all right so we're here at American barbell and on the air with the smartest man of bodybuilding my friend Scott Stevenson and I got a special treat for you today for those of you who aren't familiar with 42 training Scott's going to take me through a shoulder workout and a tricep workout now stay tuned until the end okay because you don't need to understand how this fits into a weekly program so just stay tuned check this out this is awesome stuff all right the mountain dog doing forward to training the idea is you're gonna do six sets of four reps so he stood his first set of four and I was gonna take about five breaths ten seconds that gives him a one to one work rest ratio he's doing a second set of four you want to pick a weight if you did a straight set continuous reps and get about 15 with that should get you at least into that fourth set before you fail you only have one failure point here comes his third set for he's goodness so he's good he's probably gonna get all the way into the sixth and last set before he fails and if he gets more than four reps then he gets more info reps this is fourth one two three four now he's resting completely here I know CIL's reps are continuous - he's not pausing - you got the reps we want to avoid the stress them on the nervous system by those failure points comes this fifth one all right you're gonna get into a six so this one goes to failure regardless of the reps that way we'd be logging this the next time comes back his exercise he knows how much to adjust the weight and now comes the sixth one it's going to failure this time come on Johnny come on here you go all the way fail your full reps all the way top perfect okay good so there you have it so he could go up probably at least another plate and that would ensure he failed in the sixth one you can set these up if you like to train heavier where you fail in the fourth one muscle around the way I do them you wouldn't fail in the first or second you wanna get least to the fourth and then the sixth once you get more than four reps on the sixth you go up and away and that's what John just demonstrated so he would go up next time you do these [Music] [Applause] [Music] [Applause] [Music] [Music] [Music] [Music] there we go so we're gonna show you guys the volume you might do if you're doing cheer 342 training so probably gonna do three muscle rounds here first one was the middle head second anterior head overhead press just a posterior work here the sale Johnny does on this I want him to get all the way into six but he might not we plan to hit our drop if need be hey John good here we go third set for me said if he fails on the fourth through fifth full range of motion if you feel this fail it's all good need to go down get your breasts Oh put your rest oh here we go North one so filled a little early but is keeping this form clean that's more important sloppy reps we have planned that drop the reason you still want to do these last sets after the failure point is to keep your training volume the same for each muscle around roughly so you don't have a day where you go too heavy and you're doing muscle rounds that are 14 reps versus other days you and muscle rounds that are 25 26 reps when you're getting past four reps in seven six seven come on Johnny drive come on too much that's six all right good so still learning what weights use how to pick those weights there's learning curve for everything but main thing also on those drops that's one of things that helps when out the drop sets the sets after the first failure point you can reset your form if you have finding start to think little sloppy you want to get to fill your point this is the chance to go back your high quality reps to get the volume rather than continue that sloppiness good practice makes perfect practice makes perfect form during the set so it's a chance to kind of practice your form and target the muscle you want to [Music] [Music] [Music] all right more notes on the muscle rounds the weight you dropped you if you do fail it's gonna vary bringing on where you fail a lot of times easier with the stack obviously if you get into the fifth set and fail on the fourth rep we only got one more set of four left so you wouldn't need to drop that much you might drop 15% if you get one rep on the fourth set you may have to drop down 30% in order to complete the rest of the reps with the rest the sets the muscle around I know this is just part of what you do in this case on one of the muscle round days day three or four the program or muscle rounds there's only one of the set types kind of call this conjugate bodybuilding different set types different rep ranges different loading patterns that variety creates different stimuli target mechanical load a metabolic stress in different ways so way to target the hypertrophic adaptation in different ways plus it's a lot of fun variety is the spice of life spice arena come on Johnny [Music] for a motion on these pump them up now [Music] he wants to beat my reps he was very particular about what I done so he wants to beat me here he's going to very good John now he's going to go in his last ones just to failure so for him you went way too light okay [Music] [Music] [Music] [Music] [Applause] so this would just be part of an upper body training day this would be just one of three workouts for delts in a week this is just an example what you do at the highest volume train everyone would do this I typically wouldn't even do this we just want to give you a full segment of delt training the highest volume tier so you could take a look at it just to remind if you pick up my book torchy training net you could read the book gives all the details everyone who buys the book actually gets free subscription to my discussion board where I have been answer questions for years once you figure out the system it's a breeze it's simple the books got so much detail and it sometimes people get lost in the sea but it's all there and their overview sheets to show you what to do day by day so again on an upper body muscle round day you would have trained back and chest before delts and we're gonna do triceps today as well abs people on this day are the day when you train lower body biceps so this is just a segment you get the full scope of things overview sheets are free you can download anytime I know some people download they seem to lose them a lot then you get down those for free and if you if you download the book and you lose it you can get the book for me all the time as well so just to give you an overview of what how this all works this wouldn't be a full Fortescue training training session which is just easier today so here's their bonus clip I'm gonna show you triceps just one RESP or a muscle round here the triceps now ideally you used some sort of a daisy chain or a chain to bring those handles down to the starting position because we're having to start at the top and that bring you down is basically a rep getting into position depending how you do it ideally you don't have to deal with that extra stuff you can focus on chest for reps just the effort through the weight nice flow control Johnny nice and control if you see John's favorite faster EPS here I get sloppy too easy when I do that that's a about knowing yourself come on John finish strong enough come on good Jeff five okay here we go let's get this one come on one come on halt triceps come on come on come on come on 72 there you go get yourself your breasts even cheating yeah we can hit the wall here okay so now we got four clean reps that should be what you get all four without failure you're up this will be like this is it perfect form on these there you go again we're just keeping them on the same perfect you chose the way perfectly there you go [Music] that's a wrap [Music] [Music]