Overview
The session features a demonstration of "Forty-Two" (42) training, specifically focusing on shoulder and triceps workouts, with explanations on exercise execution, weight selection, and progression within a varied bodybuilding program.
Introduction to 42 Training Method
- Forty-Two (42) training consists of six sets of four reps each, with short rest intervals between sets.
- Choose a weight that would allow approximately 15 continuous reps if done as a straight set.
- The goal is to reach failure at or after the fourth set, avoiding early failure to minimize nervous system stress.
- If more than four reps are achieved during the final set, increase the weight next session.
Shoulder (Delt) Muscle Rounds Demonstration
- Three muscle rounds were performed: targeting middle, anterior, and posterior deltoid heads.
- If failure occurs before the planned set, reduce weight using a "drop set" to maintain training volume and rep quality.
- Proper form is prioritized over achieving more reps to prevent sloppy execution.
- Dropping 15-30% weight is suggested depending on the point of failure during the set.
- The muscle round method ensures consistent volume and varied stimuli for hypertrophy by altering set types, rep ranges, and loading.
Integration into Weekly Training
- The demonstrated workout represents a high-volume shoulder session and is only a portion of a complete upper body training day.
- Typically, delts are trained after back and chest, and triceps are included in the same session; abs and biceps are addressed on lower body days.
Guidance and Resources
- The program is detailed extensively in the "Forty-Two Training" book, which includes overview sheets and a discussion board for support.
- Overview sheets and lost book copies can be downloaded for free.
- Once the system is understood, workout structure and progression become straightforward.
Triceps Muscle Round Example
- Demonstration includes using proper equipment setup to maximize training effectiveness and minimize unnecessary effort.
- Four clean reps per set with good form is the goal; weight should be selected to ensure all reps are completed without failure.
- Adjust technique and weight as necessary to balance form and effort.
Decisions
- Increase weight for future sessions if more than four reps are completed on the sixth set.
Action Items
- TBD – Participants: Adjust weights in subsequent sessions based on number of reps achieved in the final set.
- TBD – Interested learners: Download overview sheets and resources to better understand program integration and progression.