6-12-25 Method For Bigger Arms

Mar 25, 2022
 

Bring up your lagging muscles with giant sets that target agonist muscle groups. As a reminder, giant sets are where you do three exercises in a row for the same muscle using minimal rest between the movements.

But let's add a twist by using the 6-12-25 format. Here's how it looks:

  • First Exercise - Mechanical Tension: Use a heavier weight for 6 reps for submaximal strength.
  • Second Exercise - Muscle Damage: Use a moderate weight for 12 reps for hypertrophy.
  • Third Exercise - Metabolic Stress: Use a lighter weight for 25 reps for strength-endurance.

The late Charles Poliquin recommended taking these sets to near failure, but I'm a firm believer in keeping 2-3 reps in reserve (RIR) as research has shown that 2-3 reps in the tank is all that's needed to induce muscular hypertrophy. It's also far more sustainable.

Yep, you're covering all the bases, and you'll trigger a huge amount of metabolic stress. Here are two incredibly effective giant sets for the arms.

TRICEPS SPECIALIZATION

A1. CLOSE-GRIP BENCH PRESS WITH CHAINS: 6 REPS. REST 10 SECONDS.

 

A2. DB OR FATBELL ROLLBACKS: 12 REPS. REST 10 SECONDS.

 

A3. BANDED PUSHDOWN: 25 REPS.

 

Rest 3-4 minutes and start over. Repeat the whole thing for 2-3 more rounds.

BICEPS SPECIALIZATION

A1. STRICT CHIN-UP: 6 REPS. REST 10 SECONDS. 

 

 

A2. SUPINATED-GRIP INVERTED ROW: 12 REPS. REST 10 SECONDS.

 

 

A3. BANDED CURL: 25 REPS.

 

 

Rest 3-4 minutes and start over. Repeat 2-3 more times.

Note the band exercise for the third lift. The variable resistance of a band (tension increases through the ROM instead of being constant) is a better fit when we consider the fatigue that's already been set in motion from the first two exercises.

Using a band variation will account for the high level of fatigue and make the final exercise more realistic. Bands are also a great fit for high-volume exercises.

PROGRAMMING

Use this method for no more than 4-6 weeks, progressing from 3 sets on each movement on the first week and 4 sets on the second, respectively. After that, you could apply new exercise variations. When used with Conjugate a weekly layout could look like this:

Monday - Squat Emphasis - 6-12-25 Hamstrings

1. Front Squat Wave

2a. GHR
2b. RDL
2c. Leg Curls

3. Abs

Tuesday - Mixed Modality Aerobic Conditioning

Wednesday - Press Emphasis - 6-12-25 Back

1. Floor Press Wave

2a. Chin-up
2b. Row
2c. Facepulls

3. Pushdowns

Thursday - Cardiac Output Method Conditioning

Friday - Dynamic Effort Lower - 6-12-25 Quadriceps

1. Speed Pulls

2a. Front Squat
2b. Split Squat
2c. Goblet Squat

3. Loaded Carry

Saturday - Dynamic Effort Upper - 6-12-25 Triceps

1. Speed Press

2a. Close Grip Bench
2b. DB Floor Press
2c. Pushdowns

3. Row Variations

Sunday - OFF