0:12
optimize German volume the the principle
0:16
of this is going to be based on three
0:19
um the first Super set we're going to be
0:21
doing is a a bent over t-barrow into an
0:26
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
1:12
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
1:39
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
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
2:21
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
2:28
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
2:45
four last one one two three one two
2:50
squeeze hard good and in
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
3:07
time a bit quicker with a rep
3:09
good chest up good one more
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
3:31
to no pause come on two
3:35
up one two squeeze one two
3:46
five and in well done
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
4:26
one more more parallel yep
4:32
all done okay it's half a set you gotta
4:35
finish it Nina you're only as good as
4:38
come on two weeks I think we step on
4:42
three one two three reps come on
4:51
one more show me up squeeze squeeze
4:58
okay mate there's a 10 on this one yeah
5:00
all right last set Nina's done it you
5:06
you should even be betting your fourth
5:09
okay it's last set you don't hold back
5:13
back come on three reps yep
5:17
ah big bet mate here we go
5:28
coming in mate it's that easy shouting I
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
5:54
time yeah maybe yeah or just yeah it's
5:56
Trying lyrics I want one more rep out
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
6:51
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
7:05
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
