Скачать или смотреть How To Build Muscle (Use 6-12-25)

Before I go over what this method is, why it works so well for muscle hypertrophy, how to use this workout design, and even share a workout you can try implementing the technique, I do just want to warn you…

It may push your comfort zone in multiple ways.

You can’t fear higher reps and lighter loads. You can’t fear heavier weights and lower reps. You can’t fear isolation moves or adding rest. You can’t fear doing moves back to back. And you can’t just stick with body part workouts…

The magic of this method is in the diversity of training techniques it combines and uses to your advantage!

So what is the 6-12-25 Method?

The 6-12-25 is shorthand for the reps you will perform for three different movements all working the same area of the body.

These 3 moves will go from more compound to more isolating, honing in more and more on a single muscle to really fully fatigue.

The first move should be a super heavy compound lift that you can only do 6 reps for.

The second move should be another compound, but more accessory lift for the same area of the body that you can only perform 12 reps of with the weights you select.

Then the third move will be done for 25 reps and should be an isolation exercise that really creates that pump and burn, fully fatiguing a muscle group worked with the first two compound moves.

After completing all three moves basically back to back, you will rest 90 seconds-3 minutes before repeating the series. If fat loss is more your focus, you may rest closer to 90 seconds. But if you’re really focusing on that maximal strength and want body recomp with more of a muscle building focus, consider going heavier to have to rest 3 minutes between rounds.

Do not rest between moves in the series so that you’re fully fatiguing the area you’re targeting and even make yourself crave the full 3 minutes between rounds from fatiguing those muscles!

You will want to include no more than two 6-12-25 series in a workout. And you will want to perform about 2-4 rounds through the series before switching to the next series.

You can design either more full body workouts using this, focusing on one area in each series or you can do an hemisphere split, targeting just your lower body or upper body in a workout.

But make sure each series, and all 3 moves, are working only one area of the body, instead of alternating areas worked!