The Muscle Couple

The Muscle Couple Current Workout

TMC’s REST PAUSE WORKOUT

70% of Max 3 Drops(% of max can vary depending on your dietary goal)

  • 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.

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14 Comments

14 responses so far ↓

  • 1 The Muscle Couple “Current Workout” // Jun 11, 2009 at 11:00 am

    [...] Current Workout [...]

  • 2 Travis Berridge // Jun 25, 2009 at 2:36 pm

    If i’m 15 and trying to put on pounds of mucle.. and am fine with my body fat %. What should i do on day 2 and day4 of the whole body work out?

  • 3 Mike // Jul 28, 2009 at 7:17 pm

    Hey Jay,

    I’m currently using GymTechNik.com’s full body workout 3 x week (Tuesday, Thursday, and Saturday) with cardio on Monday, Wednesday, and Friday. The cardio can consist of conventional running on a treadmill to stair climbing, or even an elliptical machine and the cardio is approximately 30 – 45 minutes in length.

    In addition to my full body workouts on those days, I’ve been adding in abs as well which consist of cable crunch, reverse crunch, and an ab-roller type of machine.

    I’m coming up on the 10 week mark of using this workout and I want to change it up while turning it up a few notches.

    Do you have suggestions on what types of exercises that I should perform? I’m open to changing the routine to split days or isolated body parts over the total body that I am currently doing.

    Thanks in advance!

  • 4 jayckbb // Jul 29, 2009 at 3:30 pm

    Hi Mike!
    We will be changing up our “Current Workout” in the very near future and would invite you to use it yourself. More details to come. I appreciate your patience.
    Best of luck in your nutrition and training. Thanks for reading the blog.

  • 5 Free Weights vs Machines | Hard Sweat // Aug 1, 2009 at 5:41 pm

    [...] would also encourage you to continually check out The Muscle Couple CURRENT WORKOUT for regularly updated videos of different exercises and [...]

  • 6 Steve // Sep 3, 2009 at 4:14 pm

    Im somewhat new to trying different things in working out (usually 3 sets of 8 reps). Can you explain what you mean by 1 set of 2 drops? Also, I think your website is an awesome thing…keep it up!
    Thanks

  • 7 jayckbb // Sep 3, 2009 at 7:22 pm

    Hi Steve! Thanks for your reply. “One set of two drops” means that you drop the weight two times while performing the set before you finish. For example say you are performing a Chest Machine Press…perform 8 reps, drop the weight by 25% crank out another 4-5 reps, drop the weight again by 20-25% more and rep til failure. This isn’t easy but will produce tremendous results over time. Good luck and feel free to ask a question anytime about anything. Thanks for reading the blog!

  • 8 The Muscle Couple’s REST PAUSE WORKOUT | The Muscle Couple // Sep 24, 2009 at 9:52 am

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

  • 9 TMC Current Workout Updated-Rest Pause Training Videos | The Muscle Couple // Oct 5, 2009 at 8:44 am

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

  • 10 Cody // Oct 9, 2009 at 7:09 am

    Great site! I work at a Gym in Tampa FL and have been looking for something new to add to my workouts. This looks like something that will break up the routine and make it exciting again.

  • 11 Mike // Oct 10, 2009 at 6:49 am

    Jay –

    I watched the videos from day one and from what I observed, you’re completing three sets of each exercise, but the video is labeled (x 2sets).

    How many sets per exercise do you suggest completing?

    Thanks!

  • 12 jayckbb // Oct 11, 2009 at 11:37 pm

    Hi Mike. That’s not correct. We complete one warm up set and then do one set of 3 Rest Pause Intervals. 8-10 Reps-10 Breathing Intervals, 5-6 reps-10 Breathing Intervals and then total failure(as many reps as possible). The Rest Pause set is only one set broken up into 3 sections. You could consider it 3 sets but in Rest Pause Methodology, it’s only considered one set. I hope this answers your question?

  • 13 Ray // Oct 20, 2009 at 5:25 pm

    Hi Jay,

    Nice blog entry, I think me and my workout partner are going to give this a go to spice up the workout.

    I had a few quick questions though: you mention going to “positive failure”. Is this simply the point where I can no longer do any reps without sacrificing form?

    Also, the instructions say “70% of max with 3 drops”. Does this mean if my max is 100lbs on a given machine that I’d load it up with 70lbs for the first part, and then drop how much weight I’m doing for the 2nd two parts? I didn’t notice you guys changing the weight on the machines in the above videos. Am I supposed to stay at one weight for the whole set?

    Thanks for the help!

  • 14 jayckbb // Oct 21, 2009 at 8:52 am

    Hi Ray! Thanks for your questions. Your answer to your first question is correct. Positive failure is when you really can’t lift another rep. Your answer about 70% of max is correct. There are no drops of the weight however. Just Breathing rest intervals of 10-15 seconds and then repeat. You will grow more and more fatigued as you progress through the 2nd and 3rd set. Drops is poorly worded. I should have said Rest Pause Set instead.

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