questions or comment about anything you see related to any of our HIT Training.  For those of you planning on performing HIT, listen closely to Markus as he coaches and offers tips and pointers.

Delt HIT Training Video

www.youtube.com/watch?v=sJwaJiPzzio

Bicep HIT Training Video

www.youtube.com/watch?v=kuxlt83QICY

Have a great weekend!

MIHWCS

Many people have been requesting some video’s of our current Rest Pause Training Program.

As requested, here are 4 recently made ones.

Assisted Dip Machine

www.youtube.com/watch?v=gY_kkAtKLao

Pull Down Machine

www.youtube.com/watch?v=rzXryw_PhQA

Standing Lateral Raise Machine

www.youtube.com/watch?v=00wAtcDyLBA

Seated Shrug Machine

www.youtube.com/watch?v=-SBgbINpEFM

Stand by for the first week update from Anh with pictures.

There appears to be a noticeable difference after only 7 days of cardio and dietary restriction.  She won’t begin weight training for another week.

MIHWCS

The Muscle Couple has finally gotten around to updating our Current Workout with Video of the Rest Pause sets.

We even have a couple of videos of the 7 Month Pregnant Anhski working hard.

Please check it out when you have a moment.

We believe this type of training will produce dramatic results for any population group.

It’s not a program for a beginner or novice weight trainer.

Anyone who has more than a year of weight training experience under their belt can derive great benefit from Rest Pause training.

We will probably use this form of training for the next year only changing the exercises about every 8-12 weeks.  It’s that good.

Feel free to ask questions on the blog about tailoring it for your lifestyle.

Enjoy!

MIHWCS

<NOTE-We’re re-posting this so that all of our Workout routines are available in the Archives.  This was our “First Current Workout”.>

Full Body Day 1

• Standing DB Delt Press(Touching Delt Caps)x3

www.youtube.com/watch?v=fxHNr9SKtrE

• Palms Facing Pulldownsx3

www.youtube.com/watch?v=GjCMc6i9Uz0

• Upper Pec Flyesx3

www.youtube.com/watch?v=SA_289bi3BM

• Rear Delt Cable Flyesx3

www.youtube.com/watch?v=GnxFoIOah1Q

• Standing Triceps 1 Arm Cable Extensionsx3

www.youtube.com/watch?v=gLeqNLsbObM

• Standing 2 Arm DB Curlsx3

www.youtube.com/watch?v=y6BmfpVuj00

• Lying Hamstring Curlsx3

• Hanging Leg Knee Upsx3

www.youtube.com/watch?v=2M64EnU6cAA

Full Body Day 3

• Hammer Incline Pressx3

www.youtube.com/watch?v=q7QneDyYm8w

• Hammer Row Undergrip Rowsx3

www.youtube.com/watch?v=cCnXeAkGayI

• Standing DB Lateral Raisesx3

www.youtube.com/watch?v=D34nd7qI2lo

• Bent Over DB Rear Lateralsx3

www.youtube.com/watch?v=od1YcjdExRY

• Standing Tricep Push Downs SS/w Reverse Cable Pushdownsx3

www.youtube.com/watch?v=Q3mHeWzniQg

• Preacher Machine Curlsx3

www.youtube.com/watch?v=QPfeq_BioVA

• DB Standing Lunges

www.youtube.com/watch?v=Y-D2VSeoRik

• Decline Ab Curls

Full Body Day 5

• Incline DB Inverted Pressesx3

www.youtube.com/watch?v=xWVUhDosvqw

• Hammer Lat Machine 2Arm Pull Downx3

www.youtube.com/watch?v=LuWUx0t-GLo

• Standing DB Front Delt Raisesx3

www.youtube.com/watch?v=dutlMls4nng

• Barbell Shrugsx3

www.youtube.com/watch?v=nv-IRjqJqWw

• DB Skull Crushers SS/w x3
• DB Hammer Curlsx3

www.youtube.com/watch?v=Av1Ho04Dq1M

• Leg Press Machinex3
• Hanging Knee Ups

MIHWCS

The Muscle Couple with some details on  employing another intensity technique into your training sessions.

The newest one we’ll discuss are DROP SETS.

DROP SETS are when you continue an exercise by dropping the weight once muscle failure has been achieved with the starting weight.  They are usually most convenient with machine exercises whereby you can easily manipulate/drop the weight or resistance.  You can also use them with Free Weights from time to time as well.

There are a lot of reasons to use them in your training program.  In our opinion, the #1 over all reason is to completely destroy and shock  muscle fibers.   Dropping the weight, extending the set and continuing  reps until positive failure will traumatize the targeted muscle allowing for an increase in muscle size.

It’s imperative you exercise caution with DROP SETS and only use them every so often.  A general rule of thumb is to do no more than 1-2 drop sets per muscle group per training session.   Doing any more than that can lead to serious over training.

There is no hard or fast rule of how much weight to drop each succeeding set.  We normally decrease the weight anywhere from 20-35% at each drop.

• DB Delt Press—-50 P0und DB’s for 8 Reps—-Drop to 35 DB’s for 5-6 reps—-Drop to 25# DB’s and rep til failure (usually no more than the first set-8 reps)

The Muscle Couple tends to employ this technique  to ramp up our intensity and blast the targeted muscle.

We love to use “Triple Drops” as displayed in the video below of Jay performing a DROP SET on the Delt Press Machine at Gold’s Gym Pasadena.

www.youtube.com/watch?v=iYVfWMWwyuc

Learn to incorporate DROP SETS into your routine for some new muscle gains.

MIHWCS

The Muscle Couple with an analysis of how best to use INTENSITY TECHNIQUES to improve your  results from your training.

The first one we’ll discuss are SUPERSETS!

SUPERSETS defined are when you choose two different exercises and perform them in rapid succession of each other with the goal of taking each set til failure.  This ensures maximum calorie burning and a continual elevated heart rate.  Your body will work  much harder as it forced to perform when it would normally be resting in between sets.

SUPERSETS are a great combination when striving to tax bigger and smaller regions of the same bodypart.  You can also perform them in attacking two different muscle groups at the same time.

They are incredibly difficult but very productive.

The Muscle Couple will use them under the following conditions:

• Pressed for time
• Trying to stimulate a lagging bodypart
• Increasing the intensity of our workout
• Variation in our normal lifting protocol

The video below shows Jay working his entire shoulder region:

Seated DB Laterals SUPERSETTED with Behind the Neck Barbell Presses.

www.youtube.com/watch?v=mZwVxw6axkk

In the next installment of this series, we’ll examine REST PAUSE TRAINING.

As with anything we discuss, please don’t hesitate to ask questions about incorporating supersets into your routine.

MIHWCS

The Muscle Couple has been working for weeks trying to update the Exercise Video Library!

It continues to be a work in progress but it’s looking much better.   Please check it out when you are looking for some new exercises to add to your routine.

There are also a bunch of videos utilizing FAT GRIPZ. We recommend them highly for superior arm development and injury prevention.

There are not as many Videos of Anh as we’d like but it’s tough being 5 Months Preggo!   Zod Bless her for keeping up still!

Speaking of Anh-

We’ll be detailing a Brand  New Blog Section on her last 3.5 Months discussing:

• Pregnancy Nutrition(2nd and 3rd Trimester)
• Training(Do’s and Don’ts)
• Her Feedback and Commentary on a weekly basis

Look for it soon!

We hope everyone has a tremendous weekend!

We’re heading to Venice Beach to let The Muscle B go wild!

MIHWCS

Hey Gang!

We just changed our current workout in the last week and have updated the site to reflect it.

As a go forward, we’ll actually leave a blog post every time we change it, so we can catalog all of these different workouts for the future.

You can really do any number of sets/reps for these programs.  You can also add intensity extending techniques like “Giant Sets-Drop Sets- Rest Pause etc”.  We’ll have a blog post soon about how to best utilize these techniques. A few of the exercises lack videos.  We’ll be updating throughout the course of the week to make sure everything is here.

We hope you find these demonstrations useful and tell your friends and exercise buddies to check them out for insight into good form and technique.

Here you go:

Positions of Flexion (POF)4 Day Split

DAY 1-CHEST-BACK-BICEPS-ABS

• Incline Machine Press(2 Sets 8-12 Reps and 1 Set of 2 Drops(Stripping the Weight shooting for 20+ Reps)
  

www.youtube.com/watch?v=wD5dU4DufXE

• Pull-Ups to the  Front Shoulder Width Apart(3 Sets of 12-15 Reps Per Set)
  

www.youtube.com/watch?v=ArNwg3hcP4U

• Cable Flyes on Incline Bench(2 Sets 8-12 Reps and 1 Set of 2 Drops(Stripping the Weight Shooting for 20+ Reps)
  

www.youtube.com/watch?v=15LoTYL0dGI

• Pullover Machine(3 Sets of 12-15 Reps)
  

www.youtube.com/watch?v=tgkEGV_QhIk

• Standing Barbell Curl(3 Sets of 8-12 Reps)
  

www.youtube.com/watch?v=jb_YMoSVx2E

• DB Hammer Concentration Curls(3 Sets of 10-15 Reps0
  

www.youtube.com/watch?v=ZoK_yuItagA

• Hanging Leg Raises(3 Sets of 20 Reps Each)
  

www.youtube.com/watch?v=2M64EnU6cAA

DAY 2-DELTS-TRICEPS-LEGS

• DB Shoulder Press(3 Sets of 8-12 Reps)
  

www.youtube.com/watch?v=6Bm7etjYiBM

• 1 Arm Cable Lateral Raises(3 Sets of 10-15 Reps)
  

www.youtube.com/watch?v=fQwOM1A3cYI

• Barbell Front Raise with Phat Gripz(3 Sets of 8-12 Reps)
  

www.youtube.com/watch?v=4asMwQOZGSU

• Barbell Close Grip Bench Press(3 Sets of 8-12 Reps)
  

www.youtube.com/watch?v=Em4SDDTiT3U

• DB/Cable One Arm Tricep Extension(3 Sets of 10-15 Reps)
  

www.youtube.com/watch?v=Ogw7ZiPMUVE

• Machine Leg Press(3 Sets of 15-20 Reps)
  
• Lying Leg Curls (Hamstrings)(2 Sets of 15 Reps0
  

DAY 4-CHEST-BACK-BICEPS-ABS

• Seated Flat Machine Chest Press(2 Sets of 8-12 Reps and 1 Set of 2 Drops(Stripping the Weight)
  

www.youtube.com/watch?v=X0Hg5LHQCrc

• Parallel Close Grip Pullup(3 Sets of 10-15 Reps)
  

www.youtube.com/watch?v=v5v8kMRabQ0

• Machine Pec Dec(3 Sets of 15 Reps)
  

www.youtube.com/watch?v=wTezwMv1U2c

• High Cable Row(3 Sets of 12-15 Reps)
  

www.youtube.com/watch?v=smjhs0ijLAA

• Preacher Spider Curls w/Phat Gripz(3 Sets of 8-12 Reps)
  

www.youtube.com/watch?v=01apIpkP9QE

• DB Concentration Curls w/Phat Gripz(3 Sets of 15 Reps)
  

www.youtube.com/watch?v=HHFvXKFP2Hk

• Decline Oblique Crunch(3 Sets Til Failure)
  

DAY 5-DELTS-TRICEPS-LEGS

• Barbell Behind the Neck Overhead Presses(3 Sets of 10-12 Reps)
  

www.youtube.com/watch?v=zu64TzsV4A4

• DB 1 Arm Lateral Raise Contracted(3 Sets of 15 Reps)
  

www.youtube.com/watch?v=DMIfNLEq9Js

• Cable Reverse Flyes(3 Sets of 8-12 Reps)
  

www.youtube.com/watch?v=9CD6UmFyNNs

• Barbell Close Grip Skull Crusher(2 Sets of 12-15 Reps)
  

www.youtube.com/watch?v=nJCtq843guU

• Cable Rope Overhead Tricep Extension(2 Sets of 12-15 Reps)
  

www.youtube.com/watch?v=Al4y_Nuw8aE

• 1 Arm Reverse Grip Tricep Pushdown(2 Sets of 15 Reps Each)
  

www.youtube.com/watch?v=nE3KB59Lhnw

• DB Front Lunge(3 Sets of 10-12 Reps Per Leg)
  

www.youtube.com/watch?v=Y-D2VSeoRik

• Weighed Crunches(3 Sets Til Failure)

MIHWCS

Hey Gang!

Check out our newly refreshed site!  We are now branding “TMC” in our right side Nav Bars.  What do you think?

We also tweaked the Main Nav Bar and added a highly requested and hopefully soon to be popular section:

EXERCISE VIDEOS

The goal of this section is to eventually catalog 100′s of different exercises for each bodypart.  They will be clear-concise and controlled to give everybody from advanced all the way to newbie trainers a solid video perspective of proper form and technique when executing each lift.

As always we encourage your support and feedback.  As the section evolves,  please don’t hesitate to request different or missing exercises for us to record and add to the library.

We are hopeful to add a number of additional exercises to the section by the end of the weekend.

This should allow for some serious cross branding  from our Youtube subscribers and visitors:

THE MUSCLE COUPLE ON YOUTUBE

Thank you so much for your patronage and support!

MIHWCS

Hey Gang!

The Muscle Couple is working hard behind the scenes to take the site to the next level.  We’re close to announcing some amazing things happening in our life.  There is much to be excited about even in difficult economic times.  We are thankful to be where we are and couldn’t have gotten there without your help-readership and support.

We’re tweaking the site almost daily so you should be noticing new features and add-ons.  The site should appear very nicely on Blackberry-iPhone-Palm Pre and the G-Phone.  Our RSS Feed will soon offer IMAGES and links to active and enabled VIDEO.  We’ve also recently installed SOCIABLE so you can share any article or posting easily with one click.

We have lots of new content coming to the site.  As we have stated from the begining, the goal has always been to offer something for everybody.  As you might have noticed, there hasn’t been much fitness content recently.  We’ve tried to publicize some truly inspiring people and businesses so we could better expose them to the world.  We are also offering more advice and recommendations about a diversity of topics.  Please don’t hesitate to comment or criticize whenever you feel the need.

Here are some recent pics and video of our training.  Enjoy!

Anh in the starting position performing DB Lateral Raises

Jay in the same position for DB Lateral Raises

www.youtube.com/watch?v=D34nd7qI2lo

Anh in fully contracted phase of DB Lateral Raise

Jay in Fully Contracted Position in Rear Delt DB Raises

And here is The Muscle B inheriting her genetic legacy (HOOPS)for the first time.

www.youtube.com/watch?v=Mmat2ucVy_k

MIHWCS