The Muscle Couple » Chest Exercise Videos

TMC’s Labor Day Weekend News

Jay Campbell — Fri, 02 Sep 2011 22:13:21 +0000

TMC has a busy next 14 days. Super busy.

We both started our pre-photo Shoot with Natalie Minh diets on Monday of this week.

Jay was on the road eating pre-made protein pancakes out of plastic bags layered with Almond Butter in between client visits while battling the blazing 117′ temperatures of Phoenix.

Anh was at home raising the Muscle B’s and maintaining her conditioning with Hot Pilates and sessions on the stationary bike.

She kept up with her diet as well and is looking really good about 11 days out from the shoot. Daddy continues to beam with joy at Mommy’s dedication even as all hell breaks loose around her with the Muscle B’s constant need of attention.

ANH’S DIET:

Meal 1: Egg Whites with a Couple of Yokes, Small Sweet Potato

Meal 2: Tilapia/Chicken with Small Sweet Potatoe and Nuts

Meal 3: Same

Meal 4: Post Workout Shake with Natural Oatbar(Training Days Only)

Meal 5: Lean Protein, Salad with Healthy Oil as dressing

Meal 6: Same if she doesn’t fall asleep

JAY’S DIET:

Meal 1: Protein Pancake with 2 Tablespoons of Almond Butter

Meal 2: Same

Meal 3: Same

Meal 4: Same

Meal 5: Post Workout Shake with Oatbar(Training Days Only)

Meal 6: Lean Protein, Asparagus or Broccoli

Our diets are very simple right now and small portions. Lowered kcals and Higher Protein/EFA’s is the order of the day. Both of us eat about 10-13kcals per pound and cycle up and down accordingly based on training and intuitive feel. If we’re starving or glycogen depleted from an incredibly hard HIT workout, we’ll add a few more carbs by eating another Oat Bar or splitting an extra sweet potato.

Last night we found this new High EFA Flax Granola that is low in sugar that can be used for post workout carb re-feeds. Or even a late night carb meal with some water and casein protein powder to spike up thyroid/BMR. Just have to make sure you don’t eat too much.

Because we’ve been doing this so long now, we don’t really need to measure everything out but recommend it as a safe and scientific practice for any of our readers new to dieting or competing.

We’ll eat like this up until next Friday including this weekend. We’ll have some flexibility to eat salads with protein if we’re out and about tomorrow and Sunday with the Muscle B’s or perhaps a Vegas Pool Party or two.

In fact, our goal is to take a lot of pictures from this last weekend of pool parties and then do a TMC Mega Summer Blog Pictorial with all of our best photos of the summer. You won’t want to miss that. Trust me.

Here are some video’s we’ve recently taken at Any Time Fitness in Summerlin on West Charleston.

There are lots of good demonstrations of intensity techniques including:

Negative Emphasis Training with 10 Second Eccentrics
Stopwatch Training(more on that in an upcoming post)
Slow, deliberate controlled HIT Rep Sets

As always, we appreciate your patronage of our site.

Check back on Monday, Tuesday and Wednesday for some incredible photos from this past summer.

Have a wonderful Labor Day Weekend.

MIHWCS

Negative Emphasis Training: The Chest Videos

Jay Campbell — Tue, 14 Jun 2011 17:47:27 +0000

The Muscle Couple with some new videos demonstrating “Negative Emphasis Training” as described and discussed by Drew Baye in yesterday’s post.

Here are some videos of Anh, Mike Cernovich and Jay training Chest with a 3 second concentric(positive portion of the lift)combined with a 5-7 second eccentric(negative portion of the lift)

This type of training is not for the faint of heart. It’s brutally taxing but incredibly productive.

You will feel DOMs(Delayed Onset Muscle Soreness) within 24 hours if you train effectively and with the right amount of tension.

Each of us was amazed at how effective it was especially if utilizing maximum intensity and good form.

Hammer Incline

www.youtube.com/watch?v=8q7EpNCEIfg

Upper Pec Cable Pec Dec

www.youtube.com/watch?v=ZN2lHVhabHk

A couple of quick tips to make this intensity principle work it’s magic.

***Utilize a weight that is about 75-80% of your 1 rep Max

***Have a spotter who can help you on the positive aspect of the lift in the later rep stages

***Shoot for 7-10 reps and increase the resistance when you can go beyond that

***Remember to maximally contract your muscle fibers

***Perfect form always

We’ll have some additional videos of us training Triceps, Back, Delts, Biceps and Legs in the very near future.

Stay tuned!

MIHWCS

The Original HIT Video: Mike Mentzer Training Markus Reinhardt

Jay Campbell — Sat, 11 Dec 2010 19:36:00 +0000

The Muscle Couple has had a really long week.

Thankfully we’ve been able to maintain our training schedule and keep up with our new HIT Workout. (Which is absolutely amazing)

When you have a few moments, you should check out these videos of Mike Mentzer putting Markus Reinhardt (a much younger version)through his HIT workout.

We’re only inserting his Chest/Back training videos on the site. To view the other body part HIT videos, search around on Youtube.

It will definitely give you an idea of the kind of intensity, focus and determination required to maximize the results of HIT training.

It also provides a look into the mind of Mike Mentzer and what separated him and his methodologies from “accepted dogma/truths” about resistance training. Pay particular attention to what he is saying as there is wisdom for beginners and advanced trainees alike.

We definitely don’t agree with everything and clearly Drew Baye along with many other HIT Jedi’s have done a tremendous job clearing up some of his misconceptions/beliefs.

(For more, please check Drew’s site and download his Nautilus Training Bulletins-Part I and Part II

Enjoy:

Mike Mentzer’s HIT: Chest & Back -- Part I

www.youtube.com/watch?v=tcMOG0ECqDU

Mike Mentzer’s HIT: Chest & Back Part II

www.youtube.com/watch?v=QhYlg1ulqME

Mike Mentzer’s HIT: Chest & Back -- Part III

www.youtube.com/watch?v=jrESOnAJj44

MIHWCS

TMC and Markus Reinhardt: The HIT Chest and Triceps Training Videos

Jay Campbell — Mon, 23 Aug 2010 14:56:56 +0000

As promised, TMC is dropping our newly edited HIT Chest and Triceps Training videos. (Day 1 of Our 4 Day A Week Program)

We’re pretty confident the video’s do enough talking.

For those of you contemplating doing HIT, we’re offering a Primer on what to pay particular attention to in all our videos.

The Cadence of our Sets. A “Normal HIT Rep” is incredibly controlled and smooth with a 4 second lowering phase(eccentric) with a 1.5 to 2′ second up(concentric). Markus varies the parameters usually from session to session. Some of the intensity principles he’ll add include, Static Holds, Negatives, Partial Reps, Assisted Reps, Forced Reps and Isometric Contractions. (We will have a Blog discussing and showing all of these principles in full detail within the next 3 weeks. Understanding and applying these kind of variables can make a dramatic difference in your physique)

Contracting the Muscle Fibers. Listen to Markus in the videos as he coaches us. He’ll say things like “Stop swinging, gripping, or using momentum, slow down, breathe”. What he means by this, is as your mind starts to tell your body to stop, your concentration can lessen and momentum/adrenaline/fear can overtake your targeted muscles from contracting as intended. As we stated previously, the focus required to continue is ENORMOUS and must be learned. Once you can do this and make every repetition contract the intended muscle fibers hard for 2′, the changes to your physique become shocking.

Markus spotting us at the right point in the movement. As we’ve already stated, having a Master HIT Trainer to help, coach, inspire and demonstrate is INVALUABLE! To those of you who can’t find one proximal to your location, the next best thing is a training partner also committed to getting the most out of HIT. As much as we’d like to say HIT Training can be productive with one person focused like a “Yogi Walking on Hot Coals”, it’s unlikely you can do everything necessary to maximize the full technique arsenal of an HIT protocol without assistance. Can HIT Training still be productive solo? ABSOLUTELY! It will require some modifications and hopefully some tutelage with an HIT Master Trainer when starting out.

The focus and will to continue and finish the set. This is the hardest thing about HIT Training. As Markus is fond of saying, “C’mon, you only get this one set, you need to, you have to, MAKE IT COUNT” Even the most focused and calm can become distracted. In commercial gym settings this is very commonplace. When training in HIT Fashion, many people will stop what they are doing to watch you- wondering what the hell is going on. You have to be able to ignore everything but your task at hand. This is much easier said than done. You will see in many of these videos, our mind forcing us to give up before our target muscle has actually reached failure. When you see physical gyrations, or extreme facial contortions, and Markus saying “keep going” or “Hardcore, you can do it”, “one more-focus” “you only have one set” etc and then we stop the set, you know our brain melted down before our targeted muscle did.

TMC Chest Training HIT Video

www.youtube.com/watch?v=Yd2-NH_qvrY

TMC Triceps Training HIT Video

www.youtube.com/watch?v=PH8peKHVm6E

MIHWCS

TMC in Action: Recent Rest Pause Videos

Jay Campbell — Fri, 09 Jul 2010 21:10:38 +0000

The Muscle Couple has been promising to get some videos of our New Rest Pause Training Program uploaded to the site.

Finally they’re here!

They are very random and in no particular order.

A couple of things to pay attention to when trying to understand and assess the intensity.

Notice the Cadence of the Eccentric(Downward movement)and Concentric(Upward movement)
Reps aren’t “perfect” but are slow and trying to maintain proper form and control
Rest intervals try to be maintained between 10 and 15′-sometimes it’s too grueling and we’ll space out to 20′
The intensity being applied ‘most of the time’ is every rest Pause Set should be performed til full muscular failure(not one more rep can be achieved without assistance from a spotter or cheating)

Cable Flyes

www.youtube.com/watch?v=1kOoLo9Z6oI

Incline Press Machine

www.youtube.com/watch?v=z4ihCBjAtUs

Wide Grip Pulldown Machine

www.youtube.com/watch?v=4-Cohyi5uvY

www.youtube.com/watch?v=3mztp8FZofY

Biceps Preacher Machine

www.youtube.com/watch?v=UAqwQ5WHr3c

MIHWCS

TMC’s Rest Pause Videos from the Current Workout

Jay Campbell — Mon, 01 Feb 2010 00:03:28 +0000

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

TMC Current Workout Updated-Rest Pause Training Videos

Jay Campbell — Mon, 05 Oct 2009 15:44:17 +0000

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

TMC Full Body Workout #1

Jay Campbell — Mon, 31 Aug 2009 23:01:38 +0000

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

TMC Exercise Videos Updated For Every Bodypart

Jay Campbell — Sat, 01 Aug 2009 18:16:55 +0000

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

TMC’s Updated “Current Workout”!

Jay Campbell — Fri, 31 Jul 2009 18:04:41 +0000

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: