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Myprotein ambassador Kirk Miller at Total Fitness Wilmslow - Optimised German Volume training
Jan 30, 2025
Myprotein ambassador Kirk Miller takes fellow ambassadors Nina Ross and Tom Johnson through an Optimised German Volume training back bonanza. You can catch all our ambassadors at http://www.myprotein.com/thezone/
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0:01
foreign
0:12
optimize German volume the the principle
0:16
of this is going to be based on three
0:17
different supersets
0:19
um the first Super set we're going to be
0:21
doing is a a bent over t-barrow into an
0:24
upper back row
0:26
um but what you would what you're gonna
0:27
sort of incorporate within each superset
0:29
the first exercise within each tube set
0:32
is going to be a big powerful movement
0:33
with a temp of around about one to two
0:35
seconds eccentric concentric with not
0:38
too much focusing on the isometric so a
0:40
big powerful movement five reps but then
0:43
the second exercise we're going to go
0:45
into more of an isolation style exercise
0:47
but with a tempo of three seconds
0:49
eccentric which is a negative
0:51
there are two seconds concentrate and a
0:54
one second isometric so basically a six
0:56
it's a six second rep
0:58
um and what a Fanboy using this program
0:59
in the past it builds a lot of muscle
1:00
fast because not only are you getting um
1:03
you know some really explosive words
1:04
where you fast switch muscle fibers
1:06
which again stimulate a lot of a lot of
1:08
muscle growth and muscle size but with
1:10
the second exercise
1:12
um focusing more on the uh the tempo of
1:14
the repetition you're going to get a
1:15
great moment to muscle connection and a
1:17
really exhausted muscle especially over
1:19
like you're going to be doing each super
1:20
set five times with a restaurant around
1:22
about 90 seconds to 120 seconds
1:26
um and the way I've picked the exercise
1:27
selection is each hand grip because
1:30
sometimes on your back and when you
1:31
train your back your forearms can pump
1:33
out a little bit early so each hand grip
1:35
is going to change as within each
1:37
superset
1:38
um
1:39
so Nina's Nina's gonna go first now are
1:41
you gonna do five reps and just another
1:44
little Point as well the weight the
1:46
weight selection that you want to be
1:47
doing uh on your first set wants to be
1:50
a weight that you could you know you
1:52
could you could pretty much comfortably
1:53
do five reps and it wants to be around
1:55
about for me or I found about 80 to 85
1:58
of your one rep max
2:00
um so come like your fourth and fifth
2:02
set you should really be struggling to
2:03
get the fives on both
2:05
um so Nina's going to go first exemplary
2:07
form okay so five reps are Nina
2:12
one perfect
2:17
come on
2:19
and again big rep
2:21
by really squeezing with them back
2:22
that's it just using your hands as claws
2:25
okay she's gonna go into an overhang
2:27
grip now
2:28
as you Centerline tempo
2:30
that's two seconds one two three up
2:34
squeeze one two three one two squeeze
2:40
good that's three but that's on
2:43
two three oh
2:45
four last one one two three one two
2:50
squeeze hard good and in
2:54
perfect
2:55
okay
2:56
let's go there mate I'm gonna pop pop a
2:58
25 in there for me then ready full range
3:01
of movement five reps
3:02
pulling from that back
3:05
squeeze good
3:07
time a bit quicker with a rep
3:09
good chest up good one more
3:14
and down perfect
3:18
straight in
3:20
okay there's you sent along again yeah
3:21
so it's a three second negative two
3:23
second concentric so that's one two one
3:27
one two three
3:31
to no pause come on two
3:35
up one two squeeze one two
3:40
get up four
3:46
five and in well done
3:48
okay perfect
3:50
strip this off I'll do that
4:14
to fraction more power than floor but
4:16
you've got it now then last set then
4:18
lift it up come on last set
4:22
come on
4:24
two more
4:26
one more more parallel yep
4:29
amazing
4:31
awesome
4:32
all done okay it's half a set you gotta
4:35
finish it Nina you're only as good as
4:36
your last set okay
4:38
come on two weeks I think we step on
4:40
stage
4:42
three one two three reps come on
4:48
come on
4:49
up
4:51
one more show me up squeeze squeeze
4:54
squeeze
4:55
awesome unbelievable
4:58
okay mate there's a 10 on this one yeah
5:00
all right last set Nina's done it you
5:03
gotta do it mate
5:04
okay
5:06
you should even be betting your fourth
5:07
set
5:09
okay it's last set you don't hold back
5:10
mate let's go
5:13
back come on three reps yep
5:17
ah big bet mate here we go
5:20
awesome
5:28
coming in mate it's that easy shouting I
5:30
know that
5:32
let's go come on
5:33
concentrate think of that back up
5:37
squeeze and run boys good can you lower
5:39
traps two three up squeeze let's just
5:43
read the tempo you got two more don't
5:44
worry just squeeze hard for me oh
5:47
failure chest forward here we go got one
5:50
more
5:51
one more
5:54
time yeah maybe yeah or just yeah it's
5:56
Trying lyrics I want one more rep out
5:58
yeah ready yep
6:02
good here we go yeah that's it mate
6:04
that's fine yeah yeah I mean the thing
6:07
is this is the first first time you've
6:09
done this sort of training so oh we're
6:12
not the first time I did it I did
6:13
exactly the same I picked probably
6:16
my pretty much maximum weight my first
6:18
set of five and then by set three and
6:19
four you're killed so it's trolling her
6:21
with any new program so uh but again
6:24
probably say a lot there if we
6:28
yeah exactly you're just putting maximum
6:30
weight through that yeah exactly massive
6:32
compound exercises you know release a
6:33
lot of post trauma uh posts like you
6:36
know uh growth hormone yeah exactly
6:38
we'll get my words out but um and then
6:40
obviously you really focus on the mind
6:41
to muscle connection so over the five
6:43
sets you've done 50 reps with a mixture
6:45
of explosive work with the control Tempo
6:48
uh
6:51
exactly yeah I mean what you find with
6:53
this if you ever do like uh in terms of
6:55
your split you'd never lift more than
6:56
four days a week Waits because it's so
6:58
much volume and uh I do four days on one
7:00
day
7:05
yeah exactly so that's one set of super
7:08
sets so we'll do the second set now
7:10
which will focus on obviously on uh more
7:12
on our laps and lower lats awesome so
7:16
that's one set of super set in the bank
7:17
we've got two more to go
7:20
foreign
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